RW Forum Six - Sub 3:30

Minni v Dubai Dave

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08/12/2012 at 11:31
That was my point really - that there could possibly be more than one way to improve! I personally think my HM PBs this autumn have more to do with the long tempos and improving my speed endurance than the HADD stuff. I do think it has it's place though and I will go back to it cos it's nice to have a change as much as anything.
Anyway, didn't mean to sound so arsey, still got this man flu and toothache so not in the best of moods this morning!
08/12/2012 at 11:58

Don't be arsey Daren!

I don't for a second advocate giving up speedwork or tempo runs. Getting PBs like Daren's needs speedwork and tempo runs. I just think that in marathon training especially, most people do their LSRs to quickly and their faster stuff too slowly and end up running everything at the same pace. 

08/12/2012 at 12:13
Minni wrote (see)
Ho Ho HOompa wrote (see)

 5 miles on TM for me last night and it was awful. 1st mile @ 8.00 min/ml, 2nd mile @ 7.00 min/ml then had to jog/walk the next mile as i had a strange tingling/ache right along the length of both feet coupled with aching left ITB??? Managed to get "back in the saddle" so to speak and did the last 2 miles @ 8.00 min/ml pace but it was far from easy.

Of course it wasn't easy!  You're trying to get back from injury and every time you  run you're getting aches and pains.  You have to SLOW down!  That is too fast!  Neither wonder you're getting pains.  Honestly, slow right down and test everything out and only start to introduce a bit of speed when you're sure everything is ok.  Even if it does take weeks.

What is it with men that they have to always go so fast?!!

DD and others,  Sarah is a GP. (*whispers* perfect ! exactly what we need on this thread). So perhaps she can help out with the manflu that affects so many.  Maybe she has a vaccination......

 

sarah osborne 4 wrote (see)
Hahaha, thanks minni, the cats out of the bag now....had better start reading up on sport injuries! Man flu.... well thats a special illness, despite the high prevalence, we just haven't got to the bottom of why it only incapacitates men making them bed ridden with no real signs of illness!

I agree with minni HHH, I've only been running a couple of years but coming back from injury and running 7min/ml sounds a recipe for disaster! I don't do any speed training if I have any or have just recovered from any twinges.

Like Simon says though it could be something as simple as tight shoes (fingers crossed), it's happened to be once when I had my laces far to tight. Seemed to be worse on inclines!

Hope your next run is more successful

I consider myself officially told off! 

I lose speed really quickly though if i don't do at least one tempo run per week, preferably an interval run as well.

Plan is for 12 miles SLOW tomorrow morning, so we'll see if i get "funny feet" again?

08/12/2012 at 12:14

Also there is a definite place for MP work in long runs, but not in all long runs and not until January as we are currently in base training. 

This morning's park run was 5km of mud and hills. More of a XC race really. I did 23:41 which sounds rubbish but actually isn't that bad for the course and conditions. 

08/12/2012 at 12:32
Sarah- you ran 12m at your target mara pace at this stage and it felt ok? Wow, you might want to revise that target! What pace did you run @ exactly?
08/12/2012 at 13:46
Good luck tomorrow HHH with the SLOW 12miles, fingers crossed you will have more "happy feet" rather than "funny feet".

I do like a bit of cross country....makes the road racing much more easier!

Brolish, someone else has just said the same too, although as I only did my first marathon in 3:47 the thought of a sub 3:30 sounds challenging enough as I know how much I struggled with those last 6 - 10 miles. What would you have recommended? I was running a 7:50 min/miles.
08/12/2012 at 14:25

Are daren and  spoons fighting?  Its ages since we've had a fight on the thread!

Sarah - 7:50 is faster than MP for a sub 3:30 marathon.  As has just been said you need to make sure you run your easy stuff easy and the fast stuff fast.  Its all about balance.   Your easy miles probably need to be closer to 9m/m.  I know that will feel so much slower but honestly its worth it.  Both myself and Brolish when through a period of having to slow down our longer runs and it was almost wrist slashing stuff but we would both now agree it is the right thing to do.

I wouldn't get too hung up on your marathon time right now.  Wait and see how you feel come Feb/March.  I am concentrating on the BM at the moment and my sessions are based around that, with marathon training probably starting in a couple of weeks time.  I'll use my race times between January and March to see what kind of time is realistic for the marathon. 

I'm opting out of the fell race tomorrow after doing 7 in the hills with this to run on:

http://s4.runnersworld.co.uk/members/images/46278/gallery/ice_paths_2012.jpg?width=501&height=376&mode=max

 will do 16 lsr instead.

08/12/2012 at 14:40
That looks life threatening!

Thanks minni, i will take my next long run a bit steadier. I guess apart of me wants a good time/PB for BM next year, but the marathon is my biggy so I should really be putting that first, so I will slow down.
08/12/2012 at 14:45

Sarah - you'll still get a good time/PB at BM with this kind of running so long as you're doing some quality sessions too.  Last year I went from 1:36 to 1:32 in one go after just a few months of running like this.   Remind me again what your PB is?

08/12/2012 at 14:50

shit, Min, that looks well scary!! My 10k course may look similar tomorrow. It"s compacted snow right now at -5 degrees but a warm font with rain is expected tomorrow morning and we all know what that means! They may cancel it tomorrow morning, who knows.

Dubai Dave wrote (see)
Just back from social pished and unable to speak anymore with sore throat But didn't didn't do dirty dancing!

disappointed in you, DD

08/12/2012 at 15:57

Minni - What's the matter with you? I thought you northern lassies were tough??

08/12/2012 at 16:05
We are tough Oompa but we're not stupid!

Chick - careful if conditions are bad tomorrow.

Slightly concerned that we haven't heard from O4S for a couple of days.....
08/12/2012 at 16:19
SBC I hope they do cancel your run in those conditions, it sounds suicidal!

Minni, my PB for a half is just under 1:36, course was undulating and it was shortly after a 2 week holiday and a break from running (wasn't safe to go on my own, had no one to go with and there was no gym at my hotel, it was awful, i was like a bear with a sore head). What would you suggest for the other quality sessions?
08/12/2012 at 16:37
Sarah- what I'm trying to say is that if you can run 12m at this pace before you even started training and are finding it rather easy I think you have a good chance of smashing your target. Looks like your hm time is also up for an update Have you heard of 'Advanced Marathoning' by Pfitzinger and Douglas? If not, I would definitely add it to your Christmas shopping list. It has great schedules and lots of useful info. A few of us used their schedules and have been very successful. Even if you end up being coached and get a programme written for you it's still worth giving it a read.
08/12/2012 at 16:43

The grey seals are all having their pups at the minute so we've been out for a walk this afternoon having a look. Very cute. 

Off to running club Xmas party tonight and I may have a beer or three....

08/12/2012 at 16:46
5m xc done. Mr B didn't want to let me back into the house again, too muddy And then I had a long hot bath (sorry Shaggy!).
I actually really enjoyed it today. Was told not to race it by the boss but run at around MP effort. Probably went harder than that but held back a bit which was nice for a change. My usual approach to xc is to go out like a bat in hell and try to hold on for dear life which guarantees a rather painful experience.
08/12/2012 at 16:47
Chick- good luck tomorrow if it goes ahead and be careful!
08/12/2012 at 18:13
Aw, thank you Brolish. I havent heard of it but i will certainly add it on to my ever expanding Christmas list....it gets longer every year, although this year most of it's content is running related. Congratulations on a good run.

Spoons, The seals sound lush, adult seals scar me a little but the pubs are so cute. Hope you have fun at your Xmas party.
08/12/2012 at 18:40

Hi Gang - popping in to report that there is nothing much to report!!  Went to Doc on Friday, pretty inconclusive.  Might have very slight chest infection, but nothing that would explain other symptoms so took an armful of blood and give me a peak flow meter to use for a few days to get a few readings.  Was told to exercise if I wanted at a very modest pace and just see how I felt.  Went for a 4 mile run on the flat yesterday at around 9mm - 9.30mm and although felt tired and a bit chesty was otherwise OK.  Walked for 4 hours today, a few hills but nothing serious - again OK, but feel absolutely wiped out all the time so something is clearly not right.

I hope you will all be pleased to note that we are getting into the spirit of our forum names and bought 2 'Bah Humbug' hats at Poundland!

M.r Zuvai    pirate
08/12/2012 at 19:26
Brolish wrote (see)
Just finished reading Chrissie Wellington's 'A life without limits' and feeling totally inspired. What an amazing woman.
It's looking nice out there for my 5m xc later.

a great read - slightly gutted she's announced her retirement this week - her achievements have been criminally under sold by the media

has she inspired you enough to join the darkside?? 

Brolish wrote (see)
Morning everyone
Managed to abandon the Christmas party before it went all downhill so happy to report no dirty dancing and no hangover. Very proud of myself.
Just finished reading Chrissie Wellington's 'A life without limits' and feeling totally inspired. What an amazing woman.
It's looking nice out there for my 5m xc later.

 

Spoons. wrote (see)

The grey seals are all having their pups at the minute so we've been out for a walk this afternoon having a look. Very cute. 

there is a seal colony near here in langstone harbour - one of them decided to pop his head up while i was out so a sea swim with the tri club! i didnt see it and carried on swimming but soon noticed that everyone else had scrambled out of the water!!

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