Carl D


Latest posts by Carl D

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RW Forum SIx – 3.30 – 4.00

Posted: Yesterday at 23:20

So Carter. Spill the beans. Did you get out for that run yesterday ? 

I have taken a short break with the family back home to Ireland to see grandparents etc pre Christmas.

Staying in a hotel in Cork City so have been doing alot of swimming with the kids.

Did manage t get a 6 mile run in yesterday. It was very cold. Ran down the river that splits the city in two and back again. It was brutal on the coming back leg as it was straight into a bitter wind. (Shorts still).

Ran at about 8:20 min/mile pace.

Planning another run early tomorrow to get rid of some of teh excess of hotel living.

Ali - good session in the gym yesterday and some good running this week.

How is everyone else getting on thos weekend and what are peoples running plans over the festive period ?

RW Forum SIx – 3.30 – 4.00

Posted: 19/12/2014 at 10:35
Ali - you would be right there for sure.

RW Forum SIx – 3.30 – 4.00

Posted: 18/12/2014 at 21:51

Carter - now did you get out at lunchtime today. we can't be having any more of this slacking. Manchester is only around the corner and Sean has laid down a challenge. Last year on your first attempt you came close to hitting 3:30. So we are all expecting you to knock on the 3:30 door on this attempt and run straight through it.

Training, training, training, running, running, running.

Less of the sitting on the backside drinking Magnors. 

RW Forum SIx – 3.30 – 4.00

Posted: 17/12/2014 at 23:40

Sean - great to hear from you. Had forgotten that your work was a bit mad. But great that ylou are alll tready for your assault on teh sub 3:20 time. Now that is a great goal to put out there and I am sure if you can get the training in you will get there.

I tried the P&D plan once but was not a fan. I am goinbg to follow a Haansons plan myself.

Canter - I have never run Richmond for a marathon before. I have run the HM there which was hree laps of a route part of which will feature in the marathon route. It was a case of finding a local one in May. It has a limited field of about 400 so it will be very different from a big city marathon and with it being so undulatinbg I will not eb putting myself under pressure to deliver a PB although I will put the training in.

And well done for getting into the festive spirit. There are some cracking names on other threads at the mo.

PS - Is there something you haev not told us. New Jersey and not Manchester ?

Need to make sure that the running balances off all those calories from mince pies, cake and all that malarky over the next few weeks. I do have a soft spot for the sweet stuff. Good excuse to go out running I guess.

Carter - did your talking to yourself have the desired effect or do you need some encouragement from us.

Washwood - once the cold goes below the neck it is really important to get rid of it. Loads of time yet to VLM so plenty of time for running when better.

RW Forum SIx – 3.30 – 4.00

Posted: 16/12/2014 at 11:21

So it is coming to taht time of year to reflect on teh goals I set for this year (running ones that is) and set some new goals for next year.

This includes deciding on my race calendar and what marathon to run in Spring.

My A marathon is going to be Chicago in October and that is where I am going to try and run sub 3:30.

As this is going to cost a wee bit between flights and hotels, I do not want to travel too far in the Spring and rack up costs for something that will be a B marathon.

So I have booked the Richmond Park marathon in May. It is local. It will not be a sub 3:30 course for me as it is a combination of a road and trail. This will be an undulating and hilly route as well so it will be an endurance event and part of the buildup to Chicago.

More on my overall plan over the next few days.

RW Forum SIx – 3.30 – 4.00

Posted: 15/12/2014 at 23:55

PS - don;t pay any attention to Carter.  You did amazing. Running a race at this time of year is always tough. It is cold and boy it was very cold yesterday. Training is always a bit hit and miss this time of year in any case and you have been under the weather

Many others would not have put themselves though it so well done to you.

Like you I will do this one again. I think it is a good course and yes the queues for the loos were massive last year too but everyone got through them in time. Not many spectators but it is December and the course is slightly off the beaten track. Overall I enjoyed it when I did it and it might feature for me in 2015.

While you might think you are not taking much from the race I think it shows you are in a reasonable place going into the marathon training for the spring. 

 

Carter - sometimes other things get in the way and this time of year we do not need much of an excuse to do something else. At least you are still ticking over and have another few weeks before more serious training needs to kick in.

RW Forum SIx – 3.30 – 4.00

Posted: 14/12/2014 at 21:12

Ali - well done for getting out there is those horrible conditions and 8 miles is not bad. 

So you too for Manchester. It is turning into a right old party. 

PS - how did you get on. I was in St Albans for footie this morning and it took ages to thaw out when I came back. It was bitterly cold.

RW Forum SIx – 3.30 – 4.00

Posted: 13/12/2014 at 23:49

PS  - you still running Milton Keynes in the morning ?  Wrap up warm. And best of luck.

I think Carter is telling you that you most definitely run your slow runs too fast.

Canter's feedback from the coaches at bootcamp seemed to suggest that the speed sessions during the week combined with the long slow runs at the weekend is how when it comes to race day that we are supposed to be able to run at MP for 26.2 miles.

Now some plans combine MP into the long slow runs and others have two runs at the weekend; one at MP and the other longer and slower. Others have two runs at the weekend one being a short easy and the other long and slow.

Slowing down on the longer runs is key to marathon success. It is harder to do than non runners would think it should be.

It is something that you need to consciously think about and make yourself do.

Do you keep a running diary / spreadsheet ?

Maybe if you log and review your runs you will know how much more you need to slow down by. Just a thought.

 

Carter - sorry to hear about Harvey. He has been through a lot this year. 

And you can be forgiven for not going out due to weather. If it is freezing down here it must be much worse where you are.

 

Canter -  well done for signing up for Manchester. Get the hotel booked.

 

So I got out today for my long slow run. It was quite cold as it was nearly 4pm when I hit the streets. But stuck to the shorts but did have a light hat plus gloves.

The plan was to try and get every miles into the 8:45 - 9:00 min range.

In the main I managed to do this. One or two miles were slower where I was running up steepish hills and I made up for this on one or two of the more downhill miles.

Overall 11 miles at 8:51 min/mile.

Legs are a tad stiff tonight. Longest run for many a month. 

RW Forum SIx – 3.30 – 4.00

Posted: 12/12/2014 at 12:40
Carter - must have been bored at work yesterday which is not something that has happened too much this year. Change of scenery next year I think !!!!

RW Forum SIx – 3.30 – 4.00

Posted: 11/12/2014 at 12:45

PS - of course you should go out and enjoy it. Hopefully it is not too cold.

So last night was another very cold night. It is teh wind chill that is the bigger issue really. Probably not as cold as for your early morning runs PS and maybe it feels colder than it is as I am being stubborn and refusing to give in to running tights for now.

I had about an hour or so to get the run in and briefly toyed with the idea of doing a tempo run (PS will come back to this as I think this is a factor in settling on training paces when we are all busy people), but decided that too fast sessions back to back is not what is needed whilst getting back into it. A more gentle run, MP + 30 secs, seemed more appropriate. 

7 miles at 8:26 min/mile pace (avg) was a good run. Felt ok. Did not have 7 consistent mile splits but that will come.

Cannot run tonight as I have a Carol concert at my sons school so last nights run was important.

On the subject of paces during training.

There has been some execellent advice on here and I recognise that I often run too fast.

The importance of having a training plan we all understand. The importance of knowing what pace you should run all the training runs is something that takes us all longer to embed in the brain.

PS, you mentioned the pressure of needing to get back home for family commitments etc.

This is so true.

The number of times I have gone out to run 6 miles because that was what was in theplan, but know I ned to be back home by a certain time. This meant I have run faster to get back in time and probably got no real value out of the run as it became something different from what the body needed.

Goes back to last night. Having run mile intervals on Tuesday, running a tempo run last night would not have given the muscles etc time to recover. And of course that risks an injury.

So I agree with Carter. Getting the pacing right is key and running training runs too fast does not give the recovery time needed during training to ensure you arrive at the start line in the big race in peak condition. The high mileage and faster pace training runs leaves the body a little tired even though we probably do not realise it.

More later on why choice of training plan is as important.

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