SupermanRuns


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Sub 3.30 Tim: #asics262

Posted: Today at 07:35
Buxton running bunny wrote (see)
Love your daughters description of training day 2 Tim, hilarious!!!

Kids just say it how it is dont they! 

Malcs Thanks for the Paris food guide, that is invaluable information, brilliant. I am very much looking forward to this saturdays 1st carb loading session.

So far the new schedule doesnt look like it has as much track speed work in it. Myself and Sam and a discussion on this on Saturday as there is an underlying concern this was what might have caused the original injury. Will wait and see and keep you posted. Now I know you were flying round CP track last year, seems Tom doesnt need the supercape and is flying round even quicker. 

Regarding those LSR's, Steve was saying again on Saturday about the early ones being important to be slow. Amy has a natural ability/desire to go quicker but he had her doing them slow and let her build up the speed for the last few (3). She looked very very strong during these latter 3 showing the endurance she had built over these early, slower long runs. 

You are being wise Christian, I hope it goes okay and as Malcs says, dont push it too hard. 

 

Compare my old day before carb loading plan 

  • Brekkie - Large bowl of cereal
  • Lunch - Large bowl of pasta
  • Dinner - Large bowl of pasta 

 

With Ruths plan 

  •  4 weetabix with milk & 200ml glass (61g) & 200ml fruit juice (20g)=  85g carbs. 
  • Large banana & 250g fruit yoghurt (low fat) = 65-70g
  • Lunch: full bagel with banana (& honey if wish) topping (70g) & 400g low fat fruit yoghurt (55g)  = 125g
  • Mid-afternoon: 500ml low fat milkshake (45-50g) & 6 jaffa cakes over course of afternoon (48g) = 95g
  • Dinner: 100g pasta with a tomato based sauce & 200ml glass of fruit juice or fruit smoothie  & 2 jaffa cakes for dessert = 110g carbs 
  • 400g fruit yoghurt low fat with 2 tablespoons of raisons= 75g

 

Total estimated carbohydrate intake = 660g.

 

Usual caffeine drinks.

  What a difference. If only I had thought of Jaffa Cakes.     

Sub 3.30 Tim: #asics262

Posted: Yesterday at 22:14
And as for tea. Shepherds pie, made with sweet potato, was a winner!

Sub 3.30 Tim: #asics262

Posted: Yesterday at 22:00

Tonights session was 45 miles easy.  Whilst it was cold and windy out, once I got going it was very pleasant as I had wrapped up in hat and gloves. Still in that post honeymoon injury period where every run you are grateful for.  First time for ages that I havent seen any other runners whilst running. Then I recalled, for most Monday is a day of rest.  

Todays Splits were as follows

  • 8.35
  • 8.28
  • 8.25
  • 8.29
  • 8.24
  • And a final 3 min was spent at 7.55 pace  

Another very enjoyable session and now a session of stretching and foam rolling awaits. 

 

Sub 3.30 Tim: #asics262

Posted: Yesterday at 21:34
Mr Puffy wrote (see)

It was lovely, I could have eaten it all over again

 

I would not have been allowed. 

Martin I do agree you cant move much once in.  Hope you enjoyed the footie result. Automatic promotion beckons? 

Sub 3.30 Tim: #asics262

Posted: Yesterday at 21:04
reikirabbit wrote (see)
I meant a Chinese plaster infused with similar herbs of course.

Do you want one of my daughters Mr Bump plasters? Maybe not quite the same I think. 

Mr Puffy wrote (see)

While Tim is out running I will post up tinights tea...last night I roasted some left over chicken thighs ready for today. Put some penne on to boil   Dry fried 2 rashers of bacon till nice and crispy, added a small knob of butter and a little flour then deglazed with a splash of white wine. Added  a bit of water from the pasta and some sliced mushrooms, the chicken sliced thin, and a few petits pois and far too much double cream and simmered till the pasta was cooked then combined it in one pan and served. With Parmesan on top. 

Don't tell him though. 

  How tasty was it Mr Puffy?  Bloody sounds lush I can tell you. 

 

Sub 3.30 Tim: #asics262

Posted: Yesterday at 18:19

Thought I would share my daughters Training Day 2 summary. It is far better than mine. It was verbal but hilarious

Daddy got up early and went for a run. We walked the dog and had sweets. Then we played princesses and made pudding for Grandad's birthday. Daddy came home in time for the party and went on and on and on and on and on about his day. I went to bed and had a story.

Christian How is your calf doing buddy?

reikirabbit I need to google this I think. I have  a mental image of a smoking bandage. I might be wrong on this.

Slowkoala Very pleased your tendon is feeling better, I suspect your pacing for F20 will be slightly quicker than mine, would be interesting to find out. Surprise to surprise I am looking forward to my pacing laps. It keeps it focussed and if Saturday is anything to go by time goes by a lot quicker.

Chickadee Where abouts are you to have had all those weather elements?

sense Cheers buddy. I am definitely going for a pace band. History/destiny can take a running jump if I don't know what pace I am going. I will have my garmin on also but I don't want to rely on this. Heard some horror stories about last year and lack of signal coverage. Need to have some straight forward math measurements which I can cope with.

Right, time for a run. Love saying that.

 

Sub 3.30 Tim: #asics262

Posted: Yesterday at 15:59

Malcs Did you take much of your own food with you at all?

Sub 3.30 Tim: #asics262

Posted: Yesterday at 15:21

Ruth Many thanks for the Saturday carb loading plan, it definitely looks doable. Regarding gels / sweets I have used the high 5 caffeine plus gels and normally taken one after 5,10,15 miles on a 20 miler.

Pre race breakfast has been rather haphazard. Sometimes a bagel, sometimes porridge, sometimes a pre race banana sometimes not. All around 6 ish prior to leaving the house for the races which normally start at 9.

Sub 3.30 Tim: #asics262

Posted: Yesterday at 15:14
Malcs wrote (see)

 

Martin - Do you find the ice baths help? I used to use them but I got fed up with the injustice of doing all the work and then having to sit in freezing cold water for 20 minutes. 

So I ditched them and in favour of the relief of a hot shower. Haven't had any problems with DOMS although that may just be because I've got more used to the long runs over the years.

Tim - awesome report as always! So glad to hear you are firmly back in the game now. 16 miles at that pace is brilliant. I just wish you's show a bit more emotion instead of glossing over it like it was no big deal

Steve asked me if I fancied going up to Palace on Tuesday for intervals. Would be great if you could make one of the sessions once you and Sam feel it's safe to engage the afterburners again.

Re. the km thing - I had enough to worry about without fanning around with another measurement system. I just stuck with the Garmin in miles and ignored the km signs.

My first 20 at the weekend in 2:38. Steady 8mm then picked it up to 7:30 pace for the last 4. Couldn't manage MP though. Still off the pace for sub 3 but things are improving.

Any news on Spitfire?

I did go for the ice baths for a while also, I think they must help, given so many professionals use them, but I just cannot be bothered with the hassle now.

I also thought I under egged the emotion on my TD report, must try harder next time.   I think 7 weeks of frustration came out on Saturday. 

And a magnificent 20 miles there, you must have felt good after it? Spitfire is looking unlikely but I will check the schedule to see if CP track is on the cards.

How was the Rugby received in the household this weekend?

reikirabbit I agree with you about internet shopping, changed the way of shopping for the better but there are still things which are so frustrating, such as having to sign for things. What is moxa by the way?  And how is the knee today, I hope it is getting better?

PWC It would be great to say hello to anyone doing F20 on Sunday, whats your thoughts for your pacing?

Andrea I might have been on cloud 9 on Saturday and maybe a tad over emotional myself. How was your LSR on Sunday too? Double weekend long running is impressive?

Sean Well done on your long run. I remain impressed by anyone doing their LSR on a Monday, what is your HM pace btw? 

Sub 3.30 Tim: #asics262

Posted: Yesterday at 09:01

And he is my this weeks revised plan (approx 35 miles)

Mon 45 mins easy or rest Tuesday whichever you didn't do yesterday Weds 1 mile easy plus 3x strides then 4x1 mile winders: first mile is at HMP (circa 7.15) then each mile has to be quicker than last, by just 1,2/a few secs. 2 mins jog between each. Then 1 mile easy. Thurs bike: 3x 10 mins brisk immediately followed by 30 seconds hard, then 90 secs easy. Plus warm up and cooldown Fri rest Sat 2 miles easy, 2 miles steady plus 2x strides Sun finchley 20: 4 pace brackets surrounding 8.35, 8.20, 8.05. 7.50.   Enjoy Monday peeps   
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