RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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24/02/2013 at 18:20
Hi Angela, my xc pace is between 30-60 secs slower than my MP at the moment but again they have all been extremely muddy courses. Lets hope that its dry leading up to Orion to make it a little better and easier. Its amazing what you can do when you put your mind to it so think positive.

Haha, silly me, I didnt realise it was one you probably guessed. I did think three marathons in one year was quite ambitious!

Congratulations on your 14 miler today. Its been so cold so tempted to hibernate and not go out. What were your paces today?

Despite you not running NYC marathon it sounds like you still had an amazing time with all your friends and family so least you made the most out of your time there. On a positive note, least you could celebrate your engagement properly without having the marathon hanging over your head. I cant believe that you have to pay again though to run this year.

I did a 25k race in berlin and thought that was amazing too, really enjoyed it. Fantastic city, so clean with wide flat roads...perfect for running!
24/02/2013 at 18:27
So my plans for week 9

Monday; resistence training + speed training
This involved a 2-3 mile w/u
45 minutes alternating between 5 mins @ MP and 5 mins @ HMP
1 mile c/d

Tuesday; Rest day (as im going to the cinema with friends and they have already changed the date for me once already)

Wednesday; Netball match

Thursday; Rest day

Friday; 20 mile LSR I plan to run this at between 8:25-9:00 min/mls with no MP miles in this week due to my 9 mile race on sunday which I am hoping to race

Saturday; Rest day or 3 mile recovery run

Sunday; 9 mile race (Norton 9) which I plan to race, provided my legs feel okey after friday!

Weekly miles; 39-41
Edited: 24/02/2013 at 18:28
24/02/2013 at 18:48
Hey Sarah,
Today's run was hard! Despite 3 layers, a buff, a hat, and gloves, I was cold the whole time. Not so sure if today's paces are relevant... I was trying to find a reservoir (check out my post on the Halstead marathon thread) and kept on getting my iPhone maps out to try and find it, so the first 5 miles took me over an hour I stopped the garmin most times I stopped. But after that was running pretty steady. My avg pace according to garmin was 10:35. I'm aiming for something between 9:30 and 9:45 for Halstead marathon.
What run are u planning to do today? I would have thought rest after ur race?
25/02/2013 at 15:40

Afternoon all,

That was a great run at Belvoir Sarah - I don't do xc races very often and I always find them really tough, and that's normally doing about 5 miles, let alone 15.

I did have a pretty good run yesterday though - I did 20 miles and felt pretty good throughout. I did exactly the same route as last week but was four minutes faster, and even managed to speed up in the last few miles (although to be fair miles 16 and 17 were mostly downhill). Still, the last mile was the fastest and that was pretty flat so I was really happy with that. My splits were:

1 - 8:39            11 - 8:45
2 - 8:37            12 - 8:58
3 - 8.12            13 - 8:25
4 - 8:24            14 - 8:13
5 - 8:23            15 - 8:21
6 - 8:18            16 - 7:57
7 - 8:09            17 - 7:50
8 - 8:06            18 - 8:10
9 - 8:05            19 - 7:59
10 - 8:08          20 - 7:50


Total: 2:45:29 @  8:16/mile

I also tried using energy gels for the first time (I've never taken anything at all during my long runs before). I used High5 ones, one every half hour - it's hard to say exactly how much they helped but they obviously didn't do me any harm, and they were quite easy to take, from both a practical and a not upsetting my system point of view.   

25/02/2013 at 15:42

... and I meant to add good run by Mr P as well yesterday. I hope you're feeling better today.

25/02/2013 at 18:54

Hi Angela I just did an easy 5.2 miles recovery run yesterday with the running club - was nice to run with friends and catch up. We then met up in the evening to start planning our 3 peaks challenge which was quite exciting.

Sounds like your paces yesterday were fine as most people recommend running 30-90 secs/ml slower than your race pace in training.

Did you manage to find the reservoir? I will try and check out your thread later after ive been to the gym if its not too late

25/02/2013 at 18:58

Hi Andy, there fantastic splits, especially the last ones on tired legs, although looking at your splits, it doesnt even look like you had tired legs .

I still havent tried the high 5 be ok with your first choice gels is amazing as some can really upset the system quite easily...I know I suffer with lucozade!

25/02/2013 at 23:14
Training Diary for Forum 6 sub 3:30 (VLM)

Week 8 (day 56) Aim; 2-3m w/c 45 mins alternating between 5 mins @ MP and then 5 mins @ HMP + c/d

Actual; I did my usual circuit on the weights with stretching inbetween sets. I then hit the treadmill to do todays session

I started off @ 12:00 min/mls and slowly increased the pace to 8:34 min/mls over the first half a mile. I then continued at this pace for another 2 miles as part of my warm up.

Following this I did 45 mins alternating between 5 mins @ 7:47 min/mls and 5 mins @ 7:08 min miles (except for the last set when I ran @ 7:03 min/mls)

This was then followed by a 10 minute c/d starting at 8:34 min/ml and finishing @ 9:31 min/ml.

I really enjoyed today, I think I was well over due a speed session after not doing one the week before and the week after Barcelona....I had really missed it.

I found the paces do-able, especially MP which felt much easier after running at HMP for 5 mins. I would say that I enjoyed doing the HMP sections the most....but I think this is due to me not doing many quick paced running since barcelona.

Total miles: 9.8
26/02/2013 at 06:26

Well done Sarah - I knew you'd like that session.  Its a great one for anyone and you can mix up any paces.   

Until a couple of years ago I wouldn't really do any MP work in training and if it did I always dreaded it, finding speeding up to it so hard.  But now I do a lot more and sessions like this where you use it as recovery make it your friend.



26/02/2013 at 07:34
Morning minni. It was reassuring to do some MP miles as I haven't done many so its nice to get a feel for them. Initially they did feel slightly tough (probably jumping from 8:34 m/m to 7:47 m/m) but then after running at HMP it seemed alot easier and more like I was running at a recovery you said MP became my friend.

Slept rubbish last night-so frustrating as I'm trying to get more sleep to help me recover and try to strengthen my immune system (there's loads of viruses going around at the mo) but it just didnt happen last night, couldn't fall asleep, then I woke in the middle of the night and then 20 mins before my alarm!

I kept meaning to tell you that I'm not going to be able to do that Northumberland half (but each time I came on here to tell you I got side tracked). Looking on my calendar I'm in Harrogate fri night and sat morning on a course ad then I need to dash down to sheffield for the match so I will be staying there for Mother's Day and the rest of the weekend.
26/02/2013 at 08:04
Hi Sarah, the answer to did I find the reservoir is 'kinda'. 3 peaks challenge sounds fun! Ad even easier for u and ur mates as you'll gain loads of time by running not walking up and down those hills!
Afraid I'm off running for a few days. Lower leg pain that concentrates in my ankle and surroundinf muscles when I walk- actually ok once I start running, but taking it easy. Sometimes transfers up to my knee- very odd- think I just over did it a bit last week.

When are u planning to do 3 peaks?
26/02/2013 at 12:16

Hi Sarah,

I was certainly feeling it in my legs towards the end (and afterwards) but I guess that being able to keep up a decent pace with tired legs is one of the most crucial things in marathon training. 


26/02/2013 at 23:10
Lol, Angela! I've been wanting to do the 3 peaks for a while so I'm quite excited, there are 11 of us aiming to complete it, providing we stay injury free. We're doing it on the last weekend in June, longest day of the year to give us a better chance of completing it. Think alot of people do it on that day though, for the same reason.

Its so difficult to take a rest day when you have niggles like that which settle with running, however I think your doing the right thing as itts likely to only get worse otherwise. Hope you make a quick recovery and your back running soon.
26/02/2013 at 23:12
Hi Andy, I think you've got it in one! I'm glad its not just me who has been feeling those last miles (in the 20 milers)
26/02/2013 at 23:18
Training Diary for Forum 6 sub 3:30 (VLM)

Week 8 (day 57) Aim; rest day

Actual; I've had a very lazy day today, with the exception of walking on my home visit and to the cinema I've done nothing at all. Went to see beautiful creatures with some friends from work. It wasn't as good as it looked in the trailer but it was ok and I lost myself in the story for two hours. Going to try for an early night....didnt sleep to well last night and I'm worried about dampening my immune system when there appears to be alot of nasty viruses about.

Tomorrow I have a netball match, feel like I haven't played for ages with training and matches being cancelled due to the weather and then missing some whilst in Barcelona. I always worry about getting injured....4 matches to go!
27/02/2013 at 20:45
Training Diary for Forum 6 sub 3:30 (VLM)

Week 8 (day 58) Aim; netball match

Actual; steady 3.8 miles run with Chris

I recieved a text late morning to say that the match had been cancelled due to the umpire having to cancel and us not being able to get another one at such short notice. I was happy that I didnt have to drive 20 miles there and back. In addition to this im getting more nervous about playing and picking up an injury. On the negative side, we still have 4 matches left until the end of the season which is still going to interfere with my training for VLM.

I hadnt taken any of my gym things with me to work as I expected to be playing netball and as chris asked me to take him running I decided to do just that. I decided to get my new shoes out as I knew we would be only going a short distance and would be taking it steady...perfect for bedding them in.

My watch was low on battery and didnt start working until the last 1.4 miles which we ran at an average pace of 8:03 min/mls. Chris went on runmyroute and worked out that we had ran 3.8 miles which was roughly in 30-35 mins. The first part felt very steady. I didnt need to blow my nose once (my nose runs more the more effort I put in).

Im a bit annoyed that I didnt get a match out of the way, that I didnt get a quality run in or do any resistance training, but least I took chris on a run, in preparation for the isle of skye half in June and wore my new trainers for the first time.
27/02/2013 at 22:06

Good evening

Sarah I sympathise over the sleepage. I wake up at all hours worrying about work, not good.

Tonight's run was very positive though; my normal 8 miles, but much faster than of late.

Tonight's splits were:

Distance    Split time    Time
1.00    8:46    0:08:46
2.00    8:43    0:17:29
3.00    8:39    0:26:08
4.00    8:03    0:34:11
5.00    7:40    0:41:52
6.00    7:31    0:49:23
7.00    7:37    0:57:01
8.00    7:27    1:04:29

It wasn't an "easy" run but I don't think I've gone too hard.  I didn't listen to Marathon Talk tonight, perhaps that's the secret weapon!

27/02/2013 at 22:10

Hey result Sarah, an extra run   Is your 20 tomorrow or Friday?  Hopefully you'll get a day like today to do it.

Puffy - you are f-l-y-i-n-g! Well done. 

I'm another who wakes up worrying. Then in the morning when I can actually do something about it I decide its not such a big deal after all!  

27/02/2013 at 22:29

Evening Sarah!

Sounds like your training's going really well! Love the sound of the session where you alternated between MP and HMP ... might have to give that a try when I've stopped coughing and hacking!

Which new trainers did you get?

28/02/2013 at 22:03
Hey Puffy was just wondering how you was getting on. Excellent progression run yesterday, very speedy last few miles.

Hi Minni, Im glad its not just me who does that. Everythings always worse when you cant do anything about it!

My 20 is tomorrow, im really looking forward to it. I decided to walk on my visits today, about 1.5 miles...the weather was gorgeous, hoping and praying that its the same tomorrow.

Is your race on sat or sun?

Hi Sarah, how are you getting on? have those antibiotics worked their magic yet? Willl you be ok for the weekend? I bought two pairs of nike air peguses last august so its my second pair which im planning on wearing for london. Only problem is that I found my old ones more comfy...guess they just need bedding in.
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