Angela I

Latest posts by Angela I

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Sub 3:30 Gingermagic: #Irunsuccess

Posted: 19/11/2015 at 18:41

Freemers, I will see what I can do.  I'm friends with a lot of GBRC (I think they want me to join)... so will get you sorted out hopefully x

I feel abyssmally prepared for Norwich - since dodgy foot, I was ready to run again then struck down with a sinus infection that left me feeling pretty awful for the last week - just started feeling better yesterday, so at least I will race, but haven't done the tune up speed work I was hoping to do... 

I wonder if its a curse of being a coach? Seem to remember both Sam and Steve getting pretty bad injuries in their years doing the comp...

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 18/11/2015 at 19:59

Bit quiet on here today.  I hope everyone and their properties survived the storm ok?

I've got a very busy Friday ahead, but looking forward to meeting GM for his 'Store Day' aka the I Run Success Running Technique Workshop.

Here I will give him, and 3 others, a biomechanics check to highlight any potential problem areas, a video analysis of how he runs naturally, and if there is anything obvious to fix, then drills to correct this.  Finally, he will be given guidance on strength exercises to ensure correct form.  

After the workshop he'll be sent his videos and a more thorough analysis of any issues with his form that can be addressed and the drills that are relevant to improve these.  The idea is that the improvements he makes will give him extra speed independent of gains in cardiovascular fitness, because he'll become more efficient.

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 15/11/2015 at 19:08

GM that is a seriously excellently run race!  You should be very proud.  Well done! 

You did exactly what I asked of you, and despite the horrid weather and unexpected hills you truly mastered this race - this is the difference when you are in control of your race strategy, and I'm so glad that you felt better than you did at halfway in Frankfurt marathon.

This may be one of those weeks where you choose to do your strength work on Tuesday instead of Monday.  Just let me know, and look forward to seeing you on Saturday  

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 12/11/2015 at 19:00
Yes, I'd see what jts like taking 2. One at mile 4, one at mile 9.... Perhaps another at 11...

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 12/11/2015 at 09:23

Right, GM and I just had our first coaching call.  We're both very glad with how things are going, but as everyone's aware, he has a half marathon this weekend, which we wouldn't have put in quite so soon if we were just planning for Manchester.

Based on how GM has felt on his runs so far, we have come up with a strategy for the half marathon, which is to use it as a progression run.  Believe me, this will still be a very tough training session, but if executed well, will give GM tonnes of confidence.  Its certainly a strategy worth taking on if you go into a race not fully fit.

Miles 1-3 - Easy pace (8:30-9:00) - this will feel annoyingly easy but let everyone get ahead so you have people to chase!

Miles 4 -8 - Steady pace (8:10 - 8:30mm) - Hopefully this will feel more controlled, and GM will feel he's been pushing this pace range already.  And by the end of mile 8, he's on 8:10 pace hopefully.

Miles 9-11 - Marathon pace - (7:50 - 8:10) - During this stage of the race it may start to feel quite difficult

Miles 12-13 - Half Marathon pace - (7:30 - 7:50) - with just 2 miles to go he should really be able to push it, and enjoy passing all the people he let run ahead at the start of the race.

Section 2 of this strategy is quite long, and I will leave it up to GM in the race to determine how he feels and decide whether to push the pace a little sooner than the 9th mile.

As much as you can plan paces like this, in the race, its going to depend on how GM feels.

What we forgot to talk about was nutrition strategy... I'm assuming you found something that works for you when you were preparing for last year's spring marathon?  I would do a 1 day carb load for a half marathon, and then take on 2-3 gels during the race... 



Sub 3:30 Gingermagic: #Irunsuccess

Posted: 12/11/2015 at 08:13
Welcome back to the fold Hans C

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 11/11/2015 at 23:04

True dat!

1st Timer - Training for an Autumn 2016 Marathon

Posted: 11/11/2015 at 10:52

Hi naturals, I saw your message - given your marathon plans aren't until later in 2016, it would be worth building up your base fitness to begin with.  

I'm running a group on facebook for just that - check it out and join here: 

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 10/11/2015 at 14:59

Hey Freemers! I;m doing Norwich HM too- what you hoping for?  A friend (and online coaching client) and I are spending a couple days up in Norfolk afterwards - would be nice to go for a drink or something after to meet in person? 

Loved Tarpley 20 last year - not sure what date it is, so not sure whether it will fit with my plans or not, but yes, managed to get a place in GB half before it sold out, and GM is in that one too!  

If you have your own HRM and are willing to wear it in the London Marathon, I can point you in the direction of a study where you can get a free VO2 Max test for participating in their research.  Let me know if you're interested.

Sub 3:30 Gingermagic: #Irunsuccess

Posted: 10/11/2015 at 14:51

Sometimes its good that I coach runners, as it makes me realise just how lazy I am!!! 35 miles for you this week GM and I've not run since Saturday!  But am going for a recovery run (what am I recovering from exactly), later before smashing it up in the gym.  Some old chap is meetiing me for dinner tonight, so have to work for my appetite!

Try not to blow up GM... I blew up beyond 13.1 in a local off road half marathon in June.. I was fighting harder than I'd ever fought in a race to keep my 1st lady spot, which I'd lost for about a mile between 11.3 miles and 12.3 miles.  I crossed the finish line with actually a minute or 2 of safety, but I didn't know that.  Had to lie on the ground to recover, but when trying to get up off the floor, both my calfs contracted so violently that I yelped!  It would have been funny if it hadn't been so painful.  This then happened 2 - 3 more times  perhaps I should really go to the gym so that my calfs can handle running a bit better!

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