RW Forum SIx – 3.30 – 4.00

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. 

carterusm wrote (see)

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 ??

Great tempo run indeed. Is it OK - yes. After Sunday's half let's have another look at paces as I suspect them might all get quicker

carterusm wrote (see)

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 !

Don't underestimate how tiring marathon training is. Mixing up speed work, long runs, tempo runs and a general high mileage takes it out of you. It's good that you are training on tired legs but remember to factor in recovery time too.

Carter - getting exciting talking about possible race times. You will be fine. Looks to me like the training is coming together and you are putting some fine sessions in. Keep it up and go for it on Sunday.

My tempo run tonight was not as good as my last few. It was very cold, windy and raining but that has become nornal running conditions so it was not that.

I just did not feel up for running tonight and struggled to get the legs moving fast. Maybe I was still feeling the effects of my 5 miles of MP in the LSR from Saturday. Maybe I am coming down with something as I felt tired all day today and strugggled to keep focussed in my afternoon meetings.

First 1.75 miles warm up at 8:57 min/mile

4 miles at 7:30 min/mile pace (my slowest tempo run but also my furthest)

2.25 miles cool down at 9:21 min/mile

7:30 min/mile is not a bad pace for 4 miles but it feels dissapointing which is silly as I was not feeling on top of my game and I knew it. The mind does funny things to us runners.  

There was a time when I would not have bothered even a short run if I felt less than 100%.

Carter - the reality is that for whatever reason my body was not up to it last night. As Spoons says marathon training is tiring and maybe I was just having one of those nights. As you say 7:30 is a good pace but funny how our minds begin to tell us that it is not as good as it could have been and then a reasonable effort turns into a crap session.

Dreadful run for me this morning. Right at the very start I had the James Blunt song '3 wise men' in my head and I couldn't shake it away 

However, the run itself was ok - 5.34 miles @ 10:05 with splits of 9.59, 10.09, 9.58, 10.10, 9.59 and 10.40 (uphill & waiting at traffic lights). Fairly consistant pace and I only looked at my watch for the first 2 miles to check my pace

Carter - I reckon about 7:50 pace. Do your intervals tonight at Half Marathon pace - no quicker, no slower.

Carl - that's fine - don't worry. It can't always be easy

Sod times, paces, nutrition etc. How the hell do I get that James Blunt song out my head ???

I have to admit I don't know the song. Sounds like I don't want to either!

Youtube it - but make sure youre not feeling low or sad when you listen to it, it might send you over the edge

I have quite a lot. Mostly because my mate does it so it's cheap! I find one a month is really good. Helps to fix niggles before they turn into injuries. Different people seem to have different styles. Some are better than others. The more you have them the less they hurt.

carterusm wrote (see)

Ok gang, next topic for discussion - sports massages. Good thing or bad thing ? Too expensive ? Frequency ?
I had one last year and to say it hurt was an understatement. I didn't really feel a benefit to my running afterwards but that was before I was running 5 times a week, maybe it would help now ?
Anyone else had one and found it helped ?

Depends if there's a happy ending?

Seriously though, can't help out with that one Carter - never had one.

So - finally back out on the tarmac tonight for my usual Wednesday hill session - added in a tempo mile on the way back in to liven things up :

1.2 miles warm up @ 9.30 pace
1.2 miles of hill reps
0.5 mile recovery @ 9.30 pace
1 mile tempo @ 7.07 pace
0.5mile cool down @ 9.30 pace

Much more satisfying than treadmill running I have to say.

Spoons - your advice has been spot on so far & very useful!

Here's another for you (and back on the topic of bonking) - I normally do a MLR late on a Sat afternoon at MP and then do my LSR the following Morn (Sun)..... do you think this increases my chance of bonking? Should I move the MLR to Friday (normally a rest day) and use Sat as rest day instead?