RW Forum Six - Sub 3:30

Minni v Dubai Dave

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13/11/2012 at 09:41

Minni, did you or any of the other TM-ers see this?

Lucky that didn't happen on your marathon!

 

 

 

 

Edited: 13/11/2012 at 09:44
13/11/2012 at 10:06

Yes I read about that Daren.  Its common up here - the leaders went the wrong way at the Whitely Bay parkrun last week after following a random cyclist. We're not the brightest!

13/11/2012 at 12:19

This happened to me on Boxing Day about 3 years ago! I was running my usual route along the Worth Way, forgetting that they hold a local 4.6 mile (i think) race from Turners Hill every Boxing Day. It's an out-and-back course that comes across the fields and then along the a local trail called the Worth Way to Crawley Down and then should loop around a stile before going back to TH. So there i was, minding my own, ipod on, and wearing a high-vis rain jacket as it was pi**ing down, when i got caught by the quick boys & girls! I tried to stay well out of the way and just carried on regardless through the stile (which was un-marshalled), until i got to the middle of Crawley Down village and turned to see that about a dozen runners were following me!!! Had to explain that i wasn't in the race and found myself apologising for their stupidity!

Pre-run - Under 10... don't really bother... maybe a banana?

Long run - Porridge with a banana mulched in... lovely However VLM 2012, i doubled up and had 2 bowls of porridge, felt great and had plenty in the tank at the end. However i did manage the gels & drinks situation much better this time along with an injury free training programme, so this may have had more to do with it than doubling up the breakfast? 

13/11/2012 at 12:29

FRC -   Very quick racing, when's Wesham?

Weeble - Good luck with the new running club.

2old -  Patience, have you booked a physio appt?

Freemers -  I tried the compression socks for a while for my calf problem, don't know if its just the ones I had but they had no cushioning and struggled with them on long runs.

Minni -  Even though I found the doubles hard at first, I'm going to stick with them when I'm on nights, very good way to log the miles.

Oompa -  The pied piper in a high viz jacket, if you had an evil streak you could have kept quiet and carried on.

5 this morning, very mild, back in  shorts and t shirt. 1 WU, 3 quick, 1 WD.

13/11/2012 at 12:50

Barry B thanks - Sundays course is known as a fast 5k, shame they couldn't make it the full 10k grr, 6:20 pace would be mid 39 mins. Irritating. Wesham is Nov 24th a Saturday but know my missus has essays to write. Nice course if you can get to it and well organised. Wrexham one looks ideal & flat - a Daren type course .

Brol, definitely go the manual lapping. I did 26 at Edinburgh. even did it in the recent 10k.

Minni - how you feeling now?

Freemers I always wear compression socks, even for long runs. you do have to get the right grade for you though, some are just too "harsh". 1000 mile ones I got took 5 minutes per leg to put on... Canterbury ones are lovely, just right. Aldi/ Lidl ones fine too. 2old you got compression socks, to help the calf?

13/11/2012 at 13:55

FRC - interesting about the different grades. I've realised the ones I got (Asics) are probably a bit big - they are men's ones as didn't have ladies in the shop, and although foot size is fine they felt a bit easy to get on, so aren't compressing very much.  Also Barry, they felt like they had very little cushioning so although 6 miles on the treadmill was fine I think I need a bit more padding for the longer runs. I'll probably give those ones to my OH and look for something a bit better fitting and more cushioned.

Daren - it would be easy to go the wrong way on a course over the Town Moor, as there are a lot of paths to choose from in places! Good job they hadn't got very far

13/11/2012 at 13:57

Very warm for the time of year out there today - didn't like it, but managed to complete 4.5 easy then 6.2 @ HMP which came out at 6:30mm (40:19 for the 10k - can't believe how close this possible new HMP is to sub-40 10k pace ). Can't say it felt particularly great or comfortable, but felt tired before I started and it wasn't a disaster, so pretty dead set on going for 6:30mm at Norwich now.

13/11/2012 at 14:02
 
Freemers wrote (see)

Given how tight my calves were after the TM, and the fact that my left achilles was just starting to grumble a bit towards the end of Sunday's race I have invested in a pair of compression socks...will be trying them out on my run today. Not sure I like the whole shorts/long socks look but let's face it running is harly glamorous at the best of times

LOL, Freemers . As for compression socks / shorts: as anyone can see in my pic I don't mind looking like a complete dork .

Brolish wrote (see)

I am pondering what to do with manual lapping in San Sebastian.  I was going to use it in NY but the thought of having to remember to press the damn thing 42 times scares me a bit.  Chick- did you find it ok?  Wasn't it too much hassle? I don't want to depend on automatic laps, they're always out.

 

Bro: I was absolutely fine doing manual splits. The beauty about ks is that they come round so quick! You press lap, run for a bit, check your watch and already 4 more minutes have passed, so the next k marker is due very soon. I missed a few (either they weren't there or I spaced out) but all in all it worked a treat. When I missed one I would wait for the next and just press lap twice so the average lap time was ok again.

An 8 mile run in freezing fog this morning. Brrr. Not nice. Lots of people had to scrape ice from their cars. Very glad we went posh and invested in a massive double-garage

M.r Zuvai    pirate
13/11/2012 at 15:09

on my travels again - i've packed my running kit but forgot my trainers  there's a decent sweetshop not for from the office here in manchester so i'll see how expensice they are!

re manual lapping - that's always what worked best for me, although i do remember at VLM a few years ago i was so tired that my mind went to bits and i was missing and double pressing all over the place!

13/11/2012 at 15:29
That's me too Z. Completely forget to press the button at the correct time!
M.r Zuvai    pirate
13/11/2012 at 15:35

it does make for some interesting post race analysis flitting anywhere between 16min miling and 2 second miling - the graphs are fantastic!

13/11/2012 at 15:51
Barry B wrote (see)

FRC -   Very quick racing, when's Wesham?

Weeble - Good luck with the new running club.

2old -  Patience, have you booked a physio appt?

Freemers -  I tried the compression socks for a while for my calf problem, don't know if its just the ones I had but they had no cushioning and struggled with them on long runs.

Minni -  Even though I found the doubles hard at first, I'm going to stick with them when I'm on nights, very good way to log the miles.

Oompa -  The pied piper in a high viz jacket, if you had an evil streak you could have kept quiet and carried on.

5 this morning, very mild, back in  shorts and t shirt. 1 WU, 3 quick, 1 WD.

Barry - Haha... Hmmmmmm, on second thoughts, there's always this Boxing Day???

13/11/2012 at 16:13
M.r Zuvai wrote (see)

on my travels again - i've packed my running kit but forgot my trainers  there's a decent sweetshop not for from the office here in manchester so i'll see how expensice they are!

 

Sweetshops tend to sell chocolate and similar down here - no wonder those Northerners are so mean and lean
Mr Z:

13/11/2012 at 16:58
Mr Z - Try and find a Soccer sports store, they tend to sell the top brands cheaper.

Barry - Re compression socks. 1000 mile are very thin, so I then used to wear a pair of normal socks over the top, so gives extra blister protection.
13/11/2012 at 17:12
Bro - Re auto laps. If you've worked out your target ie 7.30 mmp, even if auto laps is out for some laps, as long as your total ave pace is still on target you're ok. If you have total ave pace (tap) as one of your main screens, you'll know if you were off pace for the previous lap, as tap will change. And then you don't need to worry about pressing or double pressing your lap button.
13/11/2012 at 17:31
Barry- seeing Physio in a few minutes
FRC- compression socks- yes wearing them- not sure if they help but will try anything
Bro - Simon- I forget to press the button and often miss the odd mile marker like Minni especially near the end of a long race so I just leave it to the Garmin even though it can result in odd data
Chick. - nice chilled run - its strangely warm here
Daren - I got to the 10 k stage in my recent HM in 40.17 so you are easily capable of going sub 6.30mm . Just set that pace as the slowest pace you are prepared to go
13/11/2012 at 17:47
Daren- that's a very swift HMP
Simon- hmm... Not so sure. Assuming that the garmin will over measure the distance (which it has done in every mara I ran) even if I ignore lap pace, my average pace will also be off. Or am I missing something?
I used manual lapping in the last half mara and it was great, I'm just concerned about working with kms (all 42 of them). But I think I'll give it a go.
It's warm where I am as well, shorts and t shirts all the way.
13/11/2012 at 18:24

2Old, I certainly don't intend to go out any faster than 6:30mm, well maybe 6:28/6:29, but no more - I just don't think my training supports it and I'd much rather reach halfway feeling I could push on a bit like I did at GER where I ran a slight negative split than spend the second half slowing.

Autolaps all the way for me, although keeping in mind roughly how long before the markers it's beeping. I find generally that Garmin pace will be about 3-4 secs per mile faster than official time.

13/11/2012 at 20:40
Bro - Ok garmin may read long, but you could allow for that in your pacing. I can't remember what your Pb or target is, but using a target of 3:20hrs for example. That's = 200mins, x60 = 12000secs divided by 26.2 = 458secs, = 7.38 mmp. So you know that 12000 secs divided by 26.2 gives you 3:20 time. So 12000 div by 26.3 = 456.27 which equals 7.36.27 mmp, so for each 0.1 mile over, you only have to reduce your ave pace per mile by 1.73secs. So even if it measures 26.4miles, you only have to increase your mile pace by 3.46secs, ie to 7.34.54 mmp. And if it isn't long you'll be 60-90secs under target.
13/11/2012 at 20:56

Daren- Is the big day this weekend or next???I feel your nerves already

Brolish- Go for manual lapping, as you say you liked it last time. The other option would be to wear two watches??

Simon-Don't confuse us even more with those stats

2old- What did the physio say?

FRC- Fab race again for you.

Freemers- I have 1000mile compression socks in bright pink so only wear them as recovery socks, I'm too shy to wear them outside lol. I might buy a pair of neutral ones to train and race in if it will knock a few minutes off my time.

I have 5 weeks to go until my 10k race, today I did a speed session of 8x400m with 90 sec recovery's, the 400m  paces were between 6;23 and 6:27. I like the shorter reps I think its because when it starts to hurt you get to have a breather, I wouldn't of been able to run any further at that pace. I have 5 long slow runs planned for the rest of the week

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