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Lunchtime running is only a pipedream for me Carter - sounds like a nice relaxing run which you probably need right now.Wonder how Carl is getting on with fighting off the manflu?Here's a question to which I'm open to suggestions:My thursday run is the 3rd consecutive run of the week coming on the back of speed sessions on tues & wed (tempo & hills respectively). It is in my Hal Higdon plan as a MLR but with no particular pace suggested. Friday is rest day then Sat is my 2nd MLR usually done at MP with Sun finishing the week with an LSR.My question is what format/pace should my Thursday MLR take? Easy run, MP, Some tempo mixed in, intervals, fartlek?I always go off on my 1st warm up mile with nothing really planned. For instance tonight I initially thought just a comfortable MP type steady run. Then with half the session done I decided I would run the last 4 progressively faster - a sort of very controlled tempo build up I suppose. Here were the splits etc:8 miles - 1:07.16 (avg pace 8.25/avg HR 149)Mile 1: 9.15 Mile 2: 8.39 Mile 3: 8.34 Mile 4: 8.21 Mile 5: 8.22 Mile 6: 8.13 Mile 7: 8.08 Mile 8: 7.45Don't want to be wasting a session with junk miles!
Ricky - I'm always wearing it when I go near her !! Another thought about your plan. Might you also be better switching your Saturday and Sunday runs around and then resting on Mondays ? Would it be better goign into your LSR after a rest day rather than after a MLR ? If you have a hard MLR you might not feel, or be able to, have a good 20 miler the next day ? Spoons was being wined and dined last night so I guess he will be online later to give you some advice
Still full of cold today but a planned rest day.
Looks like Carl is still a bit under the weather too
Hi all - feeling full of the joys of spring after an easy 3 miler, avg pace 9.13 in glorious sunshine. In fact, I had thought I was in danger of becoming a gremlin, having not seen the sun for so long. Nice to stretch the legs out after yesterday's treadmill session, but only thing that is slightly bothering me is that for last three runs, I've had a real pain on bone at top of arch when I start running, could also be the joint, which eases off after a mile or so....any thoughts?
Ricky - there's no such thing as junk miles. Do the Thursday MLR slowly. Preferably, swap the Wednesday session with the Thursday MLR.
Hannah - you mean the arch under the foot?
Sun is shining here
sorry i mean the top of my foot, above my arch...have very high arches!
Well hello one all the sick and able alike.
Now I know this is going to jinx me but somehow despite all the bugs this year I have had not the slightest sniffle all winter. So wishing you al well and a speedy recovery.
I held off posting until I'd done a couple of more runs and experimented with mixing up my runs so here are the scores from the Oirish jury.
Weds - Hill session.
Now this was "fun", a few things to consider here.
I love hills going up, hate them going down.
My timing system was paused for about a mile midway causing me to lose track of time and distance.
This was my first attempt at pacing myself.
I very easily get carried away.
The plan was good, two roads a mile long running parrelel connected by a series of side roads in a kind of grid all of which are hilly, perfect so I ran a mile trying to force myself to warm up and slow down before running up the first hill, back down and then along to the next junction and repeated up and down and along. In all 7 times out and 7 times back and then a warm down.
I mapped it out at a shade over 7.5 miles (see getting carried away) The whole shebang taking me 1:06:23. All of which I found fairly comfortable. The only problem was the continuous running up and down outside a primary school playground at lunchtime 8 times as the school is between two of these side roads.
Which brings me to this mornings little adventure. My first attempt really to pace myself and to get a feel what different paces feel like. Here are my splits:
Mile 1 8:37 I was trying for 10 and this felt slow so god knows what a 10 minute mile is.
Mile 2 7:36 Quickened up a little, to a pace I felt I was pushing at and included a sodding great hill I'd forgotten about
Mile 3 8:38 A recovery pace(?)
Mile 4 9:00 An even bigger sodding hill and country drivers trying to ram me into bushes I was concentrating on staying alive and was up and down banks which must be great cross training
Mile 5 06:43 Fully refreshed and safely on a bridlepath I opened up, this was tiring
Mile 6 09:16 A warm down and gentle canter home, well the paper shop.
To be honest I have no idea if these runs were good, bad, indifferent or pointless although the change was good and rather than switching off I found myself concentrating. It is going to take a while to get a hang of pacing different tempos but we can only try.
All feedback will be gratefully received.
Far more importantly I know you wanted to know how Me and Mrs.Oirish enjoted Valentine's. Well it went down a storm. Wednesday I walked to the posh jewellers on the corner and caught the bus to the out of town shopping village where I purchased Sports Direct's finest running shoes, a sports bra (looks like a stunt parachute but I was mistaken) and yards of pink lycra, yards and yards.
Well the look on her face when she opened it up was a joy to behold. You see I built the tension, first I handed her a small velvet box and to be honest I could of easily just got her that because her eyes lit up like bonfire night when I handed it to her but no there was more....... inside the box was a key, a mystery key. You could tell it was a mystery because she looked very confused when she openend it.
"Tis the shed key" I announced and I don't know if she'd been peeking but I swear I saw a tear welling in the corner of her eye. Together we went to the shed and retrieved her gift wrapped presents. Back indoors she opened her trainers first and boy oh boy was she overjoyed, in delight she took one in each hand and threw them in the air, so overcome with emotion was she that she couldn't bring herself to open the other presents and shot out of the room.
Several hours later after she had compose
Getting very frustrated.
After putting so much effort into this training it is annoying not being able to run.
Voice still not great and yes I do not need my voice to run but my head does not feel as it should and if I was being honest it has gone below the nexk.
I have been dosing myself with every flu product known to man and have increased my intake of fruit.
I am so desperate to get out there tomorrow to do my LSR but do not want to put everythig at risk.
What does a week out of a schedule mean to overall performance ?
What impact will it have on my HM next weekend ?
I guess I will have to make that decision in the morning.
This blasted manflu just does not want to go way. I have not yet given up hope of doing my LSR tomorrow but need to wait to the morning to give my
Carl D wrote (see)
What does a week out of a schedule mean to overall performance ? What impact will it have on my HM next weekend ?
What impact will it have on my HM next weekend ?
Well obviously it does have an impact. But...... If you're ill and you try and train through it your training is usually rubbish and therefore you gain little training benefit from it. Plus..... More importantly, if you train when ill your recovery from the dreaded man flu can take longer thus the overall training is less. Make sense? Generally I err on the side of caution and go back to bed.
But..... I am lazy.....
Oirish - sounds like a great valentine's day keep working on those paces. They get much easier and it really works.
Oirish - sounds like you are in fine fettle - in all senses of the word! Superfast 5th mile there! I'm sure those eyes were smilin....Hannah what a beautiful day for run - your post just reminded me that I haven't seen sun on a run for a while now! Watch that foot.Carl - scrap the LSR & prioritise getting yourself well.... it won't have a huge impact. I was reading thru my 2006 running diary & my marathon training on the run up to my Spring marathon and note I missed a 20 miler and several sessions due to colds etc. I went on to PB @ HM a few weeks later and achieved my goal of sub 3.45 in the mara.I feel your frustation especially as your training as been going so well but as the Unstoppable Sex Machine advised me 2 weeks ago - get better & you will come back stronger. And he was right - I have run my fastest mile and fastest 6 miles since and my avg HR is down for comparable pace. Cheers Carter!Carter - i think I'll keep my 2nd MLR on a sat and LSR on a sun for 2 reasons: 1. Hal Higdon seems to advise that running a LSR the day after a MP MLR with not so fresh legs is great marathon training 2. I work Sat morns and early morn Sun LSR just fits with family life etc so much better.I will take your advice about swapping my Weds & Thursdays around though
Cheers Spoons, like I say once I get a grasp of pacing these things then I should be fine. I am going to try audiobooks rather than music and see if this puts me in the mood for a slower pace. I was a bit concerned when I was speeding up not to go to fast and then run out of steam but I certainly enjoyed both runs as an alternative to a steady plod.
As for the running whilst ill dilemma, I always site the endurance cyclists, who I appreciate aren't exactly exemplary role models but they stop training full stop at the first sign of a cold. Total shut down, it suprised me when I read that but on reflection there is a logic in it because as you say the training will be poor and you are just putting more strain on an already failing system.
Mind you I bet they don't go short on medication.
Mind you I once ran a HM 4 days after a 3 week hospital stay so don't listen to me, just because I have good advice doesn't mean I have to follow it.
Hal Higdon's plans are better than most. Especially his always running 26.2 miles minimum over the weekend.
Carter - I'm going for a 30 minute jog tomorrow..... First in over 2 weeks
Sorry to hear you've not been great Carl. I had to take a week out of my schedule a couple of weeks back and was getting really worried about it. I set me back a tiny bit, but not as much as I would have been set back had I tried to keep on running through it.
I'm looking at the sunshine, hoping it stays like this for the HM tomorrow, and thinking that perhaps I was a bit silly going out for 'just a couple' with the other half and some friends last night. It's never just a couple is it?!
Hannah - oh I'm having a flashback to the glass of wine with my pasta the night before Run to the beat incident of 2010. It's never just one either.
Good luck tomorrow and looking forward to hearing all about it.
Here's wishing you all a good weekend
Thanks all for the encouragement. Some amazing running going on whilst I have been feeling sorry for myself.
Having gne to bed before the kids last night I am feeling a little brighter today. Hopefully another good day or rest will put this behind me.
I will make a decision in the morning about doing my LSR. I might do a MLR instead just to get the legs moving again.
It was definitely winter when I last ran but it looks positively balmy out there today. There is a massive XC event on across in Hampstead Heath and I can hear it from where I live. Just makes me want to don the running shoes but that would be silly today.
Hannah - best of luck with your HM tomorrow.
Carter - did you decide to run the 20 miles this weekend. I am amazed at your recovery after your HM effort last weekend. Also interested to hear how you get on experimenting with gels.
Spoons - lazy is not a word that I would describe you with. You might be injured but you have been doing all sorts of other activities so well done you. I guess having run so many marathons it is easier not to get so worked up about potentially missing one when injured. Unlike us novices who having invested so much time and effort into training get frustrated so much more easily when we miss a few days.
Ricky - some great training going on there. Having looked at quite a few training plans I tend to agree that Hal's are better than most. At this stage in your training I would not mess around too much with your weekend runs. If it works for you stick with it. You seem to be moving into a great place and I am expecting great things from you.
Oirish - some good sessions from you too. Once you get into the zone with pacing your faster runs there will be no stopping you.
Hi all - thanks for the good luck wishes!
Am getting a little anxious - do I need to get my excuses in early? I've already mentioned the over-indulging last night, and the sore foot, but I also managed to drop a perfume bottle on my other foot today (ouch, ouch) and have had slightly dodgy stomach, so all-in-all I'm a slightly hobbling, sweet-smelling specimen of loveliness. Anyway, still haven't decided what I'm aiming for, but would seem to make sense to be in the 1.45-1.49 ball park, I think.
I know there are a few miles of beach/mud/shingles which might cause a few delays, but the weather forecast is fine, and I'm really rather looking forward to my first race in 5 months.
Good luck with all the recoveries to the poorly people and Ricky, I am sure you will have no trouble slaying the beast!!
Until tomorrow then...
Sounds sensible Carter - prob a combination of last sundays race exertions & that manflu you had working on you earlier in the week.Just a point on the gels though: Are you sure the gels are working the way they should if you are taking them with the sports mix drink? I was always of the understanding that you needed to take water with gels to allow proper absorption by the gut. I'm nearly sure there's something about the concentration of a sports drink that makes the gel sit in a gloop like state in your gut without being effectively absorbed. Could be wrong though - maybe do some googling?I have used the High 5 4-1 powder before but used it pre & post run, carrying water during the run to drink with the gels.
Hi Carter - sorry to hear your long run didn't go to plan. Take it easy tomorrow. Have you got a log of what long runs, distances and paces you have done this year? Only the Saturday long run, not the other stuff.
Carl/Spoons - I was actually quite happy with how yesterdays run went to be honest, apart from the fact that I cut it short by 3 miles I felt it was a decent run considering that I was running on tired legs towards the end.
Ricky - thanks for the comments about the gels. I'm sure the chap at the running shop said mix the 4in1 water and use that during and after the run and use the Isogels for an extra boost during the run. The isogels were more liquidy than gloopy so they went down okish. I will check with the shop when I go in again this week.
Carl - well done for being so patient this week and making the frustrating decision not to go out this weekend. You will be fit and raring to go soon and will be well rested to go for a PB at the weekend. For my half I didnt taper and went straight into my training as normal after the race. During the week I felt quite strong, it was only towards the end of yesterdays run that I tired a bit. For my next race I think I will not taper again but cut down a bit the week after and limit my weekend run to maybe 12 miles. With the training times you have been posting here recently I would say you are running really strongly at the moment so maybe a slight taper and receoveryafter the race might work for you ? This is all a learning process for us so we may not getthings right first time.
Spoons - a good 30 minute run under your belt for your comeback. Lets hope all the injuries are behind you now
Spoons - I'm feeling good today so going out for a trot later. Here are the details of my long runs since starting the training plan.
Week 1 - 15 miles @ 9:21
Week 2 - 12.1 @ 9:44
Week 3 - 18.1 @ 10:06
Week 4 - 10.5 @ 10:17
Week 5 - 12.1 @ 10:11
Week 6 - 16.6 @ 9:37
Week 7 - 13.1 @ 8:05 (Liversedge HM)
Week 8 - 16.7 @ 9:43