RW Forum Six - Sub 3:30

Minni v Dubai Dave

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06/02/2013 at 18:37
Minni- i do need to improve endurance rather than racing through long runs. Previously all marathon training was done with fellow club members but none are marathon training now so I train alone which has advantages and disadvantages. I can do my own thing but when you are having a bad patch there's noone to help pull you along.

Old4speed - I was looking at possibly london to brighton

2oldnever - yes I have plenty of speed. Was good at track at school and enjoy mile reps etc but need to learn to run LONG and SLOW.

Barryb - well done that the last 3 sounds like you had to dig deep but fair play for 2 at same pace

DD - taking all your comments on board and good session. I expected to be about half hour down but the 2nd time is not really important. Suppose I'm experimenting at the wrong time.
DD -
06/02/2013 at 19:04
Minni - enjoying intervals??!! Whatever next... Well done.

MrZ - enjoy your 15....mad. I've never done that as an mlr. That's brilliant.

Welcome shild. Never done back to backs. But sounds like you've got yor head in right place.

Barry - nice tempo. That you chilling til Sunday now?

9 miles easy with strides for me this morning. Bloody freezing.
06/02/2013 at 19:07
Barry - you have mail.
06/02/2013 at 20:16

Shildon runner - I've done a few back to back marathons with varying results, each time though it's taken me too long to recover after the second.  I actually dropped out of the Town Moor marathon last year as it was 4 weeks after Berlin and I could feel that familiar goosed feeling in my legs and didn't want to have 3-4 months of mediocre training and racing.  My best double was 3:29 / 3:33 but that was with 6 weeks in between. There's only a week between London and Sunderland, do you really need to do it?  There's always the half or the 10K? 

Minni - I usually enjoy intervals too

06/02/2013 at 20:58

Hi Shildon - I also dropped out of North Norfolk marathon last year, a few weeks after London for the same reasons as Carrot. I've done plenty of back to back slow marathons and they are fine.

tonight was the same as last night: 30 mins elyptical + 30 mins rower + 30 mins weights / core

Simon - you use the rower a lot don't you? Do you wear gloves? I am developing blisters on my fingers

06/02/2013 at 21:27
Spoons ...girl!
06/02/2013 at 22:06
Spoons - Yes if you grip the handle too tight, you can get blisters. So wearing gloves will solve the problem, but it won't correct faultly technique, ie too tight a grip. The concept 2 website has great tips on training/technique...here's what they say about a tense body and a tight grip....
RELAX! Relax the shoulders down, unclench the teeth and relax the jaw. Keep a LIGHT hold on the handle.

What I do is, when I pull the handle, I try and keep my thumbs above the handle, this will stop you from gripping the handle too tightly
My hands also get hot and sweaty, so I move them around on the handle after a couple of mins in each position, and on the recovery stroke, I just hold it with one finger and thumb, to try and cool my hands down also.
Edited: 06/02/2013 at 22:12
06/02/2013 at 22:09
Wtf Simon?!!
06/02/2013 at 22:16
Minni - I thought you girls would lower the tone, when it comes to hot and sweaty hands on the recovery stroke.
06/02/2013 at 22:17
Lol!
06/02/2013 at 22:22

AA - Probably just 5 miles slow tomorrow and that will be it until Sunday, been getting a bit ahead of plan.

06/02/2013 at 22:34
Shildon - Welcome to the thread. I'm not quite as black and white as some others on here re the 2 maras in a week topic. I ran VLM and Milton Keynes last year, and ran well at London (3.27), recovered well and felt ready for MK. I took ice baths, swam, cross-trained and ran the sum total of only 8 miles in the week in between. Unfortunately my MK time was scuppered by 50 mph wind, torrential rain, puddles up to your knees and the final straw was slipping over at approx 22m. Despite all of these, I was ticking along nicely until the slip and was feeling good, running consistent 7.30 min miles, but finished in 3.45. However, I think that it can be done.
After MK, I ran well in my clubs May races (4 races of between 4.5 - 6 miles), and felt good afterwards. My mistake however was to not continue having 4 weekly massages and then succumbed to calf injuries that only cleared up before Christmas! So don't scrimp on these would be my advice.

12 miles of living hell from me tonight as I wimped out (well it was snowing!) and did it on the dm. Gym a/c had broken (seems to be a recurring theme) and it was roasting in there. Anyway, got it done and have lost 5 stone!!!
M.r Zuvai    pirate
06/02/2013 at 23:20
I'm so pleased that I came on here earlier and publicly stated that I was going to do 15m tonight - the thought of the shame of having to come on here to say I had wimped out was too much to bear!!

That 15 was definately much harder than Sunday's 22!
07/02/2013 at 04:55
Well done Z and Oompa.

Having coffee to wake me up for my 10m.....
07/02/2013 at 04:56
Barry/AA - what's the HM course like on Sunday?
07/02/2013 at 06:03
Brolish, thanks for posting that, will have to give it a go. So glad your shins are feeling back to normal
07/02/2013 at 06:05
Carrot and spoons it seems like most people have done back to backs with all the same advice about it hampering the rest of the season I take your comments on board.

Oompa massages are something I should do with my mileage getting higher but only usually have them on race days or at expos. Considering conditions it seems your mk time could have been a lot quicker if it was dry and fine.

Its windy out there at the moment but off out for 12 miles hilly run.
07/02/2013 at 06:22
MrZ - well done on that 15.

Minni, shild - good luck on your early morning runs.

Barry - I'm gonna do 5 easy this Morning and will have to do a gentle 3 tomorrow too because of febulous....grr!

Minni - Wokingham can be pretty bleak if its windy. The course has a couple of climbs in the first couple of miles over the A329 and the M4 and then you have a relatively flat 8 miles and the last 3 miles are the same as the first in reverse with the hills again. The only problem is it can get over crowded in te first few miles too.
07/02/2013 at 07:01
2oldnever wrote (see)
Only thing missing in the green start is a bar. 

Ha ha, 2old, love it!!!  What are the FGFA times for men and women?

Kiwi and Spoons, great work in the gym.  I know exactly how dull and boring it is so well done for getting through it.  I can thoroughly recommend the virtues of spin. And just when I thought it couldn't get any better, along came a very fit new instructor yesterday - hello  (good job OH not on this thread )

Simon, 2old, speedo sessions?  Commando sessions???  Made me laugh this morning so thanks for that!

Becs, so sorry to hear you're in the hurt locker  I had real mental battles with running towards the end of last year/beginning of this year.  It was magnified by an exceptionally stressful 2012.  To save my sanity, I decided to walk away for a bit and start again only when I was able, hence my silence for a while  I hope you are doing OK.

DD, gardening leave sounds great!  I will PM you re your club.  Boston 2014?  Nice 

Brolish, I was short on time so I did my session on TM.  Not as good, but I did have 1% incline and just completing it gave me a massive boost!!  I hope your recovery is now complete.  XC in Denbies sounds awesome, if only for the post-run vino, it being in a vineyard and all 

Shildon, hi there and good luck with back-to-back efforts!!

Loving the early runs from people today.  I hope they went well.

 

07/02/2013 at 07:06

AA - yes I'm a bit of a girl 

Simon - thanks - I'll try the thumb above the handle. Not sure about the jaws and teeth though. They don't get blisters.....

Minni - 4:55 WTF? Don't you get tired girl?

I've lost 2 pounds this week  and my moob muscles hurt from all this pumping iron 

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