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E38Ross
10,605 posts
82 months
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Sunday 27th there is the rack raid relay which we're doing....13 legs totally just over 100 miles. i'm doing the 2nd longest leg which is supposedly quite hilly 12.6 miles....i'm probably 3rd fastest in my club here but 2nd fastest chap can't do it hence i'm on that to make up time.
don't think i'll do myself justice as i've really not done any hard long runs for a long, long time now as i've been trying for more speed. not even run over 11 miles for a few months now!!! Sunday is a (very!!) hilly 14-16 miles for me with a mate so hopefully put me in good stead.
there will be no water stops so i'll be taking 3-4 gels with me as i can use those as fluids. can have a bag with food/drink at the finish waiting for me so....i'm not concerned about taking too much fluids on as i should have the 12.6 done in around 1:20-1:25 depending on how hilly it is but will likely need at least 1-2 gels just in case! i was down for an 8 mile leg so wasn't worried but 12.6 is something i've really not worked for.
i'll just make sure i don't go off too quick and aim for 6:45's or something so not going balls out but still brisk-ish.
edit - i also need some inspiration for a decent session tomorrow.....thoughts?
so far this week had monday off due to race, 4 mile race tuesday (plus 2 miles warm up, 2miles warm down), 5 miles easy wednesday, hill session yesterday totalling 7 miles, day off today, something tomorrow (intervals??) and then 14-16 miler sunday.
hmmmmmm
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onedsla
695 posts
126 months
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E38Ross said: edit - i also need some inspiration for a decent session tomorrow.....thoughts?
If in doubt, run up and down a hill. 10 x 45s up moderate hill with run back recovery works for me at this time of year.
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E38Ross
10,605 posts
82 months
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onedsla said: E38Ross said: edit - i also need some inspiration for a decent session tomorrow.....thoughts?
If in doubt, run up and down a hill. 10 x 45s up moderate hill with run back recovery works for me at this time of year. did you see the session i did thursday?  i've NEVER had it from running but my glutes are actually aching! i was going to do 6x800 then 4x400 but i was so tired i just did 6x800m. not usually like me to quit early but i really felt s  t. they were off 90secs rest and my average was 2:41. did 2.5 miles warm up and the same warm down do did 8 miles in total so not bad. need to up the long runs for the next 2 weeks in light of my leg in this relay 2 weeks tomorrow of 12.6 miles. most from the group are doing 16 miles HILLY (think 500m+ metres climb....don't you love wales!) so i'll pop along to that, there is a chance to cut it short by missing out a loop at the end or just after 1/2 to make it either 9 miles or 13 miles so i'll see how it feel, will do at least 13 miles and hopefully stick to 16, will take a couple of gels along for that i think. i can run 12-13 without anything but much further gets a chore. spoke to a chap today who's done this leg 2 years ago....said it's about 3 miles flat and about 9 miles up or down, said it's quite a tough leg with a net climb. he's a sub 77min half marathon chap but this took him 1:25 and it's 1/2 a mile shorter. hope to beat his time, or get close!
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ewenm
24,629 posts
115 months
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My OH's gym had a 5k time trial this morning so I popped along to set a new baseline for my training now that (touchwood!) my ankle seems ok. It was out and back along the riverside path and there was a tailwind out, headwind back. I was alone the whole way so pretty happy with 17:15. I don't know how accurate the distance is but it's a good marker anyway.
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E38Ross
10,605 posts
82 months
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ewenm said: My OH's gym had a 5k time trial this morning so I popped along to set a new baseline for my training now that (touchwood!) my ankle seems ok. It was out and back along the riverside path and there was a tailwind out, headwind back. I was alone the whole way so pretty happy with 17:15. I don't know how accurate the distance is but it's a good marker anyway. i always find it funny that generally people who go to the gym aren't actually that fit....from a cardio point of view at least. most go to lift weights and look at themselves in the mirror. one chap i know thinks the world of himself....takes his top off at every possible opportunity etc, you know the type. overheard someone talking to me about running and he blurted out "i could beat you at a sprint" i was like "errr, i doubt it" and walked off
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Halb
18,103 posts
53 months
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E38Ross said: i always find it funny that generally people who go to the gym aren't actually that fit....from a cardio point of view at least. most go to lift weights and look at themselves in the mirror. one chap i know thinks the world of himself....takes his top off at every possible opportunity etc, you know the type. overheard someone talking to me about running and he blurted out "i could beat you at a sprint" i was like "errr, i doubt it" and walked off You should race him! And shut him up!!
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ewenm
24,629 posts
115 months
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E38Ross said: i always find it funny that generally people who go to the gym aren't actually that fit....from a cardio point of view at least. most go to lift weights and look at themselves in the mirror. one chap i know thinks the world of himself....takes his top off at every possible opportunity etc, you know the type. overheard someone talking to me about running and he blurted out "i could beat you at a sprint" i was like "errr, i doubt it" and walked off This lot were pretty good-natured. A couple of them know me so warned the others not to go off at my pace It was mainly a good way to get a hard 5k run done without taking too much time away from the family on a sunny Saturday 
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Tim330
452 posts
82 months
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What time did 2nd place get?
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E38Ross
10,605 posts
82 months
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ewenm said: E38Ross said: i always find it funny that generally people who go to the gym aren't actually that fit....from a cardio point of view at least. most go to lift weights and look at themselves in the mirror. one chap i know thinks the world of himself....takes his top off at every possible opportunity etc, you know the type. overheard someone talking to me about running and he blurted out "i could beat you at a sprint" i was like "errr, i doubt it" and walked off This lot were pretty good-natured. A couple of them know me so warned the others not to go off at my pace It was mainly a good way to get a hard 5k run done without taking too much time away from the family on a sunny Saturday just out of question.....if you're doing a long run in with others in the morning, what do you eat when you get up? i'm meeting a few others tomorrow at 9:30 but will need some food (not doing a supposed 15+ hilly miles on an empty stomach!) but not sure what to have and at what time. i'm thinking just some granola or something...
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ewenm
24,629 posts
115 months
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Tim330 said: What time did 2nd place get? 19:xx - a pb for him
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ewenm
24,629 posts
115 months
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E38Ross said: just out of question.....if you're doing a long run in with others in the morning, what do you eat when you get up? i'm meeting a few others tomorrow at 9:30 but will need some food (not doing a supposed 15+ hilly miles on an empty stomach!) but not sure what to have and at what time. i'm thinking just some granola or something... When I was at Uni I tended to do all my Sunday long runs on an empty stomach and usually hungover As a sensible middle-aged bloke now, I'd get up at 7am and have some Weetabix.
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E38Ross
10,605 posts
82 months
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ewenm said: E38Ross said: just out of question.....if you're doing a long run in with others in the morning, what do you eat when you get up? i'm meeting a few others tomorrow at 9:30 but will need some food (not doing a supposed 15+ hilly miles on an empty stomach!) but not sure what to have and at what time. i'm thinking just some granola or something... When I was at Uni I tended to do all my Sunday long runs on an empty stomach and usually hungover As a sensible middle-aged bloke now, I'd get up at 7am and have some Weetabix. i'm a sensible middle-aged man at heart, hence the 7 series :lol: i'm thinking of waking up at around 7-7:30, getting a small-ish bowl of granola down me (not porridge which requires lots of fluid in the form of milk) as you can have a good 100g of the stuff with very little milk and it's full of energy, lots of sugars, mind....but also a good amount of complex carbs with some proteins and fats too. i'm going to make a large dose of rego recovery for the finish too 
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Tim330
452 posts
82 months
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ewenm said: Tim330 said: What time did 2nd place get? 19:xx - a pb for him That must be quite amusing having 2 or so mins to catch you breath/talk to spectators. I'm still trying for sub 20 on the 5k. Did 20.42 this morning at my local parkrun. 17 seconds slower than my pb but I did a 10k race last weekend & a hard weeks training this week so not on top form, plus a few beers last night probably didn't help.
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onedsla
695 posts
126 months
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E38Ross said: just out of question.....if you're doing a long run in with others in the morning, what do you eat when you get up? For me it's a case of waking up whenever the 16 month old makes me (usually 8am, but 7:15 today - she's been ill), cup of tea, 2 slices of toast with jam, another cup of tea, then out of the door at about 9:45 to meet with a group at 10am. It's a rather talented group and the run can get quite competitive (often when the ladies are about to push the pace - the last 5km is often under 17mins) so I find running off empty can be a struggle. I don't tend to drink on a run (unless well over 2hrs) so I need to make sure I'm reasonably hydrated before I set out, especially on that one hot Sunday in the year / if I've had a few beers the night before.
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Halb
18,103 posts
53 months
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E38Ross said: i'm thinking of waking up at around 7-7:30, getting a small-ish bowl of granola down me (not porridge which requires lots of fluid in the form of milk) as you can have a good 100g of the stuff with very little milk and it's full of energy, lots of sugars, mind....but also a good amount of complex carbs with some proteins and fats too. i'm going to make a large dose of rego recovery for the finish too Why not all that milk?
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m444ttb
1,381 posts
99 months
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Ran a PB distance today as my half marathon training plods on. 10.75 miles over 90 mins in lovely sunshine. This easy long run business is definitely an enjoyable new avenue of running!
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E38Ross
10,605 posts
82 months
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Halb said: E38Ross said: i'm thinking of waking up at around 7-7:30, getting a small-ish bowl of granola down me (not porridge which requires lots of fluid in the form of milk) as you can have a good 100g of the stuff with very little milk and it's full of energy, lots of sugars, mind....but also a good amount of complex carbs with some proteins and fats too. i'm going to make a large dose of rego recovery for the finish too Why not all that milk? i find too much fluid in the stomach can be a bit of an upset. 15 miles in the end this morning with......590m of climb!!!! think that's the most i've climbed in a single run. averaged 7:50/mile too so not too slow considering the session yesterday and some of the descents were far too steep to enjoy. good run, legs felt tired going up some of the last climbs but the last 0.5 miles was flat and my legs felt fine.
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onedsla
695 posts
126 months
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Certainly refreshing to see some sunshine this morning!
16.5 miles with the usual group, completing an 84 mile week - my highest in about a year. Really enjoying running again.
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cookie118
249 posts
24 months
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Gutted not to be able to run today, but have to keep up the uni work. Going to try and do some track sessions next week to keep myself in shape. I spotted these today: http://startfitness.co.uk/product.asp?strParents=4...£150  I still think £70 is a lot to spend on a set of running trainers
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onedsla
695 posts
126 months
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cookie118 said: £150 I still think £70 is a lot to spend on a set of running trainers Better than £170 RRP! I stumbled upon some Nike "Lunarspider R's" reduced to £20 in a 'fashion' shoe shop last week. They have a strange camouflage pattern so would be difficult to spot in the snow, but they had my size and suit my running style nicely. I just hope they last the 3000 miles that their predecessors did.
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