RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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17/02/2013 at 21:48

I did 20 miles today - I wasn't concentrating on the time at all, I just wanted to make sure I did the distance, so I was pleasantly surprised that I managed to keep up a respectable pace (8:29/mile) for the whole distance without consciously pushing myself, even when my legs were really feeling it in the last couple of miles.

18/02/2013 at 12:14

Sarah- many congrats on an excellent result! I ran 3:26 off a 1:34 half in November last year so I would very much agree with Minni that your mara target might be a tad conservative. Great pacing as well, impressive stuff!

18/02/2013 at 12:22

Sorry to hear about your race Puffy.  I had a similar experience a couple of years ago when on the way to a 10k I stopped for fuel and forgot I had my husbands diesel car... I have a petrol.... need I say more.   Hope you got a decent run in instead.

Nice 20 there Andy.  Which marathon are you doing?

Hilly - how's your training coming on?  I think the last time you checked in you said you weren't managing the mileage you were hoping for.  Is this better now?

Sarah - how are you feeling today?  Don't be tempted to rush straight into speedwork this week.  There can be a tendency for an increased injury risk after running a fast race so better to make sure you completely recover.   You've more than proved yourself and the aim now is to maintain it and make sure you get to the marathon start line ready to smash that pb - and that you will!!

On that note you must be thinking about marathon times now?!  I think you can safely look at a time faster than 3:30.  If you punch your HM time in calculators such as McMillan they bring out a time close to 3:15.  Personally I think this is a bit too fast.  Not because I don't think you can do it - I'm sure you've got that and faster in you - but I think the risks are too high.   You've already got another marathon booked for later in the year so I think it would be good to use this as a stepping stone while still setting a good pb - play it safe.   You can then build on this to really go for it in October.    If we get this week out the way you can start really practising some longer MP stretches in the long runs and see how it feels pace wise?  Its all very exciting!

18/02/2013 at 18:34

Hi Minni, I'm doing London.

18/02/2013 at 22:13
AndyA wrote (see)

Well done Sarah, excellent stuff. And managing a two mile run back after setting a PB  is really impressive. After setting my HM PB last year I would have struggled to run a bath let alone run two more miles.

Sorry to hear about your bad luck Mr P - that must be incredibly frustrating.


AndyA wrote (see)

I did 20 miles today - I wasn't concentrating on the time at all, I just wanted to make sure I did the distance, so I was pleasantly surprised that I managed to keep up a respectable pace (8:29/mile) for the whole distance without consciously pushing myself, even when my legs were really feeling it in the last couple of miles.

Hi Andy, thankyou ever so much. I wasnt sure what to do when I got to the end of the run as we didnt organise a meeting point with the other runners and the spectators where stood on a road near to our hotel. I couldnt decide between waiting for the other runners at the bag collection point (where there was also free sport massage...but with slight ques) or run back to the spectators. After standing for a minute I realised that standing about wasnt an option as my legs were quickly seizing up and hence the decision to run back.....I kept hearing Minni in my head telling me to do a cool down jog!

 

After showering and eating we decided to do some more sightseeing......we ended up walking about another 6 miles, walking up to park guell from the nearest metro stop, around the park and then down to the ramblers...it did loosen of my legs and made me appreciate tea much more, but this morning my hamstrings have been a little on the tight side!

Congratulations on your 20 miler in under 8 and a half min miles which is fantastic. Do you have any races coming up?

18/02/2013 at 22:16
Sarah - I'm trying to remember: did you enter the Northumberland half?
18/02/2013 at 22:19
Mr Puffy wrote (see)

Brilliant Sarah well done!

Not good news here I'm afraid, my clutch failed en route to the race so I had to call the AA and get a tow to the garage. I'll have to do my long run now, but it is beautiful weather for it.

My maths tell me you must have been accelerating all the way Sarah, you must be feeling pretty good, I hope you've got a huge meal and plenty of drinks planned

Hi Mr P, im so sorry to hear about your car and you not being able to make your race. I know how disappointed I was when the brass monkey was cancelled so I really feel for you, its so frustrating. How did your long run go? Do you have any back up races?

 

I celebrated after the race with a mango smoothy and chicken and noodles for lunch followed by a jug of sangrea, sea food paella and a glass or two of wine for my tea, (after our 3-4 hour walk)...I felt I deserved it

18/02/2013 at 22:25

Thankyou Ady, DS2, Hilly and Brolish.

I think I will be looking at reducing my target time for VLM but I am still quite worried about the distance and my endurance....I think this is just because of my experience last year so hopefully it should lift a little as I get a few more LSR in the bank.

It would be quite nice to get a sub 3:25 as this would mean that I have run a marathon quicker than my mum. It would be nice to do her proud and beat her time....I feel I have slim chances of beating her HM time (1:23) but feel like I am quite capable of beating her marathon time (3:26)

Congratulation Ady on your PB to, you must be over the moon?

18/02/2013 at 22:43
Minni wrote (see)

Sorry to hear about your race Puffy.  I had a similar experience a couple of years ago when on the way to a 10k I stopped for fuel and forgot I had my husbands diesel car... I have a petrol.... need I say more.   Hope you got a decent run in instead.

Nice 20 there Andy.  Which marathon are you doing?

Hilly - how's your training coming on?  I think the last time you checked in you said you weren't managing the mileage you were hoping for.  Is this better now?

Sarah - how are you feeling today?  Don't be tempted to rush straight into speedwork this week.  There can be a tendency for an increased injury risk after running a fast race so better to make sure you completely recover.   You've more than proved yourself and the aim now is to maintain it and make sure you get to the marathon start line ready to smash that pb - and that you will!!

On that note you must be thinking about marathon times now?!  I think you can safely look at a time faster than 3:30.  If you punch your HM time in calculators such as McMillan they bring out a time close to 3:15.  Personally I think this is a bit too fast.  Not because I don't think you can do it - I'm sure you've got that and faster in you - but I think the risks are too high.   You've already got another marathon booked for later in the year so I think it would be good to use this as a stepping stone while still setting a good pb - play it safe.   You can then build on this to really go for it in October.    If we get this week out the way you can start really practising some longer MP stretches in the long runs and see how it feels pace wise?  Its all very exciting!

Ouch....what was Mr Minnis reaction to the petrol incident?

Minni, my hamstrings (mainly my left leg....its always the left leg) has been a little tight today. Its ok after I have walked, but became tight again after sitting on the plane. I went to the gym and did a steady recovery run and it is feeling much better for it. I was thinking the same as you, no speed work this week as the HM was in a way speed work and I dont want to risk doing too much. The price I could pay is too much of a risk,

The thought of aiming for anything under 3:25 is quite scary. I think its because I dont have many long runs in the bank over my running career. I have done loads of 12-13 milers but only 6 runs of 18 and above since I started running a couple of years ago. Its reassuring that the race calculators predict a 3:15 marathon but I really do think I would struggle keeping the required pace for 26.2 miles. Like you have recommended I would rather play it slightly safe and see what I can achieve and then if possible I can then aim for a quicker time in october.

I remember feeling rubbish for at least the last 6 miles of VLM and I dont want to risk this again. I know it was down to a lack off  fuel taken on during the race and a lack of LSR in training, but its always going to be in the back of my mind.

I want to get a PB at VLM but I also want to enjoy every minute of it, if that makes sense.

So with that in mind I would like to aim for a sub 3:25 at the moment. I may end up feeling more confident once I get some more LSR in, but I can always amend my goals then.....what do you think?

Edited: 18/02/2013 at 22:45
18/02/2013 at 22:51

I forgot to say, I havent entered northumberland half yet as I wasnt sure whether it would be best to get a LRS in instead as its the week before east hull 20 (which I will be doing as a training run and not a race). There has also been a more local half advertised at retford which I was wondering about on the same day. What do you think would be best to do, another LSR or HM?

The week after east hull is when I go to france so I wouldnt get a LSR in that weekend.

18/02/2013 at 23:12

Sarah - sorry, bit late to the back patting party here, but well done in getting such a fast time in what sounds like a very busy race, that is quite something!

I can sympathise with your worries about maintaining pace for 26 miles. However, you are doing amazingly well with your long runs so far and you have plenty still to go so there's loads to be confident about. 

Speed clearly is bang on so no worries there. Keep going as you are and you will smash it at VLM. 

18/02/2013 at 23:21

I would just like to say a huge thankyou to everyone that has supported me and encouraged me so far on here...its certainly making a difference!

Sorry that I wasnt able to post much whilst I was away. We were out most of the day sight seeing and didnt really have 30 minutes to myself when I could post much up so I had to keep it short and sweet.

On Friday we landed in Barcelona, went to our hotel and then unpacked. Despite walking qite alot on the friday we didnt see many sights but did manage to find our way around the part of Barcelona that our hotel was situated in. We also walked up to the bus station and back to get our numbers, before settling down for food and drink. I decided to carbo load with frajitas.

Saturday we met at 10 and caught the tram up diagonal closer to Familia Grada. We walked up to Familiar grada and spent the next 1.5-2 hours in there. This was followed by a walk to the metro which took us down to the port. From here we walked to the cable car, which then took us to the olympic stadium. From here we walked down back towards main barcelona past the old bull fighting arena and then caught the metro and tram back to near our hotel. We had a meal at a local italian before retiring to bed.

Edited: 18/02/2013 at 23:22
18/02/2013 at 23:29

Sunday was the day of the race. We decided to get taxis to the start...no one took to my suggestion of having a w/u run to the start.

It took us a while to find where to drop our bags and by the time we had worked it out we didnt have much time left to drop them off and get to the start. It was roughly a 10 minute jog away from the start, so this became my w/u run. I managed just to get inside the pen as the race began.

I was in the back third of the 1st people to start. There were 14,000 people in the run and at times it felt like more. It was really busy and I kept getting people cutting me up and elbowing me. There was also the usual slower paced runners and 1-2 walkers in front (I really dont know why people lie about their target times).

The first part of the run was slighly up hill but after about 5.5-6k it was either down hill or flat.

There wasnt many twist and turns and the road surface was flat and easy to run on.

I had decided what paces I was going to run and how I was going to progress my run right from the start. I was slightly worried in the first few miles as my legs felt a little tired from being on them for 7 hours on the saturday, but luckily this had wore off my the 3rd mile.

Edited: 18/02/2013 at 23:31
18/02/2013 at 23:38

....My legs felt great after this as did my breathing. With this in mind I decided to increase the paces I had decided on per 5km blocks by 5 sec/ml.

I really enjoyed the run, felt extremly comfortable and managed a sprint finish. I pasted many people in the last 3km which was also very encouraging and enjoyable..

I had took some jelly babies with me just incase...I decided to have one at 10 miles but then didnt bother with any more.

At the finish I wasnt sure where we were all meeting as due to the dash to the start we hadnt planned anything. My parents and chris were spectating near the hotel at the bottom of diagonal so I decided to head back (especially as my legs felt like they were going to quickly seize up if I didnt get moving).

I managed a nice 2.2 mile c/d to the hotel.

The rest of the day was spent eating and site seeing (with about another 6 miles of walking). We went to parc guell, and then walked down to the ramblers (past the two gaudi houses/casa) for our evening meals before heading back to the hotel

18/02/2013 at 23:45

So my plans for this week (week 8)

Monday; resistence training + recovery run (as I didnt make it back in time to go to netball training).

Tuesday; Rest day (as im attending a meeting at the hospital after work until 21:00-21:30)

Wednesday & thursday ; run + resistence training....although im not sure of the distance and paces as yet....Minni what would you recommend?

Friday; rest

Saturday; Belvor challenge. This is an off road race of 15 miles. I have talked this over with MInni and we think it would be best to see how I feel on the day as to how to run it. I will probably aim for something inbetween a race pace and a training run pace, but I will see how much my legs have recovered from yesterday first and the weather conditions (and hence the amount of mud present)

Sunday; recovery run

 

Edited: 18/02/2013 at 23:46
18/02/2013 at 23:49

Training Diary for Forum 6 sub 3:30 (VLM)
Week 8 (day 50) Aim; Resistance training and a 3 mile recovery run

I did quite alot of stretching inbetween my sets today as my hamstrings have been feeling a little tight after yesterday and then sitting on a plane.

I did a 3.2 mile recovery run

1 m @ 10min/ml

2 m @ 9:31 min/ml

3 m @ 9:31 min/ml

0.2 m @ 10 min/ml

My legs felt so much more better afterwards and my hamstrings feel fine again....just hope their the same in the morning!

18/02/2013 at 23:51
Malcs wrote (see)

Sarah - sorry, bit late to the back patting party here, but well done in getting such a fast time in what sounds like a very busy race, that is quite something!

I can sympathise with your worries about maintaining pace for 26 miles. However, you are doing amazingly well with your long runs so far and you have plenty still to go so there's loads to be confident about. 

Speed clearly is bang on so no worries there. Keep going as you are and you will smash it at VLM. 

Thankyou Malcs for your kind words, I really appreciate all the support and encouragement. Hope your running has been going ok? When do you want the money for TR24?

19/02/2013 at 10:07

You're more than welcome Sarah. I'm just starting week 6 of training and so far it's going very well thanks.

I really must get organised with the TR24 stuff - thanks for the reminder 

19/02/2013 at 11:28

Sarah- sounds like you had a great time in Barcelona, it's definitely one of my favourite cities.Congrats on the race again!

I think you're right to be realistic about your target and aiming to have a strong and enjoyable marathon. I personally think that McMillan's predictions are great up until a half marathon distance. His marathon predictions seem a bit optimistic and most runners struggle to get the suggested conversion from a half mara to a mara distance. Which of course doesn't mean that it's impossible...

As for the last 6 miles in a marathon... lol. I'm not sure if you're supposed to enjoy it!!! I think if you do your absolute best on the day it is going to hurt, that's the nature of the race. Some are better at being conservative and running well within themselves than others. I wouldn't personally be satisfied with the race if I didn't feel that I gave it my absolute all. 

I think sub 3:25 is a great target.

19/02/2013 at 11:38

Hi Sarah,

I'm doing the Bath Half on Sunday week. My PB is 1:38:28 which I did about a year ago and I would hope to get close to that (I think it's a flat course so should be quite quick) but I'm wary of over exerting myself. Mind you I suspect that this cautious approach might go out of the window on the day.

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