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Send in the Clowns - BAC 10K Challenge
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Krusty_Clown wrote: »
Am I the only one who sees a garden gnome with his hands behind his back, watering the geraniums?0 -
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Krusty_Clown wrote: »Cheers, I'm all about the enjoyment tomorrow. If it starts to hurt after 22 miles, I fully intend to pull-up, as the goal is Boston. All eyes on the prize. Nothing stands between me and the real goal. Eye of the tiger stuff.
do you want me to dig out my copy of
http://www.amazon.ca/26-Miles-Boston-Experience-Hopkinton/dp/1585748285 and bring it for you tomorrow?
it's a very light hearted book with interesting facts on Boston marathon, definitely not eye of the tiger stuff.
Only 10 wimmin entered tomorrow so I should be easy enough to find0 -
That'd be great if you could. Something to read on those tiresome laps.Marthastew wrote: »do you want me to dig out my copy of
http://www.amazon.ca/26-Miles-Boston-Experience-Hopkinton/dp/1585748285 and bring it for you tomorrow?
it's a very light hearted book with interesting facts on Boston marathon, definitely not eye of the tiger stuff.
Only 10 wimmin entered tomorrow so I should be easy enough to find
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Hi Jackyback, I generally follow an adapted P&D plan (currently following the 70-85 mile plan), but the plan is the sum of its parts, rather than any specific session, so I couldn't really isolate any single workout and point at it as 'the one'. There's no single sessions that says 'you will hit your goal'. Having said all that, there are definitely specific sessions that point out that you've made solid progress since your last outing following a similar plan, and these (for me) are really important indicators.Vaughn Easy Stepchildren wrote: »KC as a matter of interest what have you found is the key session in particular long run leading up to a goal marathon race? The type of session that you can say after with confidence that yes I am good to go if you catch my drift.
Oh and enjoy the long training run tomorrow.
Tempo sessions: I usually do this closer to 10 mile pace and if they're achievable, I know I'm there or thereabouts. These sessions feel like they contribute more to my marathon goal than any other session.
PMP sessions: Really solid boost from these, though the problem is, they feel quite tough when you do them in training, which can be a knock to the confidence. If you don't find 19 miles with 12@pmp though, then your marathon target might need looking at!
Vo2max: these are intervals at 5k pace. I always run them at the McMillan 5k equivalent of my marathon pace (bad practice). Very tough, but they really contribute to a solid 10k time during training.
10k/10mile tune-up races: I always try and PB in these, so it's all out. There's nothing gives you a better confidence boost than hitting that PB and it also gives you the race practice and mental strength (an area of weakness for me).
So it's the contribution of each one of the above parts that gives me my mojo. Last time around, some of the above were pointing the right way. Some were not. So I had some doubts. Things are going well so far this time around, and I'm a lot more positive, but there's a long way to go yet (approximately 500 miles). 0 -
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A grand title indeed, but in reality, it's a title contested by one two or three runners, and the rest of us have our own specific goals in mind. That's the strength of a race like this; it's a race for everyone. The top 3-5 runners are vying for the title/position. The next 10-20 runners are using the race as a key building block, and littered throughout, are those who are making their first attempt at surpassing the marathon distance, or attempting to crack their 50k PBs.
In my case, the goal was to have a long consistent Canova-type run in a supportive environment, and Ultraman's 50k race ticked all those boxes. The plan was to run the first 20 miles at around 7:15/mile, then increase the pace for the remaining 11 miles to around 6:55/mile. Well, that didn't happen. I met up with Liamo123 before the start and the plan suited him, so we set off together, in the top-15, with Jeffontour 100m ahead of us, and the rest of the pack pushing forward. Our first mile was 7:20, and despite our best efforts (no efforts!) our next few miles were 6:50s, which brought us to an average of 7:00/mile, and that's pretty much the pace we stuck to. Jeff was always 100m ahead, as he had decided to stick with the plan of 7 minute miles throughout. We should have tried to catch up to make a group of three, but I think we were always entertaining thoughts of slowing down.
We ticked off lap after lap, chatting away, spurred on by the fantastic marshals, and folks at the start/finish. Eventually, I stopped for a pee, and felt comfortable enough picking up the pace to 6:30 to regroup with Liamo. After a few more miles, we caught up with Jeff, and ran a lap or two in a threesome, before Jeff and Liam drifted away. At this stage I had a ball in my stomach that needed evacuation (my nutrition strategy still sucks) so made a dash for the cafe toilets (misdirected by theRoadRunner, who clearly had plans to send me to the ladies toilet for giggles). I relieved the pressure, and was back on the trail of Jeff and Liam who had pushed on in the meantime. I caught Liam after a couple of ks, be he was backing off a little at this stage so urged me onwards. Eventually I caught Jeff too, and we had a quick chat before he too urged me onwards.
So I spent the last 5 or 6 miles largely on my own, with the peace only broken when I passed other runners and we exchanged encouraging words (or in some cases thoughts of beer, suicide, quitting and cake). I passed the marathon marker in 3:06, feeling nice and comfortable. As good as I felt though, I was delighted to hit the start of the final lap and tick off the final few kilometers. Arriving at the final finishing straight, I picked up the pace, and could eventually see the finishing clock ticking off 3:39:20. I picked up the pace, for no other reason than 'sub-3:40' sounds better than '3:40' and finished at just under 6 minute/mile pace, which is a good sign. I finished in 10th place in 3:39:45.
Really enjoyable race, with a really great bunch of people. Thanks to Anto, for doing a superb job of organizing everything down to a tea, to my two erstwhile running-mates, Liam and Jeff, and last but not least, Mr MarthaStew, whose hot soup and rice crispie slices more than made up for the promised chocolate cake that never materialized (clearly still guttled
).
Summary: Fiddy K, in 3:39:45, @7:03/mile, HR=144, training Effect=3.4 (Improving).0 -
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RacoonQueen wrote: »Ah so it's not only my nutrition strategy that sucks.
It's Emer's fault for not reminding digger to get the cake. I'll make one just for you for Connemara*.
*maybe - not guaranteed.
Nobody told me I was on cake-watch!?
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