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Sarah- great xc racing and a cracking interval session. I'm not surprised you found it hard, it does sound evil.
Have you got a team entered for the TR? I understand that it's full now. I did it last year with FRC, Gazelle and a few others. It's a cracking event, easily one of the best running events I've ever done. Hope to see you there.
Oh and congrats on the bling!
Congrats on the bling indeed.
Ultras are done Sarah, 35 mile one last October the month before I went for the sub 1:30 half in November, and 45 mile one last Saturday. VLM out of the way and will enter something else, 50/60 mile maybe.
You could both easily do an ultra, Brol especially with all her mileage per week.
minni - I had noticed you always seemed to be running 20's a while ago. I hadn't really followed how (on the Sub 3:15) but now I understand. That looks like a really good idea. What do you do for long runs during the summer months (ie after spring marathons)?
Sarah - enjoy the long run! 12 for me later today and then an easy 5 tomorrow with 18 incl 10 at MP on Sunday!
DS2 - I run 16m (occasionally 18) as my long run when not marathon training so increase it to 18 during the month prior to MT starting then I'm ready to go straight to the 20s. I have to say though I do recover very quickly from a 20m run so its never much of an issue.
That is a tough run you have on Sunday. I remember doing those as part of the P&D.
Enjoy the 20 Sarah!
Well Minni I did 16 the week before last; that was my longest run so far, then I did that 5 mile race last weekend...I've got a half next weekend so I thought 18 this weekend then up to 20 the week after the half (24th Feb).
Then I can do:
3/3 2210/3 2017/3 2224/3 2031/3 227/4 1814/4 1321/4 26.2
giving me a week or poss 2 of "spare" long runs if I have to change plans?
I had actually planned to do around 16 mile for my long runs over summer to keep me ticking over but a few people talked me out of it so I ened up doing between 11-13 for my long runs, which I guess isnt too bad, but now i wish I had just got on with the 16s. Doing 16s frequently must make the 18 and 20s easier. Minni your food bill must be so expensive...at the moment im almost eating double what I was eating before and im still loosing weight!
Afternoon Mr P, it looks like you have everything worked out and you have a good number of long runs scheduled which is great. Think im only going to do the one 22 as last year I developed a cold afterwards so im wondering if it was slightly too much.....although I didnt get any illness after VLM which is 4 miles more, so maybe its just me being paranoid!
Training Diary for Forum 6 sub 3:30 (VLM)
Week 6 (day 39) Aim; Steady Long Run (around 20 miles)
Actual; 20 miles @ 8:30 min/mls on average + a 0.6 mile cool down afterwards- which was made up of a steady jog/walk.
I was back in York so I decided to do the lap that I have done twice now and add a little on the end which I couldnt do two weeks ago due to the ice. I was hoping that this would work out at 20 miles but it was actually about a mile too short so I ended up doing a loop on the side of the river to take me back to the rugby club and then home. Throughout my run I had added on several extras just incase it was short of miles so I was surprised when it actually was.
Due to some extra loops I did get a better view of the minster and museum gardens which was quite nice.
My first 14 miles was a breeze, 14-17 I did start to tire a little but still felt good. I think this had something to do with running in to the wind which turned out to be alot stronger than I had initially thought. Mile 18 was ok as I had turned on one of the loops to head back towards home. I didnt enjoy the last two miles and did wonder a couple of times whether to stop and go home or whether to continue. Me being the stubborn person I am I continued which im happy about now.
I did enjoy my run today and think that I felt better than last week, however this week should have been much easier than last week, 1 because I had already done 20 miles last week, 2 it was a flat course unlike last week and 3 I hadnt run 8 miles the night before. Im not sure if the last two miles feeling alittle tougher was psychological due to me mapping out this route and thinking I would be finished at a certain point, but I wasnt.
Setting of 2 hours later than usual also made it slightly more difficult due to more people being out and getting in my way in town.
Sarah - thought I would pop in and see how you are doing. It looks like everything is going very well indeed. What time are you targeting for your upcoming HM ?
The plan was to do the full 20 miles easy/steady, but I was hoping to do the first 12-14 miles steadier than the last 8. Because I hadnt run for 2 days I think I must have been like a caged animal let loose as my first two miles were a little too quick despite me trying to slow down (which I managed to do eventually by mile 3)
1 @ 8:12 min/mls
2 @ 8:12 min/mls
3 @ 8:17 min/mls
4 @ 8:44 min/mls
5 @ 8:30 min/mls
6 @ 8:37 min/mls
7 @ 8:27 min/mls
8 @ 8:29 min/mls
9 @ 8:36 min/mls
10 @8:40 min/mls
11 @ 8:27 min/mls
12 @ 8: 48 min/mls (several sets of steps and running through town)
13 @ 8:24 min/mls
14 @ 8:29 min/mls
15 @ 8:27 min/mls
16 @ 8:24 min/mls
17 @ 8:22 min/mls
18 @ 8:24 min/mls
19 @ 8:31 min/mls
20 @ 8:30 min/mls
average pace 8:30 min/mls
Hi Carter, how are you? I keep meaning to pop on to your thread to see how your doing but its so difficult to keep up with everyone.
Im not sure yet about next week. It would be nice to get a PB so
Another perfect 20 today Sarah - blimey this is easy work for me!
There's no reason why today should have felt easier than last week. Last week was hilly so you think the flat should feel easier but that's not always the case. On a hilly route you work hard on the hills but then get some respite on the downhills whereas on a flat course its continuous pounding. You will have got a lot out of today's run - you didn't give up when it got hard towards the end (and yes I think most of this would be in your head - you do gear yourself up for finishing and its hard when you realise its short and have to keep going).
The wind also had an affect on the run today. Its funny how we don't realise how strong it is until we face it head on. This was the problem I had on the beach run I did a few weeks ago!
I wonder if you would have felt better at the end if you hadn't done those first three miles so fast? Possibly, possibly not but worth giving it some thought.
You've had a few hard weeks and done really well to get it all done. It'll be nice to have an easier week leading up to your half next week. What is the heather likely to be in Barcelona? Do you know what the course is like?
I loved your photo of your bling on fb. Your parent's must feel very proud. Are they approving of your marathon training schedule?! I reckon they'll both be worrying about you smashing their pbs!
There's your target then!
Sounds like a lovely day Sarah, I haven't run today, just felt very tired last night. It is Puffy junior's Sunday morning training tomorrow so I've planned a route completely off road on the Greenway. It is incredibly boring but flat as a pancake and as I plan some 8m miles it will be a good route.
I spoilt Mrs P today, I got her some Jo Malone bath oil for no reason, she has been really helpful and I've got all my runs in so far because she's prepared meals etc.