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I see we've got a spammer posting shite on here so I've flagged it as spam - not that I think RW will take any notice!
Aqaurius - thanks for the good wishes. I've seen the velodrome and it's not anywhere near as steeply banked as a indoor one. As for overtaking (I'm flattered you think I'm capable of overtaking anyone!) there's only 100 runners. The track is considerably longer than an athletics track @575 metres or so. I think it's been run before but nowhere can I find any reviews or results. On the walking/running combo I know it works very well for some folk (eg Columba) and some people even run decent marathon times using this technique. Personally I find it really (and I mean really) hard to start running again after walking. I've always found it thus and yet I think I should practice as there are bound to be some walking breaks in the marathon. Hope the news from the test is good (I was going to say 'positive' but this might not be appropriate!).
Had a wonderful day at the Shard, the tea for two was great, little finger sandwiches little fancy cakes also some delicious scones with of course jam and cream. i was in awe of the sights i must say, taking photos at every opportunity, we were asked if we would like to purchase champagne, was round about £50 - 70 a glass, which we declined rather quickly, it was all very nice and luxurious i must say, however i noticed a younger couple sitting near us having the tea for two and they spent most of their allotted time texting on phones, seemed a real shame that they did not enjoy the very thing they were there for, perhaps they were very rich and it was just run of the mill for them who knows?
Once tea was finished we then went to the viewing gallery, it was indeed a great experience it seems very surreal up there, 69 floors and then later we went to the top 72nd floor! the lift goes 6 metres per sec, ear popping! we got to try out a virtual ride for free, i rather disgraced myself by screaming my head off, people that came off it previously said it was fine! well i certainly gave my lungs a good work out, and once over and my mask was removed i had quite a large audience that gave me a round of applause and were busy filming me, hope it doesn't end up on FB or you tube, quite an experience i can tell you.
JB my blister held out well, and i have managed a couple of runs on it this week so far, and you are right did not go by stairs lol. i have been keeping to a 10 mm and i feel pleased i can do this, wish i could get mine down to 8.30 that is great timing. Good luck with the Marathon 70+ is a lot but as you say very even.
Columbia - yes i do agree the prices for Shard are very expensive, the package my daughter bought was £178 for the both of us and that was a deal at Groupon, unfortunately i got to see the price as the email came to me, it was an awful lot of money that was spent on me, however i did appreciate it and made sure that i ate everything and took in every sight!
HS i will learn next time to wear trainers or least take them with me, although i may have the fashion police after me if i wear a dress with trainers.
Aquarius i do hope your tests come back ok, or at the very least pin point something you might be lacking that is easily put right. The immune system is a wonderful thing, when its up it is great, but when its down you are open to catching anything and everything.
Wtnmel Lovely photo, you look great and fantastic scenery where is this? Looks like the sort of place i could go with the motorhome. It is great to see photo's.
Well Saturday is my first long run since the half marathon, as i have nothing planned at the moment i am just going to take it easy and see if by doing less in the week it will help with my long one, i always try to not go at my usual pace but i find it hard to go slower as i always want to prove to myself i can keep good times, but of course this may be why i can never get past 13/14 miles.
Well it is now pouring of rain in Essex, good for the garden though. Have good runs everyone
Aquarius - odd about the knee. Sounds like a very different problem from mine. I still feel mine (particularly first thing in the morning) but it doesn't seem to be stopping me running. I hope the X ray and blood tests are satisfactory, in the sense of indicating something recognisable and definite that something can be done about.
WtnMel - that's a wonderful photo. And (Glo2) where WtnMel is in the photo is about 20 or 25 miles south of where I live. The Canada trip sounds wonderful.
JohnB - 70 laps of a velodrome - are you trying to punish yourself for something? Dying of boredom will be a distinct risk, I think.
Some while ago I tried running a route of about 8 miles (a fairly hilly one), and then a week later ran-walked the same route. Run-walking was not appreciably slower than running, I was surprised to find. And about finding it hard to start running again after a walk break: I expected to find this but it doesn't seem to happen. If you run until tired and then walk, it is indeed hard to start running again, but when the walk breaks are scheduled in at regular intervals it's different. Except towards the end of a Long Run.
Glo2 - what was the "virtual ride"?
Did another hill rep session this afternoon. Running uphill suits my knee quite well. Running downhill doesn't; but with hill reps, you walk the downhills so it's a win-win.
Is what Serratos is promoting even legal?
DBIW, the GNR is fast approaching so I hope your training is going well, and also the training of Charlie for the Swiss White Shepherd Dog Working Championship. Also hope John's knee problem soon clears up. Out of choice, I would prefer hill reps to an afternoon stacking wood logs.
WtnMel, it seems that your ankle is almost 100% now, enabling you to start running again, and that it hadn't affected your walking too much. That's a great photo of you striding purposefully in the Brecon Beacons. I've also flagged up the spammer, but don't suppose it will have any effect. There have been zero responses from RW Towers to the many, many comments raised since the retro upgrade. I've commented previously that I believe the Site is being run by robots. I hope you don't get banned from the site for "being difficult."
Aquarius, the physio thought that the massages and stretches would do the trick, but doesn't seem to have worked. I haven't run since Tuesday and won't run again until I have seen him again on Monday. I'm hoping that he won't just say to continue with them, and rest for a couple more weeks.
JB, I'll try to list the distances I ran on the Sundays building up to my marathon pb. tomorrow. I was 47 when I ran it and it was the third that year, being the NF Marathon, but on the old route starting from New Milton.
glo2, Sounds like you had a great time at The Shard. I haven't been to London for yonks, and wouldn't know it now. I worked there "in the swinging sixties!" Wow £50 for a glass of champagne, I wouldn't know the difference from sparkling wine. That speedy lift must have been scary, especially making your ears pop. That virtual ride sounds intriguing, and seems possible that you may soon "be a star." It is good practice to include slower runs in your training to help with recovery.
Columba, your running seems to be going well, especially the hill reps. That spam post is offering illegal services and should be removed by RW. WtnMel and I have both flagged it up as spam, and he has also contacted them separately. The odds are that they will take no action, as there has been no interaction between them and us with the new forums since they were introduced.
Columba - you are right about the boredom factor but I reckon I can counter this by finding other people to talk to. So, given that we are all running around the same circle, they can't really escape!
The people organising the event are quite 'hard-core' - for example they also did a marathon in a multi-story car park and an all night one (cleverly called the 'Lunar-tic').
Aquarius - I too have done a couple of the Center Parcs venues. Great places. Good running country too.
Parkrun was cancelled today as the prom was being used for another (non- running) event. So did a 4 miler @ 7.20 pace. Tomorrow will do the 'long run' with my training partner who has also signed up for the same event. I'm really pleased about this but I am slower (especially over longer runs) than him so there might be some logistical challenges.
Thanks Aquarius, no there's nothing wrong except my knee lol.
JB,I popped over to the over 60's training thread earlier to see what was going on, and noted that your parkrun had been cancelled. 4 miles at 7.20 pace is excellent. I remember from one of your earlier posts that calculations based on shorter distance race times, predicted unrealistic marathon times. I have found exactly the same, apparently, I should be able to run a 3.48 marathon. Wish I could! I would like to get sub 4 hours though, and if I ever recover from my dodgy knee, will concentrate much more on the longer distances next year, and drop shorter races from my schedule. I have found my 1993 diary where I have details of my training for my 3 marathons that year. I'm amazed at the consistent high mileage, averaging around 45 miles per week, the highest being 60. There was a 7 week build up to my second marathon, and 12 weeks to the NF Marathon. If it's ok, I will just list my 12 week long runs, as 12 weeks is usually the recommended time scale.
Bright and sunny and I'm partaking in a quiz this evening, which has been organised by the club's social committee. Hope that my memory isn't too bad, and that I am able to answer some of the questions.
JB, as promised, here is a list of the LSD runs following the Potteries Marathon, leading up to the NF Marathon 12, 5k (Portsmouth Corporate Cup 18.19), 17, 17, 20.25, 20, 20, 21.5, 0, 15, 6, NF Marathon 3.12. Hope this is useful.
Well I 'started' my marathon training today and wanting to break the 10 mile barrier did 11 miles at 9:01 pace. I found it quite tricky not to default to a faster pace. Pretty drained.
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The quiz last night was great fun. I was the only male in my team with 6 lady club runners
JB, the Potteries Marathon was noted for being one of the toughest in the UK, and it certainly had lots of long steep hills. My time of 3.15 was probably "better" than My NF time, bearing in mind the very hilly nature of the course. Your 11 mile run at 9 minute miling was an excellent start to your marathon training, especially as you were holding back.
I see we have another spammer and I have flagged it up, but it is a waste of time as RW just ignore it. I note the earlier one still hasn't been removed, despite WtnMel and myself flagging it up, and he also reporting it. It seems that the forums are out of control, with spammers free to pollute the threads with their trash.
HS - regular quizzers are at a huge advantage; I reckon that you and your ladies should have been given a 5 point start! The Potteries performance was excellent. Mind you, having lived there I'd run quite fast just to get away from the place! On the training issue, I've noted in the past that you do many of your long runs with friends. Inevitably they must have a different goal to yours and therefore different training pace. So how do you manage this, given that one of the two of you will not be training at optimal pace? One of the reasons for my question is that my training partner is 30 years younger than me and has run a 3:32 marathon; he'll be targeting around 3.45 for this one I suspect. he's not been very active lately so our training pace is not that different. But in a week or two he'll be wanting to surge ahead and will take me into the 8.00mm region. I don't want to hold him back but I don't want to run long runs too fast. It's tricky.
Rest day yesterday (sensible hat); today 5 miles. Tomorrow there's a 4 mile x-c event on but I might chicken out as rain is forecast and I'm not a great one for running on slippery chalk hills.
Yesterdays physio session went very well, and the physio said that my range of movement had improved a lot. He did an ultra sound and also gave me some more stretches to do. He recommended that I don't attempt to run again for another 2 weeks, and then to start with easy fartlek. He also suggested that I purchase a bike, or attend spinning sessions, so as not to lose fitness through non running. I'm not so sure about that, but will make enquiries at the Leisure Centre.
JB, as they say "that's a good question" and therefore tricky to answer. Regarding age difference, all the friends that I do long runs with are much younger than me. Alice is probably the most regular lsd runner with me and she is now racing sub 3.30 marathons. Obviously, her race pace and recovery pace are much quicker than mine, but somehow, we seem to be able to run together at a pace that works for us both. It is probably because she runs at below race pace, which is correct for training, and I run quicker than I would on my own, but still below my race pace. I am quite good at different running pace runs, and if I run with someone slower than me, it helps them run faster than they normally would, and me to run slower. This probably doesn't help much, and not make a lot of sense, but it seems to work for me and those that I run with. What I would say though is don't let your running partner drag you at a much quicker pace than you are comfortable with, or you will get fatigued and probably injured. When running with Alice, she will sometimes up her pace for a while and then run back to me. In that way, she is able to get a mixture of pace, and also recover whilst running back to me. Afraid this is long winded, but there is no way that I could condense it. 15 weeks is more than adequate for your build up, so take it gradually in your weekly build up and length of the lsd run.
HS (though I still think of you as TE) - what the physio said sounds quite hopeful, then.
My Garmin has died. Or rather, it is refusing to take a charge. I've had it for ages, and it was a reconditioned one in the first place, so I am toying with the idea of getting a new one rather than sending this one off for repair (though I may say the Garmin people have been very good about repairing it in the pas)t. Now that there are HRMs that take your pulse from your wrist, rather than your having to wear an uncomfortable chest strap, I would quite like one of those, as also one that would show how much incline I have run up (and down) in the course of a run. But apart from that I don't need any more bells and whistles, still less the kind of information that I will rapidly become obsessed with. Any advice or observations gratefully received.
Meanwhile I went for a little Garmin-free run yesterday, and really rather enjoyed it.
The Fetcheveryone website has a facility whereby you can "ignore" a contributor you don't want to have anything to do with. If this website did the same thing we could "ignore" the spammers. But of course, it doesn't.
I'm trying be more structured than I ever been before - to be honest, that's not too difficult. I've been looking at a great number of marathon training plans and I'm quite surprised at how different they are - eg some suggest negative splits, some even pace and one argues that you should run the first half quicker. Then some argue for a full 26 mile final long run and others are as low as 18, And so on.................I think that HS might publish his as it seems to be very sensible.
5 miles in 39.39 yesterday - I wanted to do 8mm pace as it's a minute a mile under my target pace for the marathon and I think this qualifies it as a tempo run (?).
Maybe throw in some hills today, between heavy rain showers.
(HS - good to hear that the knee is getting better.)
It's dull and raining and the rain is likely to last all day. I thought it was meant to be summer
JB, you are right, there are so many different marathon training schedules, and today's bear very little resemblance to those back in the 70's/80's. My own method of running the marathon is to try to maintain a steady pace, and to increase it in the final miles if still feeling ok. My longest training run would be between 21/23 miles and run three weeks before the marathon. From then on, I would be tapering, taking it very easily in the final week, resting on the Friday and Saturday. It's important to maintain some speed work, whilst reducing the mileage. The modern day thinking seems to be less mileage, but more speed work. My personal belief is that this isn't "coming up with the goods" , especially for our men. Back in the days of Charlie Spedding, Aemon Martin, Hugh Jones, Steve Jones etc they were running 2 hr 8 minute , 2 hour 9 minute marathons, whereas today, it it rare for any to run 2.10. Those runners would regularly run 120 or miles per week, and be competitive with runners of similar standard in some training runs. Paula Radcliffe also ran 120 or more miles per week, and her world record set way back in 2003, is standing the test of time. I would classify your yesterday run as tempo. These are hard runs, but just below race pace. Good luck with the hills, can't beat them for strength, endurance and stamina.
Apologies for rabbiting on a bit, but I suppose whilst I am not running; writing about it is a way of maintaining my enthusiasm.
Getting the house ready for visitors (brother and 18-year-old niece). Just had a message to say they're late setting off, so I may have time to fit in a little run.
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I avoided the rain on my run (which was an 8/10 on the 'Knackered Scale') but now I too find I'm hemmed in by very heavy rain. What happened to our heatwave? My mind is wandering to the planned X-country run this evening that I've already ducked out of. They were expecting 500 or so - but I wonder how many they'll get? I know runners are hardy types (not me!) but am wondering if it will be called off. No PBs this evening either way!
Still persevering with stretches etc and did a 3 minute front plank this morning. Got to keep the core strong!
Columba, I'm sure you are right that Paula was faster than 99% of men. In 2003, the year she set her world record, her time was quicker than any British male.
JB, there was an RR10 race last night here too, which was 4.5 miles off road. I was amazed that so many of our club runners took part, considering the non stop torrential rain. I have run it before, and it is a very technical course in the dry, so must have been worse in the muddy conditions. I had also wondered whether it would have been cancelled.
Columba - hope the hill sessions are still working well with the knee. The virtual ride at the shard was a slide almost like a heater skelter, which starts with you on the outside of the shard going round and down and in and out of the shard, it was quite hairy actually their were points where you could not see the slide as it was a sheer drop! needless to say i had hardly any voice left afterwards.
DBIW - I am not fond of hills, however log stacking seems far too strenuous! The GNR always looks great, i am full of admiration for the people who do this.
HS - I managed to do 14 miles slow run last Saturday, i was amazed really, however i did take it easy and it was so much better, i also tried having a gel at 5 and 10 miles and that worked ok, so maybe the way forward, i will see this Saturday because it may have been a fluke. I don't normally have a gel until 9/10 miles and i am usually exhausted by the, it is good having no pressure at the moment as i can experiment a little. this will determine whether i will do anymore HM's this year, i have done 2 x half and a 10 mile race that is an increase since last year so i am happy with that, so maybe i will sign up for 4 x hm's next year.
Their is a 20 miler at Draycote resivoir in Sept but not sure if i could do that distance, plus i have hols soon, i will still run but hesitant to do 14 miles plus in the heat.
Hope you all have good runs and the weather is kind to you all, pretty windy here but dry at least.