Bike It


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Sub 3h15

Posted: Yesterday at 21:28

An INTERNATIONAL runner Badbark - the stuff of dreams really.  All your dedication paid off.

Good result Rennur - you did as I should have done and went with what you could do rather than what you wanted to do.  You've got everything to be proud of.

Top-work VTR - nice to get a PB and an example of the work that gets done yielding a reward when properly executed.  The slight negative split shows an excellent pacing.

Good to read the reports of Moof, Poacher and PMJ.  Racing to a goal in different circumstances with differing amounts of training and different emphasis and each doing the job.

I think I lost a lot of iron on Sunday too - I must remember the plasters next time and buy a red vest.

GM - thanks for asking about my whereabouts.  Current location is still the UK.  I'm job hunting on SA, but getting set-backs because I am not local.  Currently making arrangements to get out there, hopefully with a job, but without if necessary

 

Sub 3h15

Posted: 20/10/2014 at 08:40

It's been a long time out of 'proper' running for me. Ongoing periostitis, originating in June 2013 has caused me to abort marathon campaigns in autumn 2013 and spring 2014. I've only really been able to return to running in August 2014. In the meantime I had grown very fat. The main goal of my running since August has been to get back to a basic level of fitness and shed at least 7kg by adopting a high fat diet – which also makes it difficult to run at pace anyway. I have made very limited long runs (16, 18 and 20) and minimal running at pace since August.

For the marathon itself, I ran the first miles at paces in the region 7:30-40. I knew from the start that I would be unable to sustain the pace but kept on anyway – not like me as usually I have a very good idea of what pace I sustainable. At around mile 8 I dropped out of the small group I had been running with and dropped the pace slightly to 7:50-8:00. I went through half in 1:42, but was already flagging and getting into a running debt.

In an attempt to plug the holes, I had sports drink at mile 14 and some jelly babies. I felt a bit more energetic, but the pace is plummeting from 8:00 at mile 13 to 8:45 by mile 21. I'm getting increasing wobbly. Somehow I'm down on the grass verge for a minute or so. I get going again, but short lived and down again. I can get up and start again. I try to run at 10:00, but I'm struggling at even that pace. Run a bit, walk a bit. I get worse and worse. I keep getting asked 'are you OK 440?' I always reply 'yes'.

It is increasingly ugly, I just focus on moving forward, but I'm also stopped at times with hands on knees. There are others around in a similar condition, but they still overtake me. The race finished on a track and a few metres before, one guy pats me on the back and says 'let's finish this together'. The ultrashuffle seems inappropriate and I run at tempo pace once I get to the track. Mostly I am relieved I finished and can count another one done.

So what happened? Obviously I only put in very limited training and really was under-trained to run longer distances and at pace. Firstly I ran the early miles too fast and I knew it when I was running them, but didn't do anything. I also think my lower back and hips don't have enough flexibility and this is giving me fatigue there. I'm not convinced with what I am eating suits marathon running either or if there is some further metabolic issue below that.

Anyway, I'll be back. Onwards and upwards. Next one possibly Pretoria on March 1st. In the meantime there's a lot of work to be done.

Sub 3h15

Posted: 20/10/2014 at 08:37

Great result Moof.  You put a lot in the preparation and got a good reward. The conditions were a little tricky with the mud in the footpath stages and the wind on the southern legs and not a cool as we would have wanted which must have cost you a bit.  Good to meet you before the start, even if briefly.  

Nice to see that different session Gul.

Lorenzo - you are running well at the moment and I don't see any problem to get your B seeding.  I think you can do either A-C of your options but probably better not to stress yourself with a hard 10 miler, so I would go for Parkrun or Easy run.

There is more to be learnt through failure than success many times in life and I got many lessons yesterday.  Most importantly I didn't get an injury* and in particular no return of my periostitis. I made a brief report as follows.

 

* Except I left my plasters at home

 

Sub 3h15

Posted: 19/10/2014 at 13:23
The marathon has a way to punish the ill prepared and the over optimistic. I was both.

Blew up in mile 21 to shuffle/walk home in 3:48. A new PW in road marathons

Sub 3h15

Posted: 18/10/2014 at 11:01

Bad news about that job Abbers.  I would say that every cloud has a silver lining, but my experience is that things are tough out there at the moment.  I had about 5 months off before getting serious about applying for jobs this September and it is not going positively, so get motivated!

Not good on the foot front SJ.  Speedy recovery wishes

All 'training' is finished.  1x 20 miler and 2 miles at pace, 8kg down (LCHF) and lots of hill running.  It could be 'interesting'.  Target pace will be below 8:20 to get a C-seed for Comrades, but as fast as possible within that.  I'll be number 440 on the day and hope to see fellow Forumiites, although Moof would probably be home by the time I finish.

Sub 3h15

Posted: 16/10/2014 at 15:55
I'm starting steady and plan to pick off Moof in the last 10km

Sub 3h15

Posted: 12/10/2014 at 21:04

Lorenzo, regarding pre-Comrades long runs, in 2012 I ran 37.4miles (60km) 4w2d before the race.  I did it on a hilly route and set off at 9pm at night and it was a run/walk at MP+90.  It was mentally very tough, which was ideal preparation as it was the first time I ever went over marathon distance. In 2013 I did an 8 mile warm up, break for 15-20 minutes and then I ran the Manchester Marathon in 3:25 (MP+40). Total 34miles for the day on the flat and that was 5 weeks before the race and it was very comfortable.   You've done ultras before so know the feeling of going beyond marathon distance - part of the purpose is physiological but there is some psychological benefit.  Assuming you do the VLSR at the weekend then you need to have an easy week beforehand.

Sorry about your dog SJ (and your toe).

Good work Poacher - we all knew you'd do it!

Sound like you're also going very well Jools.  Do you have any target for Frankfurt so far?

Sub 3h15

Posted: 12/10/2014 at 13:53

Thanks for the encouragement Birch - that's one of the things I like about this forum is that my thinking can be turned around from the negative to the positive.

There's no brass bands on the course is there Minni???? 

8 miles over hills this lunchtime whilst the rest of the family is asleep.  Some fitness is returning and had to keep the brakes on.  Last 2 miles done at 7:30 pace (including 'bonking hill').  That's the only speedwork I've done for this marathon.

Sub 3h15

Posted: 12/10/2014 at 07:42

Morning All,

I don't find much time for training in my unemployment Abbers - my kids are very young and so I now take care of my daughter full time and am endlessly driving to pick up my son.  Still if it carries on much longer I won't be able to afford a car and will have to get a double kid trailer for my bike.

Lozenro - different Comrades training strategies suit different runners.  For 2013 one runner ran 3 sub 3 mara's in the build up, others race 40 milers or marathons in the build up.  I made the mistake in 2012 to carry on with high mileage running from the autumn marathon and by January I was injured.  The enforced rest I had in Jan/Feb let me recover for good training in Spring and sub-9 finish.  Generally I would recommend Comrades runners to concentrate on low-volume / high intensity to November, an easy month in December, then resume high intensity moderate volume training in Jan/Feb, before transitioning to high volume training from end Feb to end April.  If I understand you right and you want to keep over 200 miles per month from now until Comrades, then it sound like too much keeping at higher volumes and too much of the same to me - just saying my opinion and sorry if out of place.

Anyway, not really in the best position to dish out advice.  I've been a bit sore and tired this week after a hard Friday/Sunday last week.  Think I may be learning a few things from others on this thread and getting on the bike as recovery from running is hard at the moment.   Wondering if I'll ever be able to get back to faster days.... 

 

Sub 3h15

Posted: 06/10/2014 at 22:25

Nice running Birch.  I can feel your real joy in running in your report.  Nice when a plan works out well.

It not just that the number on the gadget need to be well lit, but they need to be big.  I'm long sighted and can read the continuous measurements on my Garmin, but when a lap time pop-up I can't read it.  I must be getting to need reading glasses for running too...

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