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ASICS Super Six: Alison (Sub-3:30)
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Alison Have a good trip/holiday/training weeks!
are you away for 3 weeks? thought it was just two?
Hopefully there's decent internet acces in the hotel in India so we can keep up with the holiday training.
2. Sip do not gulp water or sports drink (take in air which will make things worst, you should practise drinking whilst running on long runs).
3. Avoid foods know to irritate: caffeine, chocolate, peppermint, fatty & spicy foods4. Before exercise eat a snack that empties from stomach quickly– small low fat snack/low fibre snack (you should experiment with reducing fibre in diet 1-2 days before race day (you won’t often hear a Dietitian say that!!) cut out all wholegrain products and use white bread, pasta etc & reduce fruit & veg If you have urge to defecate or Loose bowels5. As above but also may benefit from routine of emptying bowels before running and/or anti diarrhoea meds (but need to speak to your doctor if you can’t solve it by dietary intervention first).
Hope this is helpful!Hi Steve,
I don't wish to hijack Alison's thread while she's away, but I feel I can claim some legitimacy as I was the competition winner who /paced/left for dead by/ her on the recent training day. Following on from our conversation then about how to predict your marathon pace, I'd like to ask your opinion on my chances for a 3:30 VLM this year based on today's run.
These are the mile splits with average heart rates:
1. 9:09 (Warm up)
2. 8:07 (146bpm)
3. 7:44 (147)
4. 8:08 (149)
5. 8:09 (148)
6. 8:13 (150) hill
7. 7:48 (150)
8. 9:24 (Warm down).
If anyone else wants to voice their opinion, feel free. I can take it!
George
I too am training for VLM and aiming for a 3:30 time. Your training times are very similar to me and I just completed a HM on Sunday in 1:40, which also predicts an approximate time of 3:30 marathon.
Dan
Hi Dan,
That's great to hear. Thanks. Tell me, what was your pacing strategy in your HM? Or did you just go with the flow? I'm doing the Silverstone HM and want to come away from it feeling as positive as you sound.
George
Ruth,
Thank you for your detailed reply. I did alter my diet on Tuesday before my speedy session and things were better but still had a feeling of nausea while running fast. I note your comment about milk and I do drink a lot of milk and had two or three glasses a couple of hours before my run - certainly something to think about.
Hi George
Probably too early to say definite and best to base any prediction on 18 mile plus training runs and half marathon races in March but you definitely should have a good shot at it if the training goes well in the next 2 months or so
heard from Alison
Am in Delhi -it's great! And have managed a trip to the gym. Can't get online (am just using work BB to check gmail) I did 3 sets of 1km jog then 1km at 13kmph, then got bored of treadmill so shortened recovery to 0.5km jog but still 1km at 13kmph, twice. All at 2 per cent incline.
So that's 5km at HM-ish pace. Am pleased.
Won't have time tomorrow as going to see Taj Mahal!
steve
if you are still about, i have a half on sunday as part of the old sub3h15 training plan and was after some general pacing guidelines re the hills which are more significant than most on this half - liversedge. is it just a case of something simple like +/- 20 secs from your target average depending on whether you are climbing or not or should i be more sophisticated in grading the climbs ie 20m in 1km would be more of a drop off than 10 say. similarly for the descents some of which are -30m over 1km.
advice would be much appreciated.
There's a Taj Mahal (restaurant) in Crawley - near the A23 London to Agra Road
DM 1974
There's no definite formula on the hills - it really depends on your fitness and liking for hills and even mental attitude to some extent.
I would say roughly steep hills could add a minute per mile of hill which you may get 20 seconds back on the descent and milder hills are 40 secs and 15 respectively - from what I know of Liversedge if you think you are in 1:40 shape on a fast flat course ie Brass Monkey, aim for a time of around 1:43 and relax up the hills and don't fight them and while some who attacked the hils may have passed you, ease past them on the flat and descent when they pay for their extra effort without putting in any extra effort yourself.
Ruth
Thank you for your response regarding the fainting problem, I would also be surprised if low iron was the issue as I'm quite careful with iron (because I'm a vegetarian) I also take a multi-vitamin with iron nearly every day so it should be fine.
I feel a lot happier hearing that it is not a big problem and was quite common, it had me a bit concerned.
I'll take your advice re:carbs and sports drinks on board ... I do several sessions a day so I'm not sure how to structure my eating. I had been seeing a dietitian but she said she doesn't understand sports nutrition so she can't help me. Please can I cheekily ask for some more advice?
I tend to eat breakfast at about 6am, usually porridge with fruit, then do a 30 minute abs/core exercise class at 7am immediately followed by the gym (65% cardio:35% resistance). I sometimes eat just fruit following this session but I'll make an effort to eat carbs instead. (Would you swap the breakfast and snack over and eat a snack first thing and breakfast at about 10 after the gym instead?)
I then do my run (similar to Alison's training schedule) during the day - shift dependent. I try to get my run in either before lunch - which then tends to be quite late or before an evening meal so I don't have to add snacks.
I run & do gym sessions 6 days a week, I also do a couple of circuits classes each week although these aren't until 8pm - if I've eaten lunch late I eat a meal after circuits but if not I usually eat before then have toast/cereal/yoghurt afterwards.
What would you do? Is it just a case of balanced meals (or carb rich snacks) after each session?
I work shifts so occasionally I'll end up exercising late at night with my next session early the next day, do I need to fuel differently for that?
Sorry I'll be quiet now (and get to bed as 6am is looming) thank you for your help
SOLB
I'll keep hoping (and reassessing). What is the longest Marathon Pace run someone should do in the lead up to the big event?
George
This is getting ridiculous. 2 weeks of treadmill training when siteseeing doesn't prevent it.
One of the conditions of winning was contributing adequately to your forum threads wasn't it?
This is a waste of a great opportunity.
Fortunately, Alison is a normal person with a real job in the real world, and not an obsessive with a personality disorder!
Apologies for the confusion, I had edited my post before you posted.
Your post is an interesting insight into your mentality but I'll not trade insults with you.
I guess I could explain why treadmill training is a very poor alternative to running outside and continually missing training won't get results but I guess there's no point.
However, as Alison is a week ahead of most of us, it's not quite the same this time around.
There probably is no point in you explaining your views on treadmill training and missing training regularly, as I expect we'll have heard the arguments before.
Most people on here have to make compromises all the time in order to balance their training with the other aspects of their lives. Alison wants to make the struggle to achieve that balance a big theme of her thread. I think it's working well, don't you?
The bottom line is I don't see much struggling going on. We have different definitions of compromise - compromise isn't simply ditching training when you're busy.
I get the feeling her mentor was completely blindsided by the holiday and what she would be able to do on it. If struggling to achieve the balance then giving plenty of notice of a holiday where it would be treadmill based running and, I suspect, no long runs would have enabled him to adjust training accordingly. Now seeing how to adapt training around such circumstances would have been a fantastic opportunity to make a practical demonstration of compromise. Instead what have we learnt? Nothing.
The bottom line is you are criticising me for expressing an opinion that you also hold. You quite eloquently describe the responsibility of the SSXers and it's obvious to everyone she isn't living up to that responsibility. For some reason you've changed your tune, albeit not very convincingly.
You're so bitter it's amazing! Yer, was gutted at the time not to have made it through, although I can't say that I would enjoy the intense level of scrutiny on here... I'm still marathon training for sub 3.30 with my first one in May and absolutely loving it...
Moraghan, you quoted my "pitch" for VLM 2010 (didn't apply this time), and yes, I have changed my tune, in that I now see the value of including someone like Alison who is struggling to balance running with everything else. I think that you can't see the struggle because you don't understand that for most people running is not the main focus of their lives. In some of Alison's posts her anxiety about not training (or not posting) is palpable as she is clearly worried about letting the side down.
But she's still there, despite the nasty comments, and we'll get to enjoy hearing how the schedule did work out in India, and how she does on the Big Day. Her level of commitment may not be good enough for you, but it makes her more like the rest of us.
Mind you, I do think there's always a jinx on the Sub-3:30...