Talkback: ASICS Target 26.2 Team: Colin - Page 10 - Spring Marathon

knight rider

26/12/2011 at 19:06

Nice picture speedy, and pink gloves too - very nice! 2 hours in a dress like that is good, you'd think your feet would keep catching on the dress?

Don't worry Martin, there'll be more stats than you can shake a stick at! Kevin Bridges is a funny guy, although you have to listen carefully to understand his strong accent!

First run of the campaign this afternoon. Scheduled for 4 miles, but staying at an unfamilair running area (my parents) it came out at 4.5 miles. Average pace was 8.25 min miles, with my slowest being a whopping 8.37!. I used the opportunity of going slow to have a nose at some old haunts I used to frequent when I was younger. Surfice to say there have been a lot of changes. Crewe has come a long way since the late 80's, it now has a Subway and probably one of the biggest Tescos I have ever seen - 2 floors and what appears to be trolley escalators?!

Steve Marathon Coach

26/12/2011 at 19:24

A good start to the campaign and we get a assessment of Crewe's economic standing and comedy reviews too!

CC2 - Speedy Goth

26/12/2011 at 19:25

Actually her skirt is like a giant tent. There's acres of space under there. The main problem she had at the GNR was other people being in the way and not being able to squeeze through the gaps. At Parkrun we had similar issues to begin with, plus a few narrow gates to fit her through!

Trolley escalators are just plain weird. They kind of glue your trolley to them then spit you out at the end.

8.37 is NOT slow. It's pretty much the fastest I can manage at the moment!

knight rider

26/12/2011 at 22:17

Hi Steve, what are your views on weights/resistence training? Is it worth me trying to fit in a gym session each week? One of the things suggested in my BUPA report was some resistence work using all the main muscle groups.

I'm sure your pace will pick up again Speedy, have you managed to shift that cold?

CC2 - Speedy Goth

26/12/2011 at 23:03

Not a cold KR, sinusitis. I'm on antibiotics.

peter thompson 14

26/12/2011 at 23:42

Hi KR, really pleased you made the cut this time after all the support you gave me last year. Seems like the trainings started well and look forward to reading how it progresses over the coming weeks. I have no doubt with steve and the asics crew youe make 3:15 and you really are in for the exerpeirience of a lifetimes so make the most of it and pack your suncream for paris it was scorchio last year

. Good luck!

Steve Marathon Coach

27/12/2011 at 00:15

KR - yes do feel some form of weights/gym work/core strength is more than useful but it's best secondary to any running sessions rather than instead of - ideally one major session a week on one of your easy days but also some smaller sessions (ike 15 mins) at home

Philip_M_Jones

27/12/2011 at 09:24

peter thompson 14 wrote (see)

Hi KR, really pleased you made the cut this time after all the support you gave me last year.

Hi Pete, any sort of infill on what has happened to you since Paris? There was talk of other marathons, New York I think, joining Bournemouth AC (didn't see you in such at various meets in the summer) and a 2:45 for the championship start at VLM 2012.

peter thompson 14

27/12/2011 at 10:00

Hi PMJ, hope your runnings goin well and things. Its been a bit of a mix bag really as hurt my knee about 4 weeks after paris and had to spend the time on cross trainers, bikes and in the pool for the best part of 3 months mixed in with a few runs to test it out. This meant i didnt do the abingdon or new york marathon as planned. Since then im am still kindly recieving advice from steve and have been focusing on speed trying to improve my 10k times with the plan to progress that onto building up the millage for london in april. Ive done a few 10k's 36:31 twice and 35:27 yesterday in poole and a park run best of 16:42 so it is definatly paying off. Now just starting the marathon training like KR and a lot of others. Hows your running going anyways any races planned next year?

Philip_M_Jones

27/12/2011 at 16:13

peter thompson 14 wrote (see)

Hi PMJ, hope your runnings goin well and things. Its been a bit of a mix bag really as hurt my knee about 4 weeks after paris and had to spend the time on cross trainers, bikes and in the pool for the best part of 3 months mixed in with a few runs to test it out. This meant i didnt do the abingdon or new york marathon as planned. Since then im am still kindly recieving advice from steve and have been focusing on speed trying to improve my 10k times with the plan to progress that onto building up the millage for london in april. Ive done a few 10k's 36:31 twice and 35:27 yesterday in poole and a park run best of 16:42 so it is definatly paying off. Now just starting the marathon training like KR and a lot of others. Hows your running going anyways any races planned next year?

Sounds a tough one, injury after the ecstasy of Paris, but glad to see you seem to have come out the back end of it and speed looks OK: 16:42 at a parkrun is handy. I had a good year, the plan for a few years has been to do 6 minute mileing at progressively longer distances so I managed it at 3k in 2009, at 5k in 2010 and the plan was for 10k this year which I got at Richmond 10k, 36:56, but I also managed to do sub-hour for 10 miles with 59:26 at the Cabbage Patch (a lot of the same course as Richmond).

Plan for 2012 is London marathon in April during which I will have a tilt at 2:50 (did 2:57 this year so I reckon 2:50 is an ambitious target but 2:55 is too easy) so any hints in a 2:4x will be much appreciated, though a negative split like you did is not in the offing, and then usual summer 5k madness.

Matchstick Man

27/12/2011 at 22:37

KR - Something I've started doing in the past few months is simple weights 3 times a week in my lunchhour. Nothing fancy, just some simple compound moves like bench press, deadlift, overhead press, squat along with incline flys, some cable stuff,etc. It fits in nicely with 50mpw without affecting my running and (I feel) complements it well. Steve is spot on with saying 15mins at home is doable - press ups, reverse leg curls, planks, side planks, tricep dips off one of the dinner chairs. There's a tonne of stuff you could do.
You're trying to "injury proof" your body as much as possible and make sure that you don't fall apart in the closing stages of the marathon

golfer

27/12/2011 at 23:29

Congratulations on getting selected Knight Rider!

Have had a quick read through this thread and like one or two others have said, you look a very good bet to achieve your target (based on your other distance times).

I've done a couple of marathons recently - Abingdon in October, which was my first and Portsmouth on Dec 18th. I was planning to do MK in late April but my running club have just upgraded me to the VLM, so have had to change my plans . Now thinking about what training to do for VLM so may keep an eye on your thread. What maximum weekly mileage are you working towards?

Steve Marathon Coach

27/12/2011 at 23:35

The plan should be to take the miles up to above 50 a week but probably not quite 60.

knight rider

27/12/2011 at 23:35

Hi Pete, good to hear from you again. Shame the knee injury put a dampener on Abingdon & NY. You've out in some pretty quick 5k & 10k times. Are you planning any half marathons in your build up to VLM? Good luck with your training, VLM is quite flat so definately a fast course if you cn avoid the crowds at he beginning.

You've had a good stream if results this year PMJ, especially the cabbage patch 10 which I know you were building up your training for. I'm sure there'll be a few good tips on Choisty's thread from Steve (and others)!

There's a gym near where I work where I could theoretically get to on a Monday lunch hour MM, so I'm going to look at geting an induction there. It's a pay as you go place, so once registered you can go as much (or as little) as you want/need.

Steve, I've been doing the plank, 2 step hops, press ups & calf raises so far intermittingly and will be looking to build up to a workout at home involving all these and a few more.

knight rider

27/12/2011 at 23:38

Here's how this week looks in terms of training:

Week one: 38M

Mon: December 26: 4M easy in approx 35 mins

Tues: December 27: 5M slow in 40 mins with some gentle strides

Wed: December 28: 6M easy in 50 mins

Thurs December 29: 6M with middle middle 4 miles at marathon pace (7:30)

Fri: December 30: Rest

Sat: December 31: 5M easyin 40 mins or parkrun (5M with warm up etc)

Sun: January 1: 12 miles slow in 100 mins

knight rider

27/12/2011 at 23:51

Family day today at my parents with my brother and kids joining us. Another Xmas day really with more presents exchanged & a top meal. Then it was a 2 hour journey back via a diversion due to an accident which meant I missed getting to the Club. Managed to get out though and actuallybumped into some Club mates on their run on the way!

5 miles in 39.36, av pace of 7.54 and av heart rate of 154bpm.
Mile splits worked out at:
7.46
7.41
8.02
8.05
7.59
then 6 x 100m (ish) strides - something new for me at the end of a run!

As you can see I need to work on my perceived pace, as the first 2 miles were quicker than I thought they were. I'm trying not o be a slave to the Garmin and looking at it all the time and going more by feel. First time ever with a heart rate monitor, so not sure how to translate the av heart rate information?

Edited: 27/12/2011 at 23:53

Martin H

28/12/2011 at 08:53

I would strongly recommend some light gym work. I do 2-3 sessions a week of back/chest/core work. Nothing with heavy weights but just enough so you feel it. I do these on my lunch hour and then do ad-hoc core bits at home if I am bored (not often). I found that a medicine ball is very versatile and can be used for so many different exercises.

On the HR information, it takes a while to build up a picture. When you start to duplicate sessions over the next couple of months you can track how your HR changes. At the moment not too much use.

Matchstick Man

28/12/2011 at 08:57

KR its worth noting your av HR for all runs and then seeing long term trends. So your long run HR should be either staying the same for 16 weeks and your pace getting quicker or your HR dropping and pace staying the same for example.
After a while you should get a handle on what your HR should be for any given effort and if you notice it being way out you may realise that you're about to become ill.
It's all personal but something that will build up to a personal database eventually

Frazerelli

28/12/2011 at 09:32

KR- remind me what your base weekly mileage and LSR have been for these last few weeks prior to starting the programme.

I do my best to make myself do some weights and stuff but find it so tedious it always seems to get relegated to arsing about on a swiss ball in front of the TV. Better than nothing I suppose. Although gyms can be very amusing watching the teenage lads huffing,puffing and posing for the laydeez

peter thompson 14

28/12/2011 at 10:48

Sounds like some good running there PMJ especially the cabbage patch 10k like KR says. Thats a good mix of targets for london to and will you be doing anything different training wise in the build up as opposed to last year? Im sure from this and choisty threads there be lots of hints through steves and everyone advice etc and my plan this year will be similar to choistys just maybe watering down the millage a little bit initially. I take it you started with a GFA place last year? was there much congestion at the start or did you get away trouble free?

Thanks KR and im sure your still on a massive high at the moment so prob unsuprising your starting your runs a bit quickly. Im sure if you can just ease back in the first couple to ease in and then its a lost nicer feeling mentally to be ending a little faster than the other way around. Im doing chichester 10k, wokingham half and fleet half in prep what about you? Any of those?

As for the gym work some interesting points. Like MH i do some core/chest work a couple of times a week with low weights and high intensity. This is usually a 30 min routine with 1m exercises and 10 sec rest inbetween, This consist of side planks, planks, bridge, swiss ball work, press ups, bicep curls, shoulder press, tricep dips etc. I tend to forgo a lot os sit ups as they have agrevated my back but there are lots of other exercise to work you core apart from them. A few others i have just picked up in runners world or from other in the gym but this can just as easily be done at home with a few argos brought weights.

Edited: 28/12/2011 at 11:06