Latest posts by carterusm

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RW Forum SIx – 3.30 – 4.00

Posted: Today at 15:48

Carl - it'd like an oven in the tube in the middle of winter so I can't imagine how hot it must be down there at the moment. You're ticking over very nicely at the moment. The body will soon settle down when you increase the mileage again. Are you following the same Hanson's plan as you did for Richmond or are there any tweaks to it ?

Robert - my beers are currently cooling nicely in the fridge. So, I have been running for about 3 years now. The first year I was hampered with an ITB injury that, on and off, kept from running properly for about 9 months. In that time I ran 3 HM with a PB of about 1:36; I haven't done one since and probably wont as I prefer the longer stuff. My first marathon was last year at Manchester where I targeted coming in under 4 hours and ended up with 3:38. As said before, I tend to go off hard and try and hang on, hence the decent time for me. This year I ran Manchester again. It is a very fast course and I wanted to try and get under 3:30. For the few weeks before the race, I was debating on here with everyone, at what pace I should run at. Training was going really well and I felt I might be able to go for a faster time then I was training for.Sense prevailed and I decided on going out at 8:00 min miles and if I felt ok towards the end then push to 7:45, this would have taken me a couple of minutes under 3:30. Come race day I switched my watch on and couldn't pick up a signal so I had to run naked. I knew I started too fast as I overtook the 3:30 pacer but I felt ok and couldn't talk myself into being sensible. Anyway, I pushed on at a pace I wasn't sure was and was on the limit for quite some time. I even managed a negative split of 2 minutes, not sure how as I could hardly feel my legs towards the end ! So, I came in at 3:15:35 which absolutely smashed my target. But it hurt me a lot and I would say it took me a good 2 months to recover properly but I was dead chuffed with it. I've only done one ultra before; it was last year's Long Tour of Bradwell which is a 35 mile trail/fell race in the Peak District. I don't know if you know the area but it is rather hilly and the terrain is very rocky. To say it was brutal was an understatement. It took me 8:40 minutes to finish but thoroughly enjoyable. I'm told that the St Cuthberts Way ultra has more runnable trails so it will be interesting to see how the old legs cope with that. September sees me attempt the Harmoors 60 which is a 65 mile trail race along the Cleveland Way on the North Yorkshire Moors. And, the big one next year, subject to how I manage the race this year, and to persuading Mrs C that it's a good idea, I fancy the South Downs Way 100.....!

Recovering from injury

Posted: Today at 15:22

Parkrun will always be there so try to resist doing it until your knee feels better. I found that I only needed to go to the physio once, twice at the most, and then just do all the stretches and exercises at home. Certainly a lot cheaper that way. With those c25k apps I think you can just pick them up from anywhere or repeat the same week if you don't think one went very well. I think the most important thing when you injured is to try and be patient and not rush back. Coming back too soon and making the injury worse will just leave you unable to run for longer and that will be very frustrating

Recovering from injury

Posted: Today at 00:36

Emma - firstly, I would suggest you forget about the Nike app. If you're injured don't run for the sake of it or you could just make your injury a lot worse and then be out of action for a lot longer, Secondly, I would recommend you go and see a physio, one who specializes in running of possible. We can all guess what might be the problem but it's always best to get the help and advice of someone who actually knows what they are talking about. They may give you some stretches and strengthening exercises to do. Another thing I would suggest is checking that you are running in the right shoes for you; did you have a fitting with a proper running shop ? Using the wrong shoes for you is probably the biggest cause of running related injuries. Good luck !

wannabe ultra runner?

Posted: Yesterday at 13:47

Knight rider - my main focus in training at the moment us the longer runs including some back to back weekends. I managed a 15/21 mile back to back about 3 weeks ago and last week I did a 24 mile very hill run around the Hope Valley. I will do the occasional tempo run but only one every couple of weeks maybe, I'm sure others do them more regularly but too much speed work tends to start my ITB complaining. And anyway, I'm training to run slow and long so I believe that that should be my focus for training. 

9 days until I race the St Cuthberts Way ultra; 47 miles and it will be the first time I, hopefully, achieve this distance. I've been my normal anal self and have been pouring over the route map (and Google street level) so I recognize certain parts of the route to make sure I'm on track. I've also plotted where there are some shops to buy emergency rations should I run of liquids in between aid stations because of the heat. I'm also looking to see where there are any streams close by so I can dip my feet in if it gets very warm. Am I over-thinking this and would I be better just to turn up and run ??

RW Forum SIx – 3.30 – 4.00

Posted: Yesterday at 13:36

Robert – I’ve checked his qualifications and he is the real deal, he has a BSc (Bachelor of Science) and a Masters degree. I’m not sure what in  though !! Interval sessions eh ? You decide to run one on the hottest day of the year, you mad fool !

Ali – Harvey is coming along nicely thanks. He has had 2 of his 4 injections and is limited to short 10 minute lead walks 3 or 4 times a day. Probably for the best with this heat, he doesn’t get on well with it. Another mad fool doing intervals while it’s so hot !

Carl – I heard that the temperature in London yesterday reached 36 degrees.  And you decided on a tempo run. You’re all nuts !! Is this week 1 of Chicago training ? My strategy – start off at 10 min mile pace, walk the steeper trails, run/walk the not quite so steep trails. These trails are runnable compared to the rocky terrain of the peak district so I will make the most of it. I’m hoping I can get to around mile 30 with this strategy and I guess I will naturally start to slow down as I tire. Then it will be a case of running the flat sections at a very gentle 12:00 min (ish) sort of pace and see if I can drag myself to the finish. Nutrition is going to be a concern as I still can’t force much food down me when I’m running, particularly when it’s hot. Fortunately, as you know, I’ve done a lot of longer runs fasted so hopefully this will help me to a certain degree. The aid stations are about 10 miles apart so hopefully I should be able to manage with the water I’m carrying. I’ve started using an Ultimate Direction Scott Jurek race vest that carries 2 x 600ml bottles, which works out about 2.5 pints per section. Unless it’s really hot – I’m currently going through the route map to highlight where there are shops to buy any emergency rations or where there are streams where I can take a dip if necessary !

I’m having a couple of days off now. That long run I did last week really smashed my legs so I need to get plenty of rest in before next weekend. It will all be short, easy stuff until then, especially if it remains this warm. I don’t mind running when it’s this warm but 47 miles is a different matter altogether.  

RW Forum SIx – 3.30 – 4.00

Posted: 30/06/2015 at 14:41

So, the St Cuthberts Way ultra is back on ! Things at home have taken a turn for the better so we are heading off to Scotland next Friday with the race on the Saturday. I'm really glad I smashed my legs on that long run last Friday now !! Anyway, it's taper time for me which I'm going to find pretty hard as I am really enjoying my running at the moment and with the weather being this nice...We have had a 'Wellbeing' week at work this week. There are people coming in promoting gyms, raising awareness about drinking and drinks, taking your blood pressure etc. There was a 'nutrition expert' in there so I had a chat to him about my LCHF diet and asking for suggestions about tapering and race day nutrition for an ultra. I have to say I wasn't convinced by his answers to some of my questions. Me - how long before race day should I start carb loading ?'. Him - 'how far are you racing ?'. Me - '46 miles'. Him - '46 miles ? I didn't know people ran that far'. Me - 'yes, they do. How long before the race should I start carb loading ?'. Him - 'what have you done before ?'. Me - 'I did 3 weeks or so before Manchester marathon but felt that was too much'. Him - 'try 2 weeks then'. Me - 'but it is an ultra, 46 miles'. Him - 'I didn't know people ran that far'. Me - 'yes they do. So 2 weeks then ?'. Him - 'yes'. Me - 'will that be enough ?'. Him - 'maybe 4 weeks then ?'. Me - 'that sounds like a lot'. Him - '2.5 weeks should be ok then'. Seems I knew more about the subject than he did. Apparently he will get back to me with some more information….

RW Forum SIx – 3.30 – 4.00

Posted: 30/06/2015 at 14:40

Ali - some great photos of your holiday ! Another solid HM considering the weather, the hills, how you felt etc. Remember, we can't get a PB every time out. If you do hill training you will find that you benefit, not just racing up hills, but also on flatter races where it will feel a lot easier. I'm sure you can find a hill or two where you are Do you always take gels when running a HM ? I find that with a bit of practice I came to not depend on them, except when I'm going balls out that is. Now, I could do a LSR and not have any gels (or food) and just a bit of water.

Robert - nice parkrun course PB. How did it feel racing 'naked' ?

Nell - hope you're having a nice time en France. You will be pleased to know that since you vacated these shores it has been schorchio here !! I assume you've taken your trotters with you ?



RW Forum SIx – 3.30 – 4.00

Posted: 26/06/2015 at 17:29

Ali - St Cuthberts Way ultra is off now but I'm going to do the Ultra Tour of the Peak District, only 30 miles and not the 47 but such is life. Anyway, the Hardmoors 60 is my main goal now so I've got that to look forward to in September. I expect the weather in Valencia was a tad warmer than Glasgow ?? Nice training run, you're still in some good form by the sounds of it.Whats the plan for the HM on Sunday then, a PB attempt ?

Robert - some cracking photos, I don't think a cone suits you though ! People training for a marathon quite often achieve a HM PB without even training specifically for it. I would say you definitely need to do more longer runs this time round if you can, 3 or 4 x 20 milers would certainly help.

PS - shocking that the best excuse you can come up with for the gremlins is to blame a 3 year old girl !! How much cross training is in your schedule ? Don't forget you are training for a marathon not to see how many sit ups you can do !

Went out this morning with a friend from work with the intention of running the Long Tour of Bradwell route (35 miles). I had forgotten how tough a course it is and it was a shock to my mate also. It was brutal out there today. He had run a trail marathon a couple of weeks ago so still had that in his legs and I have already run 30 miles this week, most of it too quick, so I was pretty tired too. In the end we managed 24 miles with 5,200ft of climbing. Even though it was tough it was a very useful run too. So, what have I learnt today ?

1) I still need to eat more on these long runs. All I had was a mars bar, a couple of sausage rolls and 2 gels. Whilst I didn't feel particularly hungry I know that come mile 40 of a long race I'm going to blow up if I've not eaten enough.

2) My new running vest doesn't carry as much stuff as I thought it would. I will keep experimenting with it to get it right.

3) All of my runs are too fast at the moment. Since Manchester my easy pace has got a lot quicker. That's all well and good for flat, road running but my legs really felt it today. Time to slow down a bit.

Right, it must be beer o'clock by now......

RW Forum SIx – 3.30 – 4.00

Posted: 25/06/2015 at 17:33

PS - you have the gremlins again !

Robert - definitely running your longer runs too fast and probably burning yourself out. I too have suffered with ITB, a couple of years ago it put me out for about 9 months but I have been lucky enough to manage it well since then. I lost 2 stone earlier in the year and it made a massive difference to my running so I would definitely recommend it. A 1:34 half is better than my PB so you should be well capable of getting near 3:30. Stick with us and we'll help you get there

RW Forum SIx – 3.30 – 4.00

Posted: 25/06/2015 at 15:18

Robert - nothing wrong with following a 3:30 plan in my opinion. I favour the aggressive approach, start fast and hold on. It has worked for me so far but not everyone is a big fan of that approach. How has training gone in your previous marathon plans ? What sessions did you think went well and which do you think you might need to work on in order to improve your time ?

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