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Training Diary for Forum 6 sub 3:30 (VLM) Week 11 ( day 76) - Aim East Hull 20 with the first 10 miles at 8:30+ and the second 10 miles @ MP (7:45-7:55)
Well....I might be getting slight slapped wrists but im hoping not too badly!.
I met up with my friends from my running club, three said that they were taking it steady and using it as a training run and the other one said that he was going to run round with me as I seemed to have a good plan. We also had two people joining us on bikes to hand sweets, water etc out, although I did carry all mine in a belt (to practice ready for London). Three of my friends are slower than me and one is quicker.
The shot went and we were off. We were all taking it quite steady (well it felt like we were) and chatting along the way. I decided to look at my watch half a mile in and was shocked to be doing 8:00 m/m. I decided to slow down but no one followed suit. I found this really hard as all my friends were getting further and further away and I was left on my own. Because I was in two minds....run as planned Vs catch up with friends who im mainly quicker than my first two miles were slightly quick. Luckily the angel on my shoulder kept me on the right pace and by the third mile I had set in to my own pace and waved my friends good bye.
One of the people on bikes came past me at about mile 4 and asked if I was ok as I was going so slow and was well behind the others...I just explained that it was all part of the plan.
Between miles 4 and 10 I spoke to alot of other runners, most of which were preparing for london. There was one lady who I think I scared to death when I said I was planning on getting sub 3:25 in london. She was aiming for almost an hour slower...at that point she decided to slow down which then left me with my own thoughts until I got speaking to someone else. I spent the last 3 miles with someone from Doncaster AC, he was aiming for a sub 3 hours at london but I wasnt sure how realistic he was actually being, but fingers crossed for him.
Lots of people passed me in the first 10 miles...it almost killed me when I group of 4 women did....but I managed to stick to the plan and remained running steady (distracted by the general chit chat I was having with lots of like minded people)
My mile reps for the first 10 miles;
1. 8:19 4. 8:26 7. 8:30 10. 8:30
2. 8:19 5. 8:30 8. 8:41 average paces 8:24 (I blame the first two
3. 8:30 6. 8:30 9. 8:31 miles for that one)
Right the second part of the run....
....I was so excited when I hit mile 10, I felt like I had been let of my leash and couldnt wait to run off and catch up all those people that had already passed me. I thought that I had no chance of catching my friends up as I thought that they would be miles in front by now...but I was wrong.
One of the people cycling caught me up at about 10.5 miles so I chatted to him for the next 2 miles, as he caught me up I did look down at my watch and panicked when I saw that I was running at 6:45 m/m but I managed to slow down and get in to a comfortable pace (which was still abit to quick).
Just after mile 12 I had caught up three of my friends and continued to run on. I hadnt realiased on the way out that the wind had been behind us all of the way, but on the way back, it was against us and did make the run alittle harder. Im a bit odd as I see wind and hills as a challenge, so rather me slow down so I dont waist as much energy I always, stupidly speed up. For this reason I was constantly looking at my watch, deciding that I was running to quick and purposefully trying to slow down slightly....but unfortuantley not as slow as I was supposed to.
The next 8 miles I passed so many people (male and female), I lost count. Its so rewarding running negative splits...I really need to do it more often! My last mile was much quicker than the rest, I felt great, my legs didnt ache too much and I could see a women infront.
Even though I ran quicker than I was supposed to I did feel comfortable all the way round and I had a very enjoyable run. At the end of the race, I felt like I could have continued for at least a few more miles comfortably which I found very reassuring. My legs did and do still feel alot better than all the other previous 20 and 18 milers that I have done so far. Was this due to the carbo loading or fuel during the race?? Or was it because I was running with others im just not sure.
mile splits in the second half
11. 7:36 14. 7:26 17: 7:31 20. 7:00
12. 7:31 15. 7:30 18. 7:36 ave 7:27 m/m
13. 7:16 16. 7:30 19: 7:30
So my time (according to Mrs Garmin) was 2:39:08 and my average pace was 7:58. Somehow I managed to only run 19.98 miles, although all my friends made it 20+.
I practiced my in race nutrition again today and it went well. I had a shot block at 2,4,6,10,12,14,18 miles and 2 jelly babies at 8 and 16 miles.
Im feeling positive about VLM
Forgot to say....the weather wasnt too bad. It tried alittle to rain during mile 13 and 14 but it was only a light drizzle. On my drive home though it started raining quite heavily and is now snowing....so lucky it held off!
Thankyou Minni for the positive feedback, I was alittle worried about what you would say with me running the second half a little too quickly, but I was still holding myself back for it and I really didnt feel like I had been running when I got to the 10 mile mark.
An easy week sounds good to me...I will try to take Chris out for a run on one of those days, maybe tomorrow so it will be nice and steady and not to far.....a nice recovery run
A huge congratulations Angela on a fabulous new PB
You must be over the moon and especially with knocking 3 minutes of your last PB. Your last 1.1 mile was so speedy aswell, being able to finish so strong means that you still had something left in the tank and will probably do even better on your next half.
Where abouts was your blister? To run with one can be so painful, so for you to maintain your paces aswell, you have done so well.
How do your legs feel now?
It was really windy in the open wasnt it? I was trying to do the same as you but then I quickly over took people and was left exposed again!
Angela Isherwood 2 wrote (see)
Well done on an awesome race Sarah, it's funny, I followed a similar carbo load plan to u yesterrday- even sneaked in some tuna into my pasta sauce! Though instead of toast/bagel after dinner, I had some popcorn. I actually found I felt fairly hungry- I think I'm just used to eating a fair amount more protein... Hmmm
I went to bed feeling hungry too...was quite strange to eat all that and rather than fill me up, left me wanting more....it either speeded up my metabolism, or it strecthed my stomach (or I was just being greedy as food tastes so good)!
So hard to eat pasta and sauce with no meat/fish isnt it? it just didnt seem right.
Sorry for not posting recently but been bit rough at work (the joys of lots of politics and my impending resignation) so been keeping low...
Congratulations on the race yesterday, times were excellent. I like doing fast finish long runs and think they set you up well for the big day when you want to keep grinding it out. How do you find the shot block? I tried them before and didn't get on at all- changed to High Five, and all was well. Going to try the new nectar ones a friend recommended- dont know if anyone else has tried them?- as they are small volume but not sticky...
Which shoes do you wear? I'm slightly suprised the same model are troublesome, particularly if you bought them at the same time? it is more common when they upgrade the model that I notice a change. Have you tried racing flats?
What runiing you planning this week?
Hahaha...I think that passess as 3 mins off your last PB
Blisters are so annoying, but least it didnt seem to bother you whilst you were running...I bet it is now though! Will have a quick look on your blog...like anything like that...must be the doctor in me! Its a tough one with blisters, I try not to pop them as the liquid is there to protect the skin underneath, however I always find that I have to pop them otherwise they end up filling back up on my next run. Luckily I dont get that many.
.....tips for cross country, hmmm , I would say take it steady and try to enjoy it. If you have trail shoes I would wear them. If its really muddy you could tie a shoelace around them to hold them on, just incase the mud wants to steal them off you!
Hi Clive. How long do you have left at your old hospital now? I bet you cant wait to leave.
Did you manage to find anyone to have that TR24 place?
Im having an easy week this week. Three easy/steady runs but then a 9 mile race on sunday in france. Have the joy of driving there so im sure I will be up for a good race by sunday!
I quite like the shot blocks but you have to have a lot of them. Last year in VLM I only had a few (reason for probably "hitting the wall" at 16 miles). Ive worked out (well Ruth did for me) that I need to have a block every 15 mins, thats why ive decided to have one every 2 miles as least my watch will beep me to remind me, with 2 jelly babies at 8, 16 and 24 miles instead for variety and to give me something to look forward to. Ive never tried any of the gels. A friend recommended the blocks and I seemed to get on with them straight away.
Im hoping that the trainers do just need stretching and wearing a bit and then they will be ok...although I probably wont wear them properly until after london now.
Have you done much running?
Hi Mr P and a huge congratulations to Mrs P on a new PB Looks like its been a good day all round.
I havent much planned except staying indoors as the weathers turned nasty out there. Once Ive finsihed on here I will probably try and do some reading (medical stuff) whilst waiting for chris to come down from newcastle and then watch something later with him. Im also in the middle of making my tea, spiced lamb meatballs with paprika potatoes and veg, mmm....running does have loads of bonuses!!
Whats your running plan look like next week? Mines going to be an easy one, which im looking forward to after a busy week this week with 2 netball matches and 4 runs.
Well done on today's race Sarah, you've done really well holding back in the first half. I love racing like that, reeling all of those people in who have gone off too quickly! You're going to have a cracking London, keep today's smart pacing work in mind in those early miles and you'll not go wrong
Sarah - really well done on holding back for those first 10. It must have been a real mental strain having to hold fire but you did it! And wow, fantastic splits for the second 10.
Did mine yesterday - accidentally did 23 after taking a wrong turn! Today was rest day, well from running anyway!
It's definitely the way to go - running slower then picking up the pace. It's just incredibly hard to hold back, as you've found. But you did it!
Sarah - Well done on a great performance yesterday. It takes great willpower to hold back when your body wants to go faster, but it looks like you really let yourself off the leash for the second half of the race!
Regarding your question about speed training, my usual sessions are one of the following - 8 x 800m, 10 x 600m (I'll often add 5 x 100m strides at the end of each of these), 10 x 400m or 12 x 1 minute (the latter two I tend to do if I'm out at lunchtime from work so have limited time) with between 1 and 1 1/2 mins slow jog inbetween each rep.
Angela - well done to you as well, that's a great PB
sarah osborne wrote (see)
Congratulations on getting a 23 in, that must be really reassuring for you. If you can do 23, you can easily do 26.2. I'm still hoping o do a 22 a week on Friday but part of me thinks that if I don't get it in its not the end of the world. Last year I wanted to do 22 just to give me some confidence for the marathon (I.e if I can run 22 I can run 4.2 miles extra to do 26.2, as 6.2 extra seemed like a huge ask), this year I know I can do 26.2 with little training and in race fuel!
Thanks Sarah. It wasn't intentional so I'm hoping I don't suffer as a result. Last two miles were quite tough which is not ideal. However, it was a good reminder of what it's like after you cross the 20 mile barrier.
I'm no expert but I agree with your thinking - it won't be the end of the world if you don't get a 20 mile run in. I can see why you want to do it though.
In an ideal world I'd want to do two things at this stage:
1. get a feeling for how I'd be at the 22/23 mark.
2. try running say 15 miles at MP to see what I'm like after that.
Not sure if (2) is a good idea though. My thinking is that if it's only 2 hours on my feet it won't be too hard to recover from. Would be interesting to hear what Minni thinks. The main aim is to try and make a final call on MP. I haven't yet decided if I'm going to go for 8mm or start at 8:20 or 8:30 and see how things go.
I did 20 miles yesterday in 2:46:40 (ie 8:20/mile). Luckily I managed to get out in between the early downpours and the later hail showers and it was quite a pleasant morning for a run. It was a relief to be able to complete the distance after having to cut my run short the previous week - I was certainly feeling it in my legs for the last few miles but I managed to keep up a steady pace throughout and did the last mile in 7:53. My only slight worry is that I found that my feet felt a bit sore towards the end (the same happened last week) so I'm wondering if I need new shoes. My current ones have never felt quite as nice as my old ones - they are generally comfortable enough but I don't feel like I get the same level of cushioning, and I need it because I'm quite heavy footed.
Anyway, next Sunday it is 22 miles, which should be a challenge as I've never run that far in training before. Still, once that's out of the way that the long runs get progressively shorter (well until the 26.1 mile one in a few weeks' time).
Nice one AndyA. I had problems with sore feet towards the end of my longer long runs last year. It wasn't my shoes but my feet - they were just struggling a bit from running for so long. I found that standing on a tennis ball and rolling it round the arch and foot made a big difference.
This year I've nicked a hard rubber ball from the kids and used that (one of those bouncy things about 3-4cm in diameter). It works briliantly on the foot fatigue and I've had no problems when running this year. I do it routinely while sitting at my desk. Maybe worth a try if you haven't done so already.
Just popped in to say hi and that things look like they are going very well for you. A good controlled run yesterdsy as well.
Have you decided on your pace/target for London yet ? Not long to go now !!