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Training Diary for Forum 6 sub 3:30 (VLM) Week 9 (day 67) Aim; 18 run (4m steady, 4m @ MP, 4m steady, 4m @MP, 2 m steady).
I was both excited and nervous about today. I had been wanting to get some MP miles in for a while but I was also nervous just incase I couldnt manage it. When I think back to how I was 10 weeks ago and how I trained last year I cant believe how much my mind set has changed. Last year I did all my runs at 8m/m no matter what the distance...6 mile, 18 miles etc, I thought that by doing that I would find the steadier pace (about 8:40 min/mls) on marathon day much easier. Even when I started training 10 weeks ago I was worried about running at a slower pace wondering how I would manage running quicker on the day, but now look at me, im worried about running quicker in my LSR, and doing what I wanted to do several weeks ago.
Im sure that this is because everything is going really well. Ive realised that Minni and all these other people and experts are right with new PBs as evidence.
Anyway, todays run;
1. 8:17 5. 7:44 9. 8:10 13. 7:48 17. 8:29
2. 8:22 6. 7:46 10. 8:13 14. 7:45 18. 8:29
3. 8:12 7. 7:41 11. 8:14 15. 7.39
4. 8:21 8. 7:40 12. 8:22 16. 7:39 Ave pace 8:03
Sarah - what a great run nailed! How did the MP sections feel? You could have been a bit slower on your non MP sections!
Was this outside?
The first 4 miles felt extremly easy and I kept having to look at my watch and purposefully slow myself down. The next 4 miles at MP were every enjoyable, I really enjoyed running at this quicker pace and again felt very comfortable. My aim was between 7:45 - 7:55 min/mls so I did run slightly quicker but I felt fine doing this. I think the recent races and speed training must be helping these paces feel much more easier to maintain.
I got to mile 9 and despite trying to slow down and feeling like I had done, when I looked at my watch I was surprised that I hadnt slowed down enough. I was aiming for 8:20-8:40 min/ml. for my steady pace. I assumed I had run this mile quicker as it was all down hill. Despite me thinking that I had slowed down, and the next mile being up hill I was surprised when the next mile (10) came out again too fast, as did mile 11. Finally by mile 12 I had slowed down to the pace that I had wanted to (sorry minni).
The next 4 miles at MP didnt feel as comfortable and as enjoyable as the first 4 but I think this may have something to do with the faster steady pace. Despite this I managed to get the first two right, but I pushed myself slightly too much for the second two. I was more aware of having to put more effort in to these 4 miles and kept being disappointed when I looked down at my watch and noticed that my pace wasnt as quick as I thought it was. This made me try harder, but this resulted in miles 15 & 16 being a little to quick.
Miles 17 & 18 felt very easy, but I was glad to see their arrival as my legs had started to tire.
My legs now feel slightly more tired and achey than after my 20 last week...its amazing the difference a slight increase in pace can have.
Hi Minni...crossed threads....I did this outside, im really enjoying getting out, I really cant believe that I use to do my long run on a TM every friday!
I knew you was going to say that about the steadier miles...I was too thinking the same, but found it so hard to slow down, each time I thought I had I looked at my watch...and I hadnt!! No problems slowing down for the last two miles though....think my legs needed it then
Sorry I butted in!
Yes if you'd slowed down in the middle 4 the next 4 would have been easier but I wouldn't worry, you did the session very well.
Is the Hull 20 next week?
I decided to have a practice run with the nutrition im going to take on board at VLM.
I had my trusted cheese pannini an hour and half before I set off. This/something similar is what I will have on marathon day as it has the carbs for instant energy and then some protein for some slower release energy.
I will probably have a cereal bar an hour before VLM but I dont think I needed this today.
During the race im planning on having some form of carbs every two miles. I decided to have one shot block at miles 2,4,6,10,12,14 today . I then had two jelly babies at miles 8 and 16. I will do the same on race day but continue this pattern to mile 24. This means im having 33g of carbs every 8 miles which I thought was reasonable and far more than I had last year.
I didnt have any stomach problems with these and found that each time I had something, I automatically speeded up...im sure it must be psycholocical.
Im not sure if it was the faster miles or the nutrition but I found I had to take more water on board than usual. After mile 14 I only had a mouthful of water left but I managed to just scrape by and get home without needing to stop off at a shop to buy some more.
Due to eating on the run I didnt think I would walk through the door starving, but I still did so I had my vanilla Frijj - never had this flavour before but I will certainly be having it again, it was lush, just reminded me of ice cream
Minni wrote (see)
Sorry I butted in! Yes if you'd slowed down in the middle 4 the next 4 would have been easier but I wouldn't worry, you did the session very well.
Haha, i will let you off, least your eager to see how ive gotten on.
I did enjoy it and Im feeling more confident about MP now. It is hull 20 next sunday....what do you think paces wise. I was thinking 8:20-8:30 for the first 10 miles and then 7:45-7:55 for the second 10...does that sound ok or are the first 10 miles a litte too quick?
I think doing it 10 and 10 is ideal but will you be able to hold back on the first 10? You definitely want to be sticking to 8:30+ for the first 10.
Someone from the running club said that he was going to run with me on sunday but he is aware that im planning on doing the first 10 slower, although he does run faster than me normally and tends to be off like a whippet (have i spelt that right?) . I think I can be good and hold back, ive done it before at my last two races and it felt quite nice being in control. Most of the people that whizzed past me in the earlier miles I caught up in both races...I quite like that feeling.
Two other people from my RC are doing it aswell and tend to run alot steadier, I will see what their pace is like for the first 10 and may be tempted to stay with them to make sure im 8:30+..... then I will dig my heels in for the last 10.
Sarah - very impressive running! You are going so fast and with ease too. You must be very confident of that sub 3:30 now?
Minni - I can see that you're struggling to keep her under control but fear not, I have a cheap and easy solution that is sure to work:
Malcs wrote (see)
Sarah - very impressive running! You are going so fast and with ease too. You must be very confident of that sub 3:30 now? Minni - I can see that you're struggling to keep her under control but fear not, I have a cheap and easy solution that is sure to work:
................and it comes with Nectar points too! Definitely a winner!
Hey Sarah. I'm jealous you have a worked a cheese panini in to your pre-marathon nutrition plan. I've ben told to stay away from cheese and I'm devestated! Glad you didn't have any stomach problems from your fueling. What are your thoughts on taking caffeine during the race? I'm not currently doing so, but I've heard a lot of people swear with having it in some kind during the race.
I'm looking forward to my chocolate milkshake come Sunday lunch time! Best part of the run!
I just bought a caffeine Gel for tomorrow's run. I use SiS gels but the shop I get them from, well, let's just say the guy there is a bit of a character, and hard work. I used to get the other guy to serve me but they made him redundant.
So I went to another shop and got some Hi 5 and just one caffeine gel to try out in the last few miles in case it upsets me, plus one of another brand to try.
I did a parkrun this morning in Delamere Forest, quite enjoyable, not a lot of runners but a really good way to get a short run in. When my leg is fully better I might put my foot down a bit but today was about an off road run that was easy on the joints.
Anglea - sounds like you'll get that pb and the hills at the beginning might be a good thing to stop you going off too fast?
Malcs - love it! Are you watching the rugby? Pleasing to see Scotland in the lead at half time. I always wish I was at Murrayfield when they're winning. The best place on earth!
Puffy - what's the Delamere course like?
I'm trying to follow Ruth's carbo loading advice for the HM tomorrow and have just had a mid afternoon bagel with jam .
Shady - are you going to make any tweaks on your carbo loading before Paris? I do drop into your thread and would love to have followed it word for word but unfortunately I need to do some work during the day! It must be 5 weeks till Paris now? Have you decided on your actual marathon target yet?
Minni it is very pleasant, even though there was heavy rain last night it was ok underfoot due to the well laid paths. It starts at the finish of the Sandstone trail race, in reverse, loops round one of the lakes and back. I ran really slowly with Mrs P as we are both doing long runs tomorrow. She had to stop for a trip into the bushes too, so were quite near the back.
I can see why people love them, very low key, I think there were 4 or 5 volunteers and they certainly travelled light, a flaggy thing for the start line and a couple of arrow posts on the unmarshalled corners, hey presto you've got a race
After last week's difficult run I'm trying to really focus for tomorrow. Everything's ready, I've had a good sleep today and a big plate of macaroni cheese and a mountain of chocolate.
My knee was a bit sore, but I noticed that when I concentrated on my form it felt much better so I think it will ok tomorrow. I'll drop Puffy Junior off at 8:30 and aim for 20 miles, I can add a bit on if I feel good, but there's still plenty of time for a couple of 22s if it doesn't happen tomorrow.
I know what you mean about the breakfasts...we stay at the same hotel every year, and I have porridge and a banana and they have what the Hotel calls the Braveheart Breakfast after I've left for the start. It's right by Tower Bridge so they can stroll out to watch in good time. Last time we stayed there was for a mini-break so I got my money's worth.
What do you eat the night before? We take our own pasta lunch to eat at the expo, then go to Pizza Express early evening.