RW Forum Six – Sub 5 Vanessa Ford with Plum

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14/01/2013 at 07:20


My first ever run in the snow .

  • Dist: 3.2m
  • Time: 30:41
  • Splits:9:56, 9:31: 9:22, 1:50
  • Avg pace: 09:36 min/mil
  • Stretching 10 minutes

As regards nutrition, on my weekday early runs I run before breakfast but on my longer runs I've been eating a big bowl of porridge 1.5hr before and that seems to work although this weeks long run I did feel really hungry after an hour so I'm trying flapjack next time. I do already drink on the run so that's not a problem,

Plum    pirate
14/01/2013 at 21:33

boy you run quickly in the snow...... sure you didnt have ski's on....


Rumour has it that most people cant store more than an hours worth of exercise nutriton, I have always taken it with a pinch of salt but it may just be that a long period of running marathons has conditioned my body to adjust...... the problem you may find is that you will feel hungry after an hour but eating when you feel hungry will take time to alleviate the feeling of hunger so you need to eat before you feel hungry if you follow my argument. Again sorry but it is all tyrial and error as everyone is different but you will certainly need to fuel on the way round, whether little and often/larger less frequent feeds during walk breaks/fluids/solids/gels sweets have to wok out what your body will accept and absorb amd now is the time to do it.....


What date is MK half? 

15/01/2013 at 07:39

MK Half is 10th March. I have an added complication (in a good way) that we are having a week in Turkey during the Easter school holidays so will need to jig any schedule around that as I don't think I'll manage my long runs in the heat.

Am trying jelly sweets and flapjack on my next long run

Rest day today so no running, just dog walking.

Plum    pirate
15/01/2013 at 21:52

good cross training  ............. I did some speedwork tonight..... 2k intervals off a minutes rest.  wasnt particularily sharp at all and ate far too close to the session.....going to try a mini detox just eating fruit for 24 hours as feeling really bloated at the moment and got a 10 miler road race on Sunday


When is easter in the plan, how far out from MK?

16/01/2013 at 07:56

Easter holiday will be Wk 13 of 16 so the plan is to do a 20 miler the day before I go and one the day after I get back and try and do at least 2 3 or 4 mile runs while I'm away. I'm not really following any plan at the moment just working on 3 runs during the week (between 9 and 12 miles in total) and a long one at the weekends.

Good luck with the detox, just the thought of it makes me want to eat bread

Plum    pirate
16/01/2013 at 16:58

if you are doing consecutive 20's then you really dont want to be churning out the big miles in the week as well..... also if you come back and the week 13 20 miler is a struggle it will not hurt to cut it back by a portion and do it week 14 and then taper.down from there.

How many 20 or 20+ milers have you in the plan?

16/01/2013 at 17:04

These are the biggies:


  • Wk 8 - MK Half
  • Wk 9 - 16m
  • wk 10 - Half + warm up jog
  • Wk 11 - 18m
  • Wk 12 - 20m
  • Wk 13 - 20m
  • Wk 14 - 17m
  • Wk 15 - 10m
  • Wk 16 - Marathon

So I will be away between the 2 20 milers but I am only roughly following this plan as I'm not doing all the fartlek sessions. I currently running 3 days at 3 or 4 miles trying to vary pace from 9.30 to 10.30 over them and then running my long run at the weekend - should I be doing more pace stuff?


Plum    pirate
16/01/2013 at 23:22

nope you need to find a comfortable pace, then build the distance at that,,,,, you may well find that the pace will increase as your training continues but dont fight it, run to feel rather than pace as this is probably the better way to judge it. especially at the early stage. as the distance increases then you will need to hold yourself back to something that feels too easy at the outset to ensure you have enough gas in the tank for the last 10k..... 

What I would say is to try to up the distance of one of your midweek runs a bit.....Maybe do a 2/3 miler as a recovery the day after your long one and pop the extra mileage on the other midweek one if time and life permit...... 


17/01/2013 at 07:03

Hi Plum

Last nights run was only 2.5m in 23:43 - avg pace 9:27 min/mi. As usual I ran faster with the group, coupled with the face it was -3 I think .

I'm planning from next week to switch from the 3 mile club run to the 6 mile one so I'll see how that goes.


17/01/2013 at 08:12
It's fabulous to go up a group at running club - your training seems to be going well
seren nos    pirate
17/01/2013 at 08:40

club running is great.....good to see its going well


17/01/2013 at 16:02

Thanks Nykie and seren nos - it feels good at the moment and fingers are crossed it stays that way

18/01/2013 at 18:20

Wow, lovely run in the snow - 5.7 miles in 1 hr 9 seconds - avg 10.33 min/mile. No splits I'm afraid as garmin doesn't like the snow.

I'm very happy with that and more than ready for my Chinese and glass of wine

19/01/2013 at 11:10

2 parkrun circuits to help some friends fundraising today plus running there and back:

  • Dist: 8.51m
  • Time: 1:31.29
  • Splits: none recorded today
  • Avg pace: 10:45 min/mil
  • 10 min brisk walk followed by stretching 10 minutes

That brings this weeks total to 19.92 miles.

Plum    pirate
19/01/2013 at 20:20

nice steady increase Vanessa.....Chinese and wine as  post race nutrition sounds a top recovery  

Was that 4 runs this week?


My 10 mile race tomorrow has been called off because of the weather so it looks like a snowy run along the river for me , 

22/01/2013 at 18:02

Been away from the computer for a few days. Yes Plum, 4 runs last week.

Yesterdays run was only 2 miles as it's hellish slippery here now. I'm planning to run 3 tomorrow and 6 friday then a long run over the weekend but will see how it goes as I've had an evil headache all day today so not sure if it's best to run or not run - i'll see how I feel tomorrow.

Plum    pirate
22/01/2013 at 20:33

it is hellish out there...... be careful especially with your knee,,,, rather miss a session and stay uninjured that drag yourself out feeling crap and hurt yourself


Like you say see how you feel look at the conditions but above all be sensible



24/01/2013 at 17:34

So yesterday I did as you said and gave up my club run at 1.3 miles as it was so slippery I was worried I'd kill myself but today we have had a slight thaw and I managed a respectable 6 miles so here are todays figures:

  • Dist: 6.01m
  • Time: 1:03.08
  • Splits: 10.40, 11.02, 10.29, 10.05, 10.31, 10.16
  • Avg pace: 10:30 min/mil
  • 10 min brisk walk followed by stretching 10 minutes

You can see by my splits which bits had no ice.

The plan is to do a short run tomorrow (1.5m ish) and 9.5/10 miles long run over the weekend (although I may have to resort to the treadmill as we have more dire weather threatened).





26/01/2013 at 11:35

Today was my scheduled long run and it looked promising out - the reality was slightly different however. Paths that had thawed yesterday had black ice and the routes I usually run were like skating rink so I ran most of it along the verges which were either frozen and uneven or very, very wet and muddy so I feel I've run twice the distance.

  • Dist: 10.04m
  • Time: 01:52:36
  • Splits: 11:46,  11:03, 11:39,  10:57,  10:32, 10:27,  11:30,  11:56,  11:52, 10:23
  • Avg pace: 11:13 min/mil
  • 10 min brisk walk followed by stretching 10 minutes

I have a few twinges which I've iced and the plan is to do a short recovery run tomorrow when I'm hoping it will have thawed out a bit more.


Plum    pirate
26/01/2013 at 16:45

Well if your knee holds up after all that hard stability work keping you upright then I think we can safely say it will hold up going forward.It also reflects in your splits........... ice free when you feel comfortatble with the surface you are running sub 10.30's quite happily    We still have plenty of time to make that your standard pace if not even faster, you must be happy with the progress so far.

Me I am being lazy, cant shake off the lethargy and my run is well before yours, reckon I will have to be taken out and dropped 5 miles form home tomorrow to make sure i dont cheat and cut it short  ;-)

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