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
25/03/2013 at 22:25

Hi DS2, thanks!

in my opinion the hard runs are the most important ones to get through. Its another 20 in the bag! It can be mentally tough when you have lots on your plate and the last thing you have time for is a run!

Great PB in the cold and wind Choisty. Congrats on the prize too!

I'd be interested in Ruth's views on alcohol too, I cut it out completely over two weeks ago so I had 1 month completely dry like Choisty. Not sure how beneficial it will be on race day cutting it out for a whole month opposed to the last few days? Not that I had much before anyway, maybe a glass of wine or two a week.

Thanks Sarah! I'm keeping the niggles at bay (touch wood!), only another 13 days to stay fit and healthy!!

A.W
25/03/2013 at 22:43
20M tonight very cold...even a pub on fire didn't warm me up
26/03/2013 at 00:34

well done on the 10k prize at eastleigh. Not sure I would do 20 day after 10k race though but I would do it after longer cross-country.

less than 2 weeks to Paris now AW - good run yesterday - well into taper territory now

26/03/2013 at 14:38

Here is my experience with alcohol: I have stopped completely when I started my training in January. It is a bit extreme but I wanted to lose a bit of weight for that marathon (I have already decided it is going to be my last big marathon).

I can’t say a drink a lot but I do enjoy having a beer or a glass of wine and I would have a packet of crisps or peanuts with it. In order to cut down on crisps and peanuts, I have decided to cut down on alcohol completely.

It has worked as I have lost weight but it could be the training.

In my views, alcohol doesn’t help with hard training sessions. It helps to relax but I don’t think it does much for recovery.

A.W
26/03/2013 at 14:46

I agree alcohol definitely doesn't help with the recovery. And I've found I'm able to train better and harder and get more sleep since reducing my intake.

The main difference I have noticed since cutting down 80% of the drink I was having from Christmas was its really allowed me to get lean and reduce my body fat.

A.W
A.W
26/03/2013 at 14:56

Today's session was ok, I kind of had to talk myself through it a bit!

I just didn't really feel like it today, a little bit stressed. Set off telling myself I would just do 10 reps, when I got to 10 I persuaded myself to do 12, when I got there I said just one more and when I'd done 13 I told myself I might as well finish the whole session!

So pleased I did the whole session in the end even if I did have to persuade myself to do the whole lot! A little erratic in places with the pacing, but I'm blaming that on the wind!

Took 45 seconds recoveries. A couple of the reps I pushed on a bit, but on the whole kept it fairly comfortable and controlled. 8 miles in total.

Splits -

  1. 1.23
  2. 1.20
  3. 1.21
  4. 1.14
  5. 1.22
  6. 1.23
  7. 1.20
  8. 1.14
  9. 1.20
  10. 1.18
  11. 1.16
  12. 1.17
  13. 1.21
  14. 1.15
  15. 1.17
A.W
26/03/2013 at 16:46

Well done on completing the session AW. Those are the ones you can look back on with satisfaction in a couple of weeks time. You are probably suffering a bit from 'taper-madness'. You've trained so well and your body has coped brilliantly with the schedule. it always seems a bit strange when you cut back in the taper. Keep doing the sessions - Sub 2:55 beckons!

I was chatting to a mate - an occasional marathoner - this morning and we were saying what a tough winter this will have been for many of the charity runners who haven't put a marathon campaign together before. I think for us 'regulars' we complain about the weather but know that getting out there in all weathers, even when stressed with other things going on, will pay dividends down the line. I think there will be more uderprepared runners than usual on the marathon start lines this year!!

26/03/2013 at 17:24

another really encouraging session AW - particularly good second half

26/03/2013 at 19:00

Steve - I was just watching your Vodcast on the homepage. I'm in what should be my peak week, coming to a crescendo as you put it, this weekend. However I have a nasty cold and cough. I haven't run since Thursday and if I do run tomorrow it will have to be slow and most likely indoors. On Thursday I won't be able to run as logistics do not permit. So my 'peak' week will have fewer miles than a cutback week. How do I then approach the taper? My legs will be well rested before I even start. 

26/03/2013 at 22:15

Well done on the 5k PB AW, a good confidence boost and indicator of form. Quick paced reps tonight, they can be mentally tough sometimes, but a good feeling when you get them all done.

Great PB too Choisty!

Did a steady 22 miler on Sunday in the snow, but the conditions weren;t that bad and more picturesque. A good run to be done & dusted and pleased with the time of 2.53.02. I'm in the same boat as Speedy too Steve and have a btickely cough and bunged up nose/head. Is a few days off better than trying to run through it?

27/03/2013 at 09:41

I had a very heavy cold during last years training and took a few days off (4, I think) and it didn't seem to do any harm.  It is better than making it worse and having to take a week or more off.

27/03/2013 at 11:13

Great reps AW! Always more of a mental game when having to do 10 or more reps.

KR, I'm with Choisty on the cough. If it's chesty a couple of days off will really help. I've had similar experiences where it's taken me weeks to get rid of colds by not giving the body a chance to recover from it.

10 mile total for me last night with 7K and 4K @ threshold pace (just under HM pace) with a mile recovery in between. Calfs were a bit sore but they seem fine this morning.

A.W
27/03/2013 at 14:38

I think you might be right DS2, the amount of people I speak to and say they don't run outside when the weathers not good. They think I'm mad going out for 20 mile runs in the snow, wind, rain, cold etc! So can only imagine the amount of training some have done with the winter we've had!!!

Good run KR, I would have said your better having a couple of days off and letting yourself recover from the worst of the cold. You've done some great training and really don't think a couple of days will make any difference to your training.

Nice session Yasunaga, keep those calves stretched out.

A.W
A.W
27/03/2013 at 14:44

Another run closer to Paris, its actually quite tough to get the running done now being so close to the race knowing what I'm doing won't really affect the outcome.

Felt a bit sluggish for the first couple of miles but then settled in to a nice steady pace which felt comfortable so completed my 8 miles with an average pace of 7.10.

Tomorrow is what I would class as my last proper hardish run, a 7 mile build up run starting at 8 minute mile and finishing at 1 sub 6 minute mile. I think I will plan to complete the run with a mile at 8, 7.30, 7, 6.30 and 6 minute miles, then a 2 mile cool down.

A.W
28/03/2013 at 01:05

AW - yes seems good plan

KR - yes ok to take time off or just do a few miles jog to tick over

Speedy - in instances where you involuntary have an easy week which should be the peak week,then I think it is fine to reduce the taper - likewise if you are catching up through injury. I would focus on just tapering the last 2 weeks and while not training as hard as you would have done, more than planned. ie if your 4 weeks were a planned say 60, 50, 40, 25 and you end up doing 30 instead of 60, then last 3 could go 55, 45, 25.

It is important to still do a taper and be reasonably fresh but if you do a taper when you haven't trained as much as planned, you could risk going in slightly undertrained and lacking endurance.

A.W
28/03/2013 at 16:44

Last hard effort done and was a pretty good session. After the last few sessions which have been a bit of a chore, this one flew by and was really enjoyable.

The session got easier the quicker I got up until the last hard effort mile. Kept to my plan of building up each mile from 8 m/m to a sub 6 m/m over the course of 5 miles and then take a 2 mile cool down.

Splits for build up were - 

  1. 7.49
  2. 7.14
  3. 6.49
  4. 6.21
  5. 5.45

Cool down -

  1. 7.40
  2. 7.51

 

For Saturdays run shall I do my 3 miles fastish at MP Steve? Or faster?

A.W
29/03/2013 at 08:07

A.W
29/03/2013 at 12:42

What are the distance markers in for Paris? km or miles? I'm assuming its km, just about to print off a pace band and want to make sure its in the right units! Was going to make one giving my 5km splits.

A.W
29/03/2013 at 12:43

Both. There are km and miles.

29/03/2013 at 15:10

Sorry for delayed response. I was away at conference and could read but not submit replies for some reason.

I think a small glass of alcohol every other day won't actually hinder overall performance (if no issue with weight and fuelling enough- i.e the calories you are having from alcohol is not displacing the ones you actually need to train!) but having any alcohol after a hard session or long run is not advisable. I do suggest you cut it out totally in taper (unnecessary in regards the calories when you are already needing to cut these down) and no more than a small 125ml every other day when training if not trying to lose weight/get as lean as possible. Always make sure you are hydrated before you drink as well. I would cut it out totally 4-6 weeks before but if looking to lose weight whilst marathon training you need to ask yourself can you afford the calories from alcohol? as they are not going to fuel you. However  for some who can drink in small amounts and they use it for relaxing it may too much to cut out and for some it is a case of cutting down. It really comes down to how serious are you about getting as lean as you can but staying healthy with this.

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