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My #asics262 journey to Paris: Sub-3 Roger
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excellent session - good speed and with 13 miles plus good endurance too. Important to get sorted on the lower back etc - hardest training almost behind you now.
Dr Vice? Really? LOL.
Not much running here, life intervened. I have a HM on Sunday though, so it's just a bit of extra taper. Not too worried.
Petronius? is that the new name for a catfish?
Hi Roger
I will not scold you about your pre and post meals (your post meal run actually hit really good recovery levels for carbs and protein but not sure if that "just happened" or was planned! Planning your food in busy days is something to work on beyond Paris!
Will start to talk about taper soon, can't believe we are already coming to that stage!
Good luck for the half cc2
Petronius?? Sounds like something I would write while drinking Peroni and watching oscar pistorius. Well picked up, yes I meant peroneus. My silly phone helps me out way too much sometimes.
Thanks Ruth I am working harder on having meals in between and having enough protein after the big runs. Generally going well sore throat today after a 9 mile run with middle 7 at Mp. Rest tomorrow.
http://connect.garmin.com/activity/460395067
Hi Roger - good to see that your training is still going well with 'taper time' in sight now!
Am keen to hear what pace you plan to run your last long run (20 miles?) on the weekend and if your nutrition plan will change for the final 3 weeks.
another good medium length run today, which most would be a hard run but was a relatively easy one for you after the day before! re Sunday - don't think you need to go too fast after having done so many long runs and so many tempo efforts like Thursday and speed endurance reps like Wednesday.
I have had a bit of a sore throat since Wednesday. Better today. Bit tired this week after quit a heavey week of training and busy work week. I needed a day off yesterday. Gentle run around the woods with my dog today. 5 miles at about 7.30 mm.
http://connect.garmin.com/activity/461422432
It's cotton wool time for you now Roger!
Stafford Half for me today. 3rd lady in 1.24.51. It is a PB but I have to admit I was hoping for a bit faster. The ferocious headwind from 6 - 12 miles put paid to that on the day. I'm sure I could have run a full minute or more faster on a calmer day. 2nd lady said she was over a minute down on what she was expecting as well. Still, it can't be that windy in London as it's built up and there will be loads of runners to hide behind.
Well done on the PB Speedy, particularly in those conditions. Don't think you'll need to worry about similar conditions for London judging by today... Glorious weather down here. Ran 23 slow miles (meant to be 22 but hard to gauge these things once you factor in tourist weaving...) Including final 5 of VLM route. Good group outing and really enjoyed it.
Hope you had a good last long run, Roger.
Well done on the PB Cc2
good effort on the 23 Rob, another good long session banked.
i managed a 20 today, last big run before the big day. Felt really good at 10 miles doing 7.15-7.30 so pickedup the pace and did the last 10 around marathon pace, this was a bit variable due to undulating terrain, I ran on footpaths and bridal ways through the the countryside via Weathampstead to St Albans. Pace coming back between 6.35-7.15 but mostly around 6.45. My garmin went on the blink so I popped back and picked up my old garmin, can't seem to download the run at the mo. overall a good week. the last 13 wks have gone really well, PB's and no injuries, it has all gone to plan so far. Now I must get the taper right! I've gone wrong here before!
Erm, didn't Steve tell you NOT to do anything fast today?
You seem to be going from strength to strength, Roger. So that's the last of your (long) long runs? Like CC2 says, cotton wool time. Great work on the PB CC2; looking like you're right on track - and you too Rob, easing things back from here on in?
Alas, I still haven't laced up the running shoes since I last checked in. That's me been out of action for over a month now; can't put into words how frustrating it feels, having built up nicely to the 20-milers and felt like everything was going so well. Have been doing a bit of swimming to keep the cardio/fitness up (though I'm definitely more of a land animal and struggle to motivate myself to get to the pool...), and have been getting physio treatment of the shin and calf. Signs of recovery this past week, so this next week is crunch time: if I can get back out running before the weekend, then I might just make it to the VLM start line!
How about you Steve, any update on your recovery? Still harbouring hopes of making it to the start line?
yes that's not what I would call relaxed and easy Roger. You did not need to go that quick after what you have done the last week
well done on the half CC2 - worth more.
Sorry to hear Cookbox. Was given all clear on Friday to start running and did parkrun at half effort yesterday but achilles still not right and not fit enough to contemplate it so can't see anyway can do it. Did 87 miles on bike instead this morning in frustration.
It honestly was quite a gentle run. The fast miles were down long hills as it was mostly downhill from 10 miles, I went gently up the up hills. Honestly it felt a very comfortable pace and what a beautiful day to be out running and enjoying the great Hertfordshire countryside!
Cotton wool time! That's funny, I was looking at this weeks schedule, still over 50 miles with a rest on Friday. A hard 10*800 tomorrow, I will see how I feel before the Serpie 3*3miles on Wednesday. Might do a gentler run. I saw my Chiropractor last week and he straightened me out, said I was very stiff in the thoracics, he also adjusted my fibula (Sarah). I am still slightly stiff in peroneus. I will get a massage this week but generally feeling good just a little tired after quite a big week of 'pre taper madness '
Happy running everyone
Just finished posting on James thread that I will be putting taper nutrition pointers up this week! Will post this on all threads.
Roger, please don't overcook it listen to Steve!
Best of luck with your last few weeks of training Roger, sounds like you are in great shape.
Out of interest, what are your new PBs now you've been through the bulk of your training?
Roger
It's good that you can run that fast and feel that easy and hope it's the same in Paris! I'm sure it will be.
I'm sure what you did Sunday was fine and was no excessive than most were running this weekend but it came at the end of a hard week and you might have had more energy this week had you an easier Sunday run.
I think you are right Steve, I will stick to the plan.
thanks Ruth, I look forward to your taper tips, I need to ensure I don't keep eating as much as the training load diminishes I think.
TimL sadly have not done any 5 or 10 km races. Half marathon pb is down from1.23.42 to 1.19.00.
i can tell you at 6.18 miles on my half the time was 37.23 previous 10k time 37.32 so I am sure I could smash that! I do have a 5 k race on the last Friday of the month, 1 week before the marathon that Steve thinks will be fine to race, see if I can knock a bit of time off 17.42.
EventPB201420132012201120102009200820072006
Mile5:17
300010:23.1
5K17:42
10K37:31
HM79:00
20M2:13:54
Mar3:01.36
I'm sure after your 79.00 half marathon you'll be able to knock a considerable chunk off your 5k and 10k times. Sub 17 could even be possible for the 5k?
Roger Reid wrote (see)
I do have a 5 k race on the last Friday of the month, 1 week before the marathon that Steve thinks will be fine to race, see if I can knock a bit of time off 17.42
Presuming that is the serpentine 5k? Have you done it before?
I've entered as well, Its a little bit of a trek for me coming into London from Walton on Thames, but entered it also thinking it has to be a good opportunity to go for another PB with this increase in recent running mileage in my legs.
Only possible problem with that plan is i'm also teetering on the edge of injury with that bruised heel after that long fast run 9 days ago. Tried running a steady 13 miles on the thursday last week and the bruised heel feeling was still there, laid off it since but ran today again nothing fast and its a bit sore again now. My guess is its plantar fasciitis and have been icing, stretching calf muscles and resting as best as I can. I reckon i could easily ignore it on any one run as its only a niggle at the moment especially once warmed up, so im in unsure whether to try and manage it to a bearable level whilst training with decreased intensity / volume for the next two weeks, or just rest completely and see if it will go away completely. Anyone else had this before? Whats the consensus?
I had a bruised heel thing in the past Andy. The fizz said it was actually 'fat pad syndrome'. I used gel heel inserts in my normal shoes and a new pair of running shoes and it solved itself pretty quickly. I do recall also taping it when I wasn't running. I found a video online somewhere of how to do it.
I struggled on my 10 by 800's at 5.40 mm pace yesterday. Partly I think cos I overdid things on Sunday, partly cos I've got a bit of a sore throat and hunger up nose and as a result I slept really badly and partly cos of a poor nutrition choice mid morning I opted for croissants and cheese. Not good race fuel! Anyway I managed the pace just about.
http://connect.garmin.com/activity/463324697
I have a conference today on running in Kettering all about hip and groin pain, prevention, treatment, surgical options, podiatric considerations training and rehab. Should be interesting. I will get my previously scheduled 9 mile easy 7.30 mm run in tonight after if I am not feeling too rotten.
Looking in great shape, Roger. What's the target for Paris? I mean, what's the fastest split you could see on your watch at mile 2 and not think 'Whoops, I've gone off way too quick'?
Not sure this sort of conservatism is in Roger's DNA...!