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Sub 4 Amy: #asics262
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Hi Amy, thanks for the link. But I caused the problem with the glute myself!!! I was trying to improve my strength by doing sets of heavy weights @ 6 to 8 reps. but did not do enough conditioning work in the first instance so my body could not take the load. so in doing so I have damaged something that is effecting my mobility hence the pain when I have finished running.
hopefully my physio will have it sorted soon.
hope you running goes well this week.
Good running Iain and Isabel and BRB
Pete F - there is a danger in trying to get time in hand that you will suffer far more on the second half and end up with a much slower time.
Ie go through halfway in 1:50 and you may struggle badly after 20 miles and it's not unheard of to have splits of 1:50 and 2:20
However, go through in 2:00, and you will probably feel really easy and be full of running in the second half.
I would probably recommend 1:55-1:56 at halfway which gives you a bit in hand but should mean you will still feel strong past 20 miles.
Some marathoners look on it as a 20 mile warm-up for a 10km race and being able to run fast in that last 10k is far more important in determining your time than running fast in the first 20.
Buxton Running Bunny welcome back
great for us but not for you. If good things didn't end then we would have nothing to look forward to. Great running, I knew you'd get back in the swing of things without any problems. I completely agree about the reasons you love running. We have great countryside around us and should make the most of it, and if this can be done with friends then even the better. Ah that wee park is lovely, I very much enjoyed running there with you. I believe you can do anything you set your mind to. I love the Garmin 220, its so easy to use, has been a great asset to my training for sure. I know what you mean about its not tracking 100% all of the time though, take my 12miles today, its said I did my first mile in 7.18, which I know I didn't because I did my (what is now usual) Wednesday run to work commute and it clicked for the first mile too early, I'd have said another 60-90secs would have been the mile, and by the time I got to work it said I had done only 11.6mile, when I know it was 12, still I add on the extra 0.4 to make sure that I had done the distance, and my overall time was 1:44:48, be that for 12mile or 12.4mile. I did try and speed up Steve Marathon Coach as you suggested but the latter half of my run is up hill so I tried to speed up slightly earlier with the awareness that the latter half would be slower:
1) 7:18
2) 8:31
3) 9:05
4) 9:14
5) 8:49
6) 8:44
7) 8:33
8) 9:02 - the uphill starts
9) 8:55
10) 8:27 - had a down hill part
11) 8:42 - was pleased with this one as was uphill
12) 9:11 - toughest uphill section
How did your defending of 1mile challenge go Buxton Running Bunny? Great achievement last year and winning that, I bet everyone was like....who is this?! Bring it on for both of us tomorrow morning with the progression runs. I found this hard last time, but did feel good once I had got to the end.
It seems that dreadmills are no runners fave then. I hadn't thought about it taking away pace judgement Steve Marathon Coach, this is something I should bear in mind as I can struggle with that. If I can do the core class again next week I would like to, so maybe I could always do the class and then run outside afterwards, but the routes again are not exactly flat, which makes the pace sessions harder.
Reikirabbit did you survive the teenagers?!?! Thanks for the positive support. How were your hills? Legs feeling stronger?
Iain Hickman 2, Ruskington, thats the far side of Lincoln to Saxilby isn't it? I have heard of it but never been. I know Yarborough school very well though, you were our rivals! Yep thats right, I was a Christ's girl....are we still friends?! When did you train there? Your negative 10mile split blows me away! Clearly just going out without any gadgetry as you call it was great for you, guess you just go back to running because you love it, fab. How old are your kids? Are they taking after your running habits? Enjoy the half term.
Hey Isabel Abos. How are you? Yes I am going well currently, and on track for the sub 4......and just the sub 4, def not the 3:30-3:40 oh no! Man no way. I am shattered at just the thought of that. Brighton is stressing me a little too. Glad you are progressing well with Ant McNeills plan, you are in good hands with Tony. I will be staying with him and his lovely family on Saturday again before the run in Brighton. the fact that you are having enjoyment of running again is the best thing, says that your move over there was the right one
Hello Pe
Part 2...
Hello Peter Foster 7, another new face
welcome, come on in, join the fun. Oo 3 and half weeks away from your first ever marathon, thats an exciting prospect. You made a good time with your 20mile. How did you feel at the thought of having to run another 6.2mile on top of that? Your half PB is the same as mine. I think that one of the biggest things I have learnt form this whole experience is how important pacing is, so I would be tempted to say bear that in mind. I know I ran a fast first half in Edinburgh and this knocked me, much like Steve Marathon Coach describes. I finished with 4:12 as a time in the end. Please keep us updated on how you on 14th March, and any of your training you would like to share with us inbetween. Hope your legs have recovered.
Whoops, oh dear Pete Holt, at least you know what the problem is, I think that can be half the battle sometimes. And you have the support of a physio too, which stands you in good stead. Are you having to reduce your training much?
Oh Ant McNeill, you are a funny guy! Come on it was a great pun, I'll admit that yours was too, made me smile. I didn't have a pancake yesterday as my flatmate wasn't in, but we had just the one tonight, with low fat lemon yogurt, blueberries, and a drizzle of maple syrup, and my flatmate being my flatmate made them with whey protein! Tasted guuuuuurd though!
Happy running tomorrow everyone. Night zz
Oh, and Ruth McKean 2, I keep thinking about the carb loading trial on Saturday and I am really worried about being able to drink that volume of fruit juice. If I count the carbs can I match them through other sources e.g. dried fruit, milk, cereal bars etc instead?
Also, are you wanting me to take some nutrition during the half too? I wouldn't normally bother for this distance.
Sorry seem to have 'bolded' the last two entries some how!
Hey Amy, glad you weren't offended by me dissing your pancake joke (I thought you'd batter me for it!). Glad you enjoyed the pancake which sounded pretty healthy as well as delicious. Btw, have you seen my carb loading plan? Crikey! What's yours like?
Hi everyone
Steve - thanks for the advice on pacing. Makes a lot of sense, and I need to be clear with my aims, which are and always have been:
1. Finish!
2. Beat 4 hours
I can always go for faster on later marathons...
Amy - thanks for your welcome and also for the pacing advice. I think another 6.2 miles should be ok - bearing in mind the extra benefits of a race situation, adrenaline, nutrition, and tapering.
Now I've found this thread will be participating on here.
No run today, but planned for Friday and Sunday. Legs much better today as well.
Good luck at Brighton!
Hi Amy, of course we are still friends! I trained @ Yarborough Jan-May 2002!. From Sept-Jan 2001-2 I trained at the City of Lincoln School (just off Tritton Road)
My kids are 6, 5 and 3. They have all done Parkruns. My eldest has done 21 parkruns. My son (5 year old) has done 33 parkruns, he loves Saturday morning trots around Colwick parkrun with me, this week we are volunteering as the tail runners! My youngest did Lanhydrock in Cornwall last August whilst we were on holiday (of course she is too young to have been included as an official name in the results)
Sometimes it is very enjoyable to still wear my garmin watch and record my run but like Tuesday not actually look at the mile splits in progress and turn off the virtual pacer and just run for the love of running. The end of February beginning of March are one of my favourite times of the year as when I am in the final few miles of my run the day light hours are breaking it is the best time of the day!
Loved the TEMPO session today. The aim was first and last mile slow and then the middle 8 miles @ 7:15/mile. Very pleased with the splits. The first mile was messed up by waiting at the crossing gates for a train and I set off a little too fast but everything else turned out great!
1-8:42
2-6:54,
3-7:14,
4-7:17,
5-7:12,
6-7:13,
7-7:16,
8-7:11,
9-7:09, (had to dig deep as into a 21mph headwind!)
10-8:10 another great session!
I hit it really hard today but as I write this 4 hours after I finished the run my legs feel good.
Easy session tomorrow, parkrun (tailrunner) on Saturday. Sunday the aim is 22 miles (an unusual distance but with the recent difficulties I have been having with my long runs of 16+ miles and my blood sugars, a chat I've had with my diabetes specialist nurse we thought it might be a good idea for me to run into the final 10km of the marathon distance to see how my blood sugars are affected!)
Happy running all!
Morning all and welcome to Peter Foster 7, lovely to have another newbie join Amy's sub4 thread! I love reading about everyone's slightly different training plans, even though we all have the same ultimate goal.
Perhaps I wasn't very clear before Amy; I wasn't 1st Female Vet in our club 1M challenge last year, my trophy was for 1st Female in our annual Club Championships, a series of 17 races where your top 7 finishes count. For each race the 1st placed finisher gets 10 points, 2nd 9 etc so you can score a max of 70 points. My total from my 7 best finishes was 52 points so even though I was 5th overall, I was 1st Female Vet and have a lovely, shiny shield and trophy to show for it!
In the 1M challenge last year, I was 7th female so only scored 4 points (this was not one of my best 7 races!) and finished in 7:26, however last night (after a 2 mile warm up), I was 3rd female, scored 8 points and finished in 7:05!!! Yay, 21 seconds quicker than last year! The ladies who finished 1st and 2nd are way, way faster than me so I'd never stand a chance of beating them, but I'm thrilled with 3rd place. I think I ran a well paced mile; I didn't set off at a sprint and slowly fade like last year, I set off fast and pushing myself but controlled, finished with a decent sprint to the line and didn't feel like I was going to vomit unlike last year. After the race I joined most of the club members in a 3.3 mile cool down around the streets of Buxton, so whilst I didn't quite do 7 miles yesterday, it was close enough.
Great running yesterday Amy on your 'Wednesday run to work'. I hope you enjoy your progression run today, I'm doing mine this afternoon as I've got so much to catch up on with my Masters degree today; have to say I'm really looking forward to it! Hopefully I will be able to do the paces I'm after following a tough interval session on tues and a short and sharp race yesterday? Will let you all know later!
Lovely to see you popping in again Isabel Abos, sounds like your running is right back on track again, that's great to hear! Have you decided which marathon you're doing yet?
Ant McNeil and Amy, your pancakes jokes fell pretty flat!!! You both do make me giggle though. Pancake day really crepe't up on me this year; maybe because I'd been away I almost forgot until my mum reminded me... Thankfully I remembered just in time to whip up a batch of american style fluffy pancakes which I enjoyed with sliced banana, blueberries and maple syrup, yum yum!!! (Sorry, couldn't resist tossing in a pun or two of my own...)
Hi Amy,
fortunately my problem for the time being does not impact on running. driving can inflame it so often I will drive sat right up to the wheel with my hip raised up by a rolled up towel. Having said that I have to do a lot of rolling around the area with a rolling pin to ease the tightness. I find that a rolling pin works better as it is solid.
im next booked in to see my physio tomorrow morning so I will give you an update after then.
Evening Amy
I have no issue with you replacing the fluid as long as you are peeing decent volumes at least every 3 hours...as you don't drink a lot so if can replace some with milk that would be great but yes add in cereal bars . Don't eat more dried fruit than you would normally would as high fibre and want to keep bowels from altering too much near race day & remember we need to try and replicate this when you are in France!
I have asked Tony to take on carbs during race because he still has more work to do with deciding what he is going to use and how he will carry these and get from belt to mouth etc. you may find it useful at around 60min mark to take on your caffeinated shot blocs (3-4) but this is entirely optional but may be good to practise under race conditions ? As a rule up to 90mins is run without carbs and you are running just over this around 100mins so will probably get away with it but as mentioned the caffeine may be useful. Will pop on tomorrow to see what you think and if any further questions. What is exactly is your breakfast going to be on Sunday? I know your milk etc but anything else earlier as you will be leaving Tony's at 7am so could eat something just after 6 and then snack at 7.30ish?
I know it's counterintuitive not to have banked time, but really, if you are strong, it comes together at the end, not by getting fixated on the half and finding it's a long way home pretty soon after.
It's a level of suffering I don't wish to repeat, every cell remembers.
BRB what an improvement on your mile. Love the internal club comps,
I'm so shattered I will just say hi to newbies and hope to regain some level of sanity over the weekend.
Hills were OK Amy, had the impression I hadn't done as well as last time around, but when I compared stats, had only run 0.01 miles less distance during the 4 x 4 mins of continuous [same as before] hills.
Running on 3 conseuetive days took me to the Alter G mega early this morning, but it wasn't working, so I did a 5K on land first [faster than in Sheffield by a few secs], then they found it was just a fuse, so I did the 30-20-10s after all, straight into the series with no further warm-up.
Haven't done my physio exercises or answered the phone after 8pm for 3 days now being too much of a gibbering wreck, but am off to do the physio routine now in anticipation of tomorrow's X Factor style event.
It's not really work.
Hi Amy! Looking forward to seeing you this weekend in Brighton. Looks like you're running well and more importantly glad Ruth allowed you to have some pancakes too
Your Whey Protein suggestion might just be a life changer for me!!! I wonder if I can have that every morning.... haha.
Pah! Ok come on now Ant McNeill and Buxton Running Bunny, think we can toss these pancake jokes aside now, they aren't going to be topped. I take full responsibility.
Not seen your carb loading plan Ant McNeill no, will check, hopefully our plans are compatible. Glad your feeling positive Peter Foster 7, and that the legs are feeling better. And thanks for the luck for Brighton, i'll take it and run with it (oh dear I'm full of puns tonight!).
Iain Hickman 2, I bet you will have taught some of my friends, how crazy is that! Aww your kids sound cute, and like they are taking after you and your love of running. What a great run today too, you have great pace, and great ability to know your pace. Its good that you have regular contact with your diabetes nurse for support with your training, I hope your 22 goes well.
Buxton Running Bunny, what an achievement, even if I did misunderstand you haha! And congrats on your third place too. I like all these little comps you do, probably yet another reason I should join a club myself. Maybe I have commitment issues! You sound much improved compared to the last year, like a much more experienced runner. You have clearly learnt a lot. I hope that after this training programme I will be able to say the same about myself. Hope your progression run went well. I think mine did. There was a bit of a head on wind from mile 4 onwards, which made it a bit tough, but I was lucky with the weather really as it was meant to be heavy rain and I escaped with only light spitting. I ran:
1) 9:04
2) 9:01
3) 8:52
4) 8:17
5) 8:09
6) 7:43
7) 7:32
8) 8:40
I was quite pleased with how the times worked out because my watch was jumping all over with paces so as hard to judge. A colleague suggested today that this might be because my battery was low, and she was right I do need to out it on charge now. I don't like to charge it until the battery is low though because it can ruin the battery life can it not? Or is that an thing of yester year?!
I ran mile 6 a bit too quick so decided to push a bit harder for mile 7 and see what it would feel like to run the pace I would need to for a PB on Sunday....hmmm, yes well, one mile was enough! I cannot see me holding that for 13.1mile I am afraid.
Pete Holt, I know what you mean about driving being a pain, it can ache my hips, lower back, and knees if I drive for a long time. Thankfully my commute to work isn't far and I don't usually get caught by too much traffic. Do you have to drive lots? Clever use of a towel. And rolling pin!
Thanks Ruth McKean, I think I will trade some juice for milk then as I am not sure I tolerate all that fruit juice too well. And cereal bar will be purchased too. Dried fruit kept to a suitable amount. I have been peeing more, quite annoying really! Even waking to pee sometimes! But it meas that my efforts to drink more are obviously working. I will eat breakfast with Ant McNeill and his family as they normally do (probably porridge??) before we leave, and then perhaps have my usual banana and milk about an hour before hand? And will take some caffeinated Shot Bloks with me and decide. Perhaps they will be a good idea for that extra boost to be trailed in a race scenario.
Hi Reikirabbit, you sound like you have been and are very busy. Pleased to hear that you are still on with some good runs though. How are you feeling about Brighton? I think we stand the chance for rain.
Haha hey Thomas Rann, pancakes to fuel everyones day!! I am on a promise for an icecream to refuel after the run (yes that's right Ant McNeill I certainly haven't forgot!!).
Had a wee look at your carb loading plan Ant McNeill.........
Aiming for 700g this Saturday
Breakfast: 80g bowl of cereal & 250ml of milk ~80g (suggest you go for something like cornflakes rather than fruit & fibre or porridge as this will fill you up too much)
2 x toast with good spreads of jam or honey s
300ml of fruit juice ~30g
Snack mid-morning: 500ml fruit smoothie & jam sandwich
Lunch: Large pitta bread with peanut butter (I know you like this) & 200g fruit yoghurt & 500ml squash or cordial (full sugar versions)
mid-afternoon: 3 weetabix and 200ml of milk & medium banana ~70g
Further 500ml of cordial & 4 jaffa cakes ~80g over course of afternoon.
Evening meal: 100g pasta or rice or large potato 80g with small amount of veg and protein and add tomato or low fat sauce.
250ml fruit juice ~25g
4 jaffa cakes ~32g
Monirng of Race
Small glass of water when you get up.
6.00am –50g bowl of porridge with milk and usual hot drink (don’t need nuts) . I would not add berries as you wont have these to hand in Paris but add raisins or small banana if wish or some jam or honey ).
Sip on 500ml of water or diluting juice between 6am and 8am then sip only on a small of water for last hour or wet mouth.
7.30am- small pitta bread & jam or 1 slice of bread and jam or ½ bagel - reduce this if need.
.....look at all those Jaffa cakes you are allowed Tony!!!!!! Ruth Mckean could I slip in some flap jack perhaps? Thats carb loaded. Or will the high fat content not be ideal? Also, are there any particular cereal bars you would recommend or can I just select ones I like?
I am leaning towards the 15 mile progression run with conservative start 10 min/mile, via 9:30, 9:00s, to 8:30, 8:00 & fast finish. Depends how late we get there what my time will be as I might have to continue afterwards and start the actual race @ 10s.
Hope to see you all.
Amy, that's hilarious that I may have taught some of your friends......
Good luck (and of course to all the other Asics 26.2 runners) at the Brighton Half on Sunday, remember have a positive approach to the run and you may surprise yourself, I think you have every chance to break 1:40 for the first time, just don't do an opening 7:20 mile and I'm sure you will be fine. Afterall you have a very good watch that tells you the pace you are running at, use it well and you will do great! (mine is a forerunner 10 which only tells you if you are either on pace, behind pace, ahead of pace, so its features are not as good as yours!
Of course to everyone else following this thread good luck to you all in whatever running distance you are tackling this weekend!
Good progression run Amy
i would charge watch regularly and not let it run down - the gain - if any by running it down totally would be minimal and not worth the chance of it conking out at a crucial time.
my Garmin is downloaded and charged pretty much every day and after a year is showing no signs of deteriating battery life.
Re Sunday - wind and rain isn't as bad as it looked a few days ago and incentive to run quick though as wind increases throughout morning and rain arriving.
Hi Amy
I don't often suggest you can eat processed sugary food so enjoy. You could have any cereal bar, most between 20-25g of carbs or replace for 3 Jaffa cakes (each cake or is it a biscuit?? is around 8g) if want to play half moon, full moon some more!
I would avoid the flapjacks because of overall calories and may fill you up too much.
Best of luck this weekend.
Hi Amy, carb loading is horrific; I hate it. I have been doing it for the last two weeks but I am having a weekend off this week as my planned run is only 16 miles.
looking forward to see how you get on with your long run.
To answer your question, no I don't drive much but if I do after a heavy run I have been in severe pain lately owing to this problem.
Spoke with Alex today he said I have dysfunctional problems in the hip, originating from the heavy weights, which is effecting my pelvis. Treatment went well and he has tapped my back for me. Movement was initially good after the treatment but now I can feel my left side stiffening up again so no light at the end of the tunnel just yet.
I have the okay to continue as normal so will be at the track tonight, 7 miles easy tomorrow and 16 miles steady on Sunday morning.
have a Good weekend.
Morning Amy, just popping in quickly to wish you good luck for Brighton HM tomorrow!!! Go smash it like I know you can. Just work out what your target finish time is, what your 'race pace' is, program it into your Garmin and go for it! The best piece of advice I've ever been given was by a complete stranger via social media before VLM last year; "Run the race you've trained for". I've never forgotten this and it's definitely stood me in good stead ever since. Don't get caught up in the excitement and adrenaline at the start and go off too fast and I know you've be the proud owner of a new PB on Sunday afternoon! I'm ready and waiting to sound that PB klaxon again...
My progression run was great; like the last one I did in week 3, I loved it! The steady build up of pace seems to really resonate with something in me and it's definitely a run I'll be doing even when I'm not marathon training. The plan said 7M starting slower than 10min/mile, getting faster with the last few sub 9min/mile, so I planned on starting at 10:10min/mile and increasing my pace by 20sec/mile every mile. My splits were:
10:09, 9:54, 9:36, 9:03, 8:44, 8:25 and 8:05.
By mile 7 I was really pushing myself, but still in a controlled way so I'm pleased. I added an extra mile as a cool down as I felt I needed to and the split for this was 9:40. Overall it was another great confidence building run.
Plan for the weekend is 3miles easy today, then I'm also racing a HM on Sunday, the Great North West Half in Blackpool. Like you Amy and RR, I've been stalking the weather forecast everyday and think I'll be having the same problems as you with wind and rain! I've got a bit of a 'soft spot' for this HM as it was the 1st HM I ever did this time last year. Last year we were treated to 50mph winds so conditions were less than ideal! This year it looks like the winds will only be 20-30mph, bonus!!! It's a bit gutting as I feel I'm in PB shape right now and the plan is for sub1:50 but if I'm scuppered by the elements then so be it. I'm gonna stick to my race plan and see what happens! You never know...
Good luck to everyone else whether you're racing or doing a LSR this weekend!!! Happy running one and all...
Hope all is going well for the journey south Amy.
I'm leaving tomorrow at 5:45, will probably have breakfast in the car!
good progression run BRB
Watch on charge as we speak Steve Marathon Coach
Have been carb loading as best as poss today Ruth McKean 2, it's harder than you think! Sounds great, the idea of eat eat eat but eating because you have to and not just for enjoyment certainly makes a difference. I haven't fully counted all my carbs yet but I have been keeping a rough ongoing total and I think I am pretty near to the 500g target. Kept away from the flapjack. Had a tastey eve meal curtesy of Mrs Ant McNeill that will have cranked up that carb total for sure. Def haven't done as well with the fruit juice I am afraid, just couldn't manage that much. Traded some for milk though, which I prefer.
Ant McNeill and I had a fab but gentle running tour today, great guide. I saw the Humphreys at London Zoo (pictures to follow once Ant McNeill shows me how!), Regents Park, the place with the most bookstores in London, and a uni tour including a look into Ant McNeills office.
It's good that you know what the issue is Pete Holt, now you can focus on sorting it out with the help of your physio. I used Ant McNeills foam roller of doom tonight! One if those with the spikes, ouch! Back feeling slightly better at the min though I have to say. When you say you have been carb London for two weeks...you mean two Saturdays right ready for the long run on a Sunday? Not two weeks continuous carb loading?!
Great running Buxton Runnjng Bunny
Amazing running Team Asics! Wasn't it a perfect day for it
I had one of those races where everything just came together perfectly and got a PB of over 4 minutes in 1:38:28. Absolutely over the moon with that as I'm meant to be concentrating on ultras for the first half of the year and wasn't sure how that would translate to road race times!
SOUND THE PB KLAXON
SOUND THE PB KLLLAAAXXXOOOOONN!!
Woooo!! Canny believe it!!! It's unofficial at present but think I got sub 1:40
Look forward to hearing how you got on Reikirabbit, shame we didn't see each other, and how you got on in Blackpool Buxton Running Bunny.
Will give more detail later on. Almost back at Tony the Tigers house now and we are heading out for a well deserved lunch. Enjoy the rest of your Sunday everyone