Latest posts by Rennur

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Sub 3h15

Posted: 27/10/2014 at 04:00

Yay Joolska! You earned your steins today.

Sub 3h15

Posted: 20/10/2014 at 15:47

Bike It, condolences, but you've got the right attitude of onwards and upwards.

moof, nice pb. I was just telling someone that I could die a happy man with a sub 3 under my belt.

Race report: Humboldt Redwoods Marathon, October 19.

Capsule summary: small, friendly marathon in the redwoods of Northern California. Very scenic and more rolling than expected. Not a PB course because of the roll and the fact that the tall trees played havoc with the garmin signal, resulting in wildly inaccurate pace cues.

I ran 3:37, which seems on the face of it to be unworthy in this thread. However, I was pleased because it was a "comeback from injury" run for me (average 15 mpw in the month prior; a few weeks of no running before that because of a hip flexor).

This was an odd race for me because I had no goal going into it. (Other than, "don't re-injure yourself", I suppose.) I couldn't race it on such low recent mileage and *no* long runs in the months prior. (I think 10 was my longest!) I had considered going around at 10:20s with my brother-in-law, but that seemed like it would hurt me.

Although I'd been toying with the idea of a run/walk experiment, on the start line I decided to treat it like an easy LSD. The first half was pretty steady around 8:20. That felt good, with no obvious hip pain, so when the second half turned slowly grindingly uphill, I wound it up with 8:03 average for the 3rd quarter. (I always feel a tiny bit bad about it, but I find it very motivating to pass people in the latter half. And since I started slow, there were plenty of people to pass.) The last quarter was mostly downhill; my hip was feeling good; my hamstrings were aching and occasionally threatening cramp, but I was pretty sure I could survive, so brought it up to 7:48 average. When doubts started to creep in, I started counting to 12 (every third step), which does wonders to clear my mind.

So, my second-worst time. But I'm feeling good about it nonetheless.

I experimented with carb loading, an it seemed to work pretty well. Instead of the more traditional "couple of days of higher carbs" (~7 g of carbs per kilo of bodyweight) that I've done in the past, I did a short hard workout the morning before and then launched into what felt like constant eating (10-12g/kilo). It didn't feel bad during the day, but by the end, I was a bit gassy and felt like I'd eaten, well, 700g of carbs. To answer Lorenzo's question earlier about spreading out all that excess, I think (but am no expert) that you need to push most of the carbs in after you've activated the storage mechanism by sprinting. So no joy in spreading the carbs from the night before, probably. Race day felt perfect, stomach-wise and energy level-wise. I'll repeat this process for my next race.

Sub 3h15

Posted: 18/10/2014 at 17:57
Lorenzo, your maths are good. I too am frightened by that volume of carbs (I'm about your weight) so will be very interested in how it goes. (Traditionally, I've gone for around 450g on the day before, so this is a real leap.)

Just in from 1 slow mile -- 1/2 mile @5:25 -- 1 slow mile... Invigorating!

Sub 3h15

Posted: 18/10/2014 at 16:25
Good luck and skill to racers this weekend. Mine's the Humboldt Redwoods mara, and it feels like it'll be a bit odd, as I don't have a goal. Injury recovery cancelled my original idea of a 3:04 target. Plan B was to jog around with my brother-in-law at 10:20, but advice and intuition tells me that was a bad idea. So, I'll aim for something like a 3:45 finish and try to enjoy the scenery.

On the positive side, I'm about to experiment with the carb loading plan that includes short intense activity the morning before and 10-12g carbs per kilo of body weight. Will report back on how that feels.

Sub 3h15

Posted: 12/10/2014 at 22:44

Condolences to toe/teapot/etc injuries. I'm sending healing vibes, which are mostly useful because they're offset by 8 time zones. Congrats to recent racers.

Off the bench from my hip flexor niggle, and I have a marathon next weekend. Longest run in the last couple of months was 12m. I don't even dare look at weekly mileage, as it'll be really low. Yikes!

I had (obviously) abandoned my notions of racing (3:04 was the target), so plan B was supposed to be cruising around with my brother-in-law at around a 10:20 pace. Only problem is that I tried a little bit of 10:20 today and it seemed so unnatural that I'm starting to worry that I'll injure myself trying that for 26.

Anyone with experience of running MP+3?


Sub 3h15

Posted: 11/09/2014 at 15:45

Lorenzo, seems like a comprehensive look at VO2 max here:

My (ineptly remembered, probably) recollection is that Noakes doesn't like it because it's an inconsistent test.

So probably a good snapshot and maybe something to influence training paces.

Alternately, would a serious gait analysis be interesting? In the US, there's an assessment program called 'runsafe'; I don't know if that's made it over to your side of the pond. (I'm doing it in October and will report back... it gets mixed reviews, so I'm cautiously optimistic.)

Sub 3h15

Posted: 06/09/2014 at 14:41

Marrows, apparently the Garmin FR10 is extremely waterproof, though much simpler than the rest.

I'm sending good thoughts out to those with cranky hips... I've had to downgrade my fall marathon from a race to a gentle wander around (about 2m/m slower) with my brother-in-law because my hip flexor has taken a huge bite out of the current training schedule. 

As for the rest of you healthy people -- I'm happy for you and jealous at the same time. Vicarious mileage isn't quite as good as real miles, but it's a start.

Sub 3h15

Posted: 30/07/2014 at 01:10

Nice read, SJ. Congrats. Fingertips and groins and thumbs and backs doesn't sound like much fun.

GM, sorry to hear. I don't have any sage advice, except that you should stick with us.

A few weeks back, I must have jinxed myself by suggesting that I was ticking along injury free... my left hip flexor was niggling a bit at the end of last week (end of a 3 week cycle of increasing distance/intensity... just possibly perhaps a correlation there), so I've blown off last weekend's runs and will sit on me #r$e for a couple more days. Sigh.

Sub 3h15

Posted: 20/07/2014 at 23:02

Great Comrades video! Love the 45-timer. If you haven't gone and watched footage of Ellie Greenwood roaring past one of the Russians, you should. (Start at 6:09:00, )

In from a hard 16m with 10 in the middle at MP (7:01 target). Was on track for the first 8 miles of the MP segment, but melted in the last 2 and ended up with 7:06 average, which isn't ideal, but not bad, given that I've been feeling a bit rubbish all week. Happily, P+D have my next week as a recovery week, so looking forward to that.

Thoroughly enjoying my replacement garmin heart rate monitor. My 405 came with one of the basic models, and it had been acting up recently. (For example, the last 17 miles of Boston had an average HR of 184bpm, and last I noticed, I'm not a hummingbird. Nor do I have SVT.) Granted, it was about 6 years old, so I shouldn't complain too much. The replacement is their 'premium' model, which is much smaller/more comfy and hasn't acted up at all.

Condolences to everyone on the bench at the moment. Take care of yourselves, both mentally and physically. (Not sure which of those is more difficult...)

Sub 3h15

Posted: 12/07/2014 at 21:07
SlokeyJoe wrote (see)

Who here has followed a pure running training programme and stayed uninjured for the past 12 months?

Not 12 months for me, but I'm 4 weeks into a second P+D 18 week/ 50mpw campaign now and feeling good. (The first one started late December of 2013.) I missed one week last cycle due to a combination manflu/calf niggle.

I'll (almost) invariably do the distances, but if I'm just feeling rubbish, I'll back off on the intensity. I've also resolved to run my recovery runs really easy this campaign, which is tragically boring, but I thought it was worth trying...

I'm trying to be better about getting enough sleep, which is tough for me personally, as I seem to do much better with 8hrs+, and I have to get up at 5am to get morning runs in.

Ask again in December to see if I've managed to stay uninjured. (I'll probably have jinxed myself by saying all this!)

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