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Carterusm with Spoons

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03/02/2013 at 21:32

Ricky - thanks.

At that point where training has gone well up to now but you never know what is round the corner. Do not want to get ahead of myself just yet as I have alot of miles to put in and make sure that they count. Important thing for me to focus on over the next month is consistent pacing on my LSR's and trying to guage what a comfortable MP actually is. Afterall it is not about just about speed but about achieveing a quality time.

04/02/2013 at 20:04
Rest day today which was nice.

Still waiting for my new garmin to come in the post.

Hearing that it to get very cold again. Not looking forward to that.

Hope all are well.
04/02/2013 at 20:45
Rest day for me too. Back on it tomorrow. Following my bonking at the weekend I've been looking at gels today.

How is everyone ? Any new niggles to report ? Any old ones clearing up ?
04/02/2013 at 21:27

Carter - I am in two minds about gels. I have tried them in the past and have not been convined that they have been of any help. This could have been that my running was crap anyway.

I am not yet sure what to do this time round.

04/02/2013 at 21:36

Re: gels - did you read my post from yesterday?!!!

04/02/2013 at 22:20

Another topic while I digest your post from yesterday on gels.

I have probably put in close to 400 miles in my current pair of trainers and so probably need to change them over the next few weeks.

I have a pair of Adidas Supernova trainers as I overpronate slightly.

I am going to get the current model of that same running shoe so as not to have any complications.

How best to introduce the new set of trainers - I am guessing during slow easy runs and over what period ?

Last time I changed trainers during marathon training I ended up with blisters.

04/02/2013 at 22:28

I've had 4 rest days  ..... well on the mend & did an easy 5 miler on my new treddie this evening - got most of an episode of Top-Gear on i-player in during the session too which was a novelty!

Carter & Carl  ... I think the key with gels is to take them with water to help the gut absorb them. I have some High5 ones here which I am going to use on next LSR.... 1st one about 45mins in and then another two 30 mins apart which mean I an taking 3rd and final one at 1hr 45... run is a 17 miler so should be 2 hrs 30 approx .
I will also have a decent breakfast an hour before the run & discipline myself to taking a few mouthfuls of water every mile split.

04/02/2013 at 22:33

Carl - I have never "run in" new trainers ..... in fact I changed from Asics kayanos to Mizuno Wave Inspires a month ago with no problem (much prefer the Mizuno's tbh!)

Everyone's different I guess & probably wise to stick to same make & model mid mara training.

I find good socks really help & use thorlos and 1000mile socks.

05/02/2013 at 05:39
Carl - I was using Adidas supernova glide 3 and they were really comfortable. Interestingly, I don't over probate though. When they were ready for changing I moved to the supernova 4 but for some reason I don't find them at all comfortable. I would introduce them into my shorter easy runs so they bed in gradually. If you you can get 50+ miles in them they should be ready for race day. That is what I have found the best approach so far.

Ricky - that fuelling strategy sounds like the sort of thing I need to try. How did you decide that high 5 gels were the ones for you ?

More of the white stuff has arrived. I'm due a track session tonight but it may well be shut so I'm going for a gentle trot into work this morning so at least I've done something if the snow gets worse and makes it difficult to get out later. Apparently, the forecast is for plenty of snow throughout February !
05/02/2013 at 06:57

With shoes - I change mine every 400-500 miles. I just put on the new ones and that's it. I use my old ones for XC events. Best way though is to keep 2 pairs on the go and alternate them. I've never been organised enough to do is!

05/02/2013 at 06:58

And yes - drink water with gels. They are basically a concentrated sport drink. 

05/02/2013 at 08:51

3.35 miles @ 8:40 this morning. It felt nice and comfortable.

Spoons - if I throw in an extra little run like this does it matter at what pace I run it at ?

05/02/2013 at 12:16

Not really. Just always remember 2 things:

1 - you have to systems - the aerobic system which to train you need to run slowly, and the anearobic system which to train you need to run quickly. The inbetween pace is where you can spend loads of time training and getting little benefit.

2 - always beware of which runs are your "key" workouts. You don't want to tire yourself out so your key workouts suffer. e.g. - when you really struggled on that long run, if it was because you were tired due to squeezing in some additional miles  in the week, then you would be better off focussing on the long run and either not doing the extra miles or doing them at a really slow and easy pace.

05/02/2013 at 12:32

Carter - tbh honest they are the only ones I have tried but find the summer fruits flavour are reasonably palatable and agree with my gut/no adverse reactions so have just kinda stuck with what I know. For my longest 20 milers I wil prob take an additional 2 immediately before setting out.

Spoons - I am as unorganized as you - I also just run in shoes for 400- 500 miles and then replace them ... no alternating for me between 2 pairs as is probably the way to do it as you say. (means if you get a pair soaked theres no pressure to get em dried out for the next run)
Thats interesting re Aerobic / Anaerobic... so basically all my sessions should be either speedwork or LSRs - anything in between isn't of much benefit then?

White world here this morning - 3 - 4 inches of snow overnight and traffic chaos... looks like this new treadmill will come in useful!

05/02/2013 at 16:47

I did my tempo run at lunch time down by the canal in Nottingham as the weather 'up norf' is rubbish. 1 mile warm up and 1 mile cool down with 4 miles @ 7:03. Here are the splits:

Mile 1 - 7:03

Mile 2 - 7:05

Mile 3 - 7:04

Mile 4 - 7:02

Spoons - you set me a tempo pace of 7:45. Silly question, but is it ok that my tempo runs are faster than the target you set me ??

05/02/2013 at 18:16
Carter - great tempo run.

It is bitterly cold here with a biting wind. About to head home from work and go for my run.

Very interesting discussion on using GPS for pacing during races on Rachel's thread.
05/02/2013 at 19:48
Wow Carter - v strong tempo run! I'd say your progress is such that it is natural your tempo pace will get faster ... 7.45 was maybe fine 6 weeks ago but you have moved on big time. Good work man.
05/02/2013 at 20:23
Thanks boys. It was hard going but that's the whole point of pushing yourself. It's the only way to improve I guess.
Interesting point about the aerobic/ anaerobic sessions. A pace in between the two must be close to marathon pace so surely there must be some benefit.
I think I'm going to knock on the head trying to run my LSRs on feel. I'm still not very good at judging pace and am obviously starting them too fast hence my bonking. I'm going to go back to using the Garmin for pace until I get better at judging my pace.
One thing I've found interesting since starting this training is how good I felt my long runs were before I started yet I'm struggling(ish) with them sometimes now. I never thought I would be quick but I'm surprised by the pace I am getting on my speed sessions. Hopefully it all comes together on race day !
05/02/2013 at 21:21

Wind & rain here this evening so another treadmill session - 6 miles in total:-

1 mile warm up 9.00 pace
2 miles 7.40 pace
2 miles 8.00 pace followed by walk & water (these treadmills indoors don't half get the gravy flowing!)
0.25mile @ 6.40 pace  
0 .75mile cool down 9.30 pace

This was to be my tempo session but I found it tough going on the treadmill - planned to do middle 4 miles @ 7.40 pace but had to back off to 8.00 pace halfway through... I noticed the heartrate steadily creeping up to 165bpm (normally around 162bpm on a tempo) - maybe the heat of running indoors?

05/02/2013 at 21:30
Ricky W wrote (see)

so basically all my sessions should be either speedwork or LSRs - anything in between isn't of much benefit then?

All running is of benefit. The important thing is to have a wide range of paces. The people who plateau and get stuck in a rut are the people that do all their running at the middle pace. 

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