Talkback: ASICS Target 26.2 Team: Rosie

Introducing the third member of our ASICS Target 26.2 team - Rosie (aka RosieA) Rosie will be mentored by Sam Murphy on this thread (starti...

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21/12/2011 at 13:31

Wobbly - yes Sam is adjusting it to fit with my needs. Think we'll be explaining why it's been adjusted too so people can choose whether to follow the original schedule / the adjusted one/ to make their own adjustments. Am just looking over it now. Exciting stuff!

No probs re the VO2 max stuff - as soon as it arrives I'll post stuff up

21/12/2011 at 13:45
knight rider wrote (see)
Hi Rosie, good to meet you on Saturday in that there London town, hope your journey back was okay, do they only sell tennants super on those trains? It was a pretty full on day by all accounts - it still hasn't sunk in yet, which i know sounds weird! Very surreal having photos in the middle of Regent Street.


Hey, yes the photo experience was random - hopefully they'll have one they can use so everyone else will get to see it and will know what we are on about!.

Re: the train - it actually got worse after I posted on Emma's thread, for the last hour north from Berwick there was signing* too.

Happy Christmas if I don't speak to you before - and good luck for boxing day training start!!

*if you can call it that  

21/12/2011 at 16:09
Why start on Boxing Day? You could get a sneaky long run in on Xmas Day?
21/12/2011 at 16:24

spoons . Christmas day running is very good I think....did my first ever parkrun on Christmas day last year, in the snow too.

Rosie - I love your tales of Dug. Our last dog was a rottie, and when he was young he used to sleep in our bedroom, then jump on top of one of us (usually me) to wake us up in the morning. Being landed on by a 45 kilo monster is really not fun!  And he would also try and sleep between us, which would have been OK except that he was so big he took all the duvet with him .  Still, he was happy

Sounds like a good day in London then - I like the idea of free kit . Gait analysis is a difficult science I think...the last time I tried that way to choose shoes they said I needed completely different ones for my left and right feet as I have differences on each side....needless to say I got custom made orthotics and neutral shoes....

21/12/2011 at 17:18

Spoons - heh, I love the idea of a sneaky long run on Christmas day! Definitely up for that.  Will you be running at Christmas?

Freemers - ouch, 45kg of enthusiastic rottie has got to hurt, I feel winded just imagining it! I love the look on their faces when they are happy and flying mid air towards you to wake you up (Dug likes waking me up so much he does it when I'm already awake, which can be inconvenient!).

On a dog related tangent, has anyone else tried a Leuchtie light collar? The street lights went on outside my window at 1436 today, but cheeringly on getting home Dug's has arrived. E.g.  http://www.collarways.co.uk/pages/leuchtie-led-light-collar-for-dogs/6704

I shall try to pursuade him to be still* for a picture

*this could take some time..

21/12/2011 at 17:37

http://www.runnersworld.co.uk/members/images/345231/Gallery/leuchtie.jpg

21/12/2011 at 18:59
Rosie A wrote (see)
. I've done about 50 miles in them so far *both cringes and waves if Sam reads this!...the 10 miles a day every day habit will be stopping once the plan starts I know!!* and they are fab. 
Damn I wish I had that kind of bad habit!
21/12/2011 at 21:33
Rosie - yes I will do a long run on Xmas day. I'll be in bed until lunch. Run 1-4pm. Then get drunk
21/12/2011 at 21:41
Spoons..normal day then??!
21/12/2011 at 21:49
Pretty much AA - just without the inconvenience of going to work in the middle
Dubai Dave    pirate
22/12/2011 at 13:29
Surely the middle bit if it was a working day would be the run?
22/12/2011 at 14:57
If only. No showers at my work and lunch breaks are frowned upon
mcs
22/12/2011 at 15:35
Seven miler in bootiful sunshine today in one hour and two mins about my marathon pace.......first day of holidays, need new shoes shopping trip to Meadow Hell next week with Asics voucher to kit out three of us hopefully.
Happy holidays all!
22/12/2011 at 15:48

 Loving the long run on Christmas day plan!

Running round Holyrood park today the signs have just gone up for the road closures for the Great Winter Run. Is anyone else (Simon P and girlfriend already noted) in for that? I know it's only 5K, but you can always do the course more than once! (OK, with regard to the training plan, [of which inclusion of the Great Winter Run is one of the personalised amendments], I didn't say that! I shall, for this year, obviously only be going round once...). Really excited about starting the training plan now I've seen a draft. Looking forward to it being posted on here next week. Next week! Woo!

 You're a braver person than me going to Meadow Hell the week after Christmas mcs. I used to live near the peak district and remember trips over there well. Kudos to you for dedication to the cause there..

22/12/2011 at 19:24
I did that 5k three or four years ago. Obviously not exactly PB worthy course bearing in mind you're either slogging up or clattering down a hill. Don't think my knees thanked me for it afterwards. Don't go doing anything daft now!!
23/12/2011 at 14:05
Merry Christmas Rosie and good luck with the training plan.
23/12/2011 at 14:43

Thanks Oscarr, Merry Christmas to you too.

Heh, my 5K PB is on that exact course, Fraser ...Possibly partly why it looked like I was trying hard in Birmingham at the training day when I beat it running round the track.

mcs
23/12/2011 at 17:12
I have booked a house near holyrood park for the Edinburgh marathon for may, is that where you are Rosie? All the best for the training schedule come Monday.
Running with my brother in the am 40 mins tempo and then seven or eight Sunday slow. Have a good weekend.
23/12/2011 at 23:07
Rosie - A chrimbo morning run sounds good before all the relatives come round to open prezzies later on. I've been listening to marathon talk, and I've just signed up to jantastic, which starts in Jan, as a bit of extra motivation. Minni has set up 'team minni' on the site, so I'm in her team, the more the merrier.
I Hope you and Dug have a great Christmas if I don't hear from you before. The collar looks great btw.
24/12/2011 at 13:07

It's Christmas Eve and that can only mean one thing... yes, Santa is on his way to Rosie's house with a marathon training schedule!

Training starts Boxing Day, so here's the plan for the first week, and a bit of explanation to go with it.

I've used the sub 3.30 plan as the basis for Rosie's training. However, Rosie is already covering considerably more miles than what is suggested as a starting point on a weekly basis. The challenge for her is to introduce more structure and variety to her training, and some faster running.
She also does a lot of her training on hilly terrain, so I have indicated some runs that I’d like her to do on flat, even surfaces so she can monitor and maintain pace more easily.
I’ve increased the weekly mileage a little on some weeks, added in twice-weekly strength training and ensured she has a mix of the ‘switch off’ runs that she loves and more focused work. You’ll notice some days are Compulsory No Running Days. This is because Rosie basically never takes rest days (as you'll probably be gathering by now if you follow her thread!)  and I want to make sure she gets at least ONE a week. The other ‘Rest day’ could be an alternative activity day or a very easy-paced run, if she can’t resist.

A 3:30 marathon is approximately 8:00 per mile. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile). Right now, you should be running at least 25-30 miles per week, and be able to run for 1:30 non-stop.

PACE GUIDELINES
Slow = 9.15Easy = 9Steady = 8Brisk = 7.30-7.40Fast = 7 (For 800s or shorter, I want Rosie to try slightly quicker – 6.50-6.55) Rosie’s current paces
5km pace @7 mins per mile
10k pace @ 7.05 per mile
Half mara pace @ 7.25 per mile
Mara pace @ 8.10 per mile 

ROSIE’S PLAN

Week One w/c 26/12/11 (29M)
Mon 6M (miles) easy plus strength training
Tue Rest
Wed 5M slow
Thu 3M of 1M jog, 2M brisk, then 1M jog (try to do this on flat, even surface)
Fri Rest COMPULSORY NO RUNNING DAY!
Sat 4M easy plus strength training plus 4 x acceleration strides*
Sun 10M slow

*Acceleration strides - I use these quite a lot in my coaching to add an element of faster running to easy/steady runs. They help you focus on running with good technique - try to turn your feet over quickly (high cadence) but stay relaxed and fluid. Start by running at a comfortable pace, counting 8 strides, then speed up a little for the next 8 strides, accelerate again for the next 8 strides and once more for the final 8 strides (the final effort should be swift, but not an all-out sprint). So each effort is 32 strides, or steps, in total. Walk back to your start point to recover and repeat.
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