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Talkback: ASICS Target 26.2 Team: Lee
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Chaps, thanks for the caffine info, must try it on the next long run, including tapering.
I am now in Saudi, hence the lack of communication, only just got a connection!
Shame I missed the session Piers but it was for a good reason, I went out and did my long run Fri morning, and it was epic...I ran along the top of the spectacular north downs, using the wayfarers walk for most of the Combe Gibbet course, it is drying nicely so could be flats by the 1st Apr for a fast race, shame I am missing it (only downside of the marathon). I got to the 3mile mark, 12.6miles in for me as I was running it the wrong way, before turning for home. I took the disused railway rather than the 2.5miles up laddle hill again as I was now hitting the fast part of the run from 15-20miles, 5miles less than 7's, they went like this 6:29, 6:27, 6:25, 6:23, 6:09, the first four were slightly uphill and very muddy the last was flat on a made path so was much easier. However I got lost, as I ran past my exit off the railway line and nearly ended up in Newbury, so I actually completed 26.24miles in 3:09 (faster than my last London marathon!) over muddy monster hills, the first half into a stiff breeze, excellent fun and good for the confidence.
I urge everyone that can to run "the Gibbet" it is amazing in so many ways, you won't regret it. (www.overtonharriers.org.uk) said crying into my coffee
as I won't be there.
I then jumped on a night flight to Saudi, then a day of work so knackered but managed 10km in 39min on the treddie. Hard session tonight again on the treddie as we are experiencing a sandstorm, not ideal running conditions!
How did everyone elses long run go?
Ruth, the gels worked well 3 gels at 9(should of been 8 but was day dreaming), 16 (proved I can run at MP and take a gel) & 22miles, how was your race today?
Happy Mothers Day to all you Mums out there!
Now, are you calling me a chap Choisty? I take offence. Again. You wouldn't be the first to assume it though. Perhaps I should change my avatar...
Lee, think carefully about starting to caffeine at this stage as you need to make usre this will have no bad effects on your race and you have little time left to practise this.
Do you feel your nutrition for the lead up to Paris and day of race is now planned and practiced as best you can (if going to use caffeine need to start using this now!)?
Race for me this weekend was very disappointing, got lost a couple of km before the end (it was dark!) so dropped from 2nd women to 4th but hey I ran near 10miles instead of 9mile so that has to be good for training!
Thanks for mothers day message!
Steve, not too much out of me as I feel in good shape, although a 20hr work day yesterday and the same today will have fatigued again! The last couple of miles were the best bit striding out feeling good not being able to control my exhuberance and running 6:4x for the last mile, cracking.
Ruth, I drink loads of caffine all the time, or else I would fall asleep, I must atest to arabic coffee being fantastic especially Dr. Cafe. Shame about the race but all the best runners get lost!!!
It went like this 1mile warm up, no strides as on the treddie, then 3k at MP, 2 x 1mile at half pace, 3 x 1k at 10k pace all with slow 400m jogs between, then 4 x 400m at 5k pace with 200m recoveries and 5x fast for 200m with 100m recoveries and to finish a 2 mile warm down. All went well except the treddie went haywire on the last 10k pace rep meaning I had to redo it, so a of 11miles complete quite well, but treadmills are tedious.
Hi website good to see you training is good at the moment. How about you?
MP 6:10
Half 5:45
10k 5:35
5k 5:25
Flat out 20kph the treadmill max! Or 4:50
Slow 7:45
It was interesting as a Dutch fella got on the treadmill next to me during the warm up and set his just faster then I upped it to MP so he did the same and very nearly fell off before giving up and going back to an easy pace!
Lee: at least he has fighting spirit!
Make sure you keep on top of hydration, AC will also dehydrate you. Also you may find carbs needs increase in hot climates so pay atttention to your body. Caffeine; I was meaning if you have not used this in a race try this before. Nothing new on race day other than the roads beneath you and sky above you ....
First time in a while I've been on your thread... looks like you're flying!! Keep it up mate!
Steve LOL, like that.
Ruth, hydration has been an issue with working so much and hot conditions, but I am getting back on top off it now, although am still a little arid
Simon, good to see you back, how are things going?
Good luck for 10k - stay controlled on first half
How was everyone else's racing?
Well run Lee
A good time considering the high mileage & glad to see things are going well. Will be interesting to see how many PBs you re-write after your marathon. Great list of club PB's as well (adds Steve Edwards to list). Sorry to say I didn't make it.
Finished work at 6am & was like a zombie, only 1 day off work in the last 20 has taken its toll. Think London is going to be a struggle now but at least I've got a couple of 3 hour runs under my belt.
Looking forward to the Gibbet race (number 34) and hoping the weather holds so we have a fast course.
Very solid run Lee and excellent second 5km which shows the strength is there.
Well run cc2 - good work in the conditions and it's two minutes quicker than you managed last Spring and I think you are still well on course for a marathon PB if conditions are good.
I didn't race as was supporting my club's women in South of England 6 stage Relay championships and they were surprise third behind two very strong Aldershot teams and their best ever result so pleased with that - managed a solid 22 on Saturday in warm conditions.
CC - that is still excellent running and I know a lot of good runner that would bit your arm off for that time.
Oscarr - exciting and just a bit scary!
Steve - Excellent running by the ladies, the AFD teams are always v. strong. I caught and passed one of your club mates in the second half, giving me soemthing to aim at.
Franny - shame you weren't there but the teams were very strong with 7 runners under 38mins, 5 years ago that would of won the club champs!
Yes the clubmate you overtook tends to go out quick and is trying to get back to his sub-34 form of a few years ago
Hope the legs feel good today.
Lee - You do need to be organised with fluid i.e have it on hand . Due to all the travelling you do I would tend to buy some comerial sports drink sachets of rehydration powders and add one of these to some water on a long haul flight (so say 750-1000ml of a rehydration drink and then you can just drink water / other fluid on top of this) then as soon as you are off a flight have another one and perhaps 1-2 a day when working in hot weather or if not keen to do this add a flavour to your drink that you enjoy to encourage you to drink more (a no added sugar squash/cordial). Drinking is habitual so you do need to try and get in the habit.
Well done yesterday.