RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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29/03/2013 at 00:36
Is that true Malcs?

You wouldnt think that they would dare attack something so big...they must be hungry!

Thankyou for your reassurance. I will be doing it all steady tomorrow. The aim is 3;15 on my feet which if I run at about 8:40-45 min/mls (slowest I will have run my LSR) im guessing will be around 22 miles, if ive worked it out correctly.

I was wondering about organising a massage next friday and doing my longest run on the saturday or the sunday for a change, but I need to phone up and see when they can fit me in.
29/03/2013 at 00:53
Yes, absolutely true. I think it got confused. I don't believe for a minute it was trying to feed on the guy - more like protecting chicks.

Sounds like a good strategy for your run. Best of luck once again.

Now get some sleep!
Edited: 29/03/2013 at 00:54
29/03/2013 at 01:12
Sarah,

Sounds like everything going to plan... Hope you have a good long run tomorrow, probably just need to accept a drop in pace running round all the tourists on the stretch round town!
Like your plans with Angela to run San Fran- great city, best thing is it has a 'real' city centre rather than a CBD like so many American cities. You got to do the Alcatraz tour as well- best tourist trip I think I've ever done. The seals at Pier 39 are quite cool too.

Hope everyone's injuries/niggles settle down

Had rubbish week running as been on call 3 days- just got home now as been operating. Have to say we do have it easier than in past, but it is now worse for the seniors as juniors all protected by European working time and go home at 4.... Allegedly I opted out when I became a Consultant

Rant over ...
29/03/2013 at 08:27
Morning Malcs...I've gotta say, your suggestion does sound more likely....protecting chicks rather than trying to eat a man...that's the blonde hair working its magic again!

The sun is shinning this morning, I'm feeling quite positive about my run now.

just remembered I still haven't given you any money for TR24-will message you my number so you can give me either your adress to post a cheque or your bank details to transfer the money. How much do I owe you?
29/03/2013 at 08:32
Morning Clive, Alcatraz is on the top of my list of things to do. I've always wanted to go since I saw the rock!

Things are just going to get worse in the hospital aswell as registrars do less operations. In the past you wouldnt expect to see a consultant in the hospital at unsociable hours but now its pretty normal. That was one of my reasons for getting out and going in to practice, but the way things are going, that may turn into a 24 hour thing as well in the future!
29/03/2013 at 12:42
I think outside is what they call spring! Was a bit hungover this morning, having had champagne for lunch and 2 glasses of wine before bed, but got up and have just got back from my run. Legs were still a bit sluggish but I managed to do the last mile and a half at my marathon pace, and during the course of the run, I had to unzip my jacket and remove my hat and scarf... Was only wearing 3/4 length tights. Wow, what a difference a bit of sunshine makes- reality looking forward to the runs for the rest of the weekend now! Looking forward to hearing about ur 22 miler Sarah!
29/03/2013 at 21:13
Hi Angela...I really cant believe the difference a week makes...our weather is so unpredictable. I was the same as you, stripping off along my run. Was even wishing I had put my shorts on a one point!

How far did you run today?

I think I might be having a hung over run on sunday!
29/03/2013 at 21:32
Hey hey, only 5 miles again today- tomorrow is 8 miles marathon pace, so I've just made myself a recovery shake- Sis rego night vanilla with some fresh strawberries hopefully I can get a good session in tomorrow,so how was the 22 miles?
29/03/2013 at 21:33
Training Diary for Forum 6 sub 3:30 (VLM)

Week 13 (day 88) aim; 3hr and 15 min easy.

Well, I had mixed thoughts about today. Part of me was excited to get a 22 ish miler in the bag and finish my last long run ready to taper, but then another part of me was nervous about running so far especially in my new trainers...and having to then start my taper...VLM getting close!

For some reason my watch didnt find a signal for quite a while today, despite me leaving it outside for ten minutes, it still took roughly another 11 minutes after I had set of running. Luckily I knew the distance exactly to the point where it started working, as I had measured it out for chris a few months earlier.

When my watch initially started working I was running really steady for me...just over 9 min/mls which I was surprised at. Im not sure if it was because I was distracted with the watch or because I was already starting to over heat in the sun and mild weather whilst wearing my several layers.

I shed a layer and picked up my pace. It was really nice to see the sun shining and there were quite a few people out running who looked like they were enjoying it as much as me.

The first 10 miles seemed to disappear without any effort, in fact I was quite surprised when I looked at my watch and worked out that I had run so far.

By mile 15 however my legs were starting to feel it. I was again surprised by this as two weeks ago, I had run east hull 20 with no aches or pains what so ever. I was wondering if it was the new trainers, (which to be fair to them didnt cause me any noticeable problems at all) or because I was running slower than I would normally ? if it had altered my stride slightly.

Anyway I pushed on, distracting myself daydreaming about running VLM, going on holiday and finding the house of my dreams, and before I knew it I was back home.

My watch showed that I had done 21.82 miles in just over 3 hours. This together with the 1.2 miles I had already done before my watched started, which I estimated to be about 11 minutes, adds up to a total of 22.02 miles in 3 hours 11.

My average pace (excluding the first 1.2 miles) was 8:40min/mls. The majority of my mile splits were between 8:38-8:43 min/mls

When I stopped running, my legs did hurt. I went for a walk around the block and then asked chris to untie my laces. I thought I was going to struggle for the rest of the day, but almost instantly on putting my compression socks and tights on, my legs felt almost normal again...it was like magic!
29/03/2013 at 21:36
Your recovery drink sounds lush...I could just drink that now Angela. 5 miles after a few drinks the night before is good effort ; )
29/03/2013 at 21:45
In theory the drink is lush. Though in reality the strawberries I used were the ones I left out of our mid afternoon strawberries and cream snack because they didn't look ripe... As a result, they didn't really pur??e very well, so it's more like vanilla milk with strawberry chunks
That 22 miler looks amazing. I've always struggled going upto 20, so wouldn't dream of 22 for training just yet. I'm quietly confident my 20s will go better this time around as I'm much better prepared. I took ur advice and nipped into sweatshop to get some new compression socks- I'll try them on my run tomorrow, if there is a chance of wearing shorts- think they'd look a bit odd with 3/4 tights?
29/03/2013 at 21:57

Evening Sarah!

Wow last long run in the bag!! Eeek!! Woo woo!! Next stop London!

Glad you didn't get any blisters from the new trainers. Do you think it was those that gave you aschy legs or the slower pace? I tend to get achier legs running slower - my Northampton physio told me off once as I thought taking some friends who were doing C25K out for a run would help when I was recovering from a tight ITB but apparently when you are deliverately ruinning slower you aren't running naturally ... or something!

Glad you've been won over to the way of the compression sock!!

29/03/2013 at 21:59
Good evening! That was a cracking run Sarah you must be feeling good about the race now?

My plan tomorrow is to go to the station with mrs p as she goes to work, then run to where I can get on to the canal, then a long loop through the countryside on the Towpath with a four mile road section back to the house. I've got everything laid out, Fully voltarol-ed, and just need to be sure my knee is ok tomorrow. Plan B is more rest then do it on Monday.
29/03/2013 at 22:17
Great run today Sarah, enjoy the taper now....

Hope to get a run in Tomorrow whilst on call as supposedly quiet and feeling really twitched having not been out for 3 1/2 days took kids swimming today but that doesn't qualify as cross training
29/03/2013 at 22:21
Haha, im glad I settled for just a plain glass of milk now when I got in from my run!! Didnt have any milkshakes left in the fridge but ive bought a few more today ready for my run next weekend.

Im still sat in my compression socks and tights now. Ive only ran in the socks once and never in the tights. I wore the socks underneath full tights in the gym...I had planned to do a slow run and thought by wearing lots of layers it would stop me from wanting to run too fast through fear of over heating!

Last year I did one 18 and one 22 so this year after doing 3 18s and 4 20s I thought the 22 would be slightly easier than it was but im glad that I did it.
29/03/2013 at 22:23
Hi Sarah. I was thinking along the same lines as you that running slower made my legs ache as the few times I picked up my pace mid mile, my legs felt better!

I still dont have the pink socks yet though!
29/03/2013 at 22:25
Hi Mr P...would that be your 22 then?

I hope that you manage to get it done tomorrow then least you have more days to rest and recover before work next week and your marathon. It sounds like you have a lovely route planned. I hope the weather stays nice for you, good luck.
29/03/2013 at 22:28
Hi Clive, im the same as you swimming just doesnt do it for me at all. I get bored after a couple of lengths. I think its the lack of sweating aswell that I dont like with swimming, makes you feel like you havent done much when you get out.

I hope you get a good run in tomorrow....you tend to need it after being on call!
29/03/2013 at 23:50
Hello! I wanted to de-lurk to congratulate you on your last long run. I have been following your forum as I have similar target for VLM. It will be my fourth marathon but the first time running London. Getting very excited about it, especially as we are heading into the taper. I ran my longest run on Wednesday, 23 miles, but wasn't as lucky as you with the weather. Can't believe it's still trying to snow in March! It's been really helpful following your training and has encouraged me get out to do my runs this long winter. So big thanks to you and your mentor, Minnie.
30/03/2013 at 07:51
Wow, you've done loads of those really long runs! I've only done a 17 miler (which wasn't part of my plan) that 15 mile XC which Sam Murphy said was ok to count as my 18 miler given the time I spent on my feet. Now my plan alternates between 13 and 20 each week, so I'll end up with 2 20s... Hmm hope it's enough

Clive, I agree also on the swimming, though when I did it trainig for a triathlon last year, the more structured nature of the sessions made it more bearable, and could really feel my heart rate getting up.

Looking fwd to hear about ur super long run Mr P!
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