Well done Karen, Pudsey is a difficult 10K and I avoided it in favour of a club race in Crossgates, Leeds today 7.75 miles.
Nodster I'll be keeping mileage down for a good few weeks before starting to ramp up again ... Next proper race is Leeds 10K so I doubt I'll be going above 10k until then and hoping to up my fitness at short distance until after then (21 July), then the focus will switch to GNR at half distance ... I'm not planning doing many runs over 16 before York in October (I'm figuring we've already trained for the distance this year)
I'll probably do more training for Paris though as I'll have more time and not be as distracted by other races and summer holidays.
With the HRM the advice I'd researched is for two easy days (one could be rest) followed by a hard day...easy and hard being determined by % of difference between resting heart rate and max. It states you'd get more benefits from training more than what I've been doing (largely 4 days per week) and on the weeks I've ran 5 instead of 4 days I've not really noticed faster or slower parkrun times (ie my weekly time trials).
So I'm still experimenting myself and can't really offer any advice but welcome others views on what works for them ... There is theory, trial and error and experience from others which will be beneficial to us all ... whats more is I don't like being a slave to a plan and prefer to devise my own and ensure it allows me to flex it when necessary, but I do try to put into practice some of the principles from some pans and the 'less is more' has really helped me this year.
Rodeoflip very well done on your fourth attempt at GFA. How did you find recovery / training in between 4 spring marathons?
its funny what Orbutt says, Nodster and I observed gradual inclines in the first 8 miles, but they seemed to be short lived followed by a flat or decline to allow for recovery. We somehow got very high up and took advantage of the rest down to mile 11. It is true there are a few 'Evil' hills but again they were steep (eg upper parliament street) yet quite short so never really impacted the mile split too much. The downhills kept the pace fast and sustainable rather than as short lived as the up hills. I was really surprised with the total elevation gain and also surprised this course allowed me to nail the PB I wanted. The inclines in the last 10 miles were harder but there weren't that many most being in the first half.
in my head therefore it feels quite a flat course overall, although I think the technical and right word is undulating. Only thing I would have changed was the headwind in the last four miles ... The weather was funny with sunny intervals quite hot at times, perhaps next year will be less windy and a bit cooler, who knows?
Thank you all for your words of encouragement, pre and post Liverpool RnR.
TD - I'm so in awe of your running achievements and wish you well in your future endeavours.
Nodster - the beer helped with the rehydration, purely medicinal or so I told myself. Plus, I had a half hour wait for my personalised shirt from Run Geek ... £10 for name and finishing time well worth it. I've just booked 2 nights at Premier Inn for next year's marathon given it now falls on Spring Bank Holiday weekend end of May so a good excuse to have more beer and not worry about the drive home until the day after.
Looks like next year's schedule is filling up quite nicely, already!!!!
Hi Orbutt, I forgot to answer a question you asked in the excitement last night... The special entry fee next year was £35 plus £3 for posting the bib/chip. I got a £2 discount taking it to £36 PLUS the transaction fee.
really enjoyed running with Nodster today, we were averaging 7:39 pace for so long, at least until mile 16 when Noddy said just a 10 mile race now lol.
Noddy was pushing on through Sefton park and I was struggling to keep up if I'm honest. I don't think we went out too fast though and we did a range of paces (best 7:24 to 7:57 to suit the undulating nature of the course). I was keen to keep each mile under 8:00 to go sub 3:30 and we had some time banked given the 7:39 average. Between 18-20 it was a battle to catch up with Nodster and we'd agreed to run our own race earlier on ... I'd started to have alternative splits of 8:15 then 7:45 at this point so was still on target. I think the chatting early on took my mind off the mileage and stopped me worrying about the hardest part of the race yet to come. I had also noticed my garmin having lost signal near the Cavern with the tall buildings was showing 0.2 short against the mile signs (which is a good two mins contingency in the bag so we were going quicker than we thought early on ... It ended bang on 26 miles!!!!).
At mile 20-21 I caught up with Nodster and went past .. Until this point he was looking very very strong but after going through an underpass and then another park down to the Mersey promenade I knew it was going to be a tough last four or so miles but had calculated in the last three miles that a 10 min mile would get me sub 3:30 so just had to hang on in there up a very windy promenade. The elite sub 3s from our club were complaining about this given the law of diminishing returns when you normally get 2:52. As it turn out my slowest mile was 9:20, and other 3 about 9:00 so didn't lose enough to threaten my 3:29:59 target. I finished 3:26:55 (13 mins off my previous PB). I think the Nodster helped me focus on the race rather than just my watch. We both did very well and I'm sure Nodster will go sub 3:30 soon.
in my head in the last few miles I was thinking why have you entered this again next year, with Paris already entered and still in the ballot for London, would just be my look to secure all three after years of trying to get in London without success (although I did run it for charity in 2012).
anyway, really enjoyed my free beer at the finish line and really enjoyed it overall (except last 4 miles lol), I had the familywith me, caught up with some of the club members ... One of which was trying for GFA but was just over at 3:15:38 but still a PB, the others were still Sub 3 but no PBs and obviously not quite as buzzing as I was though they were happy for me.
Nodster, hills are ok at Chester compared to Liverpool though I did quite like some of the downhill sections in the first half today. Less language barriers too
Thanks for the well wishes for Liverpool RnR, sorry for not responding sooner.
I'm actually in the Holiday Inn Express at the docks with the family and a lovely view of the docks from the room window. We've been to Pizza Hut to carb load and also Mr Simms Sweet shop ... The kids (and wife) love it in there!!!
Just trying to get the young one to sleep as she's a bit hyper now. They are doing breakfast here from 6am ... Though the marathon doesn't start until 10am.
I'm really impressed with what I've seen of Liverpool so far ... Not been here for 20 years and the waterfront especially is looking very good. Just hoping it's not as windy tomorrow... A bit breezy today (but at least no rain)
Good luck in the half Orbut I'll look out for you and hope you're getting on ok Nodster ... Some of the hills as I drove in (Upper Parliament Street) looked a bit scary (hilly)!!!