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20 miles!! :cool:
Thanks
great stuff getting the 20 in
Yip definitely it was a boost to the moraleWell done on the 20miles
brilliant stuff I'm so glad you're getting that shin looked at nip that niggle in the butt early on
Lets hope we can both keep the niggles at bay. We're getting so close nowThat's incredible, well done!! I can only imagine how good it must feel knowing you've run 20 miles. Sounds intimidating just saying it but it was clearly no bother to you
Hope the leg is feeling better now
Thanks. I've done 2 runs since and no recurring pain thankfully 0 -
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Really good running there! The miles seem to be no bother to you. You must be feeling confident now
I would say I am gradually getting more confident of finishing it, yes. But less confident or should i say more realistic about any time goal notions that i had at the beginning of the process
The midweek runs last week were brilliant and i got a real confidence boost from running 3 decent length runs back to back. I'm annoyed that i won't get to do the same this week as i really felt they benefited me.
The LSR still hurts to be honest. My body is sore after it and sore the next day or two :rolleyes:. Aches and stiffness popping up all over the place - heels seem to be the worst this week. Other weeks it was my knees/hips/shin :eek:0 -
I would say I am gradually getting more confident of finishing it, yes. But less confident or should i say more realistic about any time goal notions that i had at the beginning of the process
The midweek runs last week were brilliant and i got a real confidence boost from running 3 decent length runs back to back. I'm annoyed that i won't get to do the same this week as i really felt they benefited me.
The LSR still hurts to be honest. My body is sore after it and sore the next day or two :rolleyes:. Aches and stiffness popping up all over the place - heels seem to be the worst this week. Other weeks it was my knees/hips/shin :eek:
As long as they stay as niggles till after the finish line that is what I am hoping for anyway try freezing a bottle of water and roll your feet on it! my hubby suffers from heel pain from plantar fasciitis and that helps him 0 -
I would say I am gradually getting more confident of finishing it, yes. But less confident or should i say more realistic about any time goal notions that i had at the beginning of the process
The midweek runs last week were brilliant and i got a real confidence boost from running 3 decent length runs back to back. I'm annoyed that i won't get to do the same this week as i really felt they benefited me.
The LSR still hurts to be honest. My body is sore after it and sore the next day or two :rolleyes:. Aches and stiffness popping up all over the place - heels seem to be the worst this week. Other weeks it was my knees/hips/shin :eek:
In my experience, that's completely normal... especially first time doing those distances. .... next time, the recovery will be quicker 0 -
Monday, Sept 25th
Plan: No pan this week as I'm heading stateside tomorrow.
Total: 8.15km Recovery (54:38)
Avg Pace: 6:42 min/km
Splits: 6:43, 6:48, 6:45, 6:46, 6:32, 6:42, 6:40, 6:38, 7:17 (150m)
Avg HR: 141bpm
Comments: last run on home soil for a week! Nothing notable just a ordinary recovery run.
Wednesday, Sept 27th
Plan: n/a
Total: 7.05km (44:16)
Avg Pace: 6:17 min/km
Splits: 6:26, 6:21, 6:14, 6:19, 6:09, 6:10, 6:19
Avg HR: 139 bpm
Comments: Running stateside. Warm evening. Loose sandy forest path. Felt this tougher than I should have.
Thursday, Sept 28th
Plan: n/a
Total: 10.3km (58:56)
Avg Pace: 5:43 min/km
Splits: 6:27, 6:20, 5:53, 5:37, 5:33, 5:31, 5:26, 5:33, 5:39, 5:17, 5:40 (.3)
Avg HR: 150 bpm
Comments: Hot day (high 20s) sweated buckets. Aim was 4m at pmp but as always as a bit faster
Saturday, Sept 30th
Total: 14.16 km (1:28:56)
Avg Pace: 6:17min/km
Splits: 6:29, 6:08, 6:08, 6:15, 6:05, 6:18, 6:24, 6:12, 6:24, 6:24, 6:17, 6:22, 6:28, 6:05, 6:20 (160m)
Avg HR: 141 bpm
Comments: Set out early but the day was heating up by the last few kms, still largely a comfortable run
Comments: 40km/25m. Low mileage & off plan week spent travelling. Did best and happy that I got 4 decent runs in. Trying not to panic about the lack of an lsr.0 -
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Managing four runs while you're travelling/planning for travel with work is impressive. Well done!
Thanks..if it wasn't for the marathon being so close I probably wouldn't have run at all but it's amazing if the motivation is there then there's usually a way to get it done or get some of it done at least 0 -
Tuesday, Oct 3rd
Plan: 3m recovery
Total: 5km easy tempo
Avg Pace: 5:24 min/km
Splits: 6:06, 5:38, 5:23, 5:04, 4:49
Avg HR: 153 bpm
Comments: Recovery on the plan but as i had missed the weekend’s LSR i couldn’t justify a recovery run. This was supposed to be easybut i got a bit carried away and ended up tempo, probably a silly thing to be doing at this stage of the plan, i had no idea i was going as fast as i was in the last 2km, they felt fairly comfortable maybe more like 5:25 pace and average HR wasn't reflective of the pace at all.
Wednesday, Oct 4th
Plan: 7m (1m + 5m MP + 1m)
Total: 13.4km
Avg Pace: 6:00 min/km
Splits: 6:19, 6:02, 6:12, 6:04, 5:58, 6:00, 6:01, 5:55, 5:58, 5:55, 5:54, 5:54, 5:52, 5:58 (.4)
Avg HR: 154 bpm
Comments: Aim here was to keep to 4:20 MP or in the range 6:00-6:10 min/km. Delighted with how this went as it’s the closest i’ve got to sticking to MP and i felt comfortable throughout. Dirty rotten morning mind you so not so delighted with that part, got soaked and cold to the bone.
Thursday, Oct. 5th
Plan: 5m Easy
Total: 8.2 km
Avg Pace: 6:18 min/km
Splits: 6:09, 6:15, 6:18, 6:26, 6:10, 6:20, 6:15, 6:26 (.2)
Avg HR: 157 bpm
Comments: This felt easy throughout and i made several attempts to slow the pace as i was aiming for 6:25 min/km pace. When i got in the car however i realised i was sweating a good bit more than i realised and my average HR for the run was on the high side for the duration & effort. Me thinks i am coming down with a cold, no major surprise after all the travelling and missed sleep etc.
Saturday, Oct 7th
Plan: 20m LSR
Total: 28.76km (3:02:49)
Avg Pace: 6:21 min/km
Splits:
6:36, 6:42, 6:33, 6:28, 6:25
6:30, 6:24, 6:30, 6:26, 6:14
6:41, 6:17, 6:18, 6:18, 6:11,
6:22, 6:17, 6:19, 6:16, 6:03,
5:59, 6:04, 6:10, 5:58, 5:57,
5:55, 6:17, 6:31, 8:31 (.76)
Avg HR: 152
Comments: Aim here was to practise potential race strategy involving gear changes 10km @ 6:30-6:40, 10km @ 6:20 - 6:30 & 12km @ 6:20-6:30. Well this run didn't go to plan exactly. The pace felt fine even though it was slightly faster than planned, I never felt I had to force it. However around 26/27km I started to feel a tightness at the back of my right knee, maybe i should have stopped them and there but it wasn’t sore or bothering me as such, it was more just i had an awareness of the area… until it completely seized up. I did stop/start for a bit and eventually stopped. I made a few more attempts to get going again before eventually thumbing a lift back to my car with my tail between my legs Went straight to Physio for a cryotherapy bath. Had a quick chat with him and he'll see me Mon/Tues. Still quite sore, walking with a limp and feeling very worried about my marathon prospects
Comments: 55.4km/34.5m. Went for another cryotherapy bath on Sunday and the Phsyio did a quick examination of the knee. Basically the knee isn’t tracking properly because of weak glutes and the peroneal tendons from the knee down into the heel are all very tender. So while it was a joint issue with the knee it was caused by a muscle weakness. He assured me i’ll make it to the start line but i will need to reconsider my target time as pace and not distance will cause this to happen again. I can start gentle foam rolling on the area on Monday. No running til next weekend and full phsyio treatment on Wednesday. Plenty of glute activation exercises to do in the meantime. Trying to keep positive for the marathon but very nervous overall even if i make the start line it could happen again and it'll be a DNF for me 0 -
Trying to keep positive for the marathon but very nervous overall even if i make the start line it could happen again and it'll be a DNF for me
God I hope not ariana, you've been so consistent and put so much work in at this stage, fingers & toes crossed for you that you can do enough work on it to get you to the start and finish line.0 -
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Annie get your Run wrote: »God I hope not ariana, you've been so consistent and put so much work in at this stage, fingers & toes crossed for you that you can do enough work on it to get you to the start and finish line.
Thanks, fingers crossedGood news from Physio and would cycling help till your able to run again, I found it helped me before while I couldn't run with shin splints ( as long as it does not hurt the knee.
I'm seeing the physio on Wednesday so i'll ask him then. My OH said i could try his, he has a turbo trainer so i can use it at home as there isn't much light by the time i get home these evenings. He'd even lower the saddle and put on peddles for me (it's the most romantic offer i've had all year :pac:).0 -
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Hmmmm so i've had a lot of time on my hands this week so i've been looking back over my marathon training. I know there is more to the training block than the LSR but for me it was the biggest change to my training. Looking back i'm happy with the miles covered (specifically 2 x 16, 3 x 18 & 1 x 20m or close enough), of course more could always have been done
Honestly some most of the runs could should have been slower and this is the main thing i would change in hindsight. And maybe i wouldn't be in the position i am in
Date|Dist|Pace|Time|Avg HR
3 June|14km|6:26|1:30:12|152
10 June|10km Race|5:25|54:17|169
17 June|15km|6:07|1:31:43|158
24 June|15km|6:15|1:33:46|148
1 July|17km|6:24|1:48:49|147
9 July|13km|6:25|1:23:41|143
15 July|20.7km|6:54|2:22:55|147
22 July|23km|6:27|2:28:12|151
29 July|23.3km|6:29|2:31:23|150
6 Aug|26km|6:36|2:51:37|150
11 Aug|20.2km|6:17|2:07:25|144
20 Aug|26.3km|6:44|2:57:19|146
26 Aug|10m Race|5:39|1:30:56|167
2 Sept|29.5km|6:12|3:03:10|156
9 Sept|11.1km (HM DNF)|5:49|1:04:45|160
16 Sept|32.1km|6:21|3:23:37|151
24 Sept|29km|6:24|3:05:43|148
30 Sept|14.1km|6:17|1:28:56|141
7 Oct|28.7km|6:21|3:02:49|151
But here we are 2 weeks before the marathon and i'm looking for anyone who has read this log or followed me on the novices thread to throw their opinion into the bag as to what time they think i should target? Don't worry i won't be holding anyone (except myself) accountable for what happens on the day :P
Physio has suggested i add on 10 mins slower due to aforementioned injury. I had, prior to last Saturday's stumbling block, been thinking 4:25. So now i'm thinking 4:40 or maybe 4:50
This is a pace of 6:35 min/km which is slower than all but 3 of my LSRs LRs or a pace of 6:49 min/km which is slower than all but 1 of my LSRs LRs :rolleyes: 0 -
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4.30 Comfortably.
You will surprise yourself,
the taper will recover your muscles,
crowds will lift you,
adrenaline will push you,
Stubbornness will help you,
the training will win it for you.
Go for it.
1st half: 2:22
2nd half: 2:18
I still think you will do it better.
The only risk is you meet someone at 5m who is as talkative as you and you stay jabbering away for the next 21 miles 0 -
AuldManKing wrote: »4.30 Comfortably.
You will surprise yourself,
the taper will recover your muscles,
crowds will lift you,
adrenaline will push you,
Stubbornness will help you,
the training will win it for you.
Go for it.
1st half: 2:22
2nd half: 2:18
I still think you will do it better.
The only risk is you meet someone at 5m who is as talkative as you and you stay jabbering away for the next 21 miles:D the check of him!!
You have put in a brilliant round of training, your attitude is fantastic and I know you want to run your best on the day. Alan's advice is good, however, I'd temper it with a little bit more caution (not much though!). If you do one thing on the day then run the first 10 miles slightly under your MP or, put another way, run it at 4:35 pace (that's your physio's extra 10 mins), then see how you're feeling. If the injury holds up you can start to slowly increase the pace over the next few miles and finish comfortably somewhere around 4:32 or so which would be a brilliant time.
You have many more marathons in the future to target faster times, you can't know until you run 26.2 how you'll feel on the day so by all means target a time but be a small bit conservative this first time so that you can have a great run, a comfortable run and an enjoyable run. It's not easy to do though, the first 10k will feel ridiculously easy and you'll be carried along by the atmosphere so you'll have to be very disciplined and ignore everyone around you shooting off into the sunset (you'll be passing them later on). I'd also stay away from the pace group this time, you're absolutely right that running your own race will give you more flexibility.
Whatever you decide to do we'll be rooting for you!! I'll be out on the course in a few different places so if some stranger on a bike shouts your name that'll be me!! The best of luck ariana!0 -
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Annie get your Run wrote: »:D the check of him!!
You have put in a brilliant round of training, your attitude is fantastic and I know you want to run your best on the day. Alan's advice is good, however, I'd temper it with a little bit more caution (not much though!). If you do one thing on the day then run the first 10 miles slightly under your MP or, put another way, run it at 4:35 pace (that's your physio's extra 10 mins), then see how you're feeling. If the injury holds up you can start to slowly increase the pace over the next few miles and finish comfortably somewhere around 4:32 or so which would be a brilliant time.
Whatever you decide to do we'll be rooting for you!! I'll be out on the course in a few different places so if some stranger on a bike shouts your name that'll be me!! The best of luck ariana!
Heads up. This will be "COME ON ARIANA!!!!"
You won't be the first to have your Boards name shouted out....;)0 -
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Wubble Wubble wrote: »Heads up. This will be "COME ON ARIANA!!!!"
You won't be the first to have your Boards name shouted out....;)
See above post re professional supporting:D it wasn't me that shouted Wubble Wubble, it was fletch!!!! 0
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