RW Forum Six – Sub 5 Vanessa Ford with Plum

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02/01/2013 at 07:22

I'd be stopping at every portaloo if I ran on just fluid

New trainers have arrived so I'm trying them out for my run this evening - they are Brooks adrenaline GTS12 (I currenlty run in the GTS11) and they were a real bargain - reduced to £70 in all the running shops but I got them from Amazon for £50.


Plum    pirate
02/01/2013 at 17:03

sports shoes unlimited always worth a look as well

02/01/2013 at 17:04

Hi Vanessa,

Just wanted to say Happy New Year and Good Luck!  I did 5:08 in Edinburgh last year in scorching heat so I'm still seeking that elusive sub-5.  Hope the training goes well.


03/01/2013 at 06:55

Thanks mitiog

Last nights run - not a route I particularly enjoy but it's good to get out with other people sometimes:

  • Dist: 3.07m
  • Time: 29.14
  • Splits: 9:19.9, 9:28.6, 9:43.5, 0:43.5
  • Avg pace: 9.32 min/mil
  • 10 minutes stretching

I wore my new trainers which are fab.

I tend to run faster when I'm with this group, partly because some of the route is narrow and you're 'funnelled' down it.

I have downloaded the MK Marathon 2013 route and am carving it up into training size chunks as I figure the more often I run bits of it the better prepared I will be. I cannot run a large section purely because it's on main roads which will be shut on the day but I intend to drive those bits looking for any potential difficult bits. Tomorrow I am going to run the 14.25 to 18.75 section which helpfully starts right outside my house . With the run back that will be about 6 miles so will be my long run this week with a 4 miler at the weekend.

Edited: 03/01/2013 at 06:56
seren nos    pirate
03/01/2013 at 15:04

vanesa.could you cycle the bits you can't run.give you more of a fel of the gradient 

good running last night......i always run faster with club than on my own

03/01/2013 at 15:55

I suppose I could seren but a lot of it is dual carriageway which can be a bit treacherous around here but I'll certainly have  look - I hadn't though of that.

Plum    pirate
03/01/2013 at 19:04

"............... With the run back that will be about 6 miles so will be my long run this week with a 4 miler at the weekend.............."

On target for the week then, how is the knee holding up Vanessa......

I ahve had a look at your paln and have a coupel fof suggestions but will pm them to you with long winded explanations.....  but it is just my opinions....

Running the course before hand has advantages and disadvantages IMHO..... it is lovely to know what is coming....UNLESS.... it is a horrible bit at mile 21 and then you spend the first three hours worrying about it or is that just me   .  

Ran 12k last night andf actually felt reasonable, took a blast of my inhaler which I have been using as a swim aid before I set off and it seemed to make all the difference. Cpould have carried on but trainees were flagging a bit. Swim tonight then cross training tomorrow with a bit of a run and a bit of core work in the middle.....

Booked my Berlin flight today for the Mara in September, 8th time over there I think.Just got Brighton to get otu the way first  

03/01/2013 at 19:58
Vanessa Ford loves Christmas wrote (see)

I suppose I could seren but a lot of it is dual carriageway which can be a bit treacherous around here but I'll certainly have  look - I hadn't though of that.

Vanessa - have you considered running on the pavement instead of the dual carriageway ??

04/01/2013 at 07:28

Hi Plum,

Sounds like a good run. I very rarely need my inhaler but tend to take a puff if it's really icy cold as that sometimes sets me off.

The knee is holding up really well (crosses fingers and touches wood).  I know most of the course well from driving as I've lived here all my life and, if memory serves me right, the worst bit ( a long dragged out uphill slope) is at mile 8 - one of the reasons I've 'chunked' that bit of route to run a couple of times - I figured psychologically it might help actually knowing I've done it a few times.

caterusm - good idea but there are large sections with no footpaths next to the roads as they build a whole route of Redway Paths - which are great. You can cycle from one end of MK to another without touching many roads but they don't always follow the road exactly. I'm going to give it a drive around at the weekend and get my daughter to note on the map which bits I can run and which I can cycle.

Will update later on today's run. Have a good run all.

04/01/2013 at 16:57

Change of plan today as running buddy didn't feel up to the 6 miles:

  • Dist: 4m
  • Time: 41:18.8
  • Splits: 10:01.8, 10:35.2, 10:37.4, 10:04.4
  • Avg pace: 10.20 min/mil
  • 12 minutes stretching

The plan over the weekend will be to run the 6.5 miles needed to reach this weeks target mileage.

05/01/2013 at 11:12

Ran a bit further than planned as the run home was a little longer than expected;

  • Dist: 7m
  • Time: 1:16:06
  • Splits: 11:02.0, 10:56.7, 11:01.0, 10:59.7, 10:40.0, 10:45.1, 10:39.9
  • Avg pace: 10.52 min/mil
  • 15 minutes stretching

There are 3 canal bridges on that stretch on the marathon route which might take people by surprise .

That brings my total this week to 17.19m.

Have a good weekend.

Edited: 05/01/2013 at 11:13
07/01/2013 at 06:57

My tentative plan for this week:

  • Monday: 4m run after work
  • Tues - Rest
  • Weds - am conditioning class, pm 3m club run
  • Thurs - Body pump
  • Friday - 3m
  • Weekend - 8m and rest day

What do you think?

08/01/2013 at 07:22

Yesterday was a disaster - 1m in I realised I should have been at an appointment so I turned round and ran home plus it was one of those heavy legs runs which aren't so much fun. To make up I went out this morning and had a much better 2 mile run.


  • Dist: 2.16m
  • Time: 21:42
  • Splits: 9:55.7, 10:02.6, 1:43.8,
  • Avg pace: 10.01 min/mil
  • 5 minutes stretching


  • Dist: 2.01m
  • Time: 20:46
  • Splits: 10:32.1, 10:10.9, 0:03.4
  • Avg pace: 10.21 min/mil
  • 10 minutes stretching


Plum    pirate
09/01/2013 at 21:45

Sorry been silly busy for a couple of days Vanessa.......last time I ask for a bit, how is the knee bearing up.

I have had a look at the plan and have a couple of suggestions, (have I said this before) i will try to collate my thoughts and then drop you a pm, cant open it on my home computer aand have had trouble printing it out as it comes out in Greek  ;-)

Was Tuesday feeling harder because you went out faster do you think.......40 secs a mile is a chunk?

09/01/2013 at 21:56
Hi Plum,
No worries, busy time of year all round.
The knee has been fine thanks.
I think I find it harder when I run after work than before. I have run this evening but will upload data in the morning as I'm on my tablet.
I'm planning a rest day tomorrow and run Friday.
Hope you're getting some good runs in.
Plum    pirate
09/01/2013 at 21:59

I am struggling in the cold with ,my lungs..... maybe need to step back speedwise till I have a bit more base in......legs are fine at 8's but takes me a good half hour till the cold air stops freezing my lungs and stiopping me breathe  

10/01/2013 at 07:48


I'm glad I decided on a rest day today, I'm feeling every muscle after my evil circuits class yesterday. Here are last nights run details:

  • Dist: 3.1m
  • Time: 30.00
  • Splits: 9:50.5, 9:27.6, 9:40.3, 1:01.7
  • Avg pace: 9.40 min/mil
  • 10 minutes stretching

The plan is to do 3m tomorrow and 8 over the weekend. Tomorrows miles I may have to do in 2 sets of 1.5 miles, does that matter? I run with a friend on Friday and she's heavily pregnant so can't do the full 3.

Hope your cold improves soon, this evil fog doesn't really help with icy lungs.

12/01/2013 at 16:27

So yesterday I did a slow 1.5m avg pace 11.02 min/mil as I was running with a heavily pregnant friend. Today's effort is as follows:

  • Dist: 8.2m
  • Time: 01:25.42
  • Splits:10:27, 10:31, 10:44, 10:22, 10:28, 10:29, 10:05, 10:28, 02:09
  • Avg pace: 10:27 min/mil
  • Stretching 15 minutes

This brings my total so far this week to 17 miles. As my aim was 18.5 should I run 1.5 tomorrow to make it up or have it as a rest day - advice appreciated

It was extremely cold out today and snowing a bit but overall it went well, a few aches and twinges but I've stretched well and used my roller.

My plan for next week is Mon 3m, Tues cross train, Weds circuits am and 3m club run pm, Thurs rest, Fri 4.5m, Sat 6 miles - Total 16.5 - I have read lots that every 4 weeks you should pull back the mileage a bit to recover  Is this right? Should I do less?

Cheers is advance for any info.


13/01/2013 at 09:31

Felt great this morning so I decided to have a short run round the lake. It's beautiful out there today.

  • Dist: 1.67m
  • Time: 16.17
  • Splits:10:01, 6:16
  • Avg pace: 09:45 min/mil
  • Stretching 10 minutes

This brings this weeks total distance to 18.65 miles.

Have a good day

Plum    pirate
13/01/2013 at 22:25

Sorry..... conspicuous by my absence again......

I am quite happy with splitting runs over 2 sessions if time/situation permits or forces it, all I would say is that if the planed run is say 5 miles try to split it as 2 x 3 miles so you do a little extra, it is all about getting used to running on lactate stuffed legs as you will towards the end of the marathon.

Always a good idea to do a shortish run the day after the weeks long run again to clear a bit of rubbish out the legs and loosen them off. DOMS is then greatly reduced, well it works for me anyhow......

Nice to see if you can do some core work as part of your training, doesnt have to be an enormous amount but if you can do a bit to strengthen your centre it will help wth the support and posture whilst running.


Have you had any more thoughts on nutrition, whay are you doing feed wise at the moment........  

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