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Craig - motivation for me is really just to keep going! I have a condition called Lupus and didn't think I would be able to continue running for as long as I have. I'm sure the exercise helps. Running also gives me some precious time to myself in a very busy life with chidlren and work to fit in!
I managed 12.5 miles this morning, was a cold start but a lovely morning when the sun came up!
Ruth McKean - Hi Ruth, a query re gels in races please - if you planned to take 6 gels during a 4 hour marathon when in the race would you take each one? I ask this cos i've seen different advice on this with some saying take more at the end and some saying take them early (all by mile 15 lets say).
Hope you don't mind me asking the question.
SamMurphyRuns wrote (see)
About pace and weight: losing weight will have an effect on your pace provided your fitness remains the same, or improves. If losing weight involves cutting silly amounts of calories from your diet, leaving you tired and vulnerable to illness/injury then it's not exactly going to help! There's a fine balance with weight loss and training and Craig has set a great example by losing weight slowly and steadily.
BoDuke wrote (see)
Sat at desk at work, looking at total chaos and thinking: need coffee and one of these Starbucks all day breakfast pots... Lush and really filling, no real time to grab lunch today so should hit the spot. Very quickly: LSR at weekend totalled nine miles in 1:33:11. Think I got quicker at the end though, was getting hungry and having lunch cooked for me. Also that route is getting a bit boring and need to find a new one. Overall, felt really good, physically no issue with aches, pains or anything. Drank plenty. Nice to Be upping the distances again, but deffo need a few new routes.Going to stop procrastinating and do some work, get home, reply properly and kip.
oscarr wrote (see)
Ruth McKean - Hi Ruth, a query re gels in races please - if you planned to take 6 gels during a 4 hour marathon when in the race would you take each one? I ask this cos i've seen different advice on this with some saying take more at the end and some saying take them early (all by mile 15 lets say). Hope you don't mind me asking the question.
Of course I don't mind!
your six gels work out at about 36g carbs per hour (if say 24g per gel) which sounds about right as a guide for how much you may need (plus water as and when you feel you need) however the timing of the gels will depend on your own body! Often elite runners don't take any gels (if they use them) in the first 10-15 miles and then will take some late on but often not many. I do think as a 4 hour marathon runner it may be best to take first one within 45 minutes but toward the last 2 hours you may find it better to take one every half hour but what works for you will not work for someone else!
Thanks Ruth, OH and I have been discussing what to eat next week and going to plan a bit better.
Thanks Sam, have a good rest day.
Thanks for the advice oscarr.
Need to have a quick shower and then go out in a second, but race went really well. How have I got to this age without realising how much fun that is. The terrain was varied and quite muddy in places, but sunny and chiily. I can see why it's called the Frostbite...
Main story, times:Time 39:06.4 Distance 4.97 Avg Pace 7:52Summary 1 8:07.0 1.00 8:072 8:06.3 1.00 8:063 7:55.4 1.00 7:554 7:43.9 1.00 7:445 7:13.8 0.97 7:27
Lost about 30 seconds trying to get the Garmin to work... but deffo sub 40:00!!! Woohoo! Craig is a very happy boy at the moment!!!
Hi Bo I hope your still off the smokes was your race 5 miles or 5k. Its day 15 for me today and I stopped using all forms of nicotine replacemens 3 days ago as the patches made my arm itch and the throat spay is just nastyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy
Hey Craig - well done you!
Also just discovered that lucozade are having a 50% off sale. 24 gels for £10.69:
Can't remember if you liked the lucozade ones or not but you can't go wrong at that price...
Hey Craig - fantastic race WELL DONE! Yes, would be good to get more even splits but the fact that you sped up over the miles rather than slowed down is a great result so don't get too intent on speeding off the start line fast (the fact that you started easier means you don't build up lots of lactic acid int he muscles early on, which helps you speed up later on more comfortably - and this would be even more relevant in a longer race.
As Tenjiso says, your goals might need a bit of revision now. Enjoy tomorrow's rest day. And did you notice I'd upped next Sunday's LR to 11 miles. Sneaked that one in, didn't I?
Well deserved Guinness Oscarr! Have had a great rest day today but will head out for a run around Edinburgh tomorrow. Hope it's as sunny as today, although I do have these 'ice spikes' to test out that I got sent, so if it's a bit chillier might be a good opp. to give em a go.
All good here thanks Craig - just about to start my intervals again - really looking forward to them after my little 12 week rest! Lovely 8.5 miler today in the frost - very civilised! Will be building up again over the next few months. Am sticking to the 6mm heel differential for now! I'm going to use a bit more cushioning for longer runs - am loving the idea of the excel33's so I can get the best of both worlds - I can't dispute the strengthening and form benefits so am not giving up on them. All trial and error!
Well done Bo keep up the reporting on the thread as it inspires others, not the running I m way to much of a plodder but the smoking bit.
Right, this morning's run:
4x 800m with 200 m recovery (plus 1mile wu/cd).
Split Time Distance Pace
1 10:27.6 1.00 10:282 3:39.3 0.50 7:213 1:31.1 0.12 12:134 3:40.7 0.50 7:245 1:36.1 0.12 12:536 3:43.6 0.50 7:307 1:37.0 0.12 13:008 3:39.3 0.50 7:219 1:29.5 0.12 12:0010 13:08.4 1.16 11:18
Really enjoyed that, felt relaxed but also quite towards the end (does that make sense???).
Also, it's only -3c here at the moment, so not like Scotland or the Dales or any of that, but does anyone else start to feel really smug about running in this??? I know it's a bit shameful, but something in my head goes 'your 'ard for going out in this...' And why is it only one hand that goes totally numb??? What is that?
Food for Sunday:New York Bagel Co. - Plain BagelKraft - Philidelphia Light With Garlic and Herb LunchSainsbury's - Bbq Style Chicken Breast Slices, 1 pack2 slices HovisDinnerLamb ShankPea, carrots etcRoast vegGeneric Red Table Wine - Red WineCava - Brut Cuvee, 1/2 bottle SnacksLucozade Sport - Orange Lite DrinkBanana - Medium - PeeledOlvaltine Powder - Drink Mix
And yesterday:Breakfast Greggs - Breakfast Bacon Roll, 1 Bap 380LunchWaitrose - Smoked Gammon Ham, 100 g 145Waitrose - Yellow Split Peas, Dried, 160 g cooked 242(remains of Saturday's Gammon and Pease Pudding, nice)
DinnerBroccoli - Cooked, boiled, drained, without salt, 1 stalk, large (11"-12" long) 98Waitrose Cooks' Ingredients - A Nest of Medium Egg Noodles, 62.5 gm 214Beef - Loin, bottom sirloin butt, tri-tip roast, lean only, cooked, roasted, 100 g 180 SnacksNature Valley - Crunchy & More - Oats and Hazelnuts, 2 Bars (42g) 195Osaka - "Geisha Mix" Rice Snacks, 75 g 194Wild West - Original Beef Jerky, 57 g 161Snack A Jacks - Rice and Corn Snack - Salt & Vinegar Flavour, 26 g bag 106
Weight is back down to 71kg, so happy bunny. But I really did have a salt thing going on yesterday, gonna have to watch that.
Plus, not NRT yet today... Also hope I'm not boring anyone too much... Might need a gum actually...
Nope - certainly not boring me!
Still chuckling about the fact that you felt the need to tell us that you peeled your banana - LOL! Now I'm stuck with images of trying to eat one with the skin on!
I too - give myself extra brownie points for going out when it's minging outside but you can't beat the feeling of coming back to a warm house/office! Not sure how cold it is here today - cold enough that Rascal doesn't want to go for her walk!
Interval session in the gym for me today right after I finish my smoothie! (Today's = pineapple, lemon, apple, ginger and banana)
Hope all goes well today.....