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Great training Sarah! You really seem to be enjoying it too, which makes it so much easier to do. Marathon training is tough on cold, icy and dark evenings! I went on the treadmill this morning for a few before work because I didn't trust the icy pavements around where I live in the dark. Although then went out this evening in Barnsley and it was mostly okay, but did have to run on the road a bit.
Glad to hear that your legs felt ok yesterday Hilly and you managed another 10 miles in the snow....it puts my 3 miles on the treadmill to shame. Do you feel almost back to full fitness and do you have another snow day? I do love my job and feel privileged to be a doctor, however some days can be quite busy and tough. I'm lucky as a lot of my patients do realise that I am busy and not sat twiddling my thumbs so when I'm running late they are forgiving, however in some places people aren't sometimes as understanding.
My fitness is returning quite quickly on training runs Sarah, but I'm not sure how that will translate to races. I'm doing Dewsbury 10k in a fortnight and I would hope to see a better performance that Abbey Dash where I had only just returned to proper training. Although 10k is not my best distance! Also although feeling stronger than I was I'm still not back to full miles, but getting there
It's good you like your job! I like mine too I changed schools in September and although busier than I was in my last job I get far more job satisfaction
Minni - sorry to read about your dog!
I think the snow won't be around much longer as although forecast for a bit more it's also forecast to warm up and rain, so fingers crossed it's washed away!
10k pb is 38:14, which I've been close a few times, but that was 6 years ago when I was 6 years younger Last year I did 39:13 and this year at Abbey Dash I did 40:45 or something like that, so hope I'm in a bitter better shape now. Never done Dewsbury Sarah, but BR has and I've been to watch it. It's straight up a road around a cone and back and is said to be quite fast so we'll see...
Off to Dublin after work today with a group of folk to do the Malahide parkrun tomorrow morning then fly back Saturday evening and long run Sunday - all go
Enjoy your 18 miles Sarah!
Anyone travelling on the Northeast line - tickets are released for travel on the Friday. I've just booked four tickets for £58.
Sarah - when is the Dewsbury 10k? It must be close to your HM? If its the week before or the week after then I'd think you'd be better putting all your effort into the HM?
Hi Minni, that sounds very cheap for 4 tickets, im impressed. Think im going to look at going up on the train for my friends hen party in the summer.
Hilly said its in a fortnight so it looks like it will fall the week before barcelona half.....I guess I can wait another week to race
Training Diary for forum 6 sub 3:30 (VLM)
Week 4, (Day 25). Aim; Long run, 18 miles (easy pace around 8:20 min/mls)
Actual 18 miles...probably a little faster than it should have been.
1st: 8:20 min/ml
2nd: 2:20 min/ml
3rd: 8:00 min/ml
4th: 8:21 min/ml
5th: 8:24 min/ml
6th: 8:18 min/ml
7th: 8:07 min/ml
8th: 8:18 min/ml
9th: 8:02 min/ml
10th: 8:14 min/ml
11th: 8:08 min/ml
12th: 8:42 min/ml
13th: 8:06 min/ml
14th: 8:21 min/ml
15th: 8:14 min/ml
16th: 8:32 min/ml
17th: 8:06 min/ml
18th: 7:57 min/ml
Average pace; 8:16 min/ml
opps mile 2 should say 8:20 and not 2:20!!!
I did my run outdoors (Minni will be glad to hear) and really did enjoy getting out there and getting some fresh air. I have to admit for the first 4-5 miles I was regretting coming out and was wishing I had gone to the gym to run instead. This was because my hands were struggling to warm up despite wearing a pair of gloves. For the first couple of miles they were painfully cold so I decided to speed up to try to get them warmer (reason why my 3rd mile was alittle quicker). Once they started to warm up they became more painful as the blood started to reach my fingers again. Felt like crying between miles 4-5 but then by mile 5 they were warmed up fully and the pain stopped. Think I might need to double glove next time! I have to say my mind was that focused on my hands I dont even recall what I saw and the paths that I took for the first 5 miles.
The next section I ran alittle bit to quickly (mile 9) was mainly down hill down (tadcaster road) so im guessing that is acceptable.
I look to have slowed down considerably for mile 12 but I actually think I was running at the same pace. I crossed 2 bridges that had steep steps up and down either side, I think this may have made it appear like I slowed down when I dont think I did.
Up to mile 14 the paths were all great. There was no snow or ice, but then at mile 14 my usual route up by the side of the river just looked like an ice skating ring so I had to quickly change my plans, so even though mile 14 was almost spot on my target pace, some of that was due to me running round in circles deciding whether to turn left or right instead of going straight on.
After mile 14 the paths became more icy and dangerous in places. When I could I ran on the roads, but for mile 16 I was unable to so took it more steadier on the icy path...which luckily didnt extend for too long, but at this point I also got a slight niggle over the greater trochanter of my left hip ?? ITB which worried me alittle.
By mile 17 and 18 I was able to run more on the roads again and so picked up my pace and the niggle in my hip disappeared. . My last mile was quite quick but I felt comfortable at that pace.
I then did a steady run/walk for another mile to cool down, followed by lots of stretching due to the hip discomfort that I had experienced being in the front of my mind.
I found miles 0-15.5 easy leg wise and miles 5-15.5 very enjoyable. Mile 15.5-16 was tough due to the ice and the hip. By miles 17 and 18 I could now feel my legs starting to tire but they still felt strong to push on forwards and felt more comfortable when I picked up the pace alittle. With the excepton of that niggle I found this weeks long run easier than last weeks which is very reassuring....2 18 milers now in the bank
Just found a good pace calulator on RW whilst flicking through;
Although now im a little worried as it suggests my paces as;
Easy 8:36 min/mls
Tempo 7:09 min/ml
VO2 max 6:27 min/ml
Speed form 5:58 min/ml
Long run 8:36-9:43 min/ml (much slower than today , as are my paces suggested by Minni)
and it gave me a target marathon time 3 hours 18 mins which I find quite scary. This is worked out from my last half PB in Oct. If I went on my 5k time it was slightly quicker than this, but I already know that I have a lot of work to do on my endurance.
Brilliant Sarah! There's nothing you can't do!! That all sounds really good. I often get a niggle in my hip but running a bit faster seems to get rid of it - not sure if its something trapped and it frees itself (that's what I think anyway!)
Finishing so fast is a really good indication that you had more in the tank and these runs will really help for your HM too. Personally I like to run a HM during marathon training because they always seem so short after doing the 18 and 20 milers.
haha, thankyou Minni for the vote of confidence. Its because I have an amazing mentor whose encouraging me to get out there
Thats reassuring about your hip as well. Feels ok now so im not too worried but I will keep stretching the muscles there several times a day over the next few days just to make sure.
I was actually thinking the same when I got to mile 13-14 today...a half should seem a little bit more easier now....depending on the pace of course!
I forgot to say, I didnt have anything to eat this time...no jelly babies or jelly beans for the full 18 miles!
I had a look at the RW race calculator - it has me with a marathon time of 3:13 off a 1:32 HM but that was never going to happen, and I've got good endurance. I ran 3:20 and probably would have got 3:17-18 if I hadn't stopped for the loo but there's no way I would have been anywhere near 3:13!
I really don't know how fast you could run Sarah. You're not showing any signs of struggling with any part of the training, speed or endurance, which is a great sign. I think you've got the potential to go really fast but we need to take one step at a time. The important thing at the moment is to get all the training done, while feeling good, and get to the start line ready to run a marathon.
Roll on your HM!
Fab run! Even more so with all of the ice and snow around! Brrrrr .... felt so sorry when I read about your cold hands - that's so miserable in the winter. Can't wait until it all wrams up a bit! Think I got spoiled training for an Autumn marathon ... had the summer to get all my long runs in!
I'm not a very deep person really, but for some reason at the end of a race - particularly 10K - I really do find I'm somewhere else, I hate coming back to earth.
I'm enjoying these Saturday morning runs, if I get nothing else from following this thread I'll have discovered the pleasure of recovery runs.
16 miles tomorrow, Mrs P is doing 8 so I'll set off with her for 4, then carry on.
sarah osborne wrote (see)
I probably could have gone for a recovery run yesterday but I didnt think it was safe to do it outdoors in york
I really need to toughen you up a bit! Come up here for a running weekend in the hills and you'll be glad of the streets of York, whatever the conditions!
Nice to meet a friend for a run today although sometimes difficult to get a specific session done when running with another. Nice to have the company though so just see what pans out.
Have you decided on next week's training because I think you were maybe going to have to change some things around?
After my epic 21m yesterday, which felt more like a 100m ultra in the conditions, I've just got a nice 4 miles to fit in today.
Evening Mr P, lol, 9:30 is still pretty early for a sunday, what time was your wife up and out of the door at?
I tend to wake up pretty early but then I have to wait for my breakfast to settle before I venture out so its normall about half 9-10 like you too, although the friend I was running with today tends to go to church on a sunday so it was a later one for me today.
The wind was awful (if you was running into it) wasnt it. Sounds like it worked in your favour on the way home though as your legs start to tire
I saw loads of runners aswell, it was a nice day for it...im hoping everyone got plenty of vitamin D as all this dull weather makes alot of people miserable.
My cut back week was last week, but it never happened with the BM being cancelled. I think Minni is letting me have the week of my half marathon in 2-3 weeks time as my cut back week....just hope that I hold out until then...although I do actually feel fine.
Have you done the 5 mile race before? If you do it will you do a couple of warm up and cool down miles as well? Id never dreamt of doing them until Minni advised me to. I thought that it would impair my race, but when I did the park run I really dont think it did.