Lucozade Sport Super Six: Sue (3:15)

Follow the progress of Sue, our 3:15 hopeful, as she receives expert advice from mentor Liz Yelling

Posted: 19 December 2008

At a Glance Profile

Nickname: Sue C
Age: 36
Running for: 3 years
No. of marathons: 2

10K 43:00
Half-Marathon 1:37
Marathon 3:30

Strengths: Motivation, endurance and a positive attitude

I suffer from nerves and that affects my race performance. I also don't know when to rest rather than run, and need to work on speed endurance.

Most looking forward to: Learning as much as I can from Liz, inspiring a few other busy working mums to believe that they can do it too and making my family proud.

Most dreading: Cutting back or, (please no) giving up wine!

Favourite races: longer distances, particularly marathons

Did you know? I used to teach the local rugby team Aerobics on Monday nights (possibly one of the funniest things I have ever witnessed in my life)

• My RW profile

Goal: as close to 3:15 as possible
Finish Time: 3:36:00

Sue's Training Schedule | Sue's Food Diary Analysis | Sue's Training Thread | Sue's Race-Week Nutrition Strategy

Flora London Marathon: Race Day

Sue says: Unfortunately, I didn’t have a very good race but I’m not upset - I’ve had a fantastic journey and there will always be other races.

I knew from Mile 3 that things weren’t going well. I was trying to hold 3:20 pace for the first 5K but my legs weren’t working properly, and I really suffered in the heat. I’d covered myself in sun cream but found myself taking on water at nearly every drinks station to try and stay hydrated. I was even pouring water on my wrists and thighs (as Liz had suggested) to try and cool down too.

I really backed off my pace from then on, but never managed to get back on track. My hamstring was hurting and there was just nothing in my legs. Even concentrating on my effort levels (rather than pace) - it just felt hard all the way round.

If I’m honest, there weren’t any particular highlights during the race but it’s not about taking one race result away from the experience – it’s about building on everything I’ve learnt over the past few months. I’ve had some great results during my warm-up races and a wonderful experience throughout.

The forums have been amazing – people have posted so many lovely comments on my thread, especially last week. I’ve been trying to reply to everyone who’s posted regardless of their target time – after all, I said from the outset that I wanted my journey to inspire as many people as possible. And they’ve really inspired me with all their kindness and support.

I will achieve my marathon target soon, I’ve no doubt about it – today just wasn’t my day.

Sue's Video Diary

Weeks 13 - 14

Sue says: This fortnight I knocked another two and a half minutes off my half-marathon PB at the Reading Half-Marathon. This means I've knocked three and a half minutes off my time since Liz started working her magic. And I didn't feel nervous at all - it just wasn't an issue.

Not so great was how terrible I felt all the way round. A pace that felt effortless two weeks ago felt like a huge slog. I knew after the first mile that it was going to be one of those days and I just buckled down and grimly held on for the next 12 miles.

It's all making me wonder whether my 3:15 target is too optimistic. The marathon is a distance that requires realistic planning, and a 1:34 half-marathon just doesn't seem speedy enough. Whatever happens though, I've had such a brilliant time over the last few months. I've achieved times I never thought possible. I want to run up the Mall on April 26 with a smile on my face - if that costs me a minute or two then that's fine. This won't be my last marathon and it won't be my fastest either, so I just want to work hard and enjoy it!

Liz says: Despite running a huge PB at the Reading Half-Marathon Sue felt a little disappointed as she did not feel as great as she had hoped.  However, after a quick "debrief" - and once Sue had put her race in perspective - she understood that she was running on tired legs. This was partly her fault and she learnt a valuable lesson that will help her perform better next time around.  By running too hard in a training run the week before, Sue took too much from her body and struggled to recover in time to race optimally. But that’s what build-up races are for - make your mistakes, learn and move forward as a runner so you perform when it’s important.

Beware the greedy runner. When feeling good it’s easy to push and push, but a failure to listen amid the excitement can lead to fatigue, below-par performances or injury and illness. It's better to hold back and simmer.  Don’t overreach at this stage in your training. With only a few weeks to go you cannot get any fitter. The miles are in the bank so save your effort for race day! 

Sue also learnt a lot at Reading with regards to running in a crowd and conserving energy. She found she was weaving in and out of people at the start and ran much further than the half-marathon distance.  The key when things get busy is to stay calm, let the race open out then work into your pace, pattern and stride.  This is vital at the start of the marathon.

Despite Sue’s disappointment, she is still feeling very excited about racing in London.  She knows she is fit and that she has trained very consistently.  This is half the battle with marathon training.  Consistency is key - isolated stellar workouts don’t make a great marathon finish. Sue’s long run last weekend gave her great confidence in her ability to go the distance. Now she just needs to bank all the positives from the past few months and draw confidence from what she has achieved so far.  By revisiting these positives over the next few weeks, Sue will be able to hold onto a positive frame of mind and keep focused on race day.

I am very excited about how both Sue and Meg will perform in this year’s Flora London Marathon.  Without wishing to put pressure on either of them, if they can get through the next few weeks injury- and illness-free then it won't be case of whether they meet their target times but rather by how much will they beat them!  This confidence is a testament to their personal commitment and motivation during this tough training phase. I am very proud of them both and of what they have achieved so far.  Roll on April 26 - I might not be racing with them physically, but mentally I’ll be with them every step of the way!

Weeks 11 - 12

Sue says: I had a fantastic race to kick off the fortnight. Not only was I first in my category and seventh lady, but I also took another minute off my 10-mile PB! I felt really strong throughout and had plenty in the tank at the end which bodes well for the Reading Half-Marathon (March 29).

I'm obviously pleased to get another PB, but I'm more pleased with how I approached this race. I was calm and never doubted that I would run well. There's definitely more to come from this campaign and my running career. I can't stop smiling - I'm really getting somewhere and it feels great!

Having a lower-mileage week has done me the power of good both physically and mentally, and now I'm raring to go again.

Liz says: Sue has had a really good run in the last 10 weeks. She has had some really consistent training and some fantastic races, racking up a selection of PBs over both the 10-mile and half-marathon distance. Sue has a really solid foundation now that will see her through to race day.

Last weekend's 10-mile race was significant for Sue. She managed to implement her mental strategies to good effect and keep those race-day nerves in control. This enabled her to perform to her full potential rather than letting her nerves hold her back.

Sue now needs to keep practising her mental strategies so she is able to call upon them when she needs them most: April 26. She now has one last test - the Reading Half-Marathon where she is aiming for yet another PB, and keeping a strong head!

Sue is becoming a professional in her training, ticking all the small boxes that make a huge difference in day-to-day performance and recovery. She is keeping on top of her hydration and recovery strategies and is feeling on top of her training. Now she just just needs to simmer, and not get greedy with her running.

This stage of marathon training is a dangerous time, when people typically overreach in their running because race day is approaching and they think more is better. This can lead to illness and injury. When you are running well, you are better to hold your form by simmering and being sensible with all aspects of your training.

Weeks 9 - 10

Sue says: I've missed my usual ‘zip’ recently - my training times have been a little slower but thankfully not enough to give me cause for concern. I find that I can run for two hours and hardly be fatigued but make me do two miles at threshold pace and I am in bed by 8pm with a warm drink!

Overall though, my training is going really well. I've felt a touch tired during a few sessions but all my long runs have been solid. I am doing my best, training as hard as I can and am still committed to the cause 100%!

My next two races will give me a better indication of how close to 3:15 I can get. My goal for my next race - rather than a time goal - is to run relaxed, calm and strong throughout. It'll also give me a chance to test out my strategies for dealing with the negative thoughts that sometimes creep into my head on race day.

Liz says: Sue has been training very hard over the last few weeks, so it's no surprise that she has had some tough days out on the road. Struggling with the odd day of fatigue is quite common during marathon training. Sue needs to ensure she is refuelling and hydrating properly after her sessions - this will help with her recovery.

The odd bout of tiredness aside, Sue has still managed to crack out some impressive sessions. Sue might feel as though her pace has plateau-ed but this is common - an increase in your training load makes it harder to keep increasing your pace. Once Sue has tapered, her pace is sure to spring back again. She just needs to be patient and have faith in the training she has done.

Despite a stagnation in pace, Sue has noticed she is much stronger in her running and finds she is able to deal with the tougher sessions more easily. She is also getting used to how her different paces feel.

Sue is still working on her self-belief and various strategies to overcome negative thoughts during a race. We have a strategy in place for this weekend and are going to test it in a 10-mile race.

Sue is busy juggling family, work and her running and is being very creative with her time. She has welcomed this week as a taper into her 10-mile race, as it has given her a chance to recover and draw breath before the next couple of weeks of hard training.

Weeks 7 - 8

Sue says: Some kind of virus and then half-term have made the logistics of training pretty tough but I was determined to get the sessions done come hell or high water!

Once things got back to normal, I had some great runs. It wasn't that long ago my steady pace used to start with a 9, so it's great to see more miles starting with a 7!

I had a 10-mile race last week, but despite progressing well with my positive thinking recently, I got horrendously nervous. On the day, it was a race of two halves. I ran a PB (which was great) but the first four miles of the race were a nightmare. I let my nerves get the better of me and soon became so miserable I couldn't imagine running another six miles. Thankfully I turned it around - once I concentrated on the end result, I became calmer, my breathing settled down, my legs felt strong and I felt like I could hold my pace to the finish and even further.

I'll definitely learn from the experience - I might be a few steps away from losing my pre-race nerves completely, but I've got more time and more races before April 26 to practice.

Liz says: Sue has handled the training well and her body is holding up to the challenges that the schedule is providing her. She has been pushing her workload with the increased intensity - something she has lacked form her previous marathon build-ups.

The variety in the schedule is helping to keep Sue mentally fresh. She feels each session is progressing well and that she is able to tackle each paced run with the confidence that she is able to complete it.

Sue has been addressing her weakness and has been working very hard on her "can do" attitude and thinking strategies.  She is aware that her nerves have let her down in the past and she is keen to address these. Her biggest challenge came last weekend during her 10-mile race. She struggled to hold her nerves together until halfway when she managed to get a grip of her negative thoughts and turn things around. 

This was a great turning point for Sue and helped her to see that she is capable of running well and controlling her nerves rather than letting her nerves control her.  The key will be to keep using the techniques that work so there are no surprises on race day.

Sue knows that she still has some work to do but is feeling more confident that she is on track for her marathon goal.

Weeks 4 - 6

Sue says: Taking stock, I can honestly say that I'm not as tired overall as I thought I would be at this stage in my training. That's not to say I think I could run faster - I'm running at the right paces for me. But in terms of doing the sessions and recovering, I've been pleasantly surprised with how my legs have responded. I am still feeling fresh and energetic, and am enjoying training more than I ever have done.

Whatever the weather's thrown at me, I've completed all my sessions. Some of them have been tough but rather than give up, I've worked hard to give myself a kick up the backside and push on. By doing this, I'm able to take so much more from the session, including the mental strength to cope with similar feelings in the future.

At the moment, I am confident and positive. I can only do my very best in the training and on April 26. If that translates as a 3:15 marathon then fantastic, but if not then I couldn't have done more!

Liz says: Sue has managed to get some really consistent training under her belt despite the weather. She has had some solid, uninterrupted running. Her paced sessions have been going well and these are helping to give Sue more self-belief in her ability to run close to 3:15.

Over the last week, Sue has been feeling sluggish and less motivated than usual. This can be quite common during marathon training. However, she has been sensible, knocked her pace down slightly, and in the last few days she has found her bounce again. Expect to have lulls in your training energy, provided they don't continue for weeks. They are usually short-lived and a sign your body is catching up and adapting to the training loads.

Weeks 1 - 3

Sue says: I’m feeling good – I’m hitting my target paces and including core stability work seems to be making a big difference, I’ve had some strong race performances and my pre-race nerves are much better. I’ve also got motivational quotes stuck to my fridge!

I’m finding bringing my mileage down strange (I’ve never done so little running!) but the schedule includes lots of quality sessions. Personally, I would never have done so much speedwork, but I am keeping an open mind, and ready to give it 100% for the next 16 weeks. I’m nervous, excited, intrigued about trying a different approach, and very impatient to get cracking!

Liz says: Over the last three weeks Sue has been building a base from which to build higher mileage over the next 12 weeks. She has found the introduction of faster-paced sessions has more than compensated for her reduced mileage. She has been responding well to a varied schedule, and together we are building her confidence in her ability to tolerate her marathon pace for longer periods of time.

Sue has been feeling strong in her running. We have started to look closely at some key recovery strategies for hard sessions and long runs. She has backed this up with a personal best in the Brass Monkey Half-Marathon where I asked Sue to race comfortably at marathon pace.

Mentally Sue has noticed a huge difference in her approach, from a self-confessed negative thinker into 'almost' believing she can achieve her goals. The next few weeks of training - along with some positive-thinking strategies - will help Sue really 'know' she can achieve her goals. Positive thinking has really helped Sue deal with her pre-race nerves too - she tells me nerves did not affect her performance in her last two races.

About Sue

Sue says: Three years ago, I teamed up with some friends to do a Race for Life. We all had small children and our aim was just to get fit and raise some money at the same time. My friends all gave up after the race but I’d been bitten by the bug – right away I started wondering whether I could run further.

I spent a year pottering around, running three or four times a week and using my runs as quality "me-time" away from the children. I love the freedom of running – as a busy, working mum, I might not be able to commit to a regular aerobics class, but I can pull on my trainers and go for a run whenever I have time. Sometimes I manage to train with my club, Rothwell Harriers, too, but never as often as I’d like.

I ran my first marathon in 2007 (Lochaber) and finished in 3:32. I was really proud of myself as I’d trained really hard. A year later, I ran the Flora London Marathon but paced the middle section wrongly and was disappointed to finish in 3:30. I’m not sure whether aiming for 3:15 in April is realistic, but it’s definitely my long-term goal. For now, I’ll settle with as far under 3:30 as possible!

I’m really looking forward to working with Liz – it was the opportunity to learn from someone with her level of experience that inspired me to enter the competition in the first place. And I do hope that by proving I can do this, someone reading my training diary might be inspired to do the same.

Liz says: Sue has been running for three years and has already clocked a very impressive time of 3:30 in the Flora London Marathon last year.  But the race did not go perfectly and she knows she has more to give in her marathon running.  Now Sue wants to find out how to train smarter and ultimately accomplish her dream goal of running a 3:15 marathon.

She currently runs six times a week with Saturday as a rest day so she can spend some quality time with her family. Sue is a very positive and motivated person who finds it easy to haul herself out of bed in the early hours to run.

Her physical strengths are her endurance and her ability to withstand a good weekly mileage of around 60 miles per week.  Sue also has a smooth and efficient running style. This is great for energy-saving economical running that a marathon demands.

To run 3:15 is a big ask in anyone’s books. Yet I believe if things go well for Sue she has every chance of attaining this.  Sue will need to keep on track with her training, tick the other boxes that running sub-3:15 demands and successfully manage to integrate an appropriate workload with her family and work life.

I’d like to be able to help Sue understand her target marathon pace, really get to grips with what it feels like, and ways to practice this in her training. Sue is so motivated it will be a case of holding her back at times and making sure she makes time to recover and adapt to her training loads so she can have better quality sessions where she has more energy and pace.

Over the next 16 weeks Sue can expect to build on her mileage and put in some specific marathon paced running into some of her faster sessions. We will also look at how Sue can maximise recovery between her key sessions.  

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Discuss this article

Introducing the second member of our Lucozade Sport Super Six… Sue (aka Sue C).

After being disappointed with her pace judgement at last year’s Flora London Marathon (3:30), Sue’s more determined than ever to run a sub-3:15 marathon next year.

Sue will be using our sub-3:15 Garmin-ready schedule (devised by former London Marathon winner Mike Gratton) as a basis for her training and will be mentored by Liz Yelling directly on this thread (starting January 5).

She’ll be posting her training progress on a regular basis, and feedback the fuel and hydration advice given to her by the team at Lucozade Sport so make sure you check back regularly to find out how she gets on.

You can read more about Sue's running background and goals by clicking on the article link at the top of the thread.

Good luck Sue!

Posted: 22/12/2008 at 17:24

Yay!  Congratulations Sue.

All the very, very best for the next 18 weeks.  It's going to be fun!

Posted: 22/12/2008 at 17:37

Congrats Sue!

As a former winner of this prize (Great North Run) I know how great the support and team are and helped me push on to the next level (not a great level - just the next one I should point out!). I'll be cheering you on!! 

All the best for the new year and your training! *shiver*

Posted: 22/12/2008 at 17:56


Posted: 22/12/2008 at 18:09

Woo hoo!

 Couldn't be more deserved and I can't wait to see the results and hear about the training.

Posted: 22/12/2008 at 18:12

Hail Hail

Congratulation SueC.  But from now on, given the fact that you have some top class coaches, and a load of free stuff, I'm going to start charging you for shoe advice!  Or I'll have your 405 on April 27th instead.  Your choice!

Posted: 22/12/2008 at 18:40

Thankyou everyone. How exciting!

RunningBhoy - but I can at least ask you about shoe colours and other important stuff, I didn't dare ask the Adidas guy any of that ,I just tried to look extremely knowledgable and serious

Njord - ta, how's the training going your end?

Saintjason - you doing FLM? Thankyou anyway.

Posted: 22/12/2008 at 19:03

Congrats Sue, look fwd to (continuing to) learn from you over on sub 3.15. Top stuff being coached by a real Olympian (although I've always liked Liz's sis-in-law - one gutsy runner!)
Posted: 22/12/2008 at 19:13

Great news Sue!

Best of luck with your sub 3.15 quest.

I'll be watching avidly.


Posted: 22/12/2008 at 19:22

Congratulations, Sue! Having chatted to you on the Hard Training Thread last year, I'm sure you'll more than meet your goal.  Looking forward to following the thread with interest, and hope that your  determination and effervescent enthusiasm will get me out of the door during the cold January evenings to come, as your goals are similar to mine.

Posted: 22/12/2008 at 19:40

Great news Sue, we'll all be rooting for you. Plus you will have all those whippets at Rothwell to take you out of your comfort zone!

I knew this would flush Mr Harris out, Hi Mark - make sure there's no slacking from the lady {O:
Posted: 22/12/2008 at 19:46

Will do Wardi !

Maybe she needs to start training with Carmen Mirandas hubby ??

Posted: 22/12/2008 at 19:49

Well done Sue C. You deserve to go and nail that 3:15. In fact, I'm going to bet that you annihilate it. Here's my proposal. Aim to do the best you can and then see what your training and prep races produce.

Wardi watch your back mate: although I'm tipping you for a 4 minute PB and giving me a pasting.

Posted: 22/12/2008 at 20:33

Sue - my training has been deliberately unstructured since the Abingdon marathon in October.  Needed a break from marathon schedules.  Cue lots of social running and lots of club racing including cross-country which I now love and hate in equally large measures.  Pfitzinger and Douglas 18 week plan started today for FLM (one day I'll try something different!).  And I've started as I mean to go on by tinkering with the schedule and got this week's LSR out of the way while the weather was good.

Don't be doing too much 'knowledgable and serious' stuff mind, or we'll send DFC over!

Posted: 22/12/2008 at 20:39


Nice one SueC - I watched your video*, and was pleased to hear you talking about throwing Kitchen Sinks.

Just make sure that you keep getting all the key phrases in, your coach will need to learn about "Daley Moments", "PJs", "Alfrescos", "scoobies" and when you should and shouldnt be getting your "NADS" out. 

* you're a bit of a hot chick too - you didnt tell us that.

Posted: 22/12/2008 at 21:14


As a 3:30 hopeful I'll be watching from afar but hoping for inspiration. Looks like you've a really memorable time ahead, and thanks for being prepared to share it with us.

Posted: 22/12/2008 at 21:44

Njord - as long as he doesn't bring the brown tights then he is welcome any time! I ran my first XC race on Saturday btw, loved it but I can see what you mean about equally hating it too! Was pleased with first lady home for our club and 12th lady overall, needed a confidence boost/decent no pressure race. DFC won the race outright, don't think he has mentioned that on the sub3. All the best for FLM!

TR - oh s*d off! You missed 'keep on keeping on'

Blisters - the sub 3.15 seems to have been picked up on but I prefer your plan and was hoping to do just exactly what you imply - the best I can, the result will take care of itself.

mark - thanks for that and for your vote, as stated above not sure about the sub 3.15 but looking forward to the experience ahead immensely anyway. I'll stick to training with Carmen rather than her other half thanks!

Wardi - thanks for your continued support, no doubt our paths will cross oop north as training progresses.

Susie - Good to hear from you! Wondered what happened to you. Did you do FLM08 (or other marathon) Hope you are ok - look forward to sharing the training.

Jezza - good luck for the sub3

Posted: 22/12/2008 at 21:47

Oops - hi joddly and good luck. Don't watch from afar, join in the party - the Lucozade is good

Posted: 22/12/2008 at 21:49

Hi Sue

I'm another previous Super Sixer and an FLM virgin for 2009. Having never run the distance I'm hoping for sub 3.30, although my current PBs at other distances indicate I could go faster (maybe on the second one....)

I'm looking forward to reading your training blog and hoping all six of you will keep me inspired along the way.

Posted: 22/12/2008 at 21:57

hi fellow super 6

all the best sue

c u soon


Posted: 22/12/2008 at 22:00

Charming !
Posted: 22/12/2008 at 22:40

Speedy Goth - Hi, yes i think that you are a bit faster than me over the shorter distances. I seem to have the basic speed and the endurance, it's the bit in the middle that needs quite some work. Why aim for 3.30 when you could do faster, although it's tricky for anyone to make a realistic time prediction at this stage. I found the question really hard to answer when RW asked me what they should put my time goal as, I didn't want to put pressure on myself to achieve something unrealistic but I wanted to push myself too - I will settle for the best I can on the day.

The day in London meeting the team was fantastic, it was great to meet the other 'Super Six' members, the coaches, RW people, Garmin people, Adidas guys etc! We have been given a wonderful opportunity and hopefully will all do our best to inspire others and achieve our goals.

Although Liz isn't on line as yet I must thank her already as she is in regular contact with Meg and myself, checking on our progress and ensuring that we are in the best possible shape to begin marathon training in January.

For the last two marathons I have trained for I have used December to build a base and so have run lots of steady miles. Liz has advised that we should be wary of doing this and hold back from running over 13/15 miles or 1 hour 45 minutes at this stage ensure we are fresh and ready for Janaury 5th. So that is something different already to consider.

Liz has also advised to have one week of rest pre marathon training where no run is more than a three mile easy jog. I chose this Xmas week to do this as my training time is limited anyway. The lack of miles I am currently doing feels a bit strange but I am happy to be told what to do and I do feel extremely fresh and enthusiastic to train, my steady run training times have been 10/15 secs per mile faster for all my runs over the last two week too which is reassuring.

Anyway, an easy jog for me tonight then, which is fine as I did my first XC race on Saturday and 14 miles off road on Sunday and my legs are plod-happy anyway.

Happy running folks.

ps - none meant and I am sure non taken TR

Posted: 23/12/2008 at 09:06

Couldn't have happened to a nicer person! (can I have my fiver now please?)

Well done. Looking forward to having one of "our" gang being professionally made over.

We'll need to have a mini pre-Brass Monkey pow wow. A nice speedy train, led by Wardi (with whom I couldn't keep up last time!), and CG and others to boot.

Having looked at SpeedyGoth's GnR progress I think you are both pretty evenly matched. You obviously have the edge on experience, so it might be wise for her to be thinking of a 3:20 to 3:30 as a first marathon in spite of her fresh fast half marathon legs.
Posted: 23/12/2008 at 09:58

You guys have more faith in me than I have! I think I'm basing my estimated time on the experience of my club mates' first marathons. Even girls who are faster than me usually have only run times of 3.3x or even 3.4x. Plus there are the crowds to contend with and the fact that I'm just naturally better at shorter distances. Either way, I'm going to give it my best shot and hopefully following Sue's training will help me with that!

I'm glad you mentioned Sue that we should be having a bit of a rest right now, because I soooo need it. December has been crazy. I'm over-raced and over-stressed and totally in need of a break. My dismal performance in Sunday's 10k just proving that I'm run down and in need of a battery recharge. I too am taking this week easy. Yesterday I just did a Body Pump class (with the lightest weights I could get away with!) and today I'll go out for a slow plod of maybe 4 or 5 miles.

Will you be doing any warm up races as part of your package Sue? We did the Great Yorkshire Run in the run up to the GNR, which was our first get together. It was so nice to all go to a race together and cheer eachother on. I'm planning a number of warm up races (some as targets, some as training runs). In fact, I might just spend today working on my schedule .

Posted: 23/12/2008 at 10:11

Cue Speed Goth entering about a gazillion races by the end of the day!! lol I've only got some cross country for the new year incl the nationals and the northerns but I'm running Wilmslow when I hope to beat that GNR time!
Posted: 23/12/2008 at 11:04

I might have to hold back on entering those races. I just checked my account and the cheque I sent for my club place has not been cashed, so I tracked the letter with Royal Mail and they have no information on it. I posted it first class recorded on the 13th. I think my club place is lost .
Posted: 23/12/2008 at 11:46

I'm pretty sure Sue is doing the Brass Monkey half marathon in January. If you're not already in, you've no chance of entry though.

Posted: 23/12/2008 at 12:11

I'm pretty sure Sue is doing the Brass Monkey half marathon in January. If you're not already in, you've no chance of entry though.

Posted: 23/12/2008 at 12:11

A well kept secret indeed, well done. Really pleased for you and looking forward to following your progress. Get christmas out of the way then bring on that sub 3.15! I have no doubt it is well within your capabilities, enjoy the journey. Nice to know  (well sort of) someone famous.

Posted: 23/12/2008 at 12:24

EPS - fiver in the post but will politely decline the 'train' offer thanks, you and Wardi are far far too fast for me. You are going to obliterate your pb though all being well.

Speedy - I had a half pb of 1.39 something when I did 3.32 at Lochaber so it's easily doable, I had only been training for 6 months or so then. In fact, I am more proud of that (slower) time than last year because it was the absolute best I could do on the day, not sure I can say that about FLM08 for various reasons.

At least you are recognising that you need a break, many of us at some point plough on with training and then get ill/injured/overtrained etc. I am sure a week of easy stuff will see you right.

We had loads of pre FLM races to choose from, EPS is right in that I am doing the Brass Monkey in January (that's a local one) and I have the Snake Lane 10 in February plus XC races as 'my own' races. From the package offered I have chosen the Bath and Reading Half Marathons, both in March. There are a couple of 'workshops' to fit in too (if my marriage will allow that much time away!)

I am a really nervous tense racer who lets that affect her performance so Liz  has said not to be afraid to race often and we can tag on miles where needed so I am doing more than I normally would. One she has councilled against that I know the other coaches has no problem with is the Kingston breakfast Run early April but I also think that's far too close to M day for my own comfort. Interesting that there are different approaches though.

I am not sure what the others are doing race wise but there have been a lot of emails between ourselves which has been nice, Wotsit has been fit to burst with the anticipation!

Must take the kids for haircuts now (made them walk miles this morning in anticipation of lots of days with no exercise and centrally heated houses etc.) Will post on sub 3.15 and further in a bit when I get back.

Posted: 23/12/2008 at 13:47

I'm doing Reading too, we could have a race . Also planning on Ashby 20 in March and Stamford Striders 30k in February but both will be done at GMP. I also have a few cross countries to squeeze in. I'm hoping to do a bit less racing and a bit more training than usual, but I bet I can't resist when it comes down to it!
Posted: 23/12/2008 at 14:28

Just popping in to say hello to a fellow Super Sixer.

Have a teetotal Christmas, lay off the mince pies and prepare mentally for January 5th.

Actually, no. Get mullered, eat cake and stuff any thoughts of training hard right up Santa's left nostril.

Posted: 23/12/2008 at 15:24

I also meant to mention that we have been given the services of a team GB nutritionalist. I am doing a weeks food diary at the moment and it is indeed an eye opener and quite scary process. It is certainly keeping me out of the kids selection boxes! I shall pass on any interesting information when she has analysed my diet/training etc and makes any recommendations etc.

We could have a race or help each other along Speedy!

Astride - there you are you busy bee, who do we mutually know then now that the cat is out of the bag? I have been wondering.

Posted: 23/12/2008 at 15:26

Well done Sue

Liz is a great coach.


Posted: 23/12/2008 at 16:50

None meant and none taken indeed
Posted: 23/12/2008 at 19:02

Thank you Gobi. I must admit that I was pleased to find I had been paired with Liz. Hoping I can make myself and others proud. It's a great opportunity.

TR - that's alright then, just checking

Just a 3 mile jog tonight. I loved it as I hadn't run yesterday. Found it hard to jog and even harder to turn round after 1.5 miles but this really is meant to be a cut back week and I am doing what is advised.

I just love running though!!!!!!

Posted: 23/12/2008 at 22:12

I know what you mean Sue, my easy 5 turned into 5.6 with a 'continuous hill session' in the middle - you run up and down the hill at the same pace without stopping. Never done one of those before. I'd tagged along with the Elswick Harriers on their last pre-Christmas training session. Not quite as easy as planned but it wasn't all out either. Oops.

No running tomorrow. I ... will... exercise.... self.... control!

Posted: 23/12/2008 at 22:49

Hi Sue - congrats again, wishing you a merry Christmas and Happy New Year - an exciting time ahead for all of us. Aiming for 3.20 myself - so will be following your schedule like a hawk!

Posted: 24/12/2008 at 09:02


amazed and impressed by the volume/speed/breadth of your training so far, roll on 3.15. it seems like liz is already giving you lots of advice, which is excellent.

hope you give yourself a day or two off over xmas. 

my food diary's fallen to pieces. i know little about training but common sense says that a happy runner is a good runner, and if wine is part of creating happiness it would be foolish to remove that from the nutritional intake. 


Posted: 24/12/2008 at 10:25

Dan - you are alive!! I completed my food diary last night so this morning had (Enid Blyton style) thick white bread toasted with lashings of butter with no GUILT!!! Enjoy your Christmas, have a lovely break (but not from the wine!)

Run Sho Run - 3.20 is more likely in my book too to be honest but I will see how the training goes and hope! Do stick around, it's nice to have lots of contributions.

Speedy - I might have a little jog today too if I can! I live in a really hilly area so I haven't specifically hill trained but it is supposed to be great for leg strength. I find the hills can be quite tiring though and I think you are supposed to do this kind of work at the outset of marathon training rather than nearer to M day (but what do I know!)

Posted: 24/12/2008 at 10:32

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