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Carterusm with Spoons

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13/02/2013 at 11:18

Carter and Carl - i hope you both fee better soon. I had the lurgy a couple of weeks back and had to take the best part of a week off, which is why I'm a bit behind schedule, so hope you don't get too badly affected. I did 6.2 miles earlier, trying to just enjoy it, but it was damn, damn cold and windy and something else must have been in the air as I got chased and barked at my about 15 dogs - sometimes it really frustrates me when their owners take no notice of others using the paths. Rant over. Looking for a tempo session tomorrow on the treadmill ahead of Sunday's HM. Anyone got any suggestions (and sorry that it has to be on the treadmill!)

13/02/2013 at 11:29

Hannah - you must have gone out smelling if dogs were chasing you !! 

Not sure where you are up to with your tempo runs but I started off at 20 minutes @ 7:45mm. Each week I have added on 5 minutes to the actual tempo run and aim to build up to 60 mins. Obviously there will be a warm up and cool down, maybe 15 minutes each.

Carl and I dont just have the lurgy, it's manflu which is very serious indeed.........!!!

13/02/2013 at 11:36

oh you poor poppets, I hope someone is nursing you and catering to your every need!! I did a run last Thursday on the treadmill which was a 6 mile build-up, so did 9mins, then 8.40, then 8.15, then 7.50, 7.40 and 7.35 per mile. But before that I was doing 20-25 min tempos. Just hard to fathom what pace that should be at esp on TM. Shall I aim for 3 miles at 7.30ish miling (I should manage that)

13/02/2013 at 11:45

I am battling on like the brave little soldier I am !

Your plan sounds good to me. If it was me, I would add on 5 mins to each weekly tempo run and you should hit 55 minutes with 3 weeks before VLM just in time for your taper.

Spoons will be along shortly (he normally comes online at lunch) and will confirm or tweak what I am suggesting.

13/02/2013 at 11:51

Thanks! I'd better get back to work. Catch you later

13/02/2013 at 12:19

Carl - nice tempo run

Carter - the quicker recovery shows an improvement in fitness

Hope the manflu isn't serious and it's just a quick blip....

Hannah - keep it relatively light tomorrow if you have a half on Sunday. Haybe a couple of mile reps at goal half marathon pace with a minute jog between them. Normally though, Carter is right so start that next week.

13/02/2013 at 12:20

And yes, I come online whilst eating my lunch and again before bed after training

13/02/2013 at 12:22
Whatever it is it would be preferable not to have it. Battling on but think that it would be best to give tonight a skip. Will probably do what I did last week and run on both Saturday and Sunday.

Annoying as I thought I might be knocking on the door of 50 miles this week.
13/02/2013 at 12:25

Thanks Spoons!! Given I haven't raced for six months and don't want to ruin next week's training, what would you suggest as HM pace? I was thinking of trying to run between 1.45 and 1.49, so I guess between 8 and 8.15 miling, but not sure I'll be able to sustain that. Would be gutted however if I am slower than 1.50, since my HM PB is 1.38 and post child (ie in last 6 years - actually 2 years ago) is 1.40 and that was just a training run!

 

13/02/2013 at 12:33

Hannah - not sure - 8:00 pace is 1:45 and 8:23 pace is 1:50. But if you don't think you can sustain that pace them there's no point in starting at that pace. Maybe forget about goal times and focus on what pace you can run at for 13 miles......

13/02/2013 at 13:42

6 miles in the lovely snow....

Mile 1 - 8:14

Mile 2 - 8:21

Mile 3 - 8:17

Mile 4 - 8:42

Mile 5 - 8:30

Mile 6 - 8:37

The first 3 miles were into a chilly, strong headwind and it was pretty much a case of head down and go.

Miles 4 - 6 I felt I was running too fast so slowed it down a bit but still much too fast.

One good thing though is the fairly consistent pace I ran for each half. 

Although it was too fast it didnt feel hard at all and I felt quite comfortable

13/02/2013 at 13:43

Carter & Carl - aaaaargh the dreaded manflu- was only a matter time really. I hope I've had my bout and dont get it again! Now on 1000mg vit C (was taking 3 a day last week to fight it off) and a daily multivitamin supplemnt. Eating plenty of fruit daily also.

Rest is the only way - i missed 3 sessions including an LSR but was able to juggle things around i.e. scrap the recovery week after the illness and fit in the missed LSR.

Hannah great HM PB- the problem is we are never REALLY satisfied unless we are chasing/achieving PBs. It is hard to accept we aren't back in that shape yet sometimes - my HM PB is 1.41 and secretly I would love to get close/beat it in my HM at end of March - but I know realistically 1.45 is what I should be aiming at. We will get there though!

13/02/2013 at 13:47

you have snow Carter?! Lots of rain just here.

Good run - is that your intended MP or was it just an easier run given the tight calfs?

13/02/2013 at 18:59

No running for me tonight. More or less lost my voice after a heavy day of meetings. Going home to bed. Hoping that a night of rest does the trick.

Carter - you must be superhuman to run 6 miles whilst having manflu !!

13/02/2013 at 19:53
Wise move Carl. I worked on the "if you're ill above the neck then it's ok to run" saying that I've heard on here somewhere. Hope mrs Carl is looking after you.

Ricky - we had about 2 inches of snow but now it's raining so hopefully it will get rid of the white stuff. My run today was too quick as my marathon pace, based on the 3:45 target we are currently working too, is 8:45. I just ran at a comfortable pace and it turned out to be about 8:25. It did feel fairly good given the tight calves which are feeling better by the hour. Are you running today ?

Hannah -may be best if you target a PB at your next race. If you don't feel you can sustain your PB pace then you might do yourself some damage. Is the half or the full marathon your 'A' race ?
13/02/2013 at 20:01

Hi Carter - the real issue is that I have a place in London, but having been dogged by injuries, I've been umming and ahhing about it. I know it probably sounds odd, but I don't want to just do another marathon just for the sake of doing one as this will be number 4, so I want to do it if I am fairly sure I will break 4 hours. I had to defer London last year with a slipped disc and the back is still a bit of a problem, hence building up slowly. My PB (berlin 2009) is 3.54 and I've had my confidence knocked after a disaster in Paris 2 years ago where I was on for sub-3.45 and then got severe dehydration and crawled the last 7 miles.

So, that doesn't really answer your question, does it?!!

I guess marathon is A, but in order to get to A, I need to do a good B (ie. HM)!!

 

13/02/2013 at 20:10
Hi Hannah - London is still a long way off so you have time to get some decent training in between now and then. Maybe you could run a decent pace on Sunday but without pushing yourself too much ? Maybe you might surprise yourself and have a really good day. What I have learnt from this thread is you need to listen to your body, not that I do though ! And don't forget, there are plenty more HMs throughout the year so don't be too disappointed if you don't get a PB on Sunday. If your marathon is your 'A' race then I wouldn't do anything to jeopardise that. Get yourself to the start line in the best shape you can possibly be. Do you really need to do a good half this weekend or could you run another in a months time or so ?
13/02/2013 at 20:13

You're right, thanks Carter for being so sensible!! I'll see how I get on. Will start nice and easy and see how it develops. No need to get a HM PB in marathon training (at least not yet!!)

13/02/2013 at 20:41
Hannah - sounds to me that you're putting yourself under undue pressure. It you are building slow in order to get to London then you should use the marathon to test yourself bearing in mind where you are now with training rather than where you would like to be.

So that is probably going slower but consistent for the HM than you naturally think you should.

You still have enough time to continue building up for London .

The PB in the HM is not essential and the HM is not automatically a direct correlation to how you will do on marathon day.

This may not be the advice you are looking for but it seems to me that this is a sensible approach.

Interested in Spoons thoughts on this conundrum.
13/02/2013 at 20:58

Nice run Carter - manflu can't be that bad then.....

Hannah - you don't need to run a good half to run a good marathon although it's a nice confidence builder. You need to be able to though. I am also suffering with injuries and was finding the pressure of a spring marathon was making me make the wrong decisions hence I'm still injured. So I decided to forget about the marathon and concentrate on building fitness back slowly. If I'm magically marathon fit in April I'll do it but I doubt it. I've run loads of marathons so I don't have a burning desire to do this one badly if you know what I mean. 

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