Talkback: ASICS Target 26.2 Team: Emma

Introducing the fifth and final member of our ASICS Target 26.2 team - Emma (aka EmmaC) Emma will be mentored by Sam Murphy on this thread ...

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22/12/2011 at 17:53

Oi, don't you two go all diva on us...have you seen my barnet it looks like moths have taken a shine to it.

On the topic of skins my training partner can't wear them as the XS size ends up looking like Nora Batty's tights (does that age me?)

23/12/2011 at 09:03

Hi Rosie - I bet I look shocking in the photos - wonder when they come out!

The VO2 max thingy was a real challenge - I was aware as they did the close ups that I was dribbling and as well as holding my arm out to side for the bp I was trying to dry up the dribble - classy.

Wore my trainers on Tuesday for my clubs festive run - I went dressed as an angel (of course!).

Plan starts on boxing day and is gentle to begin with - my main struggle will be tring to fit in the long runs on the weekends that we have to go up to Birmingham as I will require extra childcare. Have entered a half marathon, a 20 miler and a fifteen miler - wallets taken a bit of a hit this month!

Am planning on doing the Watford half - which halfs are the rest of the team planning to do - hope to see some of you there!

mcs - training schedule is in but we keep having to juggle it about with childcare etc. but here is the first week...

Week One w/c 26/12/11 approx 25M

Mon 4M easy (miles) (approx 41 mins) + strength training

Tue 1M easy, 3M Marathon pace (approx 28 mins at MP)

Wed Rest

Thu 4M with middle 2M at 10k pace (approx 38mins in total – 17 minutes fast)

Fri 3M easy + strength training

Sat 10M slow (approx 108 mins) (off-road would be good)

Sun Rest

I will let you know how I get on - first week looks nice though

Edited: 23/12/2011 at 09:04
23/12/2011 at 09:18
Emma, you are going to look great in the photos. Don't worry. They were taking photos of me with my top off... Thats not a nice sight, trust me. The light meter must have stuggled with my pale skin which hasn't seen sunlight since 1991...

Your first week looks good... So exciting...
23/12/2011 at 09:19

Ha ha Craig - are you a vampire?

Week one looks lovely - not so keen on week 10!

Which races are you doing?

23/12/2011 at 11:59
No just a recovering fat man... Wibble wobble...

Put all of the workouts on my Garmin Training Centre last night. Does start to get quite hard... One week at a time I think...

I've got two booked in, Fleet and Birkhamsted. Building up to fleet and hope to complete happily under 2:00 and the other one is a practice run wih half easy and 2nd half at MP. Also to practice some self-disapline in pacing without relying too much on GPS...

You got anything closer to the main event as well? If we don't all get the same ones, could look at something post Paris. Assuming I ever want to run again that is...saying that I've already got a place in the GER in October...
23/12/2011 at 12:46

What a good idea to meet up after - that would be so nice!

I'm doing a 20 mile race about 5/6 weeks out followed by a 15 mile race - hopefully both at marathon pace!

I booked up a load of shorter events after the marathon to maintain my motivation after the marathon slump last year. I ended up smashing my 10k pb probably due to having the confidence in my legs.

What is your taget time? I'm hoping to get under 2 in the TW half but it is a really tough course - Sam wants me to aim to do 1:55 in this - I don't know that I can manage that but I will certainly give it a shot!

23/12/2011 at 12:57

Wash load on, kids up and dressed and breakfasted, swimming (bloomin freezing), fed kids, unload dishwasher and put another wash load on, washing up, sweep floor under table where childrean ate lunch, make my lunch and have a cuppa.

This afternoon  - few last minute presents (un expectedly recieved pressies for the boys), wrap rest of pressies, drop presents and cards off around local villages and town, take grandma out for tea and cake at garden centre, nip to post office to pay in cheque, feed boys dinner, make hubbys dinner, 4ft pile of ironing to hide somewhere so I don't feel guilty and then hopefully I can get out for a little run!

Wish me luck!

23/12/2011 at 13:27
I'm tired after reading that. Where is: quick kip on sofa, glass of wine and and maybe a bit of TV???

I'm aiming for a sub 2:00 in the half. Did a 2:02:38 in October, so should be doable I hope. Been traing since then too as an ongoing thing.

I'm up for something afterwards. Bit worried about there being an anti-climax feeling going on. Hoping this is not too bad though. Looking to you guys for advice on this gig.
23/12/2011 at 14:06

There can be a sense of anti-climax after the marathon, a bit like when christmas is over.

That's why I think booking in some easy rambly summer events where you don't race but just participate and have fun is such a good idea. I ended up doing 14 races this year but didn't race them all.

I managed a 2:01.02 and a 2:01.22 in halfs this year. I was a little diapppointed not to break 2 but I found them really hard. The 2:01.02 was 11 minutes better than the same run the previous year so I think that I expected to keep making the same in roads. However my ploddy legs can go only so fast!

Right washing and wrap some presents - whilst breaking up fights between the boys! Going to buy some pretend champagne as well though!

23/12/2011 at 14:45

Emma - hi there - think I will probably be following your progress closer than the others cos your target (4:15) is the nearest to mine (4hrs) and we have the same issue of having faster shorter distance times (1:45 to 1:48 for a half).  Did Sam say what specifics she had included to address this in your schedule?

Sam - will you or Emma be summarising the whole 16 week schedule so we can see how it all pans out?

Emma - I'm also doing Watford Half so will be good to meet up - I think some of the others are also doing this one as well.  Be careful about doing a 20 mile race so close to the marathon at marathon pace which may need too much recovery after - see what Sam says.

Merry Christmas to all.

23/12/2011 at 22:15

Hi Oscarr - I'll do a summary after the Christmas crazyness!

Great to meet at the Waford 1/2!  Although I am much slower than you - target for Watford will be 1:59.59! Hopefully when you guys have finished you can wait and shout at me for some extra motivation.

Last 20 mile run is 4 weeks out from the marathon - doing the Spitfire 20 on 18th March then the Cranleigh 15 the week after - as suggested by Sam.

Missing the long run this weekend and starting with a nice gentle 4 miles on boxing day.

23/12/2011 at 23:43
Thanks Emma, look forward to the summary.  Have a great break (til Monday that is!)
24/12/2011 at 10:34

Moring

Just rushing in before work (the joys of shift work ) to wish you all a merry christmas!

That first week looks craking- my sschedule for Brighton starts on boxing day, lots of luck with it |Emma!!

24/12/2011 at 13:25

Hi everyone, I see Emma has already posted the first week of training but will do so again along with a bit of explanation/intro to the programme and some pace guidelines.

A 4.15 marathon is approximately 9:30 per mile. To break 4.15, you should eventually be capable of a sub-1:55 half-marathon (8.40 per mile) and sub- 52:00 10K (8:20 per mile). Right now, you should be running at least 20 miles a week and be able to run for an hour non-stop.

Although Emma’s goal is to break 4.30, I’ve decided instead of using the sub 4.30 programme to use a sub 4.15 programme because both her 10k and half marathon times suggest that she could achieve under 4.15. However, due to her busy lifestyle, she won’t be able to achieve the volume suggested by the programme overall. So it’s a matter of quality, rather than quantity. There is a fair bit of half marathon and marathon pace training included as well as shorter faster efforts, and I've suggested some of the long runs take place off-road to work on strength and also to take the focus on Garmin-watching. But I've also put the last really long run 4 weeks out, to allow more recovery time, and even given Emma the odd week off of long runs altogether (God, I'm nice!) I have found that having a total break from the long run can really help you feel refreshed mentally and physically.

Oscarr: Hopefully the above helps to answer your question about what specifics have been addressed to help get Emma's marathon pace in line with her shorter-distance race results.

PACE GUIDELINES
Slow = 10.45-11mins per mileEasy = 10.00 10.30 Steady = 9.30 – 9.45Half Marathon Pace = 9-9.1510km pace 8.20-8.30Mile/5k pace 8 For The Month Ahead... Your Goal Aim for a sub-53:00 10K or sub 42.30 5 mile race (Week 4).
Your Theme You build your base.  Week One w/c 26/12/11 approx 25MMon 4M easy (miles) + strength trainingTue 1M easy, 3M Marathon pace (approx 28 mins at MP)Wed Rest Thu 4M with middle 2M (or 17 mins) at 10k pace Fri 3M easy + strength trainingSat 10M slow (approx 108 mins) (off-road would be good)Sun Rest

Good luck and talk soon!

24/12/2011 at 16:42
Sam - that answers my questions, thanks very much.
26/12/2011 at 10:53

Having spent Christmas day thowing up (too poorly to even watch my boys open their stockings) I am feeling a bit weak. However I managed the 4 mile at easy pace this morning and now off to do my strength work on the rug. No doubt the boys will see this as an opportinity for 'bundles'!

Hope everyone had a lovely and not sickly Christmas!

26/12/2011 at 10:57
Emma - I feel for you as you must have looked forward to kimbo with the family and the first run of your schedule today - great you were well enough to do the run and hope the kids let you have a kip this afternoon, it's what Shrek movies were made for!! (although I slept through most of the 'A Team' movie last night!!!) 
26/12/2011 at 18:56

The boys are at the panto with their Daddy and I'm about to hit some of the huge pile of ironing! Did miss their little faces yesterday but hopefully we will have some moer fun times this holiday.

I hope the strength exercises get easier - this morning, when trying to do the bridge I had a 4 year old Spiderman trying to lie on top of me! mmmm ... not sure that it helped!

Happy Boxing day!

mcs
27/12/2011 at 08:26
Get well soon! Just off for a run it's good being on hols lie in and run too and no work!! Thank goodness I have daughters not ironed for decades............! I do the paperwork and house stuff!
27/12/2011 at 12:14
Still feeling queasy but managed day 2 as it was mercifully shirt. Used my new Garmin which is absolutely amazing!

Rest day so hopefully will be better for speed session on Thursday- have opted to rub it on a track so I can accurately calculate my pace.

Mcs I do all the bills and filing too!
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