RW Forum SIx – 3.30 – 4.00

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    Hi Big_G, That guy sounds very interesting. I find the good thing about running is that you can talk to other folk who have higher and lower expectations than yourself, but we all have the same enthusiasm about the sport and all have our goals to achieve. I find myself talking to guys who are on a way higher level than myself but I am always flattered by the way they show the same interest in my goals as I do in theirs.

    Some good running seems to be going on at the moment guys. You seem to be in a good groove at the moment Ricky. Nice to see you are still going well Ali. Also glad to see you had a good run in the end Carl. I feel for you on the back to back sessions Big_G. Hope the foot is better soon Oirish, I’m sure if the good Lord is watching he will see you well for all the good causes ;0)

  • Not a great week for me last week with work and family trips. I had a hill rep session on Tuesday of 4 miles and then a run with a friend of 5 miles on the Wednesday and that was it, 9 miles!

    I was away for the weekend with family and to be honest never got time for a run. I headed out for a run this morning before we left Birmingham and decided instead of trying to get in a LSR I would just start the week afresh and write off last week as a rest week. I do feel it did me good and I did not over indulge during the week so have came out of it feeling pretty good.

    I headed off this morning for a 5-6 mile run, taking into consideration I was coming back into things I tried not to go too mad. Although I did decide to run comfortable and let things take their own path. Run I chose was pretty flat apart from one slight incline and ended up running 6.5 miles. Splits: 7:37,7:33,7:41,7:27,7:23,7:21,3:32 I felt good at the end of the run and will now just try and focus on getting some good sessions in until the end of October….hopefully work will be a bit more kind to me!

  • Missed my lsr this weekend As twisted my knee playing football on Friday. Was a little concerned for a while as I was limping on fri eve due to it but felt better each day and so went out for 5.5 miles today. Averaged 7.30 m/m tho this was according to my mapmyrun ap on my iPhone which as I've previously stated is a little prone to overexageration with regards to my mileage so may have been closer to 7.50? But who knows. Either way I. Fairly happy with it! not too long to oxford half now

  • Morning everyone. It sounds like everyone's training is generally going ok and preperation for race day is on track.

    I dont have a great deal to report really. I'm continuing with the HADD training using my heart rate to train at a certain level but limiting my runs to about 5 miles each time. I managed a total of 18.3 miles last week which is hardly anything at all compared to earlier on in the year. It can be frustrating at times but at least I'm getting out a bit. My knee, while not causing me any pain, doesn't feel as though it's getting much better so I will just have to keep on doing what I'm doing and hopefully it will sort itself out. I expect to get my new road bike in a few weeks so one thought is to stop running complete and put my efforts into cycling. I'm not sure yet, we will see how it goes. Basically, it's been a frustrating 6 months for me. But, it's good to see everyone is going well and I expect some cracking performances in the upcoming marathons image

  • HI all

    Good to hear from you again Carter.  At least you're still running. A little running= better than no running!

    Oirish you sound like a great pacer- you don't fancy a trip to Inverness a week on Sunday do you?  I know a certain someone who'd love a pacer to drag her round...

    Nell- these weeks happen, back on it this week!

    andrew- when's the Oxford Half?  How you feeling for it?

    So this week so far I have had 2 four mile runs, one on Monday, one today....shortly off to do a night shift at work. image

    I am getting the usual taper nerves, and over analysing everything, wondering how I am going to cope a week on Sunday, and generally thinking about the marathon every waking second!  Having said that, it's not overtaking my thoughts in a horrible, fearful way; I am genuinely SO excited for it.  But yes, I am struggling to think of anything else!

  • Ali - exciting times! All the hard work is done so just a matter of keeping the legs ticking over now with some easy miles and getting plenty of rest in so you feel up & at it come marathon morning!

    Good man Carl - are you all entered & confirmed for Dublin now?

    Quick summary of my week so far:

    Mon - 8 miles GA run on the treadie.. 9m/ml pace
    Tues - 5 miles including Club Speed Session: 7 x 3mins with 90s recoveries - intervals avgd 6.21 pace.
    Wed - 9 miles with 5 x 1000m intervals - intervals avgd 6.45 pace. First 2 and last 2 miles @ MP (8.20 pace)

    tomorrow is a rest day, 12mlr on Friday, rest sat & 20mlr sun morning with 14mls @ MP.

  • Oh and a quick update On the White Kenyan - he ran a PB of 1:32 @ GNR on Sunday and more importantly for him thrashed his younger (and lighter) brother by 12 seconds image

  • Ali - true, at least I can still get out there and do a bit. A week on Sunday eh, that will soon come round. What is your strategy for the race ?

    Ricky - sounds like some more consistent running from you. You are definitely going to bang out a great time at Dublin.

    More steady running to heart rate for me. Last night I went to an event held by our local running shop, Accelerate, and Salomon. They had some kit available that you could try on  when we went for a little run. I tried on some new Fellraisers and they were tremendous. I've never worn proper fell shoes before but they made so much difference having such a good grip. They were a 6mm drop which is good, apparently, for someone changing to a mid-foot strike, which I am. I ran the 4 miles last night with a mid-foot strike and hardly felt any discomfort, which is great considering the longest I have run mid-foot up to now is 2.3 miles. I will be buying a pair of them straight away which means I can enter some more local fell races too.

    Mrs C still cant understand why I needed another pair of trainers though image

  • Carter- I am going to start at 9:15 pace I have decided. That would not take me sub 4 but would be a few minutes over 4 and still a PB. Given my inconsistent performances  lately I am not going to aim to start any faster than that; but I can play things by ear and see how I feel on the day. 

    If things are too tough on the day- fine- I will listen to my body. I think I will still see anything below 4:20 as quite respectable at Loch Ness, really.

    i am scared and excited.

  • Big_GBig_G ✭✭✭

    Try and enjoy the taper Ali....none of this taper madness please image

    20.5 miles done today with a few hills thrown in at just over 10min/mile. Tired now!! I felt a few aches and pains in my hammies and hips today, but it's been a fairly high mileage 10 days or so for me. I may trot slowly around a parkrun tomorrow, otherwise it'll be 2 days rest image

    I think I'm just about to nip to the pub for a (large) burger and a beer or two image

  • Well done G- hope you're enjoying your burger/beer. I am enjoying a wine.

    Today I did 9.3 miles, first 4 easy then last 5.3 at/below goal MP.  Have been trying to choose routes with long hills to keep me from getting a shock come Loch Ness (it has one or two famous big long hills in the course despite being overall a downhill course).  I wish you guys could see the elevation profile from my runkeeper of today's run, but I don't know how to import it.  It is basically an upside down V- I ran about 4 and a half miles up hill, then 4 and a half back down again.  Fun!

    600ft elevation and the average pace worked out at 9:30 which I was really pleased at for a run up a big incline.

    Now it's all 3/4/5 mile runs over the next week till the marathon arrives.  

  • Big_G - the good running from you continues. When are you racing next ?

    Ali - you could just copy and paste the URL into the text of your next post.

    A little 5 miles for me yesterday and I'm hoping to do about 7 later. In the meantime I'm going to take the mutt out for a long mountainous walk. I'm also off to the bike shop later to chose my new road bike, although I think I have already decided to have a Specialised Allez Sport 2014. I've also ordered some new fell shoes so will be looking to get out and about in the peaks of the next few months

  • Big_GBig_G ✭✭✭

    Carter, I've got Dartmoor Vale marathon on 20th October. It's not a PB course but I know quite a few people who are doing it so I'm going into it with the view of trying to enjoy it image When I entered it a couple of months ago the main purpose was to give me some incentive to keep the mileage up during the summer, and from that point of view it's worked image

  • Hi Ali, I hope the taper is going well?

    Hi Carter, Yes when you take the drop in heel to toe it certainly promotes moving on to the mid foot. Dependant on what heel to toe drop you are coming from, you are usually advised not to do too many long miles too soon in them.. I went 12mm to 8mm to 4mm, I just went straight into the miles with the 4mm shoes and it was ok. I suppose everyone is different.

    Hi Big_G/Ricky, your training seems to be going well?

     

    I have had a much better week, I just wrote last week off as rest after knocking up 9 miles.

    Work still busy so I have got in my miles early morning this week.

    Mon: 6.5 miles, Tues 3.5 miles (hill reps), Wed 7.35 miles Thurs I play footie at 17:30, so decided to move this run to Friday morning. Friday 7 miles (felt much better, not sure if it was just the change). Sat 4 miles

    Wed I ran with a friend getting back into running and Sat with my wife, so that felt good and made me hold back which does help.

    Working tonight but hoping to get a LSR in tomorrow morning...

  • Nell- taper going well indeed.  Ran my 15 miler last Sunday and yesterday did 9.3, that's it for decent distance runs till the big day (a week tomorrow).

    Now I am just jogging depending on how I'm feeling- nothing bigger than 4 or 5 miles anyway.  All the long runs are done.  All the hard work is done.  I would be lying if I said I felt totally ready, but do you ever.  What I do feel is that I should be confident enough that I won't die/do terribly.  I had a good HM 2 weeks ago, followed by a good 15 miler last week, followed by a good 9 miler yesterday.  And I have followed my plan fairly well.  Not totally to schedule but apart from my one week off, no major diversions either.  Have faith Ali, have faith...

  • I keep seeing that I've reposted old posts on here.... So strange... That's why I keep having to edit/delete posts.... I am confused

  • Ali - I don't see any of your old posts. Taper madness maybe ? image

  • Me neither - Ali's got the old taper hallucinations!

    Good running Big G, Ali & Nell.

    Carter - sounds like a tasty velo! Specialized do some great bikes. A little more expensive than a pair of runners though!

    Quick update on my last few sessions:

    Friday - 12 mls @ 8.05 pace

    Saturday - 4ml walk / 18 holes of golf (prob closer to 5 miles given my errant shots/zig zagging across the course!)

    Today/Sun - 20 mls with 18@MP. Total run time 2:45 - 1st mile w/u, last mile cool down. Total avg pace 8.18 and avg pace of 18@MP was 8.12 - happy enough with that as I felt tired/leggy when I started this morn.

    That's 54 mls for the week and 5 weeks to Dubln if I'm not mistaken?

  • Good running from everyone. Great to hear that you are coping well with your taper Ali eventhough you are having some gremlins on your computer.

    Busy week for me and did not have much time to get on here. All booked for Dublin and will be in the same hotel as you Ricky. Am travelling over Sunday afternoon and will be going straight to the RDS from the airport then back to the hotel.

    Got a progressive LT in on Tuesday. 8 miles in all with 4 at tempo pace.

    8:54; 8:56; 7:31; 7:30; 7:11; 7:06; 8:51 and 9:12.

    The fourth tempo mile was tough but when I looked at my pace afterwards I was not too surprised.

    Could not run Wednesday so I got an interval session in on Thursday at a track down in Regents Park.

    Ran a faster than normal two miles to get there and then did 4x800m intervals with 2 miles back home.

    My two warm up miles were at 8:29 and 7:58 pace.

    I found the 800m intervals tough as I it was the first time I had run them this training. I thought I was going to die on the 4th one and really had to push through the pain.

    I ran these at 6:21; 6:23; 6:20 and 6:22 pace.

    I jogged home.

    Yesterday morning I got up early, had a bowl of porrridge and hit the road 30 mins later.

    I had to be very discilpined to keep my pace at a constant 9:00 to 9:10 min/mile. In the end I finished in 3hrs and 4 mins. Must say that I struggled a little with my concentration and having to run slow is not something that comes naturally to me.

    Got an 8 mile MLR / recovery run in this morning to finish off the week with 42 miles.

    Legs feel a little tired at the moment and no doubt this will pass.

    Ricky - that was some 20 miler from you this morning. I will only be keeping an eye on your heels as you dissapear off into the distance in Dublin. No way will I be able to or try to keep up with you. You are in awesome form at the moment.

     

  • Hi Guys

    I have not noticed any repeated posts Ali, glad to hear things are going well and enjoy a relaxing week before next weekend...

    Nice running Carl, I think mixing up the training definitely gets you through eh?

    Ricky, you are a monster at the moment! Good running.

     

  • I was working last night and due to the incompetence of the customer ended up on site until 02:30, getting home about 03:00. When I could have been back at least 2hrs earlier!

    Woke up back of 09:00 this morning and lay dazed for a while and decided to get up just before 10 and get some breakfast. Long run had to be today as I am away down to Manchester early doors in the morning for a couple of days. Cannot say I was really up for it but grinded it out. Ran 18 miles bouncing the splits either 15 secs side of 8:30 and ran in 2:33. Arranged to meet the family down on the promenade at Portobello, got a shower in the leisure centre and went for a walk along the beach whilst refuelling :0) Must admit that was a hard one today, but at least I know it was because I was tired. Just had 20 mins in the cold bath....aaah!

  • Dear all, I am not going mad, I deleted the duplicate posts as soon as it happened image but actually now you all come to mention it I could be a tad crazy. 

    Fab running from all, I am walking home from the gym, did a quick 4 miles straight after work today then went to the gym to stretch/foam roll.

  • Carl - great news on Dublin... will be really good to meet up & have a few pints (of pasta)! Good weeks running from you - and a solid 20 in yesterday... just another few weeks to push through & then taper time image

    Good run Nell - especially after that graveyard shift at work!

    Thanks for the flowers guys - I am feeling like I'm in a good place with my running a the minute and seemed to have made good progress over the last couple of months. Still, I am not going to get carried away and speed my pace goals ...sticking to 8.20. That said if the early miles are around 8 or 8.10 and I feel good I will keep on trucking at that pace for as long as I can. Sub 3:40 will remain the one & only goal.... anything faster will be a bonus.

    Fingers crossed the niggles stay away in the meantime.

    Ali - reading Julian Goaters "Art of running faster" atm.... he swears by short & sharp sessions in the week before a race. something to think about pre-Nessie!

  • I have heard of him Ricky and would like to read that book actually.  What does he say about these short and sharp sessions?

  • Well he discovered them by accident - he hurt his heel the week before a big National Cross Country race and found he could only run if he was more "up on his toes" i.e. the quicker stuff. So instead of his normal pre race training that week he was forced to replace it with short/quick interval training.
    When race day arrived the heel pain was almost gone and he felt in the shape of his life.... and won the race convincingly by around 2 mins. He has adopted this weekly routine ever since & swears by it!

  • Hi Ricky/Ali, I have read The Art of Running Faster. It is a great book and a good reference. I had read it before I attended the Chi Running Class last January and on the course the instructor pulled out this book along with others as a must to read ;0)

    Down in Manchester Mon/Tues this week. Had to get up at 4am yesterday to get the train, so no running yesterday. went out for 5 miles this morning which I was quite surprised went ok roughly 8 min/mile pace comfortable. which after sharing half a bottle of wine last night I was surprised!

    Quads are a bit sore, I went to the gym saturday to work the legs combined with the run on Sunday probably not a good combination....

  • Sharing half a bottle of wine Nell?  Wouldn't even touch the sides with me never mind making me worry about a 5 mile run.... image

    I will have to get that book, I am very intrigued!

  • Big_GBig_G ✭✭✭

    Ali - I've got the book as well.  The thing that has stuck in my mind is "cadence".  I can't remember the exact wording of a particular sentence but it was along the lines of if you move your arms quicker when running, your legs have no option but to go quicker too.  For some reason, that really stuck in my mind and I really try and use it especially on sprint sessions.

    From that book, another thing to practice to get a high cadence is: 1) Get your cadence to virtually its maximum but make it so you're hardly moving forward for the first few metres, then 2) with that same very quick cadence lengthen your stride, and see/feel what happens. Then lengthen your stride again.  And again.  You will feel yourself accelerating through the gears and it's a great feeling.  I do this fairly regularly between 2 or 3 sets of lamp posts to mix things up now and then.

    There are some great gems in that book image

  • Sounds great G.

    Well I am officially on holiday from work from today till 6th October WOO HOO.

    But on the downside I feel absolutely bloody exhausted.  Slept for nearly 12 hours last night...that's right, 12 hours... and today am in a state of hardly being able to move.

    I feel totally depleted and don't remember feeling like this before my last two marathons.  But I am just going to keep telling myself, all the training is done, what's a few days off running before a marathon... Going to Inverness on Friday for 3 nights, the first 2 being before the marathon, and staying the night after too.

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