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Hail Hail
Jealous as sin regarding folks' abilities to do speedwork. I've tried on my last 2 runs to do either 1k or 1M reps, but just cant get my legs to run fast. At all. Well, fast enough. Both attempts were binned and ended up going for a plod (which most of my runs are nowadays). Admittedly, yesterdays "plod" turned into 9M @ 6.30 pace which felt relatively easy given that 22C was the hottest Glasgow has seen all bl00dy summer!
So, does anybody have any tips for getting me to actually do some? Speedwork, that is. I REALLY need to get my legs going if 1) I'm going to make a difference to my times, and 2) I'm going to keep up with some of you lot.
MTriton - Good luck with that one. If you're passing back via my way, email me and let me know.
FWIW
RB, maybe some 60 sec efforts a s part of your steady runs would be a good place to (re-) start.
Johnny.
RB - unfortunately I have no planned diversions. I'm jumping on a train direct to Stirling. Thanks for the interest though. Re getting the speed work in. The easiest way to motivate your little legs to turn over faster is to get down to a track with a group. As soon as the competitive juices get flowing the motivation is easy. I'm not suprised you struggle with 1m or 1km reps when alone.
Blisters maybe you are right. I don't do enough miles to cope with my food intake! However, I could just eat less couldn't I?
12st1 this morning. That's what I call progress.
I wonder if they care.
TT – look like some good split times on the speed session.
Mine have dropped-off slightly this week, but I must admit to starting to feel tied as I come to the end of my 3rd 80 mile week. However next week is a tapper for the Kent Marathon on the following Sunday – so hoping the energy will come back.
sorry picture did not come out.
Not sure how to load it up.
but here is a link:
http://www.facebook.com/album.php?aid=12960&l=4c224&id=679666846
DoT - ouch. I'm (naively) going to assume that's a reference to the haircut, rather than my physique. In BMI terms I'm probably average(ish) on here. Good luck with the recovery.
Maybe it's just me with the weight, but I can't see much of a difference between Coronium, Njord and me in terms of physique, yet in BMI terms there's a sizeable difference.....
TR - that sounds like a sensible idea. I think you need to strike a balance between getting the training in and actually making it to a start-line.
Blisters, I saw the p&p. Not too bothered, as £156 is still a decent price for a 305, and I'm hoping/expecting all will be fine and I won't need to contact them. If the worst comes to the worst, I've given them an account for the direct debit that won't be around in 9 months (irrelevant as I will have paid it off before then), so if there's a problem and they mess me around I'll send it back and it'll only have cost me postage
RB - as WW or MT said, or try what I've done this morning (below).
Another good session knocked out this morning around a 2.5 mile loop. I split it into 1 mile steady / 1.5 miles quicker (first time @ a little under MP, and then picked it up). 3 of those, with the average pace for the 1.5 being 6:20/6:13/5:45 and then finished with a 1/2.5 (2.5 @ 5:58). It started off with the intention being to reintroduce MP as I've done none so far this week, and ended up being what pace could I do without feeling like I was pushing myself, so good fun basically
TT - I was thinking exactly the same thing about how the people in the photos would appear to have a similar BMI but actually are very different.
Nice run by the way, knocking out sub 6mm without feeling like you were pushing yourself! Anything sub 6mm feels to me like I am pushing myself (except during a race). Think you definitely have a sub-2:45 in you fairly soon.
TT
You may be right with the similarities between you, Cornium & Njord. Your photos come out clearer though, so its easier to see the (lack of) excess weight. You all look pretty skeletal to me!
I'm just used to looking in the mirror every day and seeing an expanding waistline due to injury that is based on one that never quite recovered from my time spent trying to be a rugby player!
Back up to 11 st 7 now, and BMI 23.1
As your height is squared in the calc of BMI it is an v.important factor - e.g. 64kg 1.82m (6'0"
= 19.3 while 64kg 1.72m (5'8"
= 21.3
Padams - FWIW I think you have a build that is probably most suited to multi-discipline events; which is a tad scary for the rest of us mere mortals considering how good you are at the running element. I predict some great tri results next year (StA Striders seems to have so many good du/tri athletes)
I'm 5'9 and 11st.
That makes my BMI 22.8. But at FLM I was 10st 9.
http://www.marathonfoto.com/order_assigned_photos.cfm?BFI=38tq7y2i21&OID=19802007S1&BibNumber=28531&CustomerNumber=400126&Currency=GBP&Language=en
Cheers cf, I do feel as if I'm getting quicker, and the splits seem to confirm that, so onwards and upwards.
I would think/hope sub 2:45 is a possibility quite soon too Padams. If Jersey goes to plan (2:50) I'll be aiming for a champ start place at Luton...... I'm still being a bit cautious in terms of Jersey as they have yet to publish a course profile, and there's conflicting info on the course (they say there is a hill that lasts about 2 miles that covers all the rises, and it then comes back down over 4 late in the course, whereas the girl who won it last year reckons the hill up is basically from miles 4 to 13......)
The BMI is a funny indicator I think, as it doesn't take into account how well you carry your weight (or lack of it), so I guess that's why it sometimes doesn't tally with appearance.
I was just looking at a photo from the Wokingham HM in Feb when my BMI was 23.7, and though I can see a difference (aside from having hair), I can't see over 1st of a difference.... http://www.sportcam.net/site3/public/custom.php?add=1229921&event=663
TT: Personally I think there is quite a big difference in the photos.
As we're sharing, here's mine from Dorney - very wet as I remember!
http://www.sportcam.net/site3/public/custom.php?add=1528304&event=721
WW
Did you buy the photos from FLM? Could save me a few quid as i feature heavily (given my BMI) in the background of 3 of yours! - Wearing a white vest as you (presumably) came sailing past me.
TT
I'm with Mat on noticing the difference between your two photos.
Mat - you look skinnier on your avatar than in th ephot linked above - how far apart were they taken?
I must be one of those strange people who now weighs a bit less than they did for FLM (about 5lbs). Here's what I look like with a BMI of a whopping 24.2 and a bleeding nipple:
http://www.marathonfoto.com/order_my_photos.cfm?RaceOID=19802007S1&LastName=SANDERS&BibNumber=2070&Language=en&Mailing=4596&BFI=c7iu0e1n30&Frames=true&Flash=true&FlashVersion=8&Height=768&Width=1024&Index2Home=true
I might've featured in some of WW's pics had he not left me for dust to finish his 40 mins 'last 10k dash'!
Spot the Wyke Wanderer in my FLM photos!
MtR/DoT - I can see a difference, but I can't see over a stone of a difference.
FlickR and Facebook are banned here, so those pics will have to wait til later, but it's good to put more faces to names.
Time to request another bit of advice methinks. This one is, unsurprisingly, about weight and calorie intake. I do eat a lot (and I mean a hell of a lot), and healthily at that. Now I can't quite understand how I can eat so much and still be losing weight, but either way, I want to ensure I don't lose anymore (10st is more than light enough for me).
Given that I'm currently supposed to be dairy free, I can't have my planned calorie booster (which was going to be stuff like Nesquik with milk, relatively calorific, but surprisingly healthy), so has anybody got any suggestions to get my calorie intake up a bit without having to eat lard?
Do2, no sorry the only LM photos I felt like buying were from 1997 the 1st time
I ran it.
PP, I said it before and I'll say it again, that was an ace debut marathon and I sort of knew there'd be more
to come. And you're proving it now. You're 36 min 10k means you should be looking at sub 2:55 next time!
Keep up the good work!
TT, Your the opposite to me then, I've just got to look at a bag of crisps and I put 2 pounds on!
Guess one way would be to visit the docs and get access to a dietician.
Other option is to find a health food shop and take their advice.
Not so sure you should buy from there though cos they do tend to rip you off.
Advice required please:
My next proper race is a half marathon (at Bridlington).
This event is on 14th October giving me 7 weeks on Sunday to prepare.
I have never specifically trained for a 1/2, any suggestions or even better tried and tested schedules?
RB - try some 20 second stride-outs concentrating on running on your toes.
TT - Chololate soya milk - tastes ok (if slightly vegetable-like) and should have similar nutritional value to your Nesquick.
WW - Marathoners are generally up there with the HM specialists. I'd say stick to your favourite marathon schedule, but cap long runs at 2hrs and make sure the specificity of the programme reflects the distance, so a 60min MP tempo run would become 40mins @ HM pace etc.
BMI - about 20.0 - clearly light enough to float slightly above the ground in the rather damp Dorney 10km, but then so can the other guy who's drafting me. Looks like I need to get a smaller vest too.
http://www.sportcam.net/site3/public/custom.php?add=1526193&event=721
Cheers WW,
Funnily enough I'm also training specifically for HM on 14th October (Great Eastern Run, Peterborough) and am thinking along same lines as JEJ's advice, i.e. similar to marathon training but without the need to bash out 20+ miles on a Sunday. Introduction to weekly track sessions is giving me more speed/quality training than I did for FLM, so should help the legs turn round quicker. Best of luck.
DoT: Avatar is from FLM in April weight on race day was 10 stone 12, but by 15 miles I was probably a few pounds lighter.
Dorney was the end of June after a 10 day layoff for Glastonbury. Pear cider and ale meant I was probably at 11 stone 4 that day.
Down to 10 stone 10 on Monday this week, if I can keep to that weight or a tad lower for Nottingham it'll be helpful.
Cheers PP, yes I didnt do much speed work for FLM either (3 sessions I think).
But I am quite edgy about the fact that I want to run 6:10 pace for the half, and wonder what pace to run my key sessions.
For the marathon I reckoned my key sessions were (Hadding), 2 x 90 minute runs per week, where the middle 10 miles were close to initially, and then at
my goal pace of 6:40mm.
How do I replace these, or do I just shorten and/or speed them up?
ww - I was like that before I started back running, but I guess it gave my metabolism more of a boost than I expected. I'm in at the docs tomorrow about my stomach anyway, so will ask about seeing a dietician then, cheers
JEJ - ta, never thought of the soya versions. Will check that out (though I really struggle with the taste of soya milk - even on cereal)....
On another note, I've decided to get a pair of spikes for track work (was slipping quite a bit on the damp track last night). Where's the best place to get a (reasonably priced) pair of spikes from?
TT - I couldn't face the non-flavoured soya stuff either, but the chocolate is actually quite nice. You could do a lot worse than the £15 Ventilus Plus from http://www.startfitness.co.uk/acatalog/MensNikeFootwearSpikesLD.html or the £30 Eldoret II is also a good buy. I personally wouldn't train in spikes though except during my very fastest (quicker than mile pace) sessions.
WW - try 3 x 3000m in about 11mins (around 10km pace?) with 2-3min recovery. A horrible session, but will touch on threshold, VO2max and help efficiency / crusing speed. The guy I train with also ran an occasional session of 25 laps straight, alternating a lap at 10km pace with HM pace - he was running that session in 29 flat prior to his 62min HM!! Not sure whether I could face doing that though, especially on my own.
Also 8 x 400 (200) - sounds easy enough, but run the 400's at about 79 - 80s (3km pace) and the 'recoveries' at steady pace (about 50s). I tried that session on Tuesday and the last 400 nearly killed me, but it didn't leave me sore.
cf - nuts, good idea. Had completely forgotten about those. Yes, unfortunately the McD's milkshakes are ruled out by the dairy element.
JEJ - I'll give the choccy one a go then. Ta. The only reason I want the spikes is I'm fed up of slipping anytime it rains, which is probably going to be quite a lot over the next few months. Cheers for the tips. Does the 1/2 size bigger than standard shoe size apply with spikes?
I was doing a bit of browsing of races/results back home, trying to find a race for November, and came across the name of one of my training partners from when I was 16/17. He's now over 40, but still running 28 mins for 5 miles. Not bad going, eh?
JEJ: I did pretty much the session you described on Tuesday (3x2miles at 10k pace). Was really dreading it as I started the warm-up mile, but it went pretty well, although the 3rd rep was a bit slow. Afterwards I was wondering whether it was a specific enough session - seems to fall a bit between intervals and tempo sessions.
TT: Trail mix is your friend - nuts, seeds and dried fruit. Add in some little chunks of chocolate if you like it - I don't. If you need to up your food intake put a bowl by your side as you work and nibble through the day.
Cheers JEJ, Will try the 3k session next week.