RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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28/12/2012 at 21:37
Minni I missed a lot of club nights working late, I just need to pack up and go home at five and not look back. I don't think there's anything wrong with my approach, I just missed those nights which usually would be hills or speed work. And of course I will be recovery running.

I am running London and yes aiming for 3:30.
29/12/2012 at 00:28

Just nipping on to say good luck with the parkrun Sarah and Minni!! Hope weather is ok and you get your PB Sarah! ... Just not sub-20 just yet ... give me a chance!!

29/12/2012 at 01:07
Evening. Well ive just come home from catching up with friends. I managed to stop at 3 alcoholic drinks and then went on to water and I had chicken tikka and nan bread to eat....it sounded like the safer option. Now I just needs to catch some sleep to stand a chance of getting a reasonable time.

Sarah I really don't think you have to worry about sub20's just yet......I'm stuffed....unless Indian food acts to power me around!

Thankyou everyone for your opinions and experiences of tapering. I had planned to do a 2 week taper this year for VLM but ended up doing a 3 week taper as I developed a cold after doing a long 22 mile run 3 weeks before. I can't really comment if it was the right thing to do as all my training had been pretty rushed and was a mess, but I did get round (but did find my 22 mile training run easier than 22 miles in VLM)!

Hi Clive and DS2 lovely to hear from you. Did you both have a nice Christmas? Sorry to hear about your fall DS2, hope you've made a full recovery?

Right had better get some sleep if I'm getting up at 7 to run!

Hope everyone whose running tomorrow has a good run.
29/12/2012 at 01:18
Mr puffy; we will be able to compare times from the half on the 20th to see where we are both at.

Hilly one of my running clubs had a xc league just before Christmas that I could take part in but I don't think I'm allowed to take part in the up coming one as its my second claim club. Maltby my first club don't have any xc but there is a local xc league in sheffield that I could take part in as a guest for another club. Would you recommend xc races to help train for a road marathon?

BR glad to hear that your extended run before your marathons didnt hinder your result...it must have been quite a stressful time for you going into that marathon?

Right, bed!
29/12/2012 at 07:44

Do I hear snoring?

29/12/2012 at 09:34

Sarah - I think I was the one being stressed on the last run before the marathon thinking it would blow the race being out for so long the Sunday before, BR tended to stay calm  The marathon went really well though, so no need to have worried.

Hope you enjoy the parkrun this morning!

Minni - I started off at one session of 15 x 400 with 10 x 100m strides at the end, then did 2 further sessions of 20 x 400 with 10 x 100m strides at the end.  I remember really enjoying the sessions and although I haven't run quite as many since, it's a session I would certainly do again and might incorporate into this block of training.  The session was split into 3 or 4 sets with each 400m off 90 secs recovery and 2 mins between sets.  TimeS I did then were 85-88 secs per 400m.  Finishing with 10 x100m in 16-17 secs.  Bliss

seren nos    pirate
29/12/2012 at 09:50

so what are the results from the park run.it was raining nasty here for my hour run earlier.hope it was better for you

29/12/2012 at 10:29

Hey Sarah, how did the parkrun go? Wondering if curry-power is worth looking in to as a training tool...

29/12/2012 at 11:21
Ah bless Sarah, I could tell the curry last night was going to slow her down so I gave her a huge head start ......
29/12/2012 at 12:00

To be fair, you must be 20 years older than her so you did better in real terms

29/12/2012 at 12:27

And the results were......??   or

29/12/2012 at 13:25
Hilly, I think I would have been the worried, stressed out one too! That session you describe above sounds so tough, almost impossible!

Seren it was wet, muddy and windy but I enjoyed it, was lovely to meet minni who treat me to a cappuccino afterwards (thankyou minni).

Steve I can't work out if the curry helped by fuelling me round or hindered due to having a full stomach (together with the few alcoholic drinks) think I'm going to have to do another one without the Indian and compare times!

DS2; according to my watch my time was 20:28, the same as at boot camp (but under tougher conditions so I'm happy). My watch said my pace was 6.33 min/mls. I did a 2.5 mile warm up with minni at just over 8.44 min/mls (when my watch finally kicked in) and a cool down for .6 of a mile at a similar pace.
29/12/2012 at 13:43

nice one Sarah   That gives you a good benchmark for your training plan.

29/12/2012 at 13:43

sarah - that is excellent in those conditions. You seem to be going really well at the moment. That sub 20 looks nailed on very soon!

seren nos    pirate
29/12/2012 at 13:50

great time for the beginning of the training especially at christmas week and in those conditions

My hubby hasn't managed a sub 20 yet..........but has several sub 3:30 marathons

29/12/2012 at 13:54

Yes, well done Sarah.  The conditions were far from ideal - rain, lots of standing water, mud and a bit of wind.  Sarah was off like a rocket and didn't slow . I was well over a minute slower!

 

29/12/2012 at 15:00

I dread to think what my 5k time would be at the moment. We had a local race on Boxing Day that was on an altered course, probably 3 miles and I was nowhere near 7mm let alone 6.33, after a beer and a curry that's a very good result Sarah.

 

29/12/2012 at 15:40
Sarah- storming racing! I wonder what your time will be by the time Minni is finished with you!
29/12/2012 at 16:48
She'll be an alcoholic by then
29/12/2012 at 17:37

That's an excellent 5k time Sarah!

Minni - I wasn't that technical about the amount of grammes needed.  However one really interesting thing is that on the 2005 depletion I felt absolutely fantastic.  We worked out that it was cutting out the wheat and gluten from the bread and pasta.

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