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Shades Marathon Training
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Shades-Nice day to be marshalling.
Cal-Great that you were thinking about running today,rest day will do you good.
Nearly went out for another run yesterday evening as I felt good,but decided against it as I've got quite a bit planned for this week,running 6 days with 2 races in there.
I had a quick look at the options on my watch where you set up the display fields and a might be a case of trial and error to see if one of the pace fields is average speed per lap. Some of the wording of the fields I find a little confusing.
Re your race on Wednesday evening, normally I would have said do the 10k but as you'll be running the 3 miles there and then 3 miles back maybe the 5k is a better option as it's in the evening 12 miles would be quite a lot as you are usually a morning runner. I'd run the 5k however you feel at the time.
Ian - you're loving this extra mileage! I know you've got a 5k this week, what's the other race?
I'll be adding the September marathons and ultras to the list on Wednesday if everyone could let me know their race plans please. I expect Big G has a few lined up.
7th September. City to Sea
12th September. Running Miles - Kings of the Castle
29th September. Berlin
7th I have a goal in mind, but it's obviously not a PB course and is dependent on conditions/terrain (anything under 5hrs would be a good result for me, but if it's wet/muddy then that goal will go out the window). 12th will just be an easy-ish one.
I've got a Half on 1st September which I'll be hoping to use as the basis of what pace to go for in Berlin. Anything near 1:35ish and I'll have a crack at 3:30, but if it doesn't go to plan (as per a couple of previous Halfs!) I may have to be realistic and reign back my initial goal a bit for Berlin. I can't keep making excuses for "disappointing" Halfs, as it may just be that is where my pace is at the moment. We'll see
29th september Berlin.
Shades-My other race is a 20 mile next sunday,there was 2 to choose from so I went with the one with the closest profile to Berlin ie flat.
I am loving the higher mileage,as it's all easy it seems fine,also I'm regularly 6lbs lighter than I was a couple of months ago which I wasnt expecting but is a massive bonus.
It's been so long since I've done a race of any distance that I don't have much idea of a time in mind, just after a positive experience really and prove to myself I can still do it. I'm considering setting off at either 4 hrs 30 pace or 4:45 and seeing how it goes.
8 miles after work,a little slower than usual but to be expected after yesterday.
Your race on the 12th, is that a different course to Dorney Lake?
Weather is due to cool for next weekend, which should be better conditions than we had at Stur Half.
Ian - the weeks are galloping by so fast I didn't realise the 20 miler was this coming weekend, should be cooler for you too. Have you done a 20 mile race before?
Well done on the weight loss, were you trying to lose weight or was it due to your higher mileage? Doing doubles can certainly fire up the metabolism too.
Perhaps you'll have to find a marathon to do every month, I feel slightly left out when I'm not on the list too.
HONK - you're on the list
7 miles this morning, warmish and very humid, I knew rain was due and 2 miles into my run it started to rain and it was lovely cool rain with no wind. Most enjoyable run
Ian, well done on the weight loss too. That'll all help with the time goals you have.
Shades, Saturday's Half is definitely a PB course. It's flat, so if it's cool with no wind, I'll have no excuses. I'll have to try and think of one
Last year at City to Sea I did 4:56 so I suppose that's the target. Course is very slightly different (and marginally longer I think) this year as one of the check points has changed. It all depends on the conditions but if it's good running conditions I may not take my camelbak, but take a hand held bottle instead - part of the kit list is that we need to take a water container with us. And then I could just have a bumbag for my phone, which is also part of the kit list, but I'll decide all that nearer the time.
Yes, the Running Miles one is on a course I've not done before. It's very close to Dorney Lake, but it's by a river. The path is crushed stone with no mud, so the instructions say that road shoes are fine. I did another one of theirs last year which is also very close by, but that was muddy in places.
As for the weight loss,wasnt a target,I'd gotten down to around 13.5st and was quite happy with that,still a belly but happy with where I was,then over the last couple of months its dropped to 13 or just under,think it's the extra miles and I'm now running them slightly faster as my easy pace has gotten a little quicker.
Big G-Sounds like a good course for you,I'm doing a half on the 8th,its a great course if the weather's nice,but very open on the coast if its windy,so hoping we dont have the same wind as last year.
Not so sure I'd like the crushed stone on the Running Miles course, but I expect it's well maintained there so should be OK.
Ian - I expect your 20 miler will be a very good PB, even if you don't run it flat out.
That's the best way to lose the weight as you've done it without depriving yourself and you can maintain your new weight comfortably.
Steve - I think we're all due better racing weather this weekend. Hope the tapering is going well.
Lovely Pilates class today. I arrived at the leisure centre a bit early and as there was no queue at reception I idly asked about going back to the gym and getting a new programme. I'd read an article about muscle loss in my age group last week and it's been on my mind to go back to the gym. Anyway before I knew what was happening I'm booked in next Wednesday with one of the instructors for an hour to get a new programme and a body fat analysis
Steve - yes, East Grinstead was my 52nd different event (out of 94 runs total). I'll earn my 100 shirt before too long. Good luck with your race.
Good luck with the gym, Shades.
8 miles today. Legs felt surprisingly good considering the 22 on Sunday. A little niggly - achilles was low-level grumbly and groin is having a grumble at the moment but not sure if that's running or yoga related. Maybe a bit of both. I'm keeping an eye on it (since it's not a new problem). I realise that although I felt OK, there is fatigue in the legs as stride came back a bit shorter than it has been recently, but hopefully it'll be OK for tomorrow. Also hoping it will be cooler (weather forecast seems to think so). Had enough of these 30 degree days.
Have you seen the parkrun statsgeek group? There's a whole other level of geekness over there, and I think I fit right in
Have you sorted out your watch now to give you more accurate pace during your run?
I'm hoping the gym and the subsequent reviews of measuring body fat etc will give me the impetus to lose that ten pounds that is part of my DD 2020 plans.
I was asked if I wanted a particular instructor and I opted for the guy that takes my circuits class as I'm hoping that seeing him every week will keep me focused. I was then told that he is known for giving tough programmes but I said I was happy with that, we'll see.
Big G - I suppose parkruns down here in the SW are often quite a distance apart so harder to be able to do different ones without quite a long drive.
Here's my nearest ones, with purple being my home parkrun, green are the ones I've done, and orange the ones I have not done.
But if you look at the UK&I map you can see there's not as many here compared with other areas. I'm really looking at over an hour's drive away now to my next nearest one, which I can't really commit to doing that often, unless OH comes with me (she works most Saturdays though), or I can travel with a couple of Trotters.
Are there many parkruns in Berlin?
Big G-I've only ever done 2 parkrun venues so well ahead of me.
Strange how runs can feel so different,Sunday's 16 felt amazing,yet today's 10 at 10 sec/mile felt really tough,may be due a rest day,just 2 more weeks then taper time.
I'm interested in those two you mentioned (Woolacombe sounds like a beast!) - maybe we should have a meet-up at some point. Also, do shout if you come to London.
Hasenheide is the one in Berlin. I know some Chasers did it before the marathon last year so should be doable.
I'd consider York (since I need a Y anyway) but I likely won't be getting there early enough on the Saturday (if it's even on) and I generally don't do parkruns before a marathon. It's only this year I've done them before a half. I'm not one to do parkrun as an easy run - I just can't seem to help myself so I remove the temptation by abstaining before target races.
Entered barca today,got really good flights,even allowing for Ryanair charges,return flight,cabin bag and picked a seat for the way back for £64,race entry was 55 and got a hotel near the start for 132 inc breakfast for 2 nights with free cancellation,so £250 all in.
Cal, yeah, it would be good to meet up. I don't get up to London that much these days and in fact have never done a London parkrun. There's a small chance I may do Ally Pally next year, but also I'd like to do Bushy for where it all started. I did Yorkshire Marathon last year, but the main York parkrun wasn't on that weekend due to the horse racing, so I did a different one in York that weekend (Heslington).
Shades, are you watching the Vuelta highlights?
Bushy is great - very busy of course, but the course copes with it well. And you can see deer. Ideal for combining with a trip to Hampton Court.
Did a 4 mile recovery run this morning as I've been very niggly. (I guess I didn't get away with that 22 miler as well as I thought!) Kept it super slow and just kept the legs ticking over.
Hope those niggles ease up.
Big G - needless to say Berlin has a very efficient transport system, not sure if I'd have mastered it when we were there, but luckily we had Emmy with us and she knows Berlin well.
Yes, I'm watching and enjoying the Vuelta, but my recorder failed to record the first stage so I missed the bit of why some of the big names aren't in the INEOS team for instance, but I saw the bit when some of the teams crashed on the TT due to someone's swimming pool flooding the road. Not a good start so far for INEOS with Tao Geoghegan Hart way down the GC. But my favourite rider Thomas De Gendt is there so hoping he does well.
Incidentally did you see Beyond Events have a marathon along the Jurassic coast end of April? I expect you'll wait to see if you've a VLM place before considering it.
Ian - that's a great deal for Barcelona. I know a lot of runners rate that race as their favourite for organisation and PBs.
Good circuits class today and 2nd breakfast eaten.
Shades, I haven't noticed that marathon you mentioned before. I'll have a look at it. I think before the team time trial in the Vuelta, it seemed most of the pundits thought the overall winner for GC would come from the Dutch team - Jumbo-Visma - but they crashed on day 1, which put them immediately on the back foot!
I woke up quite early with the intent of getting out the door for a short run, but just didn't fancy it at that point, so had some breakfast and a coffee and then went out for 4.5miles 10am. Glad I went out in the end as I enjoyed it.
Some runners don't have the time for 6 days, others need an extra day's rest as some will like to take a rest day before a long run and maybe the day after off too, or maybe just a way to avoid injury.
I think you could easily manage on 5 days, your mileage is mid 50's as it is over 5 days so adding in a couple of extra miles on your long runs and a mile or two on a couple of your other runs and you'd easily add another 10mpw without too much difficulty.
I think you'd run a good marathon off your current training and fitness level.
Big G - this is the one https://www.beyondevents.org.uk/listed-races/jurassic-trail
I see there's the chance to do a marathon on the Sunday as well, tough double I guess.
Speaking of which I decided to stick to taking today as a rest day,was only meant to be 6 miles and I'm 7 hard over the last few weeks so I'd rather take a rest day and go again from tomorrow.
Did my run there at a very leisurely pace, got my number and spotted another Chaser club vest so I went to talk to him - turns out he's just joined and was there with his sister who is a member of a different club nearer where she lives. We had a little warm-up jog (not that I needed it, really) then went to the start when we were called. The 5K was starting first since there was a small clockwise loop before coming down off the hill and onto the main clockwise loop. And remember that nasty steep path I said I'd run up by mistake when trying to replicate the 10K course? Well it was part of the 5K initial loop so probably just as well I got the practise in!
Anyway, there wasn't a huge amount of people doing the 5K (in the results it 127 with a few DNFs - the 10K was more popular with over 300) so I was near the front even though I wasn't expecting a very good time. I guess I got carried along by the fast people (including the guy in my club, who ended up coming 2nd) and even after puffing up that nasty hill I was gobsmacked to see I did the first mile in 7:48. (To put that into context, I ran the first mile at Cyclopark parkrun in 7:45 which is a mixture of flat and downhill). The next mile had more climb but not as steep and I just tried to keep a steady pace and got it done in 8:09; then the final mile had some up but a lot of down and I did that in 7:59. I wasn't bombing down the hills as I'm still not that confident doing that at 5K pace, but used them as recovery from the ups. I then managed to push on to the finish and came in at under 25. Official time is 24:56 which is my fastest 5K race. While I have done four parkruns a little bit faster, they've all been on flat courses, and obviously not chip-timed, so I'm chuffed to bits. I was 7th lady too, and 1st VW50 (although the latter was out of 6).
Got my medal and snacks (which I shoved into my hydration vest) and jogged on home. Achilles was a bit sore towards the end of the jog home so I will take a rest tomorrow.