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FLM 09 - 3.45ers!
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Don't suspect you'll ever find out L.S. lol You going to be alright running so late in the day in April ?
Sending you healing vibes scoop !
Did a 7.26 mile marathon pace run on tuesday , ended up doing 8.21 min miling which was easy peasy on the way out but a bit hard on the way back...blxxdy gale force winds, all I've got to do now is tag another 19 miles onto that and I'll be fine.
Just a quick point about the pacers, last year they didn't have the 3.45 one, only the 3.30 and 4.00 (plus others faster and slower of course) so may have to start up your own group if you're aiming for 3.45 !!
keep on running all
beders
Healing vibes to you too, QQ! And I can absolutely sympathise about using running for the endorphins. I've never noticed withdrawal symptoms, but have occasionally gone out for a little run for medicinal reasons when I've felt slightly frazzled.
I did my first 20-mile training run tonight
For the first 14.5 miles, I was running with TmR, and I've found it amazing, as a normally solitary runner, how much more quickly the miles pass when you've got someone to chat to. And she's an experienced runner with lots of good advice, so I was doubly privileged.
I think it is important to see the bigger picture though and to realise that too much now may mean not getting to the start, less now may mean injury recovers and getting to the start but not getting to the finish quite as quickly as hoped. I prefer the later.A good book is the runners world one on injury prevention. I have to keep picking it up and reading bits persuade me to take it easy.
ITB seems to be getting better. Went right down to 4 miles and added a mile each run with a few shorter fast ones thrown in. have been running a bit more than my usual 3 times a week in order to keep my weekly milage reasonable. Did 7.3 miles on mon and planning 8 and a bit today.
have also managed to slow myself down a bit as well as I think my prob was my LRs were about 9.30/mile when my PMP is about 9/mile if all goes really well. I am determined to try to do my LRs at 10/mile in future but perhaps a few at my normal pace as a confidence booster.
At what pace should I be doing my other runs ie the ones in addition to tempo and speed sessions? On the RW plans they say to do an easy 4 miler most weeks the day before a LR at 10/mile pace, is that a worthwhile run? or would I be better off going to the gym for an hour?
I am trying to be sensible - ramping up slowly into my schedule with some gentle 3-4 milers, and then planning a 10 miler this weekend. So much shorter than most of you folks. But very much trying not to get injured etc.
I had been planning to try to run on 5 days, but maybe I could get away with 4 (might be more realistic, given childcare plus job to fit in!)
Might do a point to point with the wind firmly behind me...
So, I have decided to ditch the sub 3.30/3.45 plan and go with Pfitzinger & Douglas up to 55 mpw / 12 week plan. I will obviously run when I can now but I think this will be best in the long run (pardon the pun).
Can't see me getting anywhere near sub 3.45 now. However my pb of 3.58.46 is there to be beaten!
As an aside, anyone doing the Rhayader 20 in March? Sure I saw V.Rap and El Bee on that forum?
GA- you are right this weather will soon pass (Dap crosses fingers). I love the icy cold just hate running in driving winds/rain.
Hell's bells I need a run...........
That is awesome! It's the middle of January! You are going to blitz 3.30.
What is a ripped dap anyway? I'm having visions of an item of thick flannel underwear, in that lovely old-man's-underwear-grey colour, being painstakingly darned by an old woman while she delivers a scolding in a broad Yorkshire accent :oS
I hope you manage to run more than you think you will at the moment.
It'll be my last 20-miler for a few weeks. I don't plan to do more than 4 or 5, including Ashby, because I want to keep looking forward to the next 20-miler rather than starting to dread them.
GA, you're in Edinburgh. From what I remember, it's always this windy there ;o)
Hellen, glad you're getting better and being sensible
TmR, welcome
I'm just letting my late lunch settle before popping out for a breezy 6-mile recovery run. I won't even bother recording the splits because they'll be blown all over the place.
"the" ripped dap, mmmm very catchy, new name for a new year,
things plodding on ok for me a little pain in my left shin (splints again, i hope not) of to do some spinning tonight did some sessions last year and enjoyed the change so starting earlier for hopefully improved results.
i am attempting long runs at a slower pace, last year i banged all but a 22 miler out in 9 minute mile pace and delivered on the day so i do have some doubts about my new strategy but i am trying to go easy on the legs and concentrate on "HAL'S Principles" of just doing the miles.
take care out there and focus on the big day
the blouse
Sorry to hear that there's not going to be a 3.45 pacer though. Even with a Garmin I find it really difficult to tell what pace I'm running at. Oh hang on, forgot, i'm going for sub-4.
that is a cruel 21 secs, did ashby 20 last year and struggled really, so weird with the way things turned out on the day but then it was cool last year and i am chunky, if it had been hot i would have been more like sub 5, the heat really gets me.
3.45 for sure 4 u this time
fingers crossed
the blouse
Isn't a "dap" a plimsoll ? My cousin from The Mumbles used to call her pumps "daps". New name new training plan T.R.D...... v. impressive !
Hellen , you are absolutely right . I should have ditched the speed session but I got pulled along with The Plan and couldn't resist. Did an easy 7 miles tonight tho instead of the "brisk" outing on the schedule.
Regarding the easy 4 miler I kinda like this one as it's chance to chill out and relax. I guess tho if you enjoy the gym you'd probably be getting similar benefit it you do aerobic exercise for 40 minutes.
V'rap.. 20 miles Great running... dare I ask you your target time Brass Monkey ?
Plimsoles are for public school cross country runs
I've got Asic daps
I did my hour tonight in the wind.
Good luck all
Ade
www.RunningDads.com
QQ, I'm hoping for under 1.40 at Brass Monkey
Scoop - just read your blog, i didn't realise how close FLM was untilreading it, 102 days is it? - I'm feeling your pain mate. Good luck getting out there for the weekend.
I did a cheeky race last Sunday - The Woodcote to Goring (Oxon) and back 10k. 4k down hill 6k up him - it was not fun. Was only 20 secs of 53.11 pb so I reckon if it had been flat I would've smashed it.
C'est la Vie. gonna sign up for a half in next 6 weeks me thinks. Then Reading half March 25th.
I'm getting excited. Not long now...
Out for 2 x 15 minute efforts at 7.30 min miling today, still windy to trying to find a long stretch of road with the wind behind me, there again it'll be a long jog back !
Going for a long run tomorrow, maybe not as far as Velo's monster efforts but you never know, will be trying to get at least 17-18 miles though. Read in the RW about starting off slow, pushing up marathon pace halfway through and then trying a race pace finish for the last few miles,mmmmm sounds a bit damm hard to me, we'll see how it goes.
have a good days running ,lets hope the winds keeps dropping, great fun when it's behind you, but a pain in the bum when it's howling in your face.
cheers
beders
(Actually, the idea of speeding up to marathon pace later in a long run is about the only respectable piece of training advice in the article. But I won't be trying it out till I've done a couple more 20-milers and a few more marathon-pace runs.)
The wind slows me down too, hellen, and that's a well-recognised phenomenon. Sadly, a tailwind doesn't help as much as a headwind hinders
14 miles for me today, at long-run pace without any speedy bits. The speedy bits are for Sundays.
This is probably the wrong place for me but I could do with some advise. I have a place this year and after running for 2 years and completing 3 halfs last year with a best of 1.58 I believed a resistic time for FLM would be about 4.20 I have therfore been following the FIRST programme with this in mind.My problem is that this is the first time I have followed a programme and I now seem to be getting quicker han I have ever been (Just come back fron a 5 mile tempo in 40 mins and am OK) I am therfore unsure if I should now be looking for a quicker time or should try to slow down? any ideas gratefully recieved THANKS