Target 26.2 - 2014
some great write ups there. Great to see you at Battersea, keep up the good work.
Thanks Pete, there are always ups and downs, take a good rest and good luck with your 22 miler, there is definitely very good advice here regarding the diet you could follow the day before, during the long run and for recovery. Nice weekend for you too!
Thanks Sarah, great to see you on Saturday. Will let you know how it goes on Sunday
Hi all,Just one month to go!!!Here are today's splits:Thu 7M easy (9.30-10.20) plus stridesDistance:7.01 miTime:1:06:01Avg Pace:9:25 min/miAvg Run Cadence:163 spmMax Run Cadence:175 spmAvg Stride Length: 1.05 m(getting better!)Splits: 9:33 / 9:39 / 9:24 / 9:16 / 9:04 / 9:17(exceeded pace guidelines And then I did some strides drills of 15 seconds each. Basically you start running at swift pace for 5 seconds, then speed up and speed up again for the last 5 seconds. I did 7 lots and looking at the Garmin the cadence and stride length improves a lot! Some examples:
Morning. The reason I asked about how tired you feel is I do feel your day to day eating can be a little low in carbohydrates and on these high mileage weeks and your the history of low iron (are you still taking iron supplement prescribed by your doctor?) we should be focusing on this. Can I suggest you increase your snacks (mid-morning, mid-afternoon and even before bed) as waking at 3am and feeling hungry will be an indication that you are not eating enough during the day. I would rather the snacks increase rather than your 3 main meals. Some toast, bowl of cereal, cereal bars or even something sweet would not do you any harm; it is these weeks you need to eat enough. As the taper starts then we reduce these back down. It would be good to see a food diary for a few days? ??
Hi Isabel, glad you've had a good week and are still feeling a spring in your step...
With the strides, see if you can up that cadence a little more. Would like to see it go up to over 170 steps per minute. Don't think about 'reaching out' with the leg. Focus on the leg pushing back and extending behind you more... that will reduce your chance of overstriding which encourages a low cadence...
Good luck with this weekend's long run... I'll be out with my group on a 11-14 miler as it's two weeks before their A-race, the Hastings Half. Forecast looks good!
Best of luck with the 20 Isabel. Must be exciting venturing into unknown territory! You'll get such a buzz out of this one.
Hi Ruth, good night I am still taking the iron supplement and I need to continue with this for a few months as my iron levels are even lower. I will then increase the mid-afternoon and before bed snacks as you suggest and let you know how it goes. I think I'd leave mid-morning snack as it is during weekdays since I have a very early lunch. I will also write a food diary for a few days so we can work on a plan for the next weeks. It's carb load day tomorrow and my kitchen is full of oranges and grapefruits
Have a nice weekend! Thank you Sam, I am looking forward to Sunday's long run. Good luck with yours too! Ok, I will try to do as you say and go over 170 steps per minute. I finally did tomorrow's 3 miles this morning, as tomorrow I have a really busy day out and I traded the early morning run for a bit more time to sleep I will try not to walk too much tough. Have a nice weekend!
Thanks Malcs!!! Can't wait to finish the 20 miles. I am a bit nervous! Good luck with your running this weekend too!
Here are today's splits.
I discussed with Sam that I may run this Saturday's 3 miles on Friday. I ran at 7 am and it was good to run with daylight and nice weather.
Fri 3M easy (9.30-10.20)
· Distance: 3.01 mi
· Time: 30:00
· Avg Pace: 9:57 min/mi
· Avg Run Cadence:159 spm
· Max Run Cadence:170 spm
· Avg Stride Length: 1.02 m
· Splits: 9:44 / 10:20 / 9:47
Tomorrow is carb load day. I am a bit nervous about Sunday's 20 miles. This will be my longest distance before the marathon so I'd better enjoy them as much as the last 18 and 16 miles! That would be a big boost for the marathon!!! The weather looks great, I will try the new running belt and I will run through London again. I hope not to get lost at the end as usual and I will focus more on hydration to avoid headaches.
Have a nice weekend and as marathon season is approaching, good luck with the long runs!
Isabel - how's the carb loading going? The first time I did it I found it hard going but it was well worth it for the benefits you feel on the run.
I think we'd all be surprised if you weren't a little bit nervous. That's not a bad thing but don't worry, there is nothing to be concerned about.
Once you have this one under your belt you'll know what it feels like to reach that 20 mile marker. Should be a big confidence booster knowing that you've come within 6 miles of the marathon distance.
Best of luck!
Thank you Malcs! Carb loading went great, I actually had lunch at a friend's house and she was very supportive even weighting my pasta, hehehe. I really noticed the difference in the previous long runs so I am sticking 100% to Ruth's plan. I guess I will also be nervous on the night before so this is rehearsal day I will let you know how it goes tomorrow and very well done on your long run today! Take a good and well deserved rest!
You've got a lovely day for your 20 miles today Isabel! I hope that it all goes well.
This week I have taken it very easy, to recover from the half marathon last week which seems to have made me really tired! I feel back to normal now though, so will be going out later for a long run - hopefully 14 miles, but I will run in such a way that I can cut it short at any stage!
good luck today Isabel - looking forward to reading your times later.
Hi Isabel, great to see on Twitter that you not only survived but thrived on today's 20 mile run Great news! I hope you've been recovering nicely in the afternoon sunshine! What a day. I was out with my group for 2 hours and that's now their last long run before Hastings Half so lots of happy people! Hope this week goes well, all...
Longest run during my marathon training done I am very happy because I endured the long run very well and I really enjoyed. The weather really helped as well. It is a pleasure to run through London with this weather!!! And what is most important, as of today, I feel very able to run the additional 6.2 miles so really happy with this. Once again, I got lost However, this is not a problem because I cannot get lost in Paris, otherwise I will make history
Today I aimed for negative split, that is, running the second half faster than the first one to save energy, but I think that my splits are very similar, so I have to work on that. I also run almost half a mile more!!!
Here are the details of today's run: http://connect.garmin.com/activity/457678584
And here is some info about today's 20 miler. I hope this is useful as this is my longest run before the marathon and somehow rehearsal day
- Carb load day. I followed what I have done in the past weeks as it is working good for me. I just added a snack between mid-afternoon and evening meal Breakfast (7am): 50 bowl of Special K cereal with 125g pot of yoghurt (Activia strawberry, with 13 gr of sugar/100 gr) & 200ml glass of fruit juice (orange and grapefruit). Mid-morning (10 am): 2 slices of bread with strawberry jam. Lunch (12.30 pm): pasta with tomato sauce. Mid-afternoon (4 pm): 1 banana. Second mid-afternoon snack: cereal bar Evening meal: 75g rice with tomato sauce Supper: 50g bowl of Special K cereal and 125g pot of yoghurt I had 1 litre of fruit juice throughout the day. I spent the whole day out but I carried my bottle with me
- Breakfast: I had breakfast at 5.45, since this is going to be my breakfast time in Paris. I had a bio Activia strawberry yoghurt with Special K cereal, 1 grapefruit juice and two slices of bread with strawberry jam. Then back to bed and as usual I had a Kellogg's Special K Double Milk Chocolate Cereal Bar while getting ready for the run. I started my run a bit earlier, at 7.45, today since I couldn't get my sleep back and I knew the weather was going to be quite warm.
- Fuelling during the run: I had five gels, three with caffeine (two Torq Energy Gel With Guarana Forest Fruits, 45g and then 1 SIS caffeine berry 60 ml) and two normal gels (Torq Apple Crumble 45 gr and Torq Rhubarb & Custard 45 g). The reason why I am combining Torq and SIS is because Torq are gentler to the stomach because they are organic but SIS has more caffeine boost. Torq gels are not isotonic but I don't notice the difference. I used the new running belt for the first time and I am really happy with it. For anyone looking for a gel belt it is called iFitness Inc Ultimate Race Belt II. The gel slots are very tight and I didn't lose any of them. Also, the elastic band is fully adjustable and stays tight but you still feel comfortable and it doesn't bounce. I actually barely noticed was wearing it!
- Fluid: I took a small handgrip 30cl bottle with Lucozade. I have to admit I don’t like carrying the bottle with me but I really appreciated having the fluid with me, especially with this warm weather. I wish the bottled had been larger today, it was really warm!!!
- Crisis: yes! I had a crisis. Around mile 15 or 16. It was brief and deep All of the sudden, my physical condition changed, I couldn't lift the legs from the floor and felt very tired. So, what I did is to focus on small goals, like getting to the next bench, to the next lamp post, etc. I also thought of people close to me and crisis averted. I had the SIS caffeine gel saved for that moment
- Cramps: right after getting back home, I had a Nuun tablet. I have been quite busy during the day and although a bit tired, I didn't have very heavy legs. Having said that, my eyes are closing at this precise moment
- Post-race fueling: I had a soya drink (Vivesoy) when I got back home. For lunch, I had chicken with rice and salad, orange juice and a yoghurt. For dinner, I just had omelette with toast and salad.
- No headache this time!!! I think this is related to the fact that I didn't listen to any music at all, which is something I am very happy for, I enjoyed much more!!!
I hope this is useful. Time to go to bed for me and take a deserved rest
Thank you very much for your support!!!!
And this is week 13 training plan. I am going to France this weekend!
WEEK THIRTEEN w/c 10 Mar (approx 29M)
Have a good week all
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