RW Forum SIx – 3.30 – 4.00

Carterusm with Spoons

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02/01/2013 at 12:23

Carl - nice tempo run. Pretty perfect pace wise I would say

Carter - as you thought - I would leave the Wednesday run as an easy pace for now. Why? Because the chances are you will be tired after Tuesday and even more tired for Thursday. However - give it 6 weeks and it may well be a good thing. Your body will be adapting nicely to the training and you may be able to cope better. At the minute let's just focus on building endurance and not push it too much.

02/01/2013 at 12:36

Okie dokie.

What can you tell me about HR ? About 3 months ago I measured my MHR at 175 following a 5km 'sprint'. During Monday's tempo run my max HR peaked at 171 but I felt relatively comfortable at that pace. Should I be getting so close to my max during a tempo run ? Do the figures suggest that I havent correctly measured my MHR ?

Do you use HR for training or will we be training based purely on times/paces ?

02/01/2013 at 13:26

You shouldn't be that near max heart rate on a tempo run. I have "dabbled" in heart rate training but not done that much. I suspect your max is higher than 175. If you wear your heart rate monitor for your speedwork, tempo and easy runs let's have a look at the data and see what it suggests.

02/01/2013 at 13:36
Ok, sounds good.
Re my aches and pains on my knee and ankle, I checked out my running trotters and they seem to be nearing the end of their life. I shall be procuring some more in the next couple of days so that will hopefully help
02/01/2013 at 15:44

Hi Carterusm/ Spoons, just popping in to say good luck with the training  You have an excellent mentor there 

Spoons mentored me to sub 4.30 at Manchester last year. Including the speedwork can be challenging at first but it can make a huge difference and well worth the effort. I have got half an eye on sub 4 now, but will probably more realistically go for sub 4.15 first at VLM,  I will look in occasionally to see how things are going if that's okay.


02/01/2013 at 16:07

Hi PM - hope you're OK. Sub 4:15 will be a breeze for you I'm sure

pottermiss wrote (see)

You have an excellent mentor there 

Thanks! (blushes )

Carter - your shoes will need replacing every 500 miles or so. It might be worth digging out your foam roller and seeing if you have any really tight painful spots on the calves or ITB.

02/01/2013 at 17:40
It's good to know in in safe hands. Feel free to pass on any nuggets of info or advice whenever you like
Spoons - will have a bash with the roller when I get back from my run
02/01/2013 at 20:11

7.53 miles at 10:07 without looking at my watch once so a good effort on the pacing. It felt hard going tonight.

Here is the link -


02/01/2013 at 21:24

If it felt hard going you are probably getting tired. Might need to reduce some mileage for a bit. On the commute rather than the sessions though. Don't do anything yet. Just see how you feel over the next few days. Let me know if you feel tired or runs are tough. 

02/01/2013 at 23:50

Just over 8 miles at 9:34 pace tonight. I found myself having to check my pace a few times as my mind was wandering. First time that has happened for a long time. Probably the time of day.

Tomorrow evening is going to be interesting one. Going to take Minni's advice and get a good warmup in before I hit the intervals.

02/01/2013 at 23:53

Spoons - interested in your thoughts on taking on nutrition before an evening run. I got it wrong tonight but as the pace was so slow it did not matter.

How long before a run should I eat and what is best to eat. It is all about having enough fuel in the tank and I know that the Thursday run will definitely be in the evening and more than likely the Tuesday / Wednesday will also be evening runs. When the kids go back to school, these could be 9pm runs. Thanks.

03/01/2013 at 10:27

Carl - good run last night. Gettign this slow pacing right is hard isnt it. I managed 8 : 10:07 without looking at my watch last night so hopefully I am getting better at it and at running slower ! I'm on intervals tonight as well, I plan to warm up for 2 miles before starting them, what's your plan ?

Spoons - healthier diet, no beers and a good nights sleep last night so feeling a lot better. No physical tiredness following last nights run  so will see how things go. The knee is fine today but a bit of a twinge in the ankle. Would it benefit me if I strapped the ankle up while running or will it just hinder me ? How is your injury, shin splints is it ?

03/01/2013 at 10:44

Carl - My evening runs are usually around 6-7pm so I eat afterwards. That said I eat loads and constantly graze all afternoon on stuff like yoghurt, muesli bars, rich tea biscuits (only 35 calories ) etc. Otherwise I just don't have the energy. I don't eat big meals though. I just constantly eat!

If your run is at 9pm do you eat dinner first? I guess as long as it's not too heavy you'll be OK to run and hour afterwards. I would eat half at 7:30 and the other half after the run personally.

03/01/2013 at 10:47

Carter - good news re: the diet, no beer and sleep

I'm not sure about strapping up ankles. I'll ask a thread physio to ask some proper questions.

Yes - I have shin splints. They were a major problem for me years ago but have been OK for a while. Over the last 6 months they have been a niggle which has been gradually growing. I'm on the injury bench for the minute and have a physio appointment on Saturday.

03/01/2013 at 11:56

Carter - agree that get the slow pacing right is much harder than it should be after all it is slow. It just feels so unnatural to run at near walking speed. But I know it is the right thing to do and as the training gets harder it will probably get easier as the body will need it to recover.

Spoons - sorry to hear about your shin splints. I had them two years ago before the VLM. Real nuisance but physio should help.

I am hoping to get out tonight around 7pm so will start grazing during the afternoon rather than leave it too late as I did yesterday.

If I have to run at 9pm from next week when the kids are back I will just need to take on extra fuel around 6ish to make sure that I dont run out of gas so to speak.

03/01/2013 at 15:32

Carl - I wish I could graze. I'm afraid that if food is in front of me it gets shovelled in as quickly as possible 

Cant you get out for a run in the morning or at lunchtime or does family prevent that ? I make sure my LSR is early Saturday morning when the missus is at work then we spend the rest of the day together = brownie points

Spoons - the ankle is ok when I walk on it. If I turn my foot from side to side I can feel a slight twinge in the ankle (mainly on the inside). I'm due for intervals tonight, how should I approach this ? Cheers

03/01/2013 at 16:55

Just about to leave work. Will be home tonight by about 7 so should be out by 7.30. Floodlights are on until 8.30 at the running track so that gives me time to warm up and then go for it.

Did not sleep very well last night so have been feeling sluggish today. Am hoping thatthe cold air will reinvigorate me.

03/01/2013 at 19:41

My ankle was feeling a bit sore after a couple of miles warming up so I didnt bother with the intervals, just in case. It's a rest day tomorrow so hopefully it will have eased by the weekend. Tonight's run turned into an easy 5.5 miles -

How did your intervals go Carl ?

03/01/2013 at 20:27

Hmmm - a bit worrying re: the ankle. I suggest you do some foam rollering and stretching. I've asked Always Aching to pop by and check you out. 

03/01/2013 at 20:43


I think it's defintely related to my shoes. On tonight's run I deliberately monitored how they felt and they were 'slapping the ground' as apposed to 'bouncing' (Adidas Supernova Glide 3). I say that as both lower legs have very slight niggly aches and I felt like this when my previous pair of trotters were past it. I think it's something I need to be more aware of. A couple of days rest do you think ?

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