RW Forum Six – Sub 5 Vanessa Ford with Plum

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Plum    pirate
21/02/2013 at 22:22

Wow  top runnnind there V........the split times there are awesome..........  whats the plan for the weekend?

22/02/2013 at 08:23

Hi Plum,

I did 2.5 m Wednesday (no splits - not garmin country) in 21.43 and this is yesterdays:

  • Dist: 3m
  • Time: 28:42
  • Splits: 10.26, 8.58, 9.16
  • Avg pace: 9.34 min/mil
  • Stretching 15 minutes

Not my best run ever and cut short as I wasn't feeling to great so I'm taking today off as a rest day even though I'm 1.5m down on my planned mileage. 12m planned tomorrow and a 10 mile walk Sunday (instead of my 2 m recovery run).

My big question now is - 2 weeks to MK Half, what's my approach? Do I go all out to run it in the fastest or do I stick to my weekend run pace or do a bit of both? I've never run in a proper organised race before (well not since school anyway)

Any tips gratefully received

Plum    pirate
23/02/2013 at 19:48

You will have people around you and the tendency will be to go faster than you plan to especially in the first part, exactly yhe same as on the day of the marathon, it is surprisng how having people around you drags you along a bit quicker, also you will not have road junctions, traffic bikes etc to worry about.

Best intentions would be to run the first half at your long run pace then stop looking at the watch and give it a bit of a lash in the second half......only problem with that is holding yourself back at the start  


and dont change your routine just because it is a "race"  same breakfast same warm up and cool down and same nutrition you are currently happy with


and blinking enjoy it -)

24/02/2013 at 14:04

I'm looking forward to it actually now that's it's so close (let's hope I feel the same about the marathon a bit closer - I'm dreading that at the moment)

Yesterdays run was hard work. I've been a bit off colour all week plus I probably had one glass of red to many Friday night and hubby was supposed to be biking alongside but had to work instead. I also ran to fast I think so I just burned myself out with the combination above.

  • Dist: 12.56m
  • Time: 02:10:42
  • Splits: 10.03, 10.11, 10.16, 10.14, 10.36, 10.25, 10.16, 10.20, 10.18, 10.57, 10.41, 5.55
  • Avg pace: 10.24 min/mil
  • Walking 10 Stretching 15 minutes

The last couple of miles I felt like I was running through treacle so my aim next week is to slow it down a bit from the start.

Today I walked 9 miles with full pack in 3 hours - lovely scenery but boy was it cold. An afternoon of sofa and crap TV beckons.

Enjoy the rest of your weekend.

28/02/2013 at 07:48

Having a bit of a negative "I can't believe I signed up to this, I'm never going to be able to run that far" week so far - not sure why. Here's how the weeks gone so far.


  • Dist: 4.01m
  • Time: 39:51
  • Splits: 10:09, 9:43, 9:59, 9:56
  • Avg pace: 9.57 min/mil
  • Stretching 10 minute


  • Dist: 3.17m
  • Time: 27:31
  • Splits: No splits recorded
  • Avg pace: 8.41 min/mil
  • Stretching 10 minute

Today's plan is 6 miles and Saturday14.

Plum    pirate
01/03/2013 at 23:06

Dont you dare be negative...... look back and think of when youy started and how far you have come already, you have the mental toughness to do it, all we need to do is sort out the physical side and it will be a walk in the park without the walking......

14 miles on Saturday will be a doddle...... weather doesnt look too crap either



03/03/2013 at 10:21

Thanks Plum.

Thursday - not a bad run:

  • Dist: 6.2m
  • Time: 01:03:21
  • Splits: 9.53, 10:17, 10.21,10.28, 10.20, 10.00
  • Avg pace: 10.13 min/mil
  • Stretching 10 minute


  • Dist: 14m
  • Time: 02:31:58
  • Splits: 1 10:36 2 11:03 3 10:27 4 10:29 5 10:06 6 10:29 7 10:11 8 10:57 9 10:46 10 10:36 11 10:12 12 10:26 13 10:42 14 10:51
  • Avg pace: 10.51 min/mil
  • Brisk walk/jog 10 min Stretching 15 minute

One of my running club advised thinking of it as a 5 mile run, then a 5 mile run, then a 4 mile run rather than 14 miles and that actually worked well and all was going OK until mile 12 when I reckon I hit my personal wall. The last 2 miles were awful, everything hurt and I was so tired. I don't know if it was because I'd run alone (hubby was away so couldn't bike alongside) or because I hadn't slept particularly well but I felt miserable by the time I got home. I did eat carb and protein the night before, large bowl of porridge in the morning, drinks and snack whilst running. Who knows.

My heel was quite painful yesterday afternoon but I've iced and massaged it and (touch wood) it feels OK today. I'm also losing a toenail which doesn't help so that's all strapped up.

I've been out this morning and done a slow and steady 1.6m to loosen things up and I've booked a sports massage for tomorrow.

This weeks total miles = 29

Next week - 3 Mon, 3 Weds, 6 Thur, 3 Sat, MK Half Sunday and some work on the positive mental attitude


04/03/2013 at 09:48
Hi Vanessa
Well done on your long run. The last couple of miles may have been hard but you got through. You now know you can carry on when it gets tough, a good mental boost I think. I've had a couple of bad runs too but I've just forgotten about it and carried on with my next run. Stay positive !
04/03/2013 at 18:09

Thanks carterusm,

Just a short one today:

  • Dist: 3.63m
  • Time: 48:30
  • Splits: forgot to charge Garmin
  • Avg pace: 10.40 min/mil
  • Stretching 10 minute

followed by a sports massage which hurt but overall legs feel better. The heel problem is apparently a heel bursa for which I've been given specific stretches and self massage techniques so hopefully I'll be able to keep it away.

I'm actually looking forward to the MK Half on Sunday now .

Plum    pirate
07/03/2013 at 22:34



sorry been off wandering again   MK will be a good test of how far you have come and you will be pleeasantly surprised how comfortable it will be

you talk about struggling in the last couple of miles last weekend but they are all still at or below your average pace for the run, you have the endurance starting to buld now and you just have to work out what pace you can keep going at for the longer distances.... the aveages are getting faster as you get stronger and you have just to have that faith in your own ability, negativity is not allowed here :-0 


MK is just anothe step on the road to achieving your goal and has to be treated as such, it is not the reason for the training but part of it and you have to use it to learn from, it may not go perfectly but whatever happens we can look and learn from it and use it too improve again.


Go do it girl.....

08/03/2013 at 07:02

Thanks Plum.

This weeks runs so far:


  • Dist: 3.2m
  • Time: 27:28
  • Splits: No splits
  • Avg pace: 8.40 min/mil
  • Stretching 10 minute


  • Dist: 5.4m
  • Time: 56:53
  • Splits: 10.17, 10.09, 10.26, 10.11, 10.25, 5.2
  • Avg pace: 10.16 min/mil
  • Brisk walk 15 mins Stretching 15 minute

The heel was a bit sore earlier in the week but I'm keeping on top of it with the exercise/massages I've been given. I'm really looking forward to Sunday now. I'm planning to do my Saturday run tonight and have a complete rest day Saturday instead. Does that seem sensible?


Plum    pirate
09/03/2013 at 21:17

indeed and i presume you resisted all urges to g9 cantering round the lanes.....

10/03/2013 at 17:58
Details to follow tomorrow but first half completed in (unofficial time - official to follow when its on their web site) of 02:09:03. A sore heel and a few minor niggles but enjoyed it and very proud of myself
11/03/2013 at 07:43

Chip time 02:09 dead on - happy days

As usual Fridays run didn't go as plan as youngest informed me he had climbing, not leaving me enough time to run. I went out Saturday instead and had a very satisfying run. I decided to check out the last mile of the MK Half course as it's uphill.

  • Dist: 6.2m
  • Time: 01:02:48
  • Splits: 11.11, 10.26, 10.10, 10.12, 10.13, 10.25
  • Avg pace: 10.26 min/mil
  • Brisk walk 5 mins Stretching 15 minute

Sunday I woke from a crap nights sleep feeling sick to the point where I had to force down porridge and malt loaf. Once I got to the start and met some friends I felt better.

  • Dist: 13.1m
  • Time: 02:09:00
  • Splits: 09:17 09:22 09:42 09:55 09:58 09:53 09:58 09:55 10:00 10:00 10:12 10:29 09:54
  • Avg pace: 9.53 min/mil
  • Brisk walk 15 mins Stretching 15 minute

I started faster than I should due to both the runners and the fact it was a downhill start and it took me a couple of miles to reign it in a bit to a sustainable pace (I hoped). I felt pretty comfortable the whole way round to be honest. I had a tight calf at mile 5 and just ran with longer strides for a bit and that sorted it and I felt a bit lightheaded at mile 11 but had a big drink of water and felt better.

I carried water and drank all the way round, just sipping, and probably drank 500ml in total and I had a clif shot block at miles 5, 8 and 11 - the first made me a bit nauseous but I think maybe I should have drunk more to get it down. I sprinted up the hill at the end as it's one we do in training often but that's the only bit I felt really puffed.

I'm really please overall and (apart from a painful heeel yesterday afternoon) feel great today.


Thanks for all the encouraging word - it really does help.


Plum    pirate
11/03/2013 at 19:46

Bloody marvellous effort, excuse the language  


You must have had an enormous confidence boost from that ..... it wasnt the best of weather out there yesterday but you ran an awesome race...... all the training has paid off up to now, all we have to do is just keep the bandwagon rolling along. hope you are feeling ok today, tomorrow you will probably be a bit stiffer but a light run if you can should shift some of that lactic from those brilliant legs of yours..... what is the plan for the rest of the week?  

12/03/2013 at 07:16

Thanks Plum.

I did a very slow steady 3.5 miles last night - no splits and I didn't even bother to time it but felt all the better for it.

Plan for the week is: Weds club 5K, Thurs club 10K Sunday 16-18m.

I'm thinking of swapping a couple of runs around for my holiday weeks. Instead of doing 20m on Sat 30th I thought I'd do 10 ish and then do the 20m on the following Tues just before flying to Turkey as it will be easier on home turf. That means w/c 25/3 total miles will be down to 23.5 (from 33) but the following weeks will be up to 26 (from 12) as I will not be running at all for the 3 days we are in Istanbul. What do you think?

Total miles last week 31.5

Plum    pirate
12/03/2013 at 22:21

I understand the dropin mileage for the holiday and that is fine as we have known about it all along, if you feel comfortable oving the long one to just before you go and then maybe doing another long one once you get home and have the washing in the machine then fine,,,,,keep ypour legs ticking over on holiday but use it to rest a well... Coming back refreshed will reap enormous benefits once you hit the tarmac again

16/03/2013 at 06:52

I'm certainly looking forward to the holiday .

This weeks so far:

Weds (snowing):

  • Dist: 3.17m
  • Time: 27:32
  • Splits: no splits
  • Avg pace: 8.42 min/mil
  • Stretching 15 minute

Thurs (pouring with rain):

  • Dist: 6m
  • Time: 01:00:32
  • Splits: 10.00, 10:17 09:57 10.00 10.07 10.11
  • Avg pace: 10.00 min/mil
  • Brisk walk 5 mins Stretching 15 minute

Todays run is now tomorrow as I have to spend the day in Leicester at a climbing comp with youngest son. The weather looks crap for tomorrow so I may well be running in wellies .


Plum    pirate
16/03/2013 at 10:22

I am apparently doing 20 miles......and 20 miles for the next three weeks as well if not more    


Do a I say not as I do,  as I will probably break, just realised my marathon is about 5 weeks away and i am a little behind with my training    


I shall pop back tomorrow to see if you had to build an ark

17/03/2013 at 12:48


Horrid run today in more ways than one. Torrential rain interspersed with sleet and snow, heavy legs for 1st 4 miles, hip and heel pain for last 4 miles and a garmin that kept switching itself off. To add to that I didn't make it to 16 miles.

  • Dist: 12.64 miles running followed by a wet and dismal 1.5m walk home
  • Time running: 02:25:19
  • stretches 15 minutes followed by half hour defrosting in the shower

I just completely ran out of stem coupled with being in pain. I am now struggling to walk on the left foot with severe heel pain. I am icing, stretching and massaging and if it's no better in the morning I'll make an appointment with sports physio.

Hope your run was better Plum.

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