RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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05/01/2013 at 22:17

Sarah - just popping in to see how youa re getting on and I must say you are very busy. Impressed with the 15m on the treddy. I really struggle to run on them.

Plentry going on over here and some very interesting posts.

Carter and Spoons are both injured over on the 3:30 to 4:00 thread.

Minni wrote (see)

Remember chaps its good to mix your interval work up.  Building up the 800s isn't necessarily the best interval training for a marathon regardless of what some of the schedules say.  Mix it up with longer reps at a slower pace etc.  Spoons will tell you this anyway.

Minni - you were right. After doing a 4 x 800m intervals on Thursday night in approx 3:10mins each Spoons told me that I should mix it up a little. He does like his reps.

Spoons. wrote (see)

I would try mixing up the distances. e.g. - 400m reps x 12. These could be run a little bit faster pace than the 800s. Good to get your legs going even quicker. Or, 1200m reps x 4 or 5. These would be a little bit slower pace but being longer will make you stronger.

I would gradually build up over the next few months to around 20x400 or 10x800 or 6x1200 or 5x1600 or even 2 or 3 x 2400 (those are tough).....

Not sure when I will get to the 3 x 2400 reps. They sound cruel.

Well done on the parkrun trip with your son. My 9 year old is itching to come out running with me and does not understand that when I am going for a 10 mile run it might just be a little too far for his little legs.

06/01/2013 at 08:34
Sarah - the main aim of the long run at the moment is to build it up and get you up to the distance (20m). I wouldn't recommend adding MP miles in until you're comfortably there. Also you don't want to jeopardise recovery. I never really struggle with long runs and feel great afterwards but can sometimes feel tired a few days later when it catches up. But, I can identify with your urge to go faster. Get some strides into the MLR and see if that helps! Remember we've only just started and still have 3 full months of hard training before the marathon.

Carl - I'd suggest in marathon training 2/3m reps would be done at marathon pace so not too bad.

I do some runs were MP is used as recovery. So say 1k reps at HMP with 1k recovery at MP. MP becomes your friend on these sessions.

Bad news about Spoons and Carter. It's so easy to pick up injuries.

Right must get up - I'm running in half an hour!
06/01/2013 at 10:10

Hey Sarah. I like the look of next weeks training schedule. I like the idea of fitting 2 longer runs close together. I did this for my ultra training last year and will do this again if I attempt another ultra later this year. It's nice to see you are already up to 16 miles on your long runs. 

Very impressive session on your rest day too! That puts my rest days to shame!

06/01/2013 at 14:39

Thanks Sarah, Tricialitt advise really appreciated. Can definately imagine the whole experience could be really overwelming. 13 - 14 weeks away at minute and excitement/anxiety levels thru the rouof already  god knows what it will be like nearer the time. Gotta remember to just stay calm and relaxed and ENJOY the experience. I've got no doubt i will tho. Loving the whole challenge so far collected a few of first sponsers this week so getting less worried about falling short of sponsership and hopefully can just start to concentrate on training! I'm training to a marathon goal time of 3:40. Thinking with this is that although main goal is sub 4hr if i train to 3:40 gives me bit in the bag if marathon day should produce a few surprises i wasnt expecting. Ontop of that telling friends/family im going for sub 4 will be a nice surprise if i come in 15 minutes or so faster . I done a 12 mile yesterday with 8 miles at 8:23 (marathon pace) was a bit of a test to be honest but achieved it but aware that this was only 8 miles rather than the 26.2  . Thanks again! 

06/01/2013 at 16:50

LTB- it seems a bit early to be doing so much at planned race pace- take it easy on the LSR's - you want to be going slow enough that you can ramp up the mileage without injuring yourself- and loads of time to go yet.- What plan are you using?

 

06/01/2013 at 17:15

Sarah - how did the run go today?

LTB  - totally agree with tricialitt above.  Its really early to be doing MP miles at the moment - especially so many.  January should be all about building up the miles and limiting the chance of injury by running slowly enabling a quicker recovery.    There's plenty of time to test the water closer to April. 

Hilly - nice double running yesterday.  What's been on the cards for you today?

Brolish - how was the xc?

It was a lovely day for running today - almost Spring like.  A great way to end the holidays.

06/01/2013 at 17:28

Tricialitt - im using a slightly tweaked version of Advanced Marathoning upto 55mpw schedule......I hear you that i may be over doing it abit but schedule does call for some marathon pace running on LSR's some weeks........i do hear you about dangers of overdoin it/injuries tho as i am not long back from football injury and that is why i am not on exact program in schedule yet. I'm hoping that i can increase the mileage and get back on this within couple of weeks but does mean i may be running an increased risk of injury. Maybe it would be a better idea to just increase mileage to that in the schedule even at a slower pace rather than worry about specific times for now that i am doing it in?

06/01/2013 at 17:31
Minni- nice family parkrunning

The Surrey Champs xc went quite well. It wasn't the hilliest of courses but the mud more than made up for it. It felt like there was no time to recover because as soon you hit a flat/ downhill stretch you were up to your ankles in mud- fun fun fun!I felt I ran strong and overtook quite a few ladies on the second lap including a couple of club mates who usually kick my a*s which is always a good sign.
18m done today @ 8:37.
06/01/2013 at 17:34
LTB- did it call for 8m @ MP? I used the 55-70 P&D last year but can't remember doing so much so early on...
06/01/2013 at 17:39

Yes - the P&D does put quite a bit of MP running into the LSR's early on- I tried to follow it last year, but it was clear to me that it would kill me, so I eased up a bit.

I'm sticking to slow running in my LSR's except perhaps a few strides, and a slightly faster last 5km or so.

06/01/2013 at 17:41

Get away Brolish - I did 18 today @ 8:37 too!  No kidding!

I think the P&D does call for these runs early on.  LTB - I think you said you'd not been running long?  The P&D is an excellent schedule - I've followed it myself in the past but I'd say to follow it to the letter you need a bit of experience behind you, so I think you're exactly right - use it as a guide and back off the pace if it's feeling too hard.  You'd really benefit from running a HM to see exactly where you are time wise.

 

06/01/2013 at 17:50
Hi Carl, it sounds like your running is going well at the moment. The reps sound good and although your saying the 3x2400 reps sound cruel, I bet when you get to do them you will love them (maybe not whilst your doing them, but afterwards you will). Poor Spoons and Carter, fingers crossed they wont be out for long.

Thanks Minni for your advice...I know your right...think i just sometimes get carried away with myself. Im one of those people who like to be doing something today and not tomorrow, but like you said were only at the end of week one, doing to much too soon could result in injury, which I really dont want, thankyou for keeping me on the straight and narrow.

I like the sound of your km reps Minni. How did your run go today?

Afternoon Ady, normally on my rest days, I usual do just that as I dont tend to have the time to get cross training or a recovery run in, however this weekend I was working so was in York, and then we were heading up to newcastle to celebrate my mother in laws 60th and my nieces 1st birthday, but chris was unwell so it all got cancelled at the last minute. Its actually been quite nice having a surprise weekend at home. Ive managed to get so much done and actually rest a little (watched friends with benefits), which is something unusual for me. Your training looks to be going fantastic and you managed to keep to your diet for the last few weeks too. Have you had any feedback on your dietary intake yet from Ruth?

Hi LTB. I like your way of thinking (telling friends sub 4, but aiming for a 3:40)! What charity are you raising money for and how much do you need to raise? Last year I did all my training runs at MP and just increased the milage every week at the same pace. I didnt get injured doing this but I didn't run comfortably during the last 10 miles of the marathon. I have found by slowing down for my last few LSR my legs have felt fine afterwards so ive been able to get a recovery run in and a MSR two days later comfortably with no fatigue building up.

Sounds like you had a fabulous race Brolish and a successful training run today. I love muddy runs.
Edited: 06/01/2013 at 17:52
06/01/2013 at 17:50
I must have a selective memory because I followed it religiously. It probably felt so hard I chose to forget. Nothing wrong with doing a few miles @ MP as long as its your current and not target MP. Like the others said its more imported to build a solid base at this stage.
06/01/2013 at 17:51
Minni- you're sure we're not sisters? Lol
06/01/2013 at 17:54
This is spooky, but my average pace today was 8:37 too (but I only did 8.42 miles)
06/01/2013 at 18:14
Training Diary for forum 6 sub 3:30 (VLM)

Week 1, Day 7 - aim MSR (8miles) at easy pace (roughly @ 8:50-9:30) with 3 x 100m strides (as suggested by Minni yesterday)

Actual; 8.42 miles at an average pace of 8:37 min/mls (this included 3 x 100m strides in the last three miles, climbing over a few styles and going through a few gates)

I had a very enjoyable run down by the side of the river in York (after my trip to Newcastle was cancelled at the last minute due to an ill husband). Luckily a lot of the flooding had resolved, but there were some paths still blocked by deep waters.

I didnt really look at my watch today, I just ran at a comfortable pace, one where I thought I could hold a conversation without getting breathless. My legs felt great all the way round and still do.

The run I did today was half on the pavements/roads/paths and half on the grass. The stagnant water that stood on friday seemed to be replaced by lots of sludge and mud, making my normal run alittle more challenging than usual. I also found a new path which took me on to the grass banking along side the river instead of the cycle path. This was pretty muddy today but I have a feeling that I will enjoy running on this bit in the summer months once its dried out.

During todays run ive learnt that running slower has some benefits;
1. you get to enjoy the countryside more and spot more wildlife.
2. you are more observant and spot new routes that your willing to explore
3. your legs feel fine after a long run.

the negatives;
1. you dont feel as satisfied when you get home...I really didnt think I deserved any post run treats as I wasnt exhausted and my legs didnt feel as though they had been worked!
06/01/2013 at 18:22
Total milage for week 1: 36.99 (slightly more than planned)

Whats everyones thoughts on when to start bedding in new trainers. My current trainers are 5 months old and I have a new pair in the cupboard ready to bed in. I thought about starting to use them at the beginning of feb...does this sound reasonable?
06/01/2013 at 18:35
Permission to round that up to 37 Sarah!

Another great run today and well done for sticking with the pace. Sounds like you got a nice bonus with the parties being cancelled!

Can't believe the three of us ran exactly the same pace today!

My run was lovely. Still and not too cold. 18 miles through country lanes on what I would class as an undulating route with a few big hills. All felt very comfortable and put in a sub 8 last mile for good measure!
06/01/2013 at 19:13
lol, thanks

I really do think i needed a weekend at home so its been a bit of a blessing, although I have missed seeing everyone up north.

Sounds like you had a fantastic run today, 18 miles on an undulating course (which i would probably describe as being hilly) with a speedy last mile : ) (because I cant do a smily face on my ipad...still!)
06/01/2013 at 20:05

Thanks all. I hear urz about being careful with pacing, building up mileage without injury and not overdoing it so i dont compromise rest of weeks training. Hopefully overtime i'll be better able to judge the affects of my training on body. At minute i know my legs are aching quite abit  so nice to have a rest day. Do find it hard though to slow down, like the satisfaction of hitting time targets and feeling like im actually running at the marathon goal pace!

Minni - have looked into some races to enter, Hastings and Watford Halfs look like best possiblities at minute! I thiink ur right that will give me good idea where im at and will also prepare me for VLM day.

Sarah - Well done on the training so far and being so disciplined with timings. I'll be running for Childhood First they provide residential care and rehabilitation for severely traumatised children. My family has had dealings with them before as my mum is a foster carer. I have to raise 1600 but was great to get picked for such a great charity. Added motivation

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