RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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20/01/2013 at 19:17

My schedule for week four;

Monday; 3 mile recovery run (easy) as I thing netball training will be cancelled

Tuesday; 8 miles steady which includes 4 x 1km reps @ 10 k pace (6.55-7.00 min/ml) with 2 min recoveries

wednesday; Netball match

Thursday; Rest

Friday; 18 miles outdoors 4 mile steady, 4 mile at 8 min/ml, 4 mile steady, 4 mile 8 min/ml 2 mile steady

Saturday; Rest

Sunday; 10 miles - 4 mile w/u, 0.5 mile HMP (7:16min/ml) 0.5 mile MP (8 min/ml) for 5 miles. 1 mile c/d

Total Mileage; 39 miles

Edited: 20/01/2013 at 19:18
20/01/2013 at 20:51

I use SiS, but I think I'll try some others.  I'm not sure if the nausea is down to them or just happening anyway.

It's interesting to see your plan laid out for a week, this is the RW plan.

Week Four (31M)                
Mon Rest                 
Tue 6M of 1M jog, then 6 x 800m (or 3:30) fast, with 2-min (200m) jog recoveries, then 1M jog  
Wed 8M (72 mins) slow              
Thu 1M jog, then 3M (23 mins) brisk, then 1M jog          
Fri Rest                 
Sat 4M (36 mins) easy 
Sun 8M of 1M jog, then race 10K or 5M, then 1M jog. Aim for a sub-43:00 10K or sub-35:00 5-mile race

Edited: 20/01/2013 at 20:52
20/01/2013 at 21:00

Sarah - well done today!  That's a great effort and got you nicely up to 18 miles.  I simply don't know how you do it on a TM.  I wonder if its easier at the gym where there are no distractions?  At home I struggle to do more than 6 or 7 miles and will only do that if there is absolutely no other alternative.

Tomorrow make sure you 3 miles is nice and slow.

I think you'd be better sticking to 18m all at an easy pace on Friday since you have quality on Tuesday and Friday.  And perhaps outside?!!

I did 17 on the hills in the snow yesterday, slow - over 10 m/m!  My legs felt tired today so it was 4 miles avg pace 9:28.  Not quite the same as racing a HM but I'm sure it'll payoff somewhere down the line.

Snow on again here so might have to do my reps on the dreaded TM tomorrow but will avoid it at all costs!

Does Hilly live close by?  She would be a great running companion for your outdoor long runs at the weekend. 

Gels - I don't normally start using them until the last few weeks.  I use SIS and SIS only.  I once overdosed on jelly babies, pre evening race after having nothing to eat all day, and found out before the end they didn't agree with me - had to dash into the forrest!   It was only a blooming 10k too!!  After losing all my SiS gels within the first few miles of VLM last year I took a lucozade gel at mile 14 and cramps started by mile 18 and had to make a loo stop at mile 20.  You live and learn.

20/01/2013 at 21:03

Puffy - are you doing a 10k at the weekend?  My 10k pb when I ran sub 3:30 was something like 48 mins and I only just got sub 43 (42:57) this year just before London (3:20).

20/01/2013 at 21:09

For me it will be

Mon:    Club speed night inc 1x800m; 1x1km; 2m fartlek; lampost session ie slow fast for 1/2 mile, 2m jog back to start

Tue: Gym: 20 mins rowing, light weights, adductors, abductors, 20 minute hill cycle on treadmill.

Wed: 8-9 miles steady

Thu: Club intervals

Fri: rest

Sat: 15-17 mile lsr

Sun: recovery

32 ish miles

20/01/2013 at 21:13

Sorry Minni x-post...

No I'm not, I hve never got anywhere near 43, my PB is 44:21.

I did just 45m when I did 3:33 at London

20/01/2013 at 21:20

I can see the science behind being faster at shorter distances but really its all about endurance.  For a number of years my 5k, 10k, HM and Marathon pace was exactly the same! But of course I never got any faster.

20/01/2013 at 21:22

and that sounds like a better week to the RW schedule anyway Puffy.  Its good to keep mixing the reps up since there's no one session that will make you faster.  Its all about variety and different distances and keeping it mixed up whilst continuing to build. 

20/01/2013 at 21:51
Mr P, I keep on meaning to try the SIS ones and high 5, although at the moment I think the freebie in my cupboard is some other brand that I havent heard of before. Sometimes if your pushing yourself too much or your blood sugar has dropped to much that can make you feel nauseous. Maybe try them slightly earlier in your run and see if it makes any difference.

I was looking at the RW schedule in the week. Ive noticed that their paces are similar to mine but that I am slightly ahead of them on mileage which for me is a good thing as I need to build up my endurance as that is my weekness. Ive had a 43:20 for a 10k and a 1:35 for a half so I know I have some speed when I want it, just not the mileage in my legs as yet. I was looking at my milage from last year when I trained for VLM and I didnt get up to 17 miles until the 14 th of March so so far im doing really long as nothing puts a spanner in the works.

You look like you have a good week planned...plenty of variety, speeds and distances

Minni, I love listening to music so once I switch my ipod on whilst on the treadmil my mind just wanders....however it tends to wander better outdoors when its taking in the scenery without the need for any music. It was quite busy in the gym today as well so I had plenty of people who I could cute guys though to distract me.

Im definatley planning on doing the 18 outside next week...whether its snowing, icy or sunny. I dont think I could do another 18 miles on the treadmil in one week. An easy pace throughout sounds fine...I guess its good to drop back slightly on some occasions a little to avoid injury and exhaustion.

I think you did right with doing an easy 4 miles, anything else might have potentially caused more risk than benefit. It was probably a good thing that the BM was cancelled today...17 mile yday in snow and then a HM today sounds like hell!

We havent had anymore snow yet but I think more is forecasted. Reps on the treadmil I find quite enjoyable as the intervals take your mind of the belt!

I think she lives more closer to sheffield than York as she mentioned running with barnsley and on the trans penine way. Ive found someone to run with in York when im training for the october York marathon but still no one at the moment unfortuantley.

....and you still got a fabulous time at VLM despite the toilet stop : )
21/01/2013 at 08:23

Good to see the training still going in the right direction. All looking positive!

Minni - I have a treadmill at home, but prefer to be outside.  There are some occasions though when I will use it.  Although at present even though the snow is very deep where I am I would prefer to run in in.  Did 20 yesterday and some of that was hitting 9:40 mmm, hard work but very scenic

I have a bonus day off work today due to snow so going to get the trail shoes out and put in some more snow miles

Shame about BM Sarah/Minni.  Did you get your t-shirt Sarah?  I really would have thought they would have rearranged the race as not everyone could make the journey for a t-shirt.  Maybe they will send them out to people who live a distance away...

21/01/2013 at 21:52
hi Hilly, im so jealous of your day off. Its been snowing here all day and all my patients still turned up I was hoping that they would all cancel or not show!

Did you get many miles in today? How did your legs feel after the tough run yesterday?

I hope they do send the tops out as I think its only fair, especially as they had many more entrants than normal and have hence made alot more money than normal out of the event.
21/01/2013 at 21:55
Training Diary for forum 6 sub 3:30 (VLM)

Week 4, (Day 21). Aim; recovery run.

Its been snowing all day today in York but despite that the roads/pavements are either icy or full of slush, there was no real fresh fluffy snow to run on once I had left work. Therefore I headed to the gym to do my resistance training and a 3.1 mile recovery run @ 9:31 min/mls. I kept getting the urge to run quicker which is reassuring after my long run yesterday.
21/01/2013 at 22:25

Hi Sarah, my legs felt fine to tell the truth.  I did 2 runs one of 6 miles and a recovery 4 miles.  Both hard work though as the snow was very deep this morning and this afternoon it was rather rutted from where people had walked on it.  Lovely scenic views though!  Calves and ankles feel it a bit, but not too bad.

I bet it's difficult being a doctor at times!!  I don't envy you your job, but have to say I'm glad there are people like you as we all need a doctor at some point! 

Like you I think the tready will come in use in the next few days as the snow becomes ice.

21/01/2013 at 22:45
Hey Sarah & Minni - you seem to be making a mighty duo! Can't understand how either of you can do any more than half an hour on those fangled machines. 18 miles is insane though - well done!

Sorry to hear you didn't get the chance to run in fresh white stuff. We've been lucky here in that it hasn't frozen so it's still nice to run on.

Good luck with tomorrow's speed session!
22/01/2013 at 07:25
Morning hilly and Malcs.

Glad to hear that your legs felt ok yesterday Hilly and you managed another 10 miles in the puts my 3 miles on the treadmill to shame. Do you feel almost back to full fitness and do you have another snow day? I do love my job and feel privileged to be a doctor, however some days can be quite busy and tough. I'm lucky as a lot of my patients do realise that I am busy and not sat twiddling my thumbs so when I'm running late they are forgiving, however in some places people aren't sometimes as understanding.

Thankyou Malcs. After Sunday I really didnt want to see the TM again for at least a week, but I must have the memory of a gold fish as I pleasantly ran my easy three miles on it yesterday. Thankyou for the good luck for tonight...can't wait to get started! Hope you have another good run out in the snow.
22/01/2013 at 07:51

Morning, just popping in before work, we did our speedwork last night but there wasa lot of black ice about so we were all a bit apprehensive but no-one fell. We had to run the gauntlet of a few snowballs though.

Definitely feeling stronger, I attacked every element of the session and managed to lead out lads who were wondering who the fat bloke at the back was when I went back after the lay-off

I've a feeling it will be a long day at work so I'll skip the gym and do core work at home if neccessary.

good luck tonight Sarah, I bet you feel like a caged animal at the moment!


22/01/2013 at 22:04
Hi Mr P, haha, a snowball fight sounds fun...takes me back to my youth. I can remember being chased on my paper round by a group of lads with snowballs..that was a nightmare

Sounds like your back on form!

How was your day...was it as bad as you thought? My morning was lovely but everything went wrong by the start of my afternoon clinic as one of my colleagues was off ill. We all had to see extras and then some late visits and emergency bloods were phoned through which were distributed between us. By the time I had finished it was getting late. Although on a good note I got to do some acupuncture on a new patients...I think ive almost got enough cases now to do my assessment.

I do feel a bit like that, but running does help. I walked to my nursing home at lunch time to assess the pavements, but even at walking pace I was slipping and loosing my footing so I went to the gym to do my speed training. I really dont know how you managed to do your speed training last night in it.
22/01/2013 at 22:14
Training Diary for forum 6 sub 3:30 (VLM)

Week 4, (Day 22). Aim; speed training 8 miles including a 2-3 mile w/u, 4 x 1km reps at 10k pace with 2 min recoveries and 1.5 mile cool down.

Due to icy pavements and it being extremely late by the time I left work I headed to the gym to do my km reps. I didnt have time to do any resistance training which I would have normally have done prior to any speed training in the past (however this was probably a good thing after the advice from steve the marathon coach)

My paces

0-1km 9:30-8:34 min/mls
1-2km 8:34 min/ml
2-3km 8:27 min/ml
3-4km 8:20 min/l
4-10.5km 5 x 1 km reps at 6:53 min/mls with 2 min recovery (0.4km) at 8:34min/ml
10.5km-11km 8:20 min/ml
11-11.5km 8:27 min/ml
11.5-12km 8:34 min/ml
12-12.9km 8:34-10min/ml

total 12.9 km/8 miles

I got a little carried away and did 5 reps instead of 4. I felt comfortable throughout and thoroughly enjoyed the workout...totally destressed!
22/01/2013 at 22:18

Hi Sarah it was OK in the end, I got in and my son had invited his mate round to watch football so I wasn't about to make a fool of myself planking in front of them.

The snow is rapidly melting away here, should be back to normal tomorrow.

22/01/2013 at 22:28
I just got to see the end of the match as I got in...good result, I like it when the underdog wins (unless its against my team off course..although normally we are the underdog)

I do hope your right...think I need to get out for my 18 miler this week, mentally I dont think I can cope with it again on the treadmill....I do get some strange looks in the gym!
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