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Carterusm with Spoons

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19/01/2013 at 17:17

Do them as normal, just reduce the long run, and maybe the mileage on other runs, especially a medium long run. Never reduce the pace though. Pointless. 

20/01/2013 at 11:55
Snowing here again since early morning. Took the car to get to the gym which was an adventure in itself. The gym is just outside the village and whilst the main roads are not bad the side roads are getting very slippy. Looks like the Council did not grit last night.

4 miles recovery on the dreadmill at just under 10:00 min/ mile pace on 1.5% So boring.

Really wanted to press buttons and go faster but resisted the temptation.

A couple of lengths of the pool to cool down.

Another week done. As this was the third week of increasing mileage I will have a recovery week next week.

Will be back later with what I am thinking of doing.

Going to take the kids out for a snowball fight !!
20/01/2013 at 13:32

Good work Carl. All is going well for you. Enjoy the recovery week. Don't do too little though. 

I ran 10 miles this morning!

20/01/2013 at 20:04
10.8 miles @ 9:55. Sorry Spoons, I know yesterday you said do a short one but I felt goid so kept going. I wanted to get a few miles in after yesterday's disappointment and I have a planned rest day tomorrow
20/01/2013 at 20:26

Tut tut, I don't know.... 

20/01/2013 at 20:49
Oh well, we learn by our mistakes I guess
20/01/2013 at 21:05

I generally err on the side of caution. You'll probably be fine. As you say, rest day tomorrow.

20/01/2013 at 21:22
That's something I need to gain as my running 'career' progresses. Absolutely teaming it down with snow now here. What's it like with you ?
20/01/2013 at 21:32

Snowing!

20/01/2013 at 22:25
Spoons. wrote (see)

Good work Carl. All is going well for you. Enjoy the recovery week. Don't do too little though. 

I ran 10 miles this morning!

Spoons - well done on the 10 miles this morning.  Does this mean you are back in the saddle ?

My weekly total this week was 47 miles which is my biggest running week ever so far. Going through my weekly data I discovered that my watch recorded a 5k PB during my tempo run on Tuesday of 22:31 which was about 40 - 45 seconds faster than my previous PB.

My plan for my recovery week is to broadly follow my usual weekly plan pacewise but reduce my LSR and midweek easy run.

So subject to underfoor conditions improving (as we have had snow all day and have freezing temperatures forecast for tonight) is :

Tues 25 min tempo same as last week (7 miles in total)

Wed 8 mile easy run at 9:15 mm pace

Thurs intervals 4 x 1200 (same overall distance as I did 6 x 800 this week)

Sat - 14 mile LSR (20 miles this week)

Sun 3-4 mile recovery (4 miles this week)

Does this seem ok for a recovery week and what pace should I run the 1200 intervals at ?

Thanks

Edited: 20/01/2013 at 22:26
21/01/2013 at 06:56

Sounds OK Carl. You could drop the weds run down to 6. I would suggest between 7:00 and 7:15 pace for the 1200s. Unless it feels to easy of course!

21/01/2013 at 07:00

Spoons - I see you have logged some runs on Jantastic, does that mean the shins have made a full recovery ?

Rest day today and working from home due to the snoe. Although I might take the mutts out in the snow later

21/01/2013 at 10:23

Only 2 runs last week. Looking promising but I don't want to go mad just yet....

21/01/2013 at 16:47

Spoons - what food/drinks are normally available at an aid station in a marathon ? I've been looking at a couple of links to 50 mile ultras and they will have things like water, coke,   Energy Gels, Chocolate, Sweets, Wraps, Sandwiches, nuts, fruit etc. Is there this selection during marathons or would it only be at an ultra due to the length of the run ?

21/01/2013 at 21:29

Road marathons - water. Maybe a sport drink and if you're lucky a gel. If I were you I would plan on only getting water and if you want anything else then take it with you. You'll only get cake and biscuits on off road events and ultras. 

21/01/2013 at 22:04

Carter - from memory the VLM give out water every mile after about mile 2 / 3; 330ml sports drink (lucozade) every 5 miles and also have gels (lucozade) at 2 locations (14m and 21). Check out the website for your marathon and they will probably tell you what they do. At some opf the other races I have been in Gatorade has been the favoured sports drink. Inportant to know this as it it best to have tried out whatever drink / gels you are going to use on race day in advance and if they do not supply what you are used to, then be prepared and bring your own. Nothing worse than putting all that training in and taking something on race day that disagrees with your delicate inards and knocks you off your stride.  

21/01/2013 at 22:07
Spoons. wrote (see)

Sounds OK Carl. You could drop the weds run down to 6. I would suggest between 7:00 and 7:15 pace for the 1200s. Unless it feels to easy of course!

Spoons - will do. That should bring me just under 40 miles for my recovery week. I seem to remember that last year I only hit 40 miles twice.

22/01/2013 at 06:57

Carter - as Carl says - that's why most regular racers only take water at races and if they want a gel or a sport drink they take their own.

22/01/2013 at 07:45

Cool, thanks guys.

Tempo run for me tonight. I suspect the track will still be shut so I will have to find some road that is free from snow and ice. 25 mins @ 7:45 will be the target tonight plus warm up and cool down.

When I left for work this morning at 6:00 it was still throwing it down with snow.

Hope everyone is ok and running well.

22/01/2013 at 14:31
The footpaths and side roads were shocking this morning so I am hoping that they will have thawed somewhat.

Otherwise getting to the location for tempo section will be tricky.

Might have to fall back to the dreadmill.

Keep safe out there.
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