RW Forum Six – Sub 5 Vanessa Ford with Plum

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14/04/2013 at 17:45
Over the last 12 days I managed 5 3 mile runs while in Turkey. Sadly I had a whole week of violent sickness and bad stomach which did put paid to more running in the second week. Today I intended to do 20 miles; 1.5 mile to club, 12 miles with running club and 6.5 on my own. What I didn't realise was that the 12 miles was a hills rep session (and they are reasonably fast) so by the time I was on my own my legs where knackered. I only managed 16.5 miles, the last 1.5 at walk/run

I'm sure I would have done more without the hills but we'll never know.

On the plus side my new trainers mean no blisters .
Plum    pirate
18/04/2013 at 11:57




still that type of illness is good for unplanned weightloss


If the hill reps didnt kill you they will only have made you stronger and like you say it was probably equivalent to 20 on the flat, it is that grit and dtermination to keep going when you are knackered that is the key 

19/04/2013 at 06:53

Sadly only lost 1lb .

This week I haven't garmined as I couldn't find the lead (again) - it has turned up in one of the bags we took on holiday so it is primed for Sundays 14 miles.

Mon 2 mile gentle recovery run.

Tues 3 miles - 29:32

Weds 3 miles - 26:58

Thurs 6 miles - 1:03:23

Rest day today and tomorrow's run is now on Sunday as I'm at climbing comp with son all day tomorrow.

How did Brighton go?

Plum    pirate
20/04/2013 at 20:25



Didnt do it...... things just werent right for several reasons, 


Doesnt give you the excuse to slack though......watching tomorrow should give you enormous inspiration young lady

22/04/2013 at 07:53

That's a bummer Plum.

Long run yesterday 1.5 miles to club in 14 min 30 followed by:

  • Distance 12.16 mi
  • Duration 2h:11m:59
  • Avg. Speed 10:51 min/mil
  • Splits: 10.28, 10.15, 10.19, 10.39, 11.01, 10.55, 10.47, 11.19, 11.11, 12.30, 11.19, 11.24, 1.45
  • Stretching 15 mins plus 15 mins on roller

I must admit I'm struggling with a few niggles at the moment. The heel is really painful when I stop and I've also had lower inner calf and ankle pain on the right leg - I could barely get myself out of bed this morning. I'm off for a sports massage after work today and hope that cures some (if not all).

2 weeks today eeeek

22/04/2013 at 18:46

Latest update - the heel has been fine today so the massage and stretching obviously worked. The pain on my right leg is an inflamed tendon so I am on enforced rest until Thurs. The legs generally feel better for the massage and I have booked another one for a week Friday.


Some questions:

1. Do I try and cram more miles into the rest of the week or just stick with my 5 or 6 Thursday and 10 Saturday?

2. Is it worth running with a pacer on the day or is it just as well to just keep an eye on my pace using my Garmin?


Plum    pirate
22/04/2013 at 21:15

Stick with the 5 or will build no more endurance now so lets not aggravate the foot      

on the day i would suggest that theadrenalin will push you along too fast if you are not careful. If you feel comfortable for the first few miles it probably means you are running too fast


If you have a training partner on your garmin set it for a sensible pace for the first 10 miles and stick to it to keep you in check .....   thne run to how you feel you have a plan   stick to it..... 

26/04/2013 at 16:19

Lots of stretching, icing and rolling this week. Went out yesterday and felt twinging at just over 4 miles so I stopped, stretched etc. This morning leg felt fine so I've been out and done a short run this afternoon.


  • Distance 4.15 mi
  • Duration 45m:13
  • Avg. Speed 10:53 min/mil
  • Splits: 10.55, 10.36, 11.41, 11.09, 1.36
  • Stretching 15 mins


  • Distance 1.65 mi
  • Duration 16m:47
  • Avg. Speed 10:11 min/mil
  • Splits: 10.25, 6.23
  • Stretching 15 mins

Plan for tomorrow is 10 mile easy run, Sunday a 8ish mile walk.

Really hoping that leg holds out tomorrow and I'll feel more confident then about the big day.

27/04/2013 at 12:27

Feeling more confident after todays run - started slower than usual as leg felt a bit tight but it gradually eased.

  • Distance 10.36 mi
  • Duration 1h:48m:32
  • Avg. Speed 10:29 min/mil
  • Splits: 11.00, 10.16, 10.13, 10.17, 10.36, 10.22, 10.15, 10.32, 10.29, 10.38, 3.55
  • Stretching 15 mins plus 15 mins on roller

Touch wood, fingers crossed all feels pretty good so I'm feeling a lot better than I did over the last week.

OMG only 9 days to go

30/04/2013 at 07:30

It is creeping up very quickly now. I'm feeling very nervous and a bit excited at the same time. Sunday I walked 6.5 miles with full pack in training for my Mount Toubkal trek (more excited about that - only 3 and a half weeks to go!).


  • Distance 4 mi
  • Duration 42m:22
  • Avg. Speed 10:35 min/mil
  • Splits: 11.13, 10.35, 10.11, 10.21
  • Stretching 15 mins

My calf feels a bit tight when I start so I'm taking it easier for the first mile or so and it starts to ease. I have been stretching 4 times a day so hopefully, come Monday, it will hold up.

The rest of my week looks like this: Weds 5K club run, Thurs sports massage, Friday rest, Saturday 3 miles easy run, Sun - should I run or rest?

Tentative plan for the day - aim to start out at 10.30 min/miles - what do you think?

My longest run to date I started off around 10 and then gradually tailed off to 11.30 min/miles and finished with an avg 10.42 min/miles for the 18 miles - I'm hoping if I start a little slower I may be able to maintain the pace longer - or is that rubbish


Any helps and tips gratefully received as always

Plum    pirate
02/05/2013 at 22:41

A marathon can be broken down into 2 halves, the first 20 miles and the last six and a bit and the effort required to complete both halves is about the same mentaly and physically

I have said before to several people that if you start off feeling comfortable you are running too fast...... start at 10 1/2's and stick to them for as long as you can  at least I would say to half way... then run to feel, if you are still comfortable at 13 miles then you are as well trained as you expected, if you still feel comfortable at 20 then you are entering into what is in fact the second half of your race


Sunday put your feet up, insist on being waited on hand and foot     ....,,,,, drink steadily, sipping bits all day.... water or energy drink. eat rest try and sleep


you will be better getting an early night on the saturday as you probably wont sleep that well on the sunday

Go out and smash it young lady......enjoy the day, bask in your achievement afterwards


Any last minute questions I will pop in and check..



03/05/2013 at 06:06

Thanks Plum

Sports massage last night encouraging - everything feels much better now with just a residual background twinge but with massage and stretching over the next couple of days I hope that's go it covered.

My biggest concern for the day is the weather - I've trained in crap, mostly freezing weather almost the entire time so all my gear is aimed at that. Do I run in what I know and be to hot or do I wear gear that is going to be cooler on the day but is untested for that length of run?

Passed on the bit about being waited on hand and foot to the family. I'm going to park myself on the sofa with a large pile of DVDs and a whistle to call them all to heel .

Thanks again for all the input.

Plum    pirate
05/05/2013 at 08:07

Legs .... run in what is comfortable

Tomorrow morning eat what you have eaten in training, drink what you are happy drinking and dont change anything last minute


today eat all day ..... just graze away on the sofa and get thouse carbs into you

Top you willhnave to take a couple of layers off as you will get to hot and end up dehydrating..and it will probably start off a bit chilly so wear an old t shirt on top you dont mind throwing away afte a couple of miles once you get warmed up (but pin your number to the one you want to keep :-0 )

Relax...... you have done the training all you have to do now is go out and enjoy the day. I hope you have a fantastic time out there and exceed all your expectations  I will await your report with pleasure



Plum    pirate
06/05/2013 at 16:16


06/05/2013 at 17:48

I'm back. 22 degrees out there today. It was 15 when I was dropped off an hour before  the start at 9. Unofficial finish time - YES I FINISHED !!!!!!! 05:17 but I wasn't paying to much notice and garmin a pain so I'll follow it up tomorrow. 1st half went to plan, 2nd half to pot a bit with very sore tendon. Full race report to follow tomorrow but I'm going fo a lay down now

Thanks for all your support Plum

Plum    pirate
06/05/2013 at 19:35

bounces around very happilly


woo hoo


07/05/2013 at 06:17

Very sore calf and heel this morning plus VERY painful toenail which is hanging on by a thread.

Here we go: Start of race to mile 13 went like a dream (with the exception of me being sick from heat/warm gatorade around mile 9). Took some more carbs and water on board straight away. At 13 the calf started really hurting and I had to slow my speed right down. Tried run/walk but it felt easier to run slower. Miles 19 and 23 I did have to do a bit of run/walk as I was in quite a bit of pain and the temperature was 22 degrees. After 23 I gave myself a good talking to and got running again - if a little slowly. Coming in to the finish was amazing.

  • Distance 26.39 mi
  • Duration 5h:11m:20 - official time
  • Avg. Speed 12:50 min/mil
  • Splits: 10.25, 10.35, 10.26, 10.14, 10.25, 10.31, 10.29, 10.18, 10.31, 10.41. 10.28, 10.49, 12.01, 11.48, 11.40, 12.37, 13.58, 13.23, 14.21, 13.54, 12.37, 13.40, 14.33, 12.56, 12.07, 11.00, 4:53
  • Stretching 15 mins

The support was immense and people I knew were popping up all over the place. I don't think there was a mile when I didn't see a friend or family member plus the crowds were amazing.

I'm in quite a lot of pain today but I have a sports massage booked for later today so hopefully that will help.

Did I enjoy it? yes hugely and no at times

Will I do another - hmmm, think I'll stick to half marathons in future.

At mile 13 I very nearly threw in the towel but I'm glad I didn't - it's proved to me that I really can do something even if it's not going well if I just grit my teeth and get on with it.

Thanks to all the support online, especially Plum. It has been invaluable to have a sounding board and some objective feedback along the way.

Off to school now to show off my medal .

Cheerful Dave    pirate
07/05/2013 at 13:56

Well run Vanessa, glad you enjoyed it (well, most of it!)

07/05/2013 at 18:10

Thanks Dave

Edited: 10/05/2013 at 16:48
10/05/2013 at 16:59

just realised a typo Avg speed: 11:39 min/mile

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