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Feb 2011
6:58pm, 3 Feb 2011
56 posts
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puzzler
PE... I also acquired acquired Noakes LOR recently and I read the bit about only having a few good marathons in you. I thought his example of Ron Hill was a bit misleading. He says Ron only took up marathoning seriously just before he won Commonwealth and broke world record, but listening to Marathon Talk interview last week Ron said he won the Liverpool Marathon about 5 years before that (albeit *only* in 2.24 or some such). I do think he is right that there are examples like Steve Jones who seem to have a short marathon career right at the top but there are also counterexamples like Rosa Mota who won top class marathons consistently over a decade. Anyway as with lots of the discussion in the book I am not sure how much of the elite stuff translates to mere mortals who are aiming for 3-3.15.
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Feb 2011
9:15pm, 3 Feb 2011
355 posts
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Insomniac
Happy - good luck for getting rid of the final 10% - I would say expect it to hurt a bit, to start with, but just make sure you continue with any strengthening exercises the physio's given you. And as you slowly concentrate on increasing your miles, one day suddenly you'll realise that you haven't had any pain for days, and you had n't even noticed that it was gone.
BR - I thought that I got up early to run, but 5:45 is nothing compared to 4:30. It must be amazing running at that time with absolutely no-one around.
Today I did 4miles tempo, the club coach did suggest 5, but with my Rhyde mini taper I'd got it into my head I didn't want to do more than 4 before I arrived, and I didn't want to argue with the central governer! I managed to maintain my pace at ideal 1/2MP (rather than the pace I have actually run a 1/2marathon at) so I was pleased
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Feb 2011
9:44pm, 3 Feb 2011
1,174 posts
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P.E...
Puzzler yup I mean look at Geb for example (excluding the new York fiasco). I think the only thing that it really shows is what he says that you need to run fast and slow to get better! Sounds simple when put like that...
Wimped out of a second run tonight because of the rain so just the 9miles this morning 
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Feb 2011
10:54pm, 3 Feb 2011
1,653 posts
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Runamok
11.5 mile run tonight with 30 mins @ tempo. Well should have been tempo but the wind had something to say about that.
Inso - Watch out for the wind at Ryde! Supposed to be a bit blowy on Sunday (to the point that ferries may not run!) and if it does it makes the first 3 miles tough and then the final mile will be in to its teeth. You also get a completely free sand blasting as well on the final stretch.
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Feb 2011
11:00pm, 3 Feb 2011
405 posts
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STOOSH
sounds like the weather have affected us all today and i'm no exception!!
was supposed to be a 10m fartlek session tonight but due to the strong wind and heavy rain we just ran hard and classed it as a tempo coming out at 7.6m on a fairly undulating route and when we got onto the flat it was into the wind but a nice good session none the less!!
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Feb 2011
11:28pm, 3 Feb 2011
3,240 posts
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LouLou
Good tempo-ing.
I've had a bitch of a day... did 3miles pre-work on treadie due to the snow/ slush/ice this morning... then got my 35 minutes weights done... at work 8.30-4.30 then drove 20miles to my other place of work and sat and looked through about 50 volumes of medical records for 5 hours solid - well except 2 x 2min breaks.
Just arrived back at the flat to find storm damage as well - and have already phoned the factor 3 times this week about other issues. Grrrrrrrr. Tempo or MP run tomorrow night depending how I feel... don't think I'll do spin in the morning but will do something.
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Feb 2011
8:02am, 4 Feb 2011
42 posts
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danjordan007
Bad news Lou, hope today is a much better one. Take it out on the dreadmill
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Feb 2011
9:09am, 4 Feb 2011
1,274 posts
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B Rubble
Good tempos there. Just to readdress the balance, my tempo pace this morning was 3.2 miles at 6.49,7.08,7.04,1.15; had a few issues with tiredness, strong winds etc. but kept the effort up and didn't bottle it, although I wanted to. This time last year I was doing the same 3.2M in 6:09, 6:24, 6:22, 1:23 but that's what 5 months of injury does for you.
Inso - Yes it's great to be up and running before 5am. You can run in the middle of the road on the nice smooth bits rather than on the bumpy pavement or rough edges. There are a few farmers around at that time, gives em quite a shock to see someone lumbering up behind them gasping and sweating.
Lou - sorry to hear you had a bad day, as Dan said take it out on your training.
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Feb 2011
12:46pm, 4 Feb 2011
2,150 posts
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RFJ
Short tights will be the order for Sunday after Ryde 2 years ago... where it was windy and has vassed up all the usual areas.....!!!!!!! Sand and Vass do not mix.... weather forcast says 23mph winds for Ryde.....
Some good runs going in....
Lou hope you get the storm damage sorted
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Feb 2011
1:32pm, 4 Feb 2011
356 posts
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Insomniac
A question: what do people think of upper body strength work? I know when I'm doing hill repeats using your arms really helps take the strain of your legs. But as a marathon/ ultra runner, I don't feel it's necessary, and building up bulk in the biceps/ shoulders would just make you heavier. However Scott jurek a top ultra Marothener thought it was v helpful, and I've heard lou and a couple of other marathon runners recommend it. Why?
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