RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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10/01/2013 at 20:40

Training Diary for Forum 6 sub 3:30 (VLM)

Week 2, (day 11)  Rest day

And I have done completley that....have some reading and house work to catch up on!

Tomorrow - LSR - hopefully 16 miles!

10/01/2013 at 21:36
You'll be fine on your 16 mikes Sarah. Just take it nice and steady like last week. I can't believe the BM is almost upon us. Did you get your number today?
10/01/2013 at 21:46

I thought that comment about your age would amuse you! I knew how old you were because we spoke about it at bootcamp! your training looks like it's going really well. It must be helpful having someone like Minni looking out for you. I think she is right - I bet by October you will be looking at much faster than 3:30! That's ok because first one to finish can get the beers in!!!

10/01/2013 at 22:19
Thankyou Minni. I did get my number through today....was a nice surprise when I got home as I had completely forgot about it.

So you was just teasing me DS2??? If I could do faces on my ipad, I would be doing several angry faces right now!

If your the first back do you get to drink them all too?

I feel so lucky to have Minni, shes a lovely person (who bought me a coffee when we met up) and she's given me lots of useful advice, tips and encouragement.
10/01/2013 at 22:45
Lol Sarah - most of the people I run with would disagree with you on the 'lovely' bit. They think I'm hard and cruel to them, making them run all these miles! I think (hope) it's more of a love/hate thing though! They were calling me tonight when I arrived late then told them they had to do 7x 1k reps, only for me to miss Number 6 as I had to nip and spend a penny in a field!
11/01/2013 at 11:10

Morning all,

It's been a hectic week but I've managed to fit my runs in, albeit in a different order to that specified in my schedule. I did an interval session last night, 3 x 1.5 miles with 400m recovery - I did them in 10:46, 10:46 and 10:43 which was a bit slower than I wanted (and than it felt at the time), I was aiming for 10:30, but at least I was consistent which I think is always a good thing when doing intervals.

Also, there is a running school which has just opened very close to where I work so I have signed up for a few coaching sessions. I had the first one a couple of days ago and it's surprising how much I need to work on. I guess that's a good thing as it should mean I will see an improvement in my times as my technique gets better. And it doesn't mean I won't still learn a lot from the people on this forum!

carterusm - thanks for the offer of the links to some routes, I will send you a message once our plans are firmed up. I don't mind hilly routes, although I am guessing that the ones in my part of East London/Essex are pretty tame compared to what you have up there   

11/01/2013 at 11:28

AndyA - what part of East london/Essex is that? My wife comes from the East End (Hackney)and lived in Chingford when I met her.

sarah - yes, of course I was teasing. Good luck with the 16 miler today!

Minni - ah! the old trick of needing a pee when you can't keep up eh? I hope you got a bit of stick for that!

11/01/2013 at 12:36

DS2 - I'm in Harold Wood, near Romford, so I'm a little way from Chingford.

11/01/2013 at 13:19

I know it well AndyA. My Brother-in-law lives at Rise Park in Romford. I used to run from Chingford to Romford on occasions a few years back.

11/01/2013 at 13:55

DS2, I would have been doing a handicap race in Rise Park (or starting there anyway) on Boxing Day if I hadn't have been ill in bed all day  

11/01/2013 at 14:03

16m in the bag yet Sarah?

 

11/01/2013 at 14:16
Minni wrote (see)
Lol Sarah - most of the people I run with would disagree with you on the 'lovely' bit. They think I'm hard and cruel to them, making them run all these miles! I think (hope) it's more of a love/hate thing though! They were calling me tonight when I arrived late then told them they had to do 7x 1k reps, only for me to miss Number 6 as I had to nip and spend a penny in a field!

Haha...when you've got to go, you've got to go...they will be thanking you in months to come when they can run further and faster!

Afternoon Andy.....whats a quarter of a minute when your doing intervals and least you got them in after a hectic week . Why cant a running school open near me? What did they tell you that you needed to improve on?

Chingford to Romford...im clueless...going to have to goole them!

 
DS2 wrote (see)

sarah - yes, of course I was teasing. Good luck with the 16 miler today!

I wouldnt have expected anything less

Good 16 miler in the bag

Edited: 11/01/2013 at 14:17
11/01/2013 at 14:32

Details Sarah!  We need details!!

11/01/2013 at 14:33

Well done sarah! Should keep Minni happy for a day or two!

I might open a running school. 'You put left leg in front of right, followed by rightleg in front of left and repeat many times but quicker than walking pace. If you are feeling really brave you can have both feet off the ground at the same time'

I learned this just after I learned to walk - but not before.

How much will I earn with these golden nuggets of advice?

11/01/2013 at 14:44

Training Diary for Forum 6 sub 3:30 (VLM)

Week 2  (day 12) LSR

Aim 16 ml easy (@8:50 - 9:30)

Actual;16.2 miles at an average pace of (oops) 8:19 min/mls.

I did keep trying to slow down, but each time I looked at my watch it had crept back to this average pace. After several miles I decided that my body must have been happy plodding on at this pace as it kept going back to it and I felt great. I started to feel my legs tire during the last mile, but I think this had a lot to do with the mild aches I still had remaining before I set of from my netball match on Tuesday (I really cant believe how much I ached after the match...must have had something to do with the 1.5 months break from netball). I have to admit my arms ached more today...again all down to netball from Tuesday night.

In the past for my LSR I would start practicing taking in the nutrition I will be using during the marathon from between 8-10 miles however after reading Ruths advice on the ascics target 26.2 threads I decided to go longer to try to depleat my carbohydrate stores alittle. I managed up to 13 miles at about 1 hour 50 and then gave in and had a few emergency jelly beans I had put in my pocket (a christmas gift I hadnt yet opened). Even though I only had a couple they perked me up alittle. This is the first time ive tried running on jelly beans, I have to say I prefer Jelly babies...on marathon day I think it will be a combination of jelly babies and shot blocks...although im still to try those high 5 (if ive remembered their name correctly) gels.

Site seeing

Im hoping that any trouble im in for running a little too quick will be undone with the fact that I ran outdoors today. I decided to make a mental note of all the sites I saw....just to remind myself why running outdoors is much nicer than on the treadmil, even though it meant me missing out on my resistance training (which really I shouldnt probably do just before a long run anyway)

  1. Nestle Factory (well whats left of it)
  2. York minster in the back ground
  3. St Johns college
  4. Castle Walls which I ran underneath
  5. Rowntree Park which I ran through
  6. Terrys factory (Which I dont think is in use, but its a gorgeous building)
  7. York Race course, Knavesmires which I ran around
  8. Millenium Bridge over which I ran to cross River Ouse
  9. Cliffords Tower
  10. Kings Arms pub (which was no longer under water)
  11. Museum Gardens
  12. River Ouse 

 

 

11/01/2013 at 14:46
DS2 wrote (see)

Well done sarah! Should keep Minni happy for a day or two!

I might open a running school. 'You put left leg in front of right, followed by rightleg in front of left and repeat many times but quicker than walking pace. If you are feeling really brave you can have both feet off the ground at the same time'

I learned this just after I learned to walk - but not before.

How much will I earn with these golden nuggets of advice?

 

Im not sure if Minni will be happy or angry with me as I did go alittle too quick!

Hmmmm regarding payment I think it would depend on who your target audience is!!

11/01/2013 at 15:13

tut tut Sarah!   

Do you have your splits for the run?  If you've got your garmin set to autolap you can get it from the history.

I'm as guilty as you for going a bit too fast so there's not much I can say.  However, just keep an eye on your energy levels during your run and your recovery rate.   If you find you start to lagg during the run then by going slower earlier on will use less energy thus allowing you to go further.  You said you took on some jelly beans at 13m although you were trying to do the run without any fuel.  Did you rely on them for the perk-up or was it just because they were there and you could?

As for recovery, you want to be able to get your next session done without tired legs so see how you feel on when you do your next run on Sunday. 

Its great that you're getting up to 16 without any difficulties after being slightly concerned at increasing the longer run.   

Have you thought about tactics for the BM next week?

 

 

11/01/2013 at 15:15

Hi Sarah,

The main issues I had were -

My front foot landing in front of me instead of level with my hip, so I'm essentially braking with my heel when my foot lands.

My arms not moving enough and going more from side to side than backwards and forwards.

My back heel not coming up far enough.

It's going to be interesting trying to correct these things over the next few weeks at the same time as doing my marathon training - it may have been better to do it at a different time but they had a special introductory offer.

11/01/2013 at 15:34

… and good run by the way, it sounds very scenic as well - if not as glamorous as Romford to Chingford

I think it's a bit of a dilemma with the LSRs (for me anyway) - I'm wary of going too fast but at the same time wary of being too far off my marathon pace and my body struggling with the faster pace on the day.

I'm glad you mentioned nutrition - I have been meaning to ask for people's views on this as I have never used gels (or even jelly babies) before. In my last marathon I just relied on the lucozade they gave out and made it round OK but then my goal was much more modest, I wasn't aiming for a competitive time. I'm figuring that to do sub 3:30 I will need to think about it more seriously.   

11/01/2013 at 15:49

Glad I havent been too told off! I didnt have my watch set to autolaps, but ive just done it now ready for next time. Im terrible for reading instructions so I dont know about half of the things that my watch is capable of doing

I think I could have kept on going without the jelly beans, but a part of me wanted to see if I could run on them and if they were better than jelly babies as some people have suggested....and they were tourmenting me!

I have down to do a recovery run tomorrow, but I will see how I feel, im sure my legs will be ok but if not, I will do a recovery walk instead. My aim is 10 miles on sunday with hopefully some resistence training. Im convinced my legs will be fine for it, if not then its a sign that 8:19 min/mls was a little too quick so i will try harder next time to slow down if that is the case.

I initially suggested doing a speed session on tue but I have decided just to do a steady run instead as BM will be like my speed session for the week and I need slightly rested legs....what do you think? My aim for BM is to set of at 7:30 min/mls but slowly increase my pace over the run so my ave pace is more nearer 7:05 - 7:10 min/mls by the end of the run but we will see. How about you?

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