Paris marathon 2013 here we go! A.W's Sub 3 attempt!

Asics Target 26.2 PB Hunter A.W

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A.W
05/01/2013 at 19:32
58th place in 49.54 officially today!

Thanks Joolska, this postings keeping me on the ball with training so far!!!
A.W
05/01/2013 at 19:36

SO pleased everything going well so far for you AW.  read RW mag today n saw all the bootcampers photos. You are doing us proud!

05/01/2013 at 22:57

well done - looks like you had a good run today AW

I did exactly same pace at Kent Championships for 7.5 miles xc (12.1km) though was lower position but felt I run better than I have done on the country for a few years and no one older than me ahead but then I've been doing Kent County events since 1971 so most older runners have probably retired by now! Was there more to watch others and runners from training group took women's individual and team silver, and an U13 took a team gold. 

A.W
06/01/2013 at 10:38

Hi jenf, thank you!! How are you getting on? Did I hear on another thread that you were running Snowdonia Marathon?

Thanks Steve. It sounds as though you had a good race too, and seems the guys from your training group ran well too. I'm relatively new to XC, yesterday only being my third race - all this season - and it was the first time I felt good and confident in how I was running. For me it was by far the best I've run in XC.

Legs a little stiff today, but about to set off for my 16 miles. I'm not sure I will be able to manage the pace set for today after racing yesterday but we will see how close I can get to the 1.50 time!!! May try to run the first half easy to see if I loosen up and the push the pace on in the second half if I feel able.

Will report back later!

Edited: 06/01/2013 at 10:40
A.W
A.W
06/01/2013 at 15:17
Pretty good 16 miles done. Legs grumbled a little after my XC effort, mainly my calves, but felt really quite good by the end of the run and could happily have carried on for a mile or two.

Kept to my plan of taking the first half easier and running a negative split, pushing on in the second half as I was feeling ok. Total run time of 1.57 for 16 miles exactly. First half averaged 7.30 a mile, second half averaged about 7.15 a mile giving an overall average for the run of about 7.22 a mile. My route was a little hilly/undulating too so pretty pleased with how I felt and the pace I kept.

Will need a very easy run tomorrow, and may try and get a sports massage sometime this week.
A.W
06/01/2013 at 15:35

Well done AW.  You're going very well and I'm envious!   Sub 3 looks very likely for you.  For me it seems to be more of a pipe dream!   I did manage 17 miles today but 30 secs/ mile slower than you.  On the positive side, it was easier than last week's long run and I've managed 56 overall this week.   I definitely need to be doing some more speedwork.   parkrun was slightly better yesterday but still 100 secs away from my pb

A.W
06/01/2013 at 15:49
That's a good effort golfer, 17 at 7.50 a mile is a good run and if its feeling easier than last week things are going well for you too. There's still a long way to go and plenty of time to get quicker.

Total of 52 miles for me this week.
A.W
A.W
06/01/2013 at 15:50
On to week four!!

Mon Jan 7th: rest or 5M easy

Jan 8th: 8 x 800 in 2:50 starting every 4 mins (8M in total)

Jan 9th: 10M easy in 7:30-8 min miles

Jan 10th: 8M with middle 4 miles at marathon pace

Jan 11th: 5M easy or rest

Jan 12th: Fartlek - 7M in total

Jan 13th: 19M slow in 2:30

week total: 57M
A.W
06/01/2013 at 15:54

Excellent run AW after yesterday and no way could I run that quick this morning and I can't blame it all on the mud and hills but certainly the 7.5 miles XC race and 4 miles rushing around watching other races had an effect..

Golfer - don't worry about the pace too much at this stage for your long runs. I did 15 miles today in well over 2 hours  so a long way over a minute a mile slower than AW and quite a bit slower than you but at this stage feel I'm more than on course for a sub-3. Also managed a hour bike both before and after so pleased with the weekend of exercise but I too need an easy day tomorrow.

06/01/2013 at 16:32

Just catching up as I don't have much time to read the threads during the week. It seems to be going well so far for you A.W

I too raced XC yesterday and ran long today. I managed a slightly faster pace for my XC, but it was only 8k. Not my best run, set off too fast for my current fitness level and had to hang on for grim death. Lost a sprint finish much to my shame, but ended up 8th, which bags me a spot on the Notts team for the Inter Counties. I was 3rd counter for the club team so we bagged gold medals and a shield for that. Then today was 18 at 8.07 pace. Earlier in the week I was struggling to run faster than 8.40 pace for short runs but today was fine until the very last mile when my legs remembered they haven't run that far for a while! 

06/01/2013 at 17:45

Good work A.W. looking good. Put my longest run in today in my bid for sub 3 at Paris and ran 10 miles at an average pace of 6:46. Felt good on an undulating course, now need to focus on increasing the mileage and endurance.

Please send through your training plan for this coming week when you get a chance as I find it really useful to compare.

A.W
06/01/2013 at 18:00
Hi Barney, this weeks schedule is already posted above. Good work on you run today, 10 miles at MP is good going on an undulating course.
A.W
06/01/2013 at 20:02

good run in  Notts Champs Speedy

06/01/2013 at 22:43

Thanks for the encouragement AW and Steve.  This week's schedule looks good.  Think I'll try and follow that, although Saturday's fartlek will need to include my parkrun!

06/01/2013 at 23:02

Good to have felt strong at the end of your 16 miler AW. I like the look of this weeks training.

14 mile XC run for me today. My marathon training starts tomorrow!

A.W
06/01/2013 at 23:39

Yep looks good for the week ahead KR and golfer.

KR - are you going to be folowing Steves schedule just a few weeks behind?

Good job in the XC CC2, sounds like your in good shape. Nice long run today too.

So my splits from today for any one interested! - 8.17, 7.24, 7.18, 7.12, 7.13, 7.04, 7.45, 7.42, 7.31, 7.10, 7.18, 7.00, 7.05, 7,56, 6.59, 6.33

A little eratic in parts but it wasn't flat! 

A.W
07/01/2013 at 08:17

Looks like you are going really well, Alex. How do you feel, at this stage, in comparison to previous marathon attempts? It already looks like you have endurance and speed and with three months to go it appears from here that you are in a good place?

golfer - You look well placed, as others have said. Alex looks in a great place!

Steve/Speedy/KR - nice XC'ing.

Still been under the weather but managed a steady 4.5 miles on Saturday and a 50 minute spin on the turbo last night. Constant headache is the worst of it but hoping to resume proper training this week.

07/01/2013 at 09:28

There’s plenty of great running going on.

AW – Great running but had you planned to run at MP + 30 secs average for your 16 miler? This seems a little fast to me at this stage. Will you be running this fast when your LSR’s go over 20 miles?

I ran 19 miles on Saturday with the first 16 about MP + 1 min and the last 3 at MP. It’s funny how I found miles 14 to 16 tougher than the last three when I upped the pace!

07/01/2013 at 11:04

 

Thanks for posts.

Some basic questions first!

Do you train consistently well or is it up and down? Is there any time in the week that you usually have a slight slump? Do struggle on long runs more than short runs?  

I  agree with what has been already pointed out for your food diaries.  Poor fluid!  I think the easiest way to address this is to put a litre of water on your work desk each morning and make sure you get though this each work day (as well as fluid with snacks and meals during the day). Don’t put it out of site but in a place you can see it and reach for it without moving; research indicates you will drink more this way. If you are not going to the toilet every 3 hours or so try and drink more and look for pale yellow urine does not need to be clear, if very dark concentrated urine drink more. Post runs always have 500ml of fluid over the first 30 minutes or so this can be from most fluid from water then sip regularly. I am setting this as a target/focus but you may need more.  I do not think sports drink are needed during the day when away from training or even for many runs. If struggle with water add a favoured squash to your drinks, no added sugar would be fine unless during a very long session or after a long hard run an added sugar drink may be useful if want to help replace the carbs.

 The next target I would suggest it to try and eat every 3 hours but never longer than 4 between meals and snacks. Your post from the 3rd Jan suggests for 7 hours you only had some fruit and post from 4th ....5 hours without any food. You food choices are good and some people think that you need to eat meat but your body actually can adapt to reduce protein but my concern is due to long gaps and overall diet you may not be recovering anywhere near optimally for the sort of times you are aiming for and  I think you would benefit from including a small amount of protein in all your snacks  so for example when you have fruit you add a yoghurt or  5 nuts or small glass of milk; dairy or soya etc  I could guide you do this but i believe eating  at regular intervals will really help you.

Also do you have a pre race food/fluid rountine you could share? Believe it out not need to start thinking about race day eating now!

Sorry for coming to party late

Ruthb

A.W
07/01/2013 at 13:21

Hi Ruth,

Thanks for the post. I will try and get some more water down me, I've always probably not been drinking enough and its something I have been aware of but not really addressed! Will also try and make sure the gaps with out food are kept to no more than the 3-4 hour mark.

Over the last month since starting the training program I think my training has been fairly consistant and good. I do struggle to train if I have to leave it until the afternoon however, but think this is more in the head as when I actually get in to the run I usually perform well. So as much as possible I always train before lunch. The worst training time of the week for me is probably Monday!!! My recovery/easy run on this day is usually hard work, not in terms of effort/breathing, but just my body feeling tired and a little drained after racing and or long run at the weekend.

I wouldn't say I struggle on long runs or short runs other than the usual peaks and troughs where you feel good or tired at stages during a long run, I have always struggled a bit with the 20-22 milers having said that, and during a marathon its around the 22 mile mark I've had some big issues in most of my marathons, but I guess that's the same for most!

I stay pretty fixed with my pre marathon eating. I usually eat about 4 hours before, normally having a bowl of cereal (something sugary usually) or porridge with honey and banana with a cup of coffee. I stay away from bread on a race morning as it gives me really bad indigestion for some reason when I run. Then a sports drink for the next hour or two up until 2 hours to go. I then wont have anything until during the race.

 

A.W
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