Sarah Osbourne with Minni
Training Diary for forum 6 sub 3:30 (VLM)
Week 4, (Day 25). Aim; Long run, 18 miles (easy pace around 8:20 min/mls)
Actual 18 miles...probably a little faster than it should have been.
1st: 8:20 min/ml
2nd: 2:20 min/ml
3rd: 8:00 min/ml
4th: 8:21 min/ml
5th: 8:24 min/ml
6th: 8:18 min/ml
7th: 8:07 min/ml
8th: 8:18 min/ml
9th: 8:02 min/ml
10th: 8:14 min/ml
11th: 8:08 min/ml
12th: 8:42 min/ml
13th: 8:06 min/ml
14th: 8:21 min/ml
15th: 8:14 min/ml
16th: 8:32 min/ml
17th: 8:06 min/ml
18th: 7:57 min/ml
Average pace; 8:16 min/ml
opps mile 2 should say 8:20 and not 2:20!!!
I did my run outdoors (Minni will be glad to hear) and really did enjoy getting out there and getting some fresh air. I have to admit for the first 4-5 miles I was regretting coming out and was wishing I had gone to the gym to run instead. This was because my hands were struggling to warm up despite wearing a pair of gloves. For the first couple of miles they were painfully cold so I decided to speed up to try to get them warmer (reason why my 3rd mile was alittle quicker). Once they started to warm up they became more painful as the blood started to reach my fingers again. Felt like crying between miles 4-5 but then by mile 5 they were warmed up fully and the pain stopped. Think I might need to double glove next time! I have to say my mind was that focused on my hands I dont even recall what I saw and the paths that I took for the first 5 miles.
The next section I ran alittle bit to quickly (mile 9) was mainly down hill down (tadcaster road) so im guessing that is acceptable.
I look to have slowed down considerably for mile 12 but I actually think I was running at the same pace. I crossed 2 bridges that had steep steps up and down either side, I think this may have made it appear like I slowed down when I dont think I did.
Up to mile 14 the paths were all great. There was no snow or ice, but then at mile 14 my usual route up by the side of the river just looked like an ice skating ring so I had to quickly change my plans, so even though mile 14 was almost spot on my target pace, some of that was due to me running round in circles deciding whether to turn left or right instead of going straight on.
After mile 14 the paths became more icy and dangerous in places. When I could I ran on the roads, but for mile 16 I was unable to so took it more steadier on the icy path...which luckily didnt extend for too long, but at this point I also got a slight niggle over the greater trochanter of my left hip ?? ITB which worried me alittle.
By mile 17 and 18 I was able to run more on the roads again and so picked up my pace and the niggle in my hip disappeared. . My last mile was quite quick but I felt comfortable at that pace.
I then did a steady run/walk for another mile to cool down, followed by lots of stretching due to the hip discomfort that I had experienced being in the front of my mind.
I found miles 0-15.5 easy leg wise and miles 5-15.5 very enjoyable. Mile 15.5-16 was tough due to the ice and the hip. By miles 17 and 18 I could now feel my legs starting to tire but they still felt strong to push on forwards and felt more comfortable when I picked up the pace alittle. With the excepton of that niggle I found this weeks long run easier than last weeks which is very reassuring....2 18 milers now in the bank
Just found a good pace calulator on RW whilst flicking through;
Although now im a little worried as it suggests my paces as;
Easy 8:36 min/mls
Tempo 7:09 min/ml
VO2 max 6:27 min/ml
Speed form 5:58 min/ml
Long run 8:36-9:43 min/ml (much slower than today , as are my paces suggested by Minni)
and it gave me a target marathon time 3 hours 18 mins which I find quite scary. This is worked out from my last half PB in Oct. If I went on my 5k time it was slightly quicker than this, but I already know that I have a lot of work to do on my endurance.
Brilliant Sarah! There's nothing you can't do!! That all sounds really good. I often get a niggle in my hip but running a bit faster seems to get rid of it - not sure if its something trapped and it frees itself (that's what I think anyway!)
Finishing so fast is a really good indication that you had more in the tank and these runs will really help for your HM too. Personally I like to run a HM during marathon training because they always seem so short after doing the 18 and 20 milers.
haha, thankyou Minni for the vote of confidence. Its because I have an amazing mentor whose encouraging me to get out there
Thats reassuring about your hip as well. Feels ok now so im not too worried but I will keep stretching the muscles there several times a day over the next few days just to make sure.
I was actually thinking the same when I got to mile 13-14 today...a half should seem a little bit more easier now....depending on the pace of course!
I forgot to say, I didnt have anything to eat this time...no jelly babies or jelly beans for the full 18 miles!
I had a look at the RW race calculator - it has me with a marathon time of 3:13 off a 1:32 HM but that was never going to happen, and I've got good endurance. I ran 3:20 and probably would have got 3:17-18 if I hadn't stopped for the loo but there's no way I would have been anywhere near 3:13!
I really don't know how fast you could run Sarah. You're not showing any signs of struggling with any part of the training, speed or endurance, which is a great sign. I think you've got the potential to go really fast but we need to take one step at a time. The important thing at the moment is to get all the training done, while feeling good, and get to the start line ready to run a marathon.
Roll on your HM!
Fab run! Even more so with all of the ice and snow around! Brrrrr .... felt so sorry when I read about your cold hands - that's so miserable in the winter. Can't wait until it all wrams up a bit! Think I got spoiled training for an Autumn marathon ... had the summer to get all my long runs in!
I'm not a very deep person really, but for some reason at the end of a race - particularly 10K - I really do find I'm somewhere else, I hate coming back to earth.
I'm enjoying these Saturday morning runs, if I get nothing else from following this thread I'll have discovered the pleasure of recovery runs.
16 miles tomorrow, Mrs P is doing 8 so I'll set off with her for 4, then carry on.
sarah osborne wrote (see)
I probably could have gone for a recovery run yesterday but I didnt think it was safe to do it outdoors in york
I really need to toughen you up a bit! Come up here for a running weekend in the hills and you'll be glad of the streets of York, whatever the conditions!
Nice to meet a friend for a run today although sometimes difficult to get a specific session done when running with another. Nice to have the company though so just see what pans out.
Have you decided on next week's training because I think you were maybe going to have to change some things around?
After my epic 21m yesterday, which felt more like a 100m ultra in the conditions, I've just got a nice 4 miles to fit in today.
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