RW Forum Six – Sub 4.30

Emmy Bug with Flatfooted

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02/02/2013 at 09:03

Emmy - here's the intervals pace screengrab. Hopefully you can click on it and get a better look


02/02/2013 at 11:07
Thanks for that weedy! I can see it a lot better now!

Well.... You can all give out a big cheer. 8mile MWLR done in the rain, cold and a bad head wind... But i did it. Felt absolutely rotten during it as I wasn't expecting the rain shower so was soaked for the last 3 miles... I should have known better - this is Belgium!

Planned 13 miles tomorrow. I was planning to do some of it at MP and see if I can do that for 3 miles.... Bad plan? It's either give it a proper shot..... Or run with the doggies from the animal shelter for a slower one... Saying that I saw they've got a new border collie in and on his sheet it says: I like running (dog must be taken out every day).

Does anyone else think this is a sign from heaven?
02/02/2013 at 19:11

Dog. Every time

03/02/2013 at 07:19
Emmy H wrote (see)
Morning Shades,
The 10in10 has been opened but if you can find any info - that would be great.

A friend wants to do a quadzilla this year so was planning on 2 days of Ireland followed by another race in the UK. Or just 4days of Ireland

Have you got the link for the entries for the 10 in 10, can't see it on runireland?

03/02/2013 at 09:23
Hi Shades,

This is the link:
Entry details will be live on this week for 10 n 10 marathons 2013.
It's the entire 10in10 with the individual days opening 1st March (I'm a friend on Facebook and saw the updates).

I'm just eating brekkie after a longer lie in than I wanted.... And will be out for my run for the week. I've got Marathon Talk, the right gear (checked the weather forecast) and I hope my legs/body will not fail me
05/02/2013 at 08:35

Hi all,

Apologies for the delay.

Sunday's run was 13 miles and it was a little tiring as it was constantly in the head wind.

Today's 5 miler was in hailstones... so a nice change but it was cold and quite painful. It was an easy 5 miler so i think the mile pacing was around 11-11.30 mm.

So.... FF... I know that you're really busy but I have a confession to make. I'm running a marathon on Sunday. It's my Birthday so I decided to look at a local marathon for me.

The organisers found out that it's my birthday and have given me a free entry and i'll have a beer on the finish line!  So... my plan is 4 miles on Thursday and then the marathon on Sunday.

Does that sound like a plan?

Also, what pace should I aim for? I know that I need to be careful with speed as I have the following races planned:

10th Feb: Genk Marathon
17th Feb: London 50k ultra
24th Feb: Malta Marathon...

What should be my plan for these weeks? Any advice?

Should I pack my bags? 

05/02/2013 at 20:59

Wonderfully crazy Emmy!

05/02/2013 at 21:27
Kate - I'll tell you after if its crazy or stupid have you got anymore ultras coming up? I saw that the enigma gold is having a 30 miler in August.
06/02/2013 at 07:22

Emmy - thanks for the link but I forgot to come back and check for it so I had to register with Facebook to find out the link for myself.   I hate Facebook with a passion

Might be hard to get the dates we want for the individual days.

06/02/2013 at 07:57

Morning Shades - no problem. If you want - i'm their 'friend' on facebook and can relay any updates for you? Is there anything specific you're looking for?

07/02/2013 at 22:13
Emmy H wrote (see)

Also, what pace should I aim for? I know that I need to be careful with speed as I have the following races planned:

10th Feb: Genk Marathon
17th Feb: London 50k ultra
24th Feb: Malta Marathon...

What should be my plan for these weeks? Any advice?

If it was me, I'd prob treat all three of them as my LSR for that week. Paris is your A race, so if you try and score a PB before then, you could risk an injury or at least wear yourself out. And a slice of birthday cake after Genk as well. Oh okay then, two slices

09/02/2013 at 07:27

Have a great time tomorrow. I'm too tight to buy you a present, so this'll have to do instead...


09/02/2013 at 08:02
Morning all!!

Weedy - I think you're right. I'm going to treat them all as LSRs. I'll be 'alone' tomorrow so it'll be a different type of race (and also my first marathon in Belgium!) so I'm going to see. It's rather cold here at the moment so I'm trying to work out what to wear.

Weedy - personally I'm more chuffed at getting my own image!

How is everyone else getting on? What mileage is everyone doing?
09/02/2013 at 09:47
Emmy - you are honoured, getting your very own "Weedy"

I'm way behind on distances at the moment and I'll only be going for 10 miles tomorrow.

You won't be alone - we'll be 'running' with you
09/02/2013 at 10:46
I know! Not everyone gets that.... The next thing you'll see is me on the cover on RW

What pace are you running those 10 miles at Orbutt? How is your road to recovery coming along?

I'm just making birthday cakes for the marathon. You can't go to an event on your birthday without bringing something.... Especially when there's a contingent of English coming over called "dads army"!

I like the idea of having you all run with me... It will get me ready for Paris!

@FF - if you're lurking... When you get back online can you give me some advice about maintaining pace? Martin Yelling did a webcast a few weeks ago on here and someone was talking about the pace for a 4.29 marathon and its 10.16 pace.... I can keep that up on a tempo run but should I already be incorporating that on my LSRs? If yes? For how long?

I've had a lot of time to think lately and I'm wondering if my 4.30 goal is achievable at the moment
09/02/2013 at 17:08
Emmy - you bringing cakes to Paris
The road to recovery seems to be going ok (touching wood) thanks.

I run in Kms so I'm doing my longer runs at around 6:20 pace (10:19 per mile). I'd like to do Paris at about 6min pace (9:39) but whether I'm up to it is another matter. I finished iit last year in 4:31:30, so I'd be happy with a 4:29:00 finish

With regards running at marathon pace. Tricky Dicky advised adding a section in the LSR at MP. Depending on the distance it tended to be the middle third although you could always split that into a couple of chunks and see how it feels.
I always find it difficult changing pace, though, and going a bit faster when you're at a comfortable pace takes some doing.

Enjoy your LSR tomorrow - you are some athlete
10/02/2013 at 07:37

Happy Birthday Emmy - have a good run today

10/02/2013 at 07:46
Thanks Shades! Just a quick ome from me. Am on way to start and brrr.... Its cold! -2 according to the car. Am tired and forgotten a few bits but hopefully it won't be too critical.

Will send a message after
11/02/2013 at 08:12

Oh Jesus, Mary and Joseph. That was one hard day at the office.

It was -2 when I arrived and got sorted. I tried to double up on all of my layers and there were still points when I was cold. The route was icy and although they were gritting - i did slide on a few moments during the first 2-3 laps. I was so impressed by the marshals who stood there for 5 hours.

I later found out they were really close to calling off the race due to the conditions but chose to grit it and hope for the best.

Course: It was 7x 6km loops, mostly on asphalt but there was 1km on grass which throughout the day got progressively more and more muddy. 

I managed the laps relatively OK as I think i'm getting used to them but I did not feel 'right'. Today the bones in my feet are really sore. I think I was taking different strides due to the icy conditions?

I ran the route with a variety of people and taking on Weedy's advice - used it as a LSR... so I walked a bit with Robbie, who's 77 and still running marathons! Then I ran with another 100 club member as we chatted our way through 3 laps. I've noticed how much I love talking to people and running with someone.

Lessons Learned: Jam Sandwiches + Emmy = badness. I prepared some jam sandwiches but they just didnt agree with me. I couldn't swallow them and when they hit my stomach... well.... they didnt sit well and I ended up throwing it back up. I need to come up with a different strategy. I had 4 gels and a dozen jelly babies and some coke around the course.

I was the last marathoner on the course so was escorted back by two girls on a bike who were 'encouraging' me to run faster (I kept a few choice words under my breath). I know that they were trying but trying to make me push out a 9 min mile in the last 3 miles of the course was a little ambitious! I know they were cold but it really demoralised me... especially when I was told that there was no time limit! I just didnt realise that they set of the +6hrs an hour earlier!  

The finish line: What happened next - I was not expecting. As I approached the finish line a chorus of: Happy Birthday to you.... started. I was so touched! It was completely unexpected. This was followed by one of the marshals telling me "The Boss wants to see me". I was instantly struck by: Oh crap - my chips not been recorded or something like that - No.... they were presenting me with a bunch of flowers!   As I left yesterday - my legs felt trashed.... and even this morning I would normally have gone out for a recovery run - which i'm leaving until tonight to see how my legs feel today. This was a slower effort (on purpose) but it felt harder than the double I did last month!  

All in all - it's good experience. The nutrition strategy is something I need to work on (any advice is appreciated for the next few races) as well as my clothing. I wore underarmour shirt and tights followed by two tshirts and another pair of tights, gloves and a hat. I'm sure that I looked like the michelin lady!   


6km Splits:

1st lap: (this was the extra little lap) 1.06
2nd lap: 40.16
3rd lap:42.33
4th lap:44.58
5th lap:45.54
6th lap: 50.38
7th lap: 53.20
Finish: 48.37 

Net: 5:27:19
Gross: 5.27.34
Average pace: 7.45 km'h 

Edited: 11/02/2013 at 08:16
11/02/2013 at 09:45
Emmy H wrote (see)
I know! Not everyone gets that.... The next thing you'll see is me on the cover on RW

Tried it, but your picture's too small - quality would be terrible. Plus it's got the watermark over it. Email me a decent sized one tho and I'll get cracking...

5.27 sounds like a good time to me - well done. Taking into account the weather and the sandwich disaster and the fact it was an LSR, it's a good one. Pacing maybe needs a bit of a look at. Could maybe make that the goal for your next two - to get a negative split, or even gradually decreasing splits. Nutrition wise I'm prob not much help - I just scoff a load of wine gums about an hour before, then take about three tubes with me and have a couple of bananas. I tried gels once but they're a bit yakky and fiddly to open (and expensive).

4.30's well within reach. You've got less than an hour to knock off yesterday's time. Plus you've still got eight weeks to go. Plus the crowds in Paris will help you round. Plus you'll have a three-week taper under your belt come April. Plus we've got this on record...

Emmy H wrote (see)

I always try my best and if I say that I’m going to do it – I’ll do this

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