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Sub 3:30 - VLM 2010
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Oompa... was frightened you were gonna say something like that about the train, re - in and out of London if that's the case, going out to Dartford and back would be slightly less painful - but even that's too much for marathon day. Best wait for Bambi to spill the beans.
5 miles at marathon pace for me today, 7:45 - 8mm. Just wanted to test out the knee after the niggle on Monday. There are actually mid-week 5k races nearby and was tempted to race but gave myself a talking to and saw sense - after the 10k on Sunday, really want to go sub-40 now and I think the 5k's the key - haven't gone sub 20min yet. In the context of the situation, bit silly I know as VLM's the priority and the longer distances are the key... will put the 10k to the back of my mind for now as a project for the summer I guess.
Optimistic signs on the injury by the way Oompa but can't help out on the Garmin i'm afraid - I use the 405 but my use and knowledge of it is very simplistic.
Hope everyone's well and/or things are looking up.
Lamkjo, can't beat a good 5k race, I do one pretty much every Sat morning despite the fact they are hideously painful (and as you say they have less bearing on marathon training)!!
Check out Park Run
cheers DB... yeah, think i'll hit the Park Runs over summer together with lot's of reps and tempo runs.
Anyway back to Marathon training and think i'll sit out the club run tonight as a precaution for Reading - calf feels a little sore - runable but don't really fancy a fair few miles at 7mm or less.
Oompa - its basically on the Heath - I was up there early mind (before 7am if I recall!) but we were one of the first cars! So depends how you feel about early starts! Plus last year it was such a nice day it was good to start taking in the atmosphere etc... might not have been so pleasant had it been pouring with rain! Its also not too far to walk from the station when you come back.
Not been a great week of training for me, legs been rather tired but given it a go! 23 to look forward to tomorrow... and it looks like it could be wet and windy
lamkjo - what is your pace plan for Reading?
I am planning 7:05 min miles for the first 10/11 and then if I am feeling up for it try and speed up and get a PB in the low 1:32s....
tbh... calf's still playing up and unsure what it will allow - gonna go out for a few miles later and perhaps a couple tomorrow and see.
However, at the moment can't see myself missing Reading and don't fancy spending too long out on the course - if I was 'only' in shape to do a training run i'd stay at home and perhaps try and do a longer slow run. That said, funny you should mention the times, as all being well i'm probably on for something similar. Undecided but fancy going quicker than the 95min pacer but perhaps not as fast as the 90min one. Based on my last half that was a disaster, think i'll run on feel though (rather than forcing myself to stick to a pace with a time in mind) setting off at something between 7-7:15mm for the first three miles, seeing how the body feels and taking it from there.
My race number's 8470 btw.
Cheers, hope all's well with everyone else. Run well on the weekend Bambi.
Marty - got my race pack through about a week or so ago... race number, chip, everything's in there. Applied for Reading early - so if you haven't received yours... don't know if that's got anything to do with it.
... another one for Reading then. See you there or look forward to comparing notes afterwards.
Lamkjo:- Hope your calf holds out for Sunday... don't push it and end up tearing something, like me.
11 M ticked off at MP tonight on the dreadmill as didn't fancy getting soaked. Didn't even have a twinge from calf... which was nice!!
Sunday's 20 M will be the acid test methinks.
Hope everyone who is/was injured is on the mend.
Bambi:- Thanks for the parking advise, but it's too early for me! I would have to eat breakfast in the car as for some reason if i leave more than 2 hrs between eating and running, i have absolutely no energy?
Hi All
Got LSR out of the way yesterday. 20 miles @ 9mm. Felt fairly comforable.
Good luck to all those racing tomorrow.
Made the mistake of doing my LSR by the sea again today.... the wind was awful! My garmin also decided to pack up on me before I left the house this morning so I just ran for 3 hours.
Good luck to those of you racing from me too.
Let's all hope the injuries are kept at bay...
Saw the pysio on Thursday night after my problem last Sunday. He worked his magic and suggested I had trapped a nerve. A bit of manipulation, followed by a 5 mile run after and all is well
Did 10 miles yesterday as slow as possible (finding it hard to hold back) had a slight niggle in my right knee but everything fine today. so going to attempt 20 tomorrow and see how it goes.
Hope all the LSR's go well for everyone this weekend.
Good morning folks. Early start for me today, going to run for 3 hours 20 mins along the actual marathon route for my LSR. Fortunately I only live a mile from Blackheath common so I'm going to follow the blue start and compare it with the red one.
Happy running folks!
WOW... Don't know what gels everyone else uses, but tried High 5 with caffiene for the first time and the extra focus compared with the normal High 5 gel was incredible.
Did 20M @ 8.40 mi/ml and even had enough left to do a 6.40 last mile!!!
NOW WHERE'S MY CHEQUE FOR THE PRODUCT ENDORSEMENT???
Hope everyone else's runs went well.
Oompa - They're the ones I'm using as well. Woud definately recommend. The rasberry flavour taste great, just like the jam you get in the middle of a doughnut
Just got back from my 20 Miles and it went really well
Pysio has definately helped. Took it steady and finished 3:03 but could easily take the pace up and had plenty left in the tank.
Jayos - Good to hear your "mended".
Totally agree about the jam doughnut comparison, i've been using the "Banana Blast" non-caffeine gels until now, and they're fine to begin with but for some reason taste awful after about 14 miles???
Two weeks to go guys until the taper... bring it on !!!
Well done on your long runs Jayos and Oompa. Think I might give the High 5 ones ago then. Do you have to have fluid with those ones? I used SIS last year, but Im really struggling with them this year.
Can't believe how quickly the taper has come round! I've got half marathon next weekend, then my final 20+ the following week and then come down to 17 (amazingly that seems relatively short now!)
I went up from Gatwick area on the train last year lamkjo, no problems at all train into London Bridge (I think) think train down to Greenwich, it was just from Greenwich that was pretty packed but if you move down to the front of the train there's plenty of room.
Oompa, When I've gone up in the car with supporters they've dropped me about 1 mile from the start around Greenwich station area and then driven to park just south of Blackfriars Bridge (I think, it's near the old Sainsbury's head office) then they've just wandered upto tower bridge to watch. It's a little bit of a stroll back from the finish which helps loosen the legs out a bit.
Looks like more good running been going on this weekend guys, good to see some of the little niggly injuries are being sorted. I managed to get 3 hrs in after work on Fri evening, was chucking it down with rain but got it done, not mapped it yet but think it was about 19.5 miles, bit of swimming y'day and a nice bike ride in the sun this afternoon. Have a good week guys, opportunity for a couple of weeks of good quality training before taper starts.
thanks for the info Jaffa and some good long runs from everyone else.
Glad thinks are looking good for you now Jayos also.
Well race day for me at Reading and a slightly disappointing result I must say. Weather was good... a couple of hills on the course but in general a fast course. Bumped into DB9 at the start from our forum and I suggested I was unsure of the shape I was in but hoped for sub 95min at least. Ended up with 97mins flat - which for me (a relative novice) I suppose is a respectable time. The problems... heavy congestion at the start meant I lost 1 or 2 mins over the first 2 or 3 miles - in fact I was running on the pavement half the time. Got the time back and was round 8 miles in around 58 min and then knee started hurting (calf which I was more worried about was fine all the way through) at which point started to slow, 95min pacer came past and last five miles were at 7:30ish pace with one stinker at 7:53. Picked up the pace (6:40mm) for the last bit but because I probably was weaving along the course this was 0.22miles (and not 0.1 as it should be).
I think DB9 faired better as I believe I spotted him towards the end on an out and back bit - he was on his way back as I was just heading out = 5/6 mins ahead.
Anyhow - good to meet you DB9 and think i'll try and get a physio appt tomorrow as the knee is clearly holding me back.
Sorry for the long explanation guys - hope you've all had good days as well as the running.
Cheers
... oh yeah and Bananaman and some guy dressed as a Gladiator passed me on the course, which didn't do much for my spirits!
... and result of the day... got free entry into the Adidas hospitality area = free massage and free food - makes me sound like a scrounger.
Lamkjo, great to meet you yesterday. Sorry to hear about your knee - 1:37 is target for 3:30 marathon so take comfort from that. I measured 13.22 also on my Garmin also so must have weaved same route
As you said the first mile was a bit stop/start and I too made good use of the pavements. Still, amazed to see that I managed to compete first mile in 6:57 and then kept it going really nicely with all bar 3 miles under 7, thanks to brilliant support, good music on the course and 3 jelly babies received at mile 9 which made a huge difference. Completed in just over 1:31 but now pressure is on as I think 1:30 could be achievable next time albeit v tough.
Oompa, just started experimenting with gels (and jelly babies!!) and your endorsement has me sold. Have you bought them in bulk on line? How often do you take them? Really pleased to hear your back on form - surely a text book 20 miler - v well done. Am doing longish this weekend and then planning 23 miler easter weekend prior to taper.
You are probably all aware of this but talking to a representative from lucozade who was explaining what would be available on the day, roughly,
water every mile
lucozade sport every three or four miles
gels every seven miles
As such, may just go for lucozade gels as no need to carry (although Oompa's endorsement does carry much weight). Also, first water I picked up in Reading had a top on which I found really useful as I carried it for the next few miles although all the water stops afterwards did not have a top so couldn't really run with the bottle which I found a wee bit annoying.
DB - Stunning HM time especially as it sounded a bit chaotic !
I bought the gels online from discount supplements as they were doing a deal (for the non-caffeine version) for a box of 20 gels at £7.99 !!! Unfortunately this has now ended but is still only £13.00 for a box of caffeine gels. I take two gels ten minutes before setting off and then start taking one every 30-40 minutes. High 5 recommend taking one every 20 minutes but i found that this made me feel as sick as a dog, so i guess you need to see what suits you?
Lamkjo - Don't beat yourself up about your time as you're still on track for sub 3.30 at VLM which is the main objective, not Reading HM. On top of this you are still injury free, and Bananaman is a fully "carbed-up" Super Hero after all !!!
I'm going to 'blog' this later and will post a link but here's how not to prepare for your LSR;
1. Don't go to the pub to celebrate the birth of your nephew with your Brother -in-law the night before
2. Don't stay in the pub longer than planned and leave at 0015
3. Don't stay up until 0100 to eat the kebab you bought when you left the pub
4. Don't then get up at 0430 to go to a car boot sale
5. Don't spend the time from 0600 to 1230 on your feet selling your crap at a car boot sale
6. Try to eat more than a couple of rolls on bacon and drink more than coffee and diet pepsi before your LSR
The plan said 20 miles, my knackered body said 17. I could probably have suffered on for the extra 3 miles but I think I was doing more harm than good by that point. One more chance for 20 miles in two weeks time and i'll definately not be doing any of the above beforehand!
Nice one Leslie!... did you say once you lived up in Scotland?... isn't it, deep fried Pizza, Burger or Black Pudding up there
. I've only done the lack of sleep bit of the above but none of the rest... did consume a massive bag of Kettle chips a few hours before a run once though.
DB: Great result... hopefully convert some of that speed to 26.2M and you'll be way under 3:30 come VLM.
Oompa: Cheers, although, currently i'm only injury free'ish'. Went to the physio/running specialist this morning as pretty fed up the knee's been compromising my running (although not to the extent of many on this forum). He said the increased mileage has put added stress on my ITB Band as i've not really allowed for overpronation in my running before (not really had to - never had any issues). Also doing 95% of running on cambered roads and my left leg being slightly longer than my right (first i've heard of it) hasn't helped. Anyhow strongly suggested I get some orthotics. Getting fitted up on Wednesday - hopefully it does the trick... who said running comes cheap!
btw Leslie, 17 miles after all the above is not bad at all.
Lamkjo - Injury free and on for Sub 3:30 as Oompa says. Keep it up
Leslie - Sounds like a great night! reminds me of a couple of weeks ago when I went out on stag do the night before my LSR. And yes the LSR was my worst ever. But 17 miles after the hectic day before?? I reckon with an early night and no alcohol your gonna fly round the Marathon course
Hi 5 Gels are glucose(like the lucozade ones) with a few added bits & bobs to keep your elecrolyte levels right. I would say you don't need any water to take them but I normally have a few sips just to keep my fluids up. On my 20 mile runs I have been taking them every 4.25 miles which works really well, I think every 20 mins would be too much and the caffeine really does seem to help.
Gel plan for the Marathon = 4.25miles - 8.50miles - 12.75miles - 17miles - 21.25miles - 25.5miles
so will only have to carry 7 gels (spare in case I drop one)
Been packing it in ice for 20 mins every 2 hours.
What a crap time to get injured.
That's good to hear Bambi and you've gone some way to alleviating my worries. I've booked an appointment with my doctor but I'm thinking of contacting a specialist running clinic as well.
Decided to rest for four days solid, doing as little as possible, keeping it packed in ice and taking Ibroprofen just like you.
Assuming I can get it moving again I know I should be ok. I was doing 40 miles a week and feeling quite comfortable on my LSR. I reckon I could eat into my taper a little bit if neccessary.
hey all can anyone recommend a link where to get some of the Hi5 + caffine gels from ? i use the lucozade ones at the moment but they taste rank and are far to sticky and i cannot take them without water... in short im not getting on with them overly well.
also looking for a sub 3:30 finish after completing ashby in 2hr39mins - well hoping anyways...
buck.
Link to my blog
http://www.realbuzz.com/blogs/u/Leslie1976/the-flying-scotsman/posts/how-not-to-prepare-for-your-lsr/
I really don't plan on doing anything like that before my next LSR!
Has anyone bought any of the official Adidas kit. Was thinking about getting the 'short' shorts and vest. A couple of problems though, there doesn't seem to be a rear pocket on the short shorts and i'm thinking that quite a few people might be wearing the official vest making it harder to spot me in any photos? Anyone got any comments?