Lucozade Sport Super Six: keep going lass

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02/08/2008 at 23:18

I've had a really lazy day today - lazed around in bed until lunch time reading magazines, ....  only got up because I was hungry!   The rest of the day I spent having a long bath and doing some gentle stretches to loosen my calfs and heels ready for tomorrow's long run, followed by relaxing /sleeping in the garden and a feeble attempt at housework!   Feel thoroughly relaxed now - just what I needed.....

I've planned a lovely route for tomorrow's long run but I think it's probably too long to get round in the time and speed I have to run, although I could shorten it by running it from home rather than the gym.  

Tomorrow will be the furthest I have ever run outdoors and the route I have mapped is pretty much all off road along canals and nature trails that I used to struggle to cycle a couple of years ago.  It will be quite poignant if I can do it so I want to do it well.     On the other hand, I don't want to overdo it so I'll see how things go in the morning and might save it for next week's 2 hour run  ..... (gulp) ....

Here are my weekend  nutrition habits Tess although I wouldn't normally have my breakfast at lunchtime!!  

 1.30 pm  - Porridge with honey, cup of tea

Lucozade Recovery Drink

3.00 pm tuna, cheese and jalapeno pepper sandwich on seeded bread

Strrawberries and grapes

Lucozade hydrate

6.00 pm - Banana,  Lucozade Body Fuel

cup of tea

7.30 pm Pasta with onion, salami, pesto, grated cheese, glass of water

10.30 pm - Drinking Chocolate  ................. goodnight x

02/08/2008 at 23:43

Hope run well go well - stocked with that pasta and Lucozade you should go well.

Remember start it really slowly and conserve energy and I'm sure you'll be fine.

03/08/2008 at 18:06

Well, today was the day ….   the day that I would run the furthest and longest so far.    I decided to do the route I had planned and if it turned out to be a bad estimate, I could walk the rest of the way or phone a taxi!


My legs were well and truly woken up with my training this morning and I’ll post some video footage in due course but in the meantime, here’s a snippet…..

training snippet

Edited: 03/08/2008 at 18:24
03/08/2008 at 18:21

I came home for an hour, had some breakfast and set off for my 90 minutes plus… accompanied by Messrs  Mozart and Vivaldi….

   I took Steve’s advice and planned to take the first 4 miles nice and gently as I know it takes between 3 and 3.5 miles for my legs to feel fully comfortable.  I am pleased with my mile split for this section as they are at the slow end of Steve’s 11-12 mm guideline and found it a comfortable pace. 

Mile 1 – 11:29   (avg hr – 152)

Mile 2 – 11:41   (153)

Mile 3 – 11:48    (152)

Mile 4 – 11:20    (156)  

  Picked the pace up at mile 5 and maintained it for mile 6, except that I rewarded myself with a minute walk up a steep hill while I took a carb gel. 

Mile 5 – 11:02   (157)

Mile 6 – 12:02   (155)

  This was the point where I could have stopped for a cup of tea had I been desperate for a rest but the thought didn't cross my mind and I continued towards the best bit of the route....  

In mile 7, the gel did its work -  At this point,  I was zig zagging along the nature trail path  in the damp shade of the trees along a peat path, nice and soft under foot and dodging the enormous puddles.  

I wasn’t really thinking about my pace as I was thoroughly submerged in enjoying the moment – I was more than half way, in control and feeling strong.   I sensed it was going well and that this would be my best mile…. And it was…..

  Mile 7 – 10:40   (160) 

Settled back down to the pace I  was supposed to running at when the terrain changed to concrete for mile 8 @ 11:12    (157)     

   Mile 9 was the home straight along the road and another faster paced mile that didn’t actually feel particularly fast and the final 0.35 a gentle downhill…… 

Mile 9 – 10:44    (158)

Mile 0.35 – 3:54  (160)

Total run time – 106 minutes, Total mileage – 9.35,  Average Pace – 11:19 

Job done! .........  here's a picture of the route from Google Earth .....a couple of miles further that I ran as I started from a different place but doesn't it put the distance into perspective!

120 minutes next week -  eek!!

Edited: 03/08/2008 at 18:22
03/08/2008 at 18:39

Blimey, you ran after doing all those step ups? I'm suprised your legs hadn't turned to jelly!

03/08/2008 at 20:38

Excellent clip, I'm very impressed with all the balancing, jumping and stepping.

Well done on the 9 miles, you'll have no problems running the full 2 hours next week. 

03/08/2008 at 22:46

Great run today Tracy and I agree with Catherine - training before a long run!! You truly are warrior!!!! I salute that effort

Watching some of your vids as well (catching up) and I like the exercises on that half stability ball thingy (bosu?) that looks really tough staying in control. I don't do hardly any of this stuff... my feeble core routine has come to a grinding halt... I just can't find the motivation to do it!  

04/08/2008 at 00:04

Excellent run. Great control early on and speeding up really well with those sub 11s late in run.

Your heart rate didn't increase that much from mile 1 to mile 9 which indicates you weren't straining too much and you can go further and faster!

04/08/2008 at 06:29
Talking of which Steve, following my feedback last week, you mentioned I should pick up the pace on my speed sessions.  What pace should I aim for tomorrow?
04/08/2008 at 10:43

As it's quite short efforts I'm sure you will be able to run much faster than 10 minute mile pace

I would aim for 2:30 to start off with (for the 400m with a 1 minute recovery), and then aim for about 5 seconds faster each time ie 2:25, 2:20, 2:15, 2:10 - have a a few minutes extra rest and then try again starting with a 2:30. if you didn't feel flat out in the first set in the last few then try and go even quicker on the last 2 of the second set.

04/08/2008 at 11:42
Does this 'ladders' approach apply to all of us Steve?
04/08/2008 at 12:22

Brilliant Tracy!!

Not only is your nutrition looking excellent, but you must be very poud of that run too.

How did the carbo gel go down? Your lactate threshold should be about 80% of your maximum heart rate. (it's when your body is working too hard to clear the lactic acid produced by your working muscles so it builds, quickly! It is when you move from aerobic, using oxygen and carbohydrate, to anaerobic, using creatine phosphate, which produces more lactic acid.) Using a simple prediction method your max hr should be 141 bpm, but you have been working well above this for every session, basically you are fitter than your age it would appear 

Did you get the package? Plenty of rest is important, dont worry about lying in bed...!

04/08/2008 at 13:51

Hi Tracy,

how do you find the time? All the gym work, writing on the forum staying in bed till lunch and making videos. You are a beacon to us all

Congrats on the 100min and what a lovely place to run.

I am off to give blood at 2.20pm ( is that ok Steve-I forgot to ask permission).


04/08/2008 at 14:04

Steve,  does the 2:30 include the 1 min recovery?   My head is too scrambled today to work it out!  ....

It'll be a miracle if I get that right ..... jason do you know if I can programme the RS200 to beep when it's time to turn/speed up/slow down etc??

I've just got the hand of the IT and now I need maths lessons!!  

04/08/2008 at 14:26

Erm... I'm probably not best qualified on programming the RS200 since I messed up my session last week!!! I think it can do it and you set the watch to beep by going to Settings>General>Sound>TZ Alarms and selecting "On". The failing of the watch I find is that you can't program a complete session, e.g.

Training Zone 1 = 10 min warm up
Training Zone 2 = 2:30 @ <insert pace>
Training Zone 3 = 1:00 recovery
Cool down.

Since the RS200 only has 3 TZ's you want the 2nd and 3rd zones to repeat for the required number of reps before finishing with 10 mins cool down. However, the RS200 doesn't have a feature to repeat specific zones so you have to do your 10 minutes - STOP THE WATCH. Then restart the watch in a different exercise mode pre-setup with a couple of zones programed. You can do this by going to Settings>Exercise and choosing one of the pre-programmed exercises to edit. It's pretty straightforward but a pain in the butt to have to stop the watch in order to pick another exercise mode.

The only other alternative is to get one of these Garmin 405's everyone else seems to have!!! 


04/08/2008 at 14:29
Oh and don't forget to hit the LAP button after your reps!! I don't think the watch will record a lap when changing from one zone to another (A lesson I learned last week!!)
04/08/2008 at 23:27

The ladders for Tracy are to give her a rang of speeds as she is improving fast, and I'm not quite sure what the best pace for her to do is.

Tracy, the 2:30 is the rep time, and then you have a minute rest. I was presuming you were doing it on a treadmill, and you don't have to programme anything - just look at the treadmill.

I wouldn't programme it if you are running outside - I would just use the lap button - wait a minute and then run again.

Jason,you could try it, but you can only do it if you start slower (ie 92, 90, 88 etc) and then the danger is you don't run enough reps near your limits.

Dump T - being a blood donor is a great service but it doesn't fit in with distance training. Top distance runners tend to put blood in rather than take it out!

I know of runners getting badly run down and having awful runs after giving blood.

It's probably the best time to do it now than when you are in full training in a month and I would reccomend waiting until after the GNR before you donate again, but of course it's entirely up to you.

05/08/2008 at 06:17

"Full" training in a month????   What do you call it now?   Now I really am scared!!  

 Treadmill it is then! ......

Edited: 05/08/2008 at 06:26
05/08/2008 at 13:49

This is the warm up phase!

 Actually it won't get that much harder (Dump T's is a more gentler start due to his inexperience in running so will get relatively tougher) but you will obviously have to build up that long weekend run up to five hours...

 (or two if you are scared)

05/08/2008 at 15:01
5 hours? Why 5?
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