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Hi everyone. In a rush today. Good to see sunshine though. 20 miles on bike this morning.
BoD - pace for long run - should be easy paced - so around 10.15-10.45 should do it. Hope you get to do it on a beautiful day like this!
BoDuke wrote (see), I found a cigarette in the car on Monday. Looked at it, thought about it for about 10 seconds and them binned it!!! Yea me! your car sounds as tidy as mine! Not able to get on thread again until Sunday but have a great weekend.
BoDuke wrote (see), I found a cigarette in the car on Monday. Looked at it, thought about it for about 10 seconds and them binned it!!! Yea me!
'ello, ello, ello...
Right, sandwich run done:
1 9:54.5 1.00 9:552 8:19.9 1.00 8:203 8:35.9 1.00 8:364 8:26.4 1.00 8:265 9:44.2 1.00 9:44
Ave HR was 154 (80% of max) BTW, should put that up too. Yesterdays run was 136, which is 71% of max
Tiny bit quick on the miles 2 and 4, but was trying to run without using the Garmin too much and focusing on head and arms up. Was interesting, because it felt easier to maintain these paces when focusing on technique...
Right, after getting in at 9 last night, I'm back off to work. Then fellas leaving do tonight, quality. In a bit guys.
Nice running Craig here is my sandwich interval to work this morning..............have a good one.
Had a nice interval session to work this am myself wind behind me and slight downhill route.9.22 warm up 7.34-7.49-7.37 and 8.35 cool down............ shower time for a banana and coffee.......happy Friday all.
Bo and mcs - good runs those with brisk middle miles.
Ten - I will be running today for first time since my 21 mile LSR on Sunday - i tried to do that run with minimum of in-race fuelling and only took gels at 10 and 15 miles - did the run OK and bang on target pace but suffered badly after with fluey feelings up to today - 2 weeks previous i did 20 miles and trialed my race plan of taking 7 gels to see if my stomach could take it which it did - reason for sharing all this is that i am convinced that my illness after the last run was as a result of not fueling enough during the run; this is something that Ruth recommended we do properly if we are susceptible to getting ill after long runs and in my case is relevant - just some thoughts for you
Hey everyone ...
Has anyone tried the zipvit one yet? At 51g of carbs in one go - could be too much all at once? My tummy isn't usually sensitive but intrigued to know if anyone else has tried one yet ...
Didnt get the Zipvit thingy offer bought a load of SIS gels with free belt and some Cliff Bars too from a sports shop online...........going to take a gel on Sunday as not had any since 2010 Birmingham Half. Hope you feeling okay after long run Oscar?
Ten I have an old plastic milk carton on my desk with a ltr of water in and consume it all by the mid afternoon time. Really feel it if I dont drink properly. Actually find it harder to drink water at weekend as get busy doing stuff and forget to drink in the garden or out and about. Must take bottle with me more often.
Looking forward to rugby tomorrow. May have to watch some on iplayer as six hours may be too much even for me.
one hour and 18 mins to LE WEEKEND.........enjoy all.
Not consuming much definitely can definitely lead to illness. I used to train hard for triathlons (not that I'm fast or anything - just did a lot of mileage) and at one point had about 4 olds in 3 months. After my doctor reviewed what I was doing and my eating habits, concluded I'd done my immune system in by not fuelling while training (this was before I knew what I know now and only used water during 3 hours run/bike/swim sessions). Since then I've been way more sensible...now just getting used to how to fuel for longer runs as until this year my long sessions were a mix of swim bike run....veeeeery different to just full on running for 3 hours
mcs - feel OK after today's run, thanks - 1 mile warm-up then 5 @ MP then 1 cool-down for a good 7m workout - may do the local park run tomorrow then a short run on Sunday.
Louisa - your fuelling experience is very useful info and only goes to confirm in my mind that my propensity for getting ill after LSR training runs is down to poor in-run fuelling and something i am certainly going to change from now on (may buy shares in SIS !!) - i seem to have been doing everything else OK like carb loading before LSRs, smoothies straight after runs for refuelling, plenty of water during the day and during runs etc.
Hi Sam Murphy and Craig
I've been following this thread since the beginning and I have now been inspired to buy your book and see if I can emulate craig as a first time marathon plodder, but I've given myself a year to train and probably enter a local marathon. I like the way that you have given other runners on this thread answers to their questions.
Tenjiso I still gigle at that remark you made ages ago about Craig eating a Kenyan
Hi everyone! Very soggy bear here! Yakky rain but 8 miles done and dusted (today instead of tomorrow).
Tenjiso - ooooh I will look forward to that then - quite enjoy the odd sugar rush. Thank you!
Glad you're feeling better oscarr - haven't quite completed a full carb load practice yet - not quite managed the 2nd pint of hi juice - now understand your experiences! Am building up to it twice a week and then go back to my normal eating for the other 5 days. Could be a couple of stone heavier very soon if I did this every week as standard
Right - back into the rain for me - helping out at the club's duathlon this weekend - setting up the field today. OH's escaped to Glasgow for the Home Countries XC!
Have a good weekend all - look forward to all the long run stories...
Hi Sleepy - still not 100% but at least i am running - did the local Park Run this morning with 4 miles either side so a good work out; slightly faster time than last time but still half a minute off my best from last year and it felt it this morning - weather is pretty awful isn't it
Be careful not to do the carb loading too often - i remember Ruth saying that it was something to do only before the occasional run/race as it's not really a balanced diet for everyday living - need to strike a balance i guess
Getting ready to eat then become a sport coach potato - my beloved Sunderland in the FA Cup at 12:45 then 2 rugby matches will not see me surface until about 7pm !!!
Well done for getting your 'long' run out of the way today - i find if i do it on the Saturday it feels that you've got so much more of the weekend to go somehow
BoD - how you doing?? practicing your French yet? you can get by in France with one saying - ca-va (spoken sa-va) - using different tones it can range from being a question (how are you) to an answer (i'm Ok) - if stuck just say it with a gallic shrug of the shoulders and walk off !!!
Ha ha, Oscarr. Or should that be 'ho hee hon' said with French accent!
Had a stimulating day yesterday - tutoring 23 members of Sweatshop staff how to lead thier Sweatshop Running Club groups. It was quite a challenge to get them to think outside of the 'going for a 5km run' box and open the possibility up of doing different types of session, throwing in some drills, games etc etc. Nice bunch though.
The physio wants me to try a run this weekend. He said 'no more than half an hour' which feels completely out of the quesiton right now. Five minutes, maybe! But will give it a go when the weather picks up, maybe tomorrow. Then will have a bit more of a sense of where we are with the injury. BoD, hope you're having a NICE EASY day today in preparation for tomorrow Those Zipvit gels sound pretty good - 50g per gel means you don't need to take too many on board - think you've got it about right, Ten.
Welcome Twinkle! Thanks for buying my book Really hope your marathon journey goes well
Hi Guys... i've had a hangover.. My colleague left on Friday and while I was intending on having a couple of cheeky beers, it turned into a full on session... Woops... Was suffering this morning and had to take the bus into town to help on a stall we'd set up... Oh dear.
Otherwise, been trying to rehydrate myself all day, but going to keep going.
Right, glad your getting better Ten and good luck on the health front oscarr. Got a phase book at the ready to remind myself of some stuff. Funny, my sister-in-law speaks fluent French having been married to a Frenchman, living in Paris and she still work for a French company. Need some tips from her too. ca-va??
Twinkle: Welcome and thanks. I'm still off the fags BTW. Sam's books are really good, nice and user friendly, but also got plenty of detail and tips (she's not paying me to day that). Good luck on your journey, everyone here is REALLY nice and helpful.
On the zipvit front, used mine last weekend and got another one for tomorrow. Been using lighter high5 during the first half and then using them at the end (got caffeine ones). Seems to have a rush thing going on, but no noticeable crash, steady like. I'm sold on them to be honest.
Hope everyone's running and sporting activities go well over the weekend (including viewing and marshaling).
Right gotta go, OH not happy that I'm making her wait for dinner. Which is rice, noodles, ribs and stir fried chicken and mushroom, nice and carbie with not much fat.
OK, recovered from hangover and been out for a 20 miler this morning. Longest run ever for me!
1 10:27.7 1.00 10:282 10:00.6 1.00 10:013 10:35.1 1.00 10:354 10:04.8 1.00 10:055 10:05.4 1.00 10:056 10:20.1 1.00 10:207 10:03.3 1.00 10:038 10:06.1 1.00 10:069 10:05.0 1.00 10:0510 10:04.4 1.00 10:0411 10:20.3 1.00 10:2012 10:11.2 1.00 10:1113 10:11.2 1.00 10:1114 10:00.1 1.00 10:0015 9:52.1 1.00 9:5216 10:06.0 1.00 10:0617 10:01.5 1.00 10:0218 9:55.7 1.00 9:5619 9:30.9 1.00 9:3120 9:33.6 1.00 9:34
Ave HR was 145 BBP.
Strange old run that to be honest. While I've struggled to keep to pacing on intervals, I think I've been quite disciplined otherwise. Today though... Was having a constant battle in my head to both stay focused and also keep motivated. First few miles were a struggle to keep the pace down. The somewhere about mile 6 started to feel like I was weightless and only using my feet to push me along... Then Garmin buzzed, snapping me out of it and felt really heavy... Was a really struggle to keep going till about mile 14, kept telling myself I've messed it up and might as well go home and give up... Got to 14 and just thought that this is a standard (pre-training) run to the village and back. I'm feeling it now, but pint of milk, banana, shower and dressed and feeling better already.
Cooking OH steak, potato wedges and salad for dinner on behalf of Thom. Quality.
Hope everyone is OK and not disappointed that I had a lapse with the booze (still not smoked though). Is the weather grim everywhere else too? That didn't help.
BoD - well done on the 20 miles...looks like a good run to me...much better pacing than I could manage! I find these long training runs extreamly hard, always feel like giving up at some point. don't wory about the booze..the smoking cessation is great!
I didn't get out yesterday morning as I spent a sleepless night in hospital with my son on Friday..he is home now, but still not feeling great. So I had to force myself out the door this morning.. did 20 miles in 4 hours, but struggled at times. Really aching now, my back really sufers on long runs!
Hope everyone else is having fun today!