RW Forum Six – Sub 4.30

Emmy Bug with Flatfooted

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07/01/2013 at 12:35

Thank you everyone! I'll post the splits once i've recharged my garmin but here's the race report:

I arrived in Milton Keynes and everything felt a little different. My head was a lot more positive and I was ready for the lake and the 14 total laps that I’d need to run. I tried not to think of ‘how many miles do we have left?’ but how many laps. Having the right mental attitude is key for the marathon. My last experience of enigma was horrid... And entirely down to myself. I hated the lake with a passion, my head was in the wrong place and then I hurt my tendon so it ended my day early.

This weekend I started with the aim: slow, steady and be happy. From the first lap I was with Mel and I kept with her throughout. We both had the same aim: to finish the double. It was both our ‘first’ so we were going into the unexpected a little bit. Seeing a lot of the usual suspects along the route made everything a lot happier and for some reason seeing the course every lap made me think: is this lap really 3.6miles as its going by so quickly and easily! Despite exposing my bum to a family when I stopped for a pee - it was uneventful from that perspective.

I was aware that if I blow up on the first day - day 2 would be a marathon of pain so wanted to take things easy and relaxed and from looking at the pictures- it was. Day1 was a great day. At one point I asked Millie to go and get Mel and me some coke as I was craving the sugar... And being the gem she was - she did it twice for us! My flapjacks didn't settle too well on my stomach so I stuck to gels, jelly babies and coke; which seemed to be successful for both days.

On Lap 5 &7, Lee joined us for the lap and Joe joined on us lap 6. Despite Joe complaining about on 12min miles – the last three laps were laps of constant laughing and joking… we definitely needed in the last miles.

We finished day 1 and my legs were positive... They felt like I had only done 18miles and although sore - I felt ok. Being in the pub with the enigma crew was fantastic and reminds me why I love enigma running. It’s not just the support around the marathon course but the community around it. Everyone talks to everyone and is so friendly!

At the end of Day 1; I made sure that I stretched/foam rolled as much as I could and I think it did me the world of good! Day 2 arrived and despite some initial soreness I took things quite slowly and by a few miles - my legs just felt a little tired but nothing 'major'. Like a recovery run after a hard tempo run. I was comfortable and enjoying it. My entire experience was positive and I was really cheery (despite 1 lap...where I struggled a little). We were joined on the first lap for a while by some horses... It Was a shame that the riders weren't so friendly.

Millie joined us for one lap and for some reason we started to speed up a little and were putting in some quality miles at the end. Choosing focus points to aim towards was the key and really helped focus our minds to the route.

We ran with a few different people throughout the 2days and it was nice to have different people to speak to! But my one constant source of support and encouragement was Mel. From complaining about my sore little toe to singing songs from the sound of music! If Mel wasn't there - I know that I wouldn't have managed the times I did.

What did I learn from this weekend?

  • Pacing: I know that both days I started off too fast – but then we seemed to pick it up towards the end again in the last miles
  • Nutrition: I realised early on that flapjacks were off the menu and having the option of ‘other’ things made the world of difference
  • Mental toughness: Everyone has good and bad days in the office –but this weekend really amazed me at how
07/01/2013 at 12:35


...tough I was when my head was in the right place. There was no thoughts of: I could stop at the end of this lap – it never came into my head. Having some key mental strategies to get you round really helped me.

07/01/2013 at 12:52
tricialitt wrote (see)

Emmy- I'm really interested in how your double goes- I've got my name down for a double all in 1 day in april- not at all sure how to tackle it pace/ running break -wise - it is on a canal path, (Glasgow to Edin) whereas my 2 previous ultras have had hills/ rough terrain which forces y outo walk segments.

I suspect that I am better doing the double as a single event rather than trying to get going again the next day , once I've seized up- have you done either/ both type of double before?

Good luck.

Tricialitt - this was my first double and I actually found the rest to be a lot of good for me. I played around with pacing a little bit 10min run, 1 min walk or walking up some of the 'smaller' inclines. The route we were on had no real 'hills' but had some small inclines and I tried mixing it up a little. Running 1 incline, walking the next etc.

I'd also have a look at getting the time on your feet and making sure that you're comfortable with it. I found that my shoes on the second day were becoming quite uncomfortable as I had a few blisters/wet feet syndrome. I'd also think about taking a spare pair of socks in case that happens.

Weedy Gonzalez wrote (see)

Well done Emmy - you're doing great

When it gets tough, just remember Father Ted's behind you all the way.

I may have sung: My lovely horse whilst running past some horses on Day2....

Tenjiso wrote (see)

Congratulations Emmy!   What a great start to the year!  Amazing.... and I mean AMAZING consistancy  (one second!.... that's seriously impressive).

Thanks Tenjiso - I was a little annoyed about the 1 second difference but was happy to try and have it as an even paced effort.

07/01/2013 at 12:56

To add to my public humilation here's some pics from the two days:

The end of Day 1:

Running on Day 2 (Picture courtesy of: Nozzawales)


07/01/2013 at 13:32

Emmy - brill report and stunning all round result.

Well done

07/01/2013 at 13:39

Emmy - Great report. Well done you.

07/01/2013 at 13:46

Thanks Orbutt and Eggy... I have to admit - i'm already looking at more 'doubles' and marathons in January  I'm not sure what FF will make of more marathons being added in 

07/01/2013 at 14:04

Well done Emmy!

07/01/2013 at 14:07
Emmy H wrote (see)

i'm already looking at more 'doubles' and marathons in January  

You're nothing like Chuck Norris - you're like the Terminator, but at least he was stoppable. You're not.

You're the Emmynator

07/01/2013 at 15:09

I'm sure a few beers could stop me  In all honesty - being in the right mental frame of mind and being with someone along the way really makes the world of difference. I was planning on wearing my ipod but i never turned it on this weekend.... I was too busy singing! 

07/01/2013 at 22:11
Unbelievable Ems. You are a running monster! X
08/01/2013 at 07:46

Solid running Em, if you get the chance post the splits on here please, would like to see what your pace was like throughout.

Your mental state looks solid, but this was very early into a big year so would expect it to be high.

If we are looking at running for more then 4 hours regulary then we need to look at real food rather then snack items on the run..

And what/how many other marathons are you looking at.....

Whats on the card this week, post your schedule up.

08/01/2013 at 09:06

Hi all,

Thanks for all of your encouragement.

@FF - What do you mean about 'real' food? Should I be considering sandwiches? 

Here's my splits for both days:

Day1: 05/01/13.Average Pace: 7.33km/h, 166 HRM Average

  1. 10.14
  2. 10.09
  3. 10.22
  4. 10.11
  5. 11.10
  6. 11.07
  7. 11.10
  8. 12.40
  9. 12.08
  10. 12.45
  11. 13.54
  12. 13.54
  13. 12.20
  14. 12.54
  15. 12.44
  16. 14.54 (can you guess which laps are the one with the fuel stops?)
  17. 12.37
  18. 12.59
  19. 11.45
  20. 14.38
  21. 12.17
  22. 12.33
  23. 13.50
  24. 11.31
  25. 12.42
  26. 12.15
  27. additional bit: 1.03km in 6.43min
  28. Total time: 5.23.48
Day 2: Average pace: 7.35 km/h, Average heart rate: 157BPM, 
  1. 10.43
  2. 11.06
  3. 10.41
  4. 10.29
  5. 11.59
  6. 11.12
  7. 11.17
  8. 11.51
  9. 15.54 (toilet stop...)
  10. 11.32
  11. 12.00
  12. 14.48
  13. 12.40
  14. 12.49
  15. 12.22
  16. 13.52
  17. 12.22
  18. 12.00
  19. 12.55
  20. 14.54
  21. 12.05
  22. 11.23
  23. 11.32
  24. 11.37
  25. 11.13
  26. 12.34
  27. last bit: 1/2 mile: 5.42
  28. Total time: 5.23.49
My plan for this week was as follows:
  • 4 miles easy (11min miles)
  • 6 miles easy (11min miles)
  • 5 miles tempo (9.54-10.16 min miles)
  • 10 miles LSR (11.05- 12.14 mm)
  • Gym session (gentle weights/cardio recovery)
I wanted to take it a little easier this week to give my legs time to recover. What do you think about that? Are those paces accurate?
08/01/2013 at 09:35

Awesome running Emmy, well done

08/01/2013 at 10:35

Emmy - really impressive times. 1 second difference between the two races!!! Stunning

4 minute toilet break? Did you take the newspaper with you

08/01/2013 at 10:45

Hi Orbutt - It was hard to find a place to go and when I did go - I had a few 'adjustment' issues with my tights. I also stopped for a chat and a coffee - you know 

08/01/2013 at 11:54

Maybe bin the 6 mile easy and swap for 45 mins cross trainer or swim time? Dont worry about pace on your easy or LSR this week. run at what feels comfortable.

Re the food, i think too many people try to run mara and other long distance events on gels and energy bars...fine if your a 3.30 but anything longer nad i think the body needs real food, not much but something like a sandwich with peanut butter.

I ran five maras last year first two i had nothing but gels and felt empty at 22 miles, then started eating something properly at around mile 18 and felt a lot better.

Will this work for you?

08/01/2013 at 12:30

OK - am happy to change that over and go for a swim instead (i've been meaning to swim more).

Can you think of any alternatives to peanut butter? Could I use Jam instead? I've tried using peanut butter in flapjacks and the nutty-ness makes me feel sick. How much would you eat? 2 slices of bread with some filling? How often would you eat 'real' food?

I normally run my 10-12 milers on nothing more than breakfast - do you think I should play with it a little and try the sandwich this weekend? or do you think it'll have no results?

08/01/2013 at 13:53

Fantastic run and writeup Emmy - Brilliant! Inspiring if I may say so!

08/01/2013 at 14:12

I think virtually anything in the sandwich is better then nothing, i rememeber eating a prawn mayo roll that my wife had at the Outlaw last year and thinking it was the best thing ever and i don't like prawns normally.

Don't get too hung up on it, we have a few options to try to find what will work for you.

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