sub 4 hour group,if anyone wants to get together - Page 15 - Spring Marathon

Percy Cheeser

14/01/2004 at 15:49

Welcome Lynne,

Yes, nice work CA - looks like you're already on the pace and building the mileage nicely.
I'll be doing Richmond Park and Hastings too.

I'm well on course too (I think). My high mileage approach seems to be bearing fruit as I'm definitely getting faster whilst keeping the heart rate comfortably around 150 (my HR max is 194).

Except for today that is....;-) Motivated by what Poppy put on the daily training thread I thought I'd go a bit quicker than normal and managed 14 miles in 2:03. Not quite as comfortable as usual with HR average at 158, but still under expected race HR.

Rolling 7 day total mileage new PB of 68.3

Off to the physio now for an MOT.

Good training everyone.

Hollywood (busy on runsaturday.com) pirate

pirate

14/01/2004 at 15:55

Hi CA

I'm impressed... the Watford half will be your first ever race and you're already doing 19 mile training runs. Congratulations!

I wouldn't be too upset about slowing down towards the end of a run that long - once you've run that far then you've every right to get tired. Some advice I've heard is:
- to keep training - it will get less hard (I hope this is true)
- for the long runs, to concentrate on the time that you spend running rather than on the distance,
- to run with others (as this helps keep the motivation up)
- to make sure you've got enough food and water on board - certainly I'm finding taking on water helps keep me going - but then it's 7 years since I last ran as far as 19 miles - but only 4 weeks until I'll run that far again...

Crazy Addick (CA)

14/01/2004 at 16:08

Thanks for the encouragement everyone, off now to do today’s run and I feel it will be less lonely tonight.

I will keep you all informed and look forward to hear from you all on your progress.

Welsh Poppy

14/01/2004 at 17:32

Well done Percy you have superseeded me on mileage:-)I have never reached over 58 miles well done!!!

Good luck at physio

CA
I agree with benicetome

But have to say on long runs you need a sports drink like Lucazade 2 bottles plus a sports bar to keep you going so you don't fatigue.

Good luck on todays run

Lep Recorn

14/01/2004 at 18:00

I will be at Richmond & Fleet before the FLM.

I managed another ~15 mile run at the weekend
in a pleasing 2.10 . . . 10(slow) K on
sunday and a fast (40 min) 5 miles Tue.

Decided not to get wet in the rain this
morning - so I took the bus (and got wet anyway)!

17 miles planned for this weekend . . .

natnif

Percy Cheeser

14/01/2004 at 18:06

Thanks Poppy.

You're still the Queen of the long run though...

Green light from the physio. Did some gait analysis - not perfect but ok. He confirmed my shoe choice. Apparently just the ticket for my mild over pronation.
Also suggested a soft tissue massage might help with a slight niggle I have in my left hamstring/glute and slightly inflexible hip muscles.

I thought the visit a worthwhile investment considering the mileage I'm doing.

Welsh Alex

14/01/2004 at 18:07

Went for a 15 miler on Sat, got drenched after 5, legs of lead, turned round and plodded home. Coughing by Sat Nite, Green flem buy Sun, Rough as a badgers ... today.

Now for plan B.

Welsh Poppy

14/01/2004 at 18:16

Percy

I would agree a worthwhile investment great news on your trainers:-) I must get around to arranging an appointment, although I go and have a massage ever 2 weeks which keeps me ticking over!

I think you are the King of mileage:-) i am going to have to keep an eye on you!!!

Alex
Sorry run did not go to plan- but you live to run another day!!

Welsh Poppy

14/01/2004 at 18:19

But Percy

Please have a rest day you should be having at least 2 rest days a week!!!

Percy Cheeser

14/01/2004 at 18:42

Poppy - thanks for the concern/advice.

I think that while I'm in this aerobic base building phase (which means nearly all my running is comfortably paced at around 150 HR) I can get away with only one rest day a week, usually after the longest run.

When I eventually (mid. Feb) start to add intervals and speed work and tempo/threshold runs then I'm going to have to be a more cautious as that's when I'm more likely to pick up injuries.

Apart from my December sickness I've been building mileage since starting running again last June and reached 50 mpw for the first time in late October so it's not like I've suddenly added a lot.

However, if I do feel the need for an extra rest day I take it or better still walking with Mrs. P for a few hours, makes a great alternative to a recovery run.

Welsh Alex

14/01/2004 at 18:49

Thanks poppy, the frustrating thing is having a few days off. Have taken so many remidies my blood would make Ben Johnson look like a saint !!

Seem to get cold /flu type things quite a lot. Only 4 weeks since the last dose.

Never suffered until I went to Uni - then it was chocks-away for the nast little viruses and they haven't looked back since.

Welsh Poppy

14/01/2004 at 20:28

Alex,I think your immune system must be low do you drink plenty of Orange Juice or eat plenty of Oranges and Kiwi fruits??

Maybe you should think of getting the flu jab in winter?

As a chronic asthma sufferer I have to have the flu jab as in high risk group!! No colds or flu as yet(fingers crossed)although everyone around me has been dying like flies.

I have to say I have never found the remedies any good and even my pharmacy said all you need is paracetomal and honey and lemon or some hot lemonade and let nature take its course, although lots swear by echinacea!!

Hope you are back running soon

Percy Cheeser

14/01/2004 at 20:57

Alex - Echinacea (sp?) is supposed to boost the immune system I believe - I take it along with Glucosamine for joints and Calcium and other stuff.

www.zipvit.co.uk is good value for vitamins and the like.

I lost 17 days training in December to a flu type virus thingy so I know about the frustration of being on sick leave....

Good luck.

Crazy Addick (CA)

15/01/2004 at 09:42

Morning all, well another run done, it rained all the way home in the car but lady luck was smiling on me and it stoped as soon as I left the house.

Another 6.6 mile @ 8.30 min pace, left shin a bit sore this morning so will do a slow run tonight.

WP, intresting that you feel two rest days are needed, before xmas I was running 5 days but after looking at some programmes on RW and the run log have steped up to six days.

May have to re-think this if shins start to play up more.

Hollywood (busy on runsaturday.com) pirate

pirate

15/01/2004 at 09:54

Interesting discussion on rest days.

I'm now planning on having just 1 rest day a week - and somewhat unusually I'm planning it for the day before my longest runs as otherwise that run really seems to hurt. I am also taking it very easy (nice gentle 5km runs) on the days after the long run too so that almost counts as another rest?

Welsh Alex

15/01/2004 at 11:17

Poppy / Percy,

Thanks for the advice. People actually ask me how I get so many colds. Not an asthma sufferer and have not thought of the flu jab. Registered with doctors in Gowerton; lucky to get a plaster cast if you break your leg there so I have not thought of asking. Perhaps I should.

Long hours & contact with lots of the public probably don't help.

Never heard of Echinacea until the other day percy. Might try it.

I do dink stacks of Orange Juice and I have been taking vit C tabs since the last outbreak. Poppy, I like Kiwi fruits but have never thought of a reason to overindulge on them. Great idea.

See you all later; off to buy some snake oil.

Crazy Addick (CA)

15/01/2004 at 12:15

Benicetome, I with you on the rest day before long run for two reasons firstly I agree with you, I seem to have more energy doing my long run after a rest day and secondly as I am now moving my long run to Sunday's because of time this gives me Saturday to rest fully with only my pilgrimage to se my footie team ever other week the worry about.

WP, I'm impressed that you can manage the mileage you do being a chronic asthma sufferer, just goes to show what you can achieve when you put your mind to it.

Welsh Poppy

15/01/2004 at 12:50

CA

I too was training 6 days a week but on advice of training partner to wind down to 5 days as problems with ITB if need be I would try 6 days again.

The day before my long run I have interval training but have a rest day after my long run no choice my body demands it:-(

I guess I look after myself better because if I don't I would not be able to run.Have to say in the 11 months I have been running my asthma has improved and not had a day off sick!!!!

Good luck with snake oil:-)Alex

george

16/01/2004 at 01:49

And if she didn't rest the day after the long run, Welsh Poppy would get a slap from her training partner !!!!!!

Percy Cheeser

16/01/2004 at 12:21

Hello George,

So you're the one keeping Poppy in line then? Please make sure she's no quicker than 3:45 for FLM so I won't need too much elastic to keep up with her....;-)

Could you explain the thinking behind the 3 hour plus long runs at this early stage?
I prob. wont be doing those before late Feb at earliest, but as you may have read I prefer to add mileage to all my other weekly runs which are at the moment comforatably paced.

P.