Everything's easy when you know how

Applegirl26

Younganne wrote: »

Wow, wow, wow that is some journey, a fantastic report where you had me glued to it and encouraging you all the way.
What an inspiration you are and you should be very proud of yourself as I'm sure your family all are.
Congrats on the PB too, the icing on the cake.

Thanks so much A.

Applegirl26

Strawberry Swan wrote: »

Such a great race report. So well written that you really make the reader immersed in the experience. Love all the little details around the race that brings it alive. That pacer would have wrecked my head with the uneven pacing and playing loud music. Maybe at the start would be OK but the whole way through is really inconsiderate. Good on you for pushing past him and going outside your comfort zone in so many ways. All your D's and C's gave you a result to be proud of :-)

You say you'd do things differently for Berlin, just wondering what specifically? So others, myself included could learn from.

Thanks so much! Running with the pacer should have been straightforward but his erratic pacing and yes the loud music at mile 16 when we were all starting to work hard irritated a lot of us. Some runners slowed down /sped up to get away from the noise of him!
He was very good as we set off though, to be fair. We all grouped up and ran together. Even when he dissappeared, there was a solid core group of us who stuck together. Some people looked disappointed when he returned in a blaze of glory!

I'm still doing my research and homework for how I'll approach my Berlin training but I do know that I want my training to reflect the race I will be running. What I mean is if I'm going to be running for almost 5 hours, I want my training to prepare me as best it can for that, without causing an injury.
It's not enough to just ramp up the mileage as I learnt the hard way. I need to train smarter this time, by running long more frequently, but still keeping my weekly mileage within reasonable limits. That's probably the biggest change I'll make.

I learnt a lot during Manchester but Berlin will bring its own unique challenges too.
I could go on and on about Berlin but when I start my training, I'll go into more detail.

Applegirl26

yido1882 wrote: »

Well done on a great marathon and the unbelievable commitment to training, you're a machine!

Great race report again, really enjoyed it.

Look forward to following your build up to Berlin

Thanks so much! I really appreciate that.

Applegirl26

skyblue46 wrote: »

Well it's taken me 3 days to digest all that! Bottom line is that I'm in awe and was taken to a place beyond my comprehension! I simply can't get a handle on the fact that you can think of so many things during a marathon. All I can think of when racing is pace, time and how the body feels... repeated hundreds of times!! Haha.

Congratulations on exorcising a few demons, having a life changing experience, running another marathon, getting a PB, showing huge guts and determination, having only one beer and managing a good recovery period since you got home. That all adds up to a great end to that particular journey. Well done! :-)

Thanks S. Don't worry. Sure it took me ten days to write it!
Yup, it was a great journey, bit bumpy at times but it all came good in the end.

Applegirl26

Unthought Known wrote: »

Just catching up on this now. Fantastic report and a really great, gutsy run. Well done!

Thanks so much!
I must thank you too. I trawled through some Manchester race reports while I was training and I read yours. Thanks for sharing. I learnt a lot.

Applegirl26

coogy wrote: »

L, did you ever find out what happened to the pacer during those few miles?

It's the darnest thing Coogy.... No I didn't. I wonder was he or someone else unwell? Though when he passed me around mile 16, he looked very upbeat. Someone told me that they saw him throwing up after he finished. I heard there was a problem with the 4 hr or the 4:15 pacer too. It's sounded like he bonked midway. Lots of people giving out about him too, poor guy. I didn't pass him but there was human distruction everywhere! One more person faltering wouldn't have particularly caught my eye either...

gypsylee

Wow, what a fantastic race report. You brought the whole experience alive for us reading it. I really enjoyed it and felt I was experiencing the whole race myself. Such a great way with words.

Well done again on a fantastic marathon. Your determination to finish it and finish it well really paid off. Definitely not a novice anymore!

It was emotional reading about your Dad, what a great bond you had, and continue to have with him. I would say he is one proud Daddy looking down on you.

Looking forward to following your training for Berlin.

Applegirl26

gypsylee wrote: »

Wow, what a fantastic race report. You brought the whole experience alive for us reading it. I really enjoyed it and felt I was experiencing the whole race myself. Such a great way with words.

Well done again on a fantastic marathon. Your determination to finish it and finish it well really paid off. Definitely not a novice anymore!

It was emotional reading about your Dad, what a great bond you had, and continue to have with him. I would say he is one proud Daddy looking down on you.

Looking forward to following your training for Berlin.

Thanks so much J. That's really lovely.

aloooof

Well I, for one, was in bits reading that. Can't put it any better than what others have said before me, L, absolutely brilliant race report and really, really gutsy with the various setbacks along the way. Absolutely brilliant stuff, fair play!

Applegirl26

aloooof wrote: »

Well I, for one, was in bits reading that. Can't put it any better than what others have said before me, L, absolutely brilliant race report and really, really gutsy with the various setbacks along the way. Absolutely brilliant stuff, fair play!

Ah thanks so much D. It got a bit ugly in those final miles but I'm chuffed with my last mile!

eyrie

I'm only finally getting to read your report now L, and wow! It certainly doesn't disappoint. So much about this whole experience wasn't what you planned for or expected (the injury, then going over on your own, then having to run on your own when the pacer went out like that) but none of it derailed you at all. You've got some grit! Thanks for the super report. Roll on Berlin!!

Applegirl26

eyrie wrote: »

I'm only finally getting to read your report now L, and wow! It certainly doesn't disappoint. So much about this whole experience wasn't what you planned for or expected (the injury, then going over on your own, then having to run on your own when the pacer went out like that) but none of it derailed you at all. You've got some grit! Thanks for the super report. Roll on Berlin!!

Hey eyrie, thanks so much. I really appreciate you saying that. So much didn't go as planned like you said. I just kept telling myself I needed to cross the start line and the finish line. Nothing else mattered, this time. I hope I have grit though my family might call it stubbornness. Ha!

I'm ridiculously excited about Berlin. I may not be too good at running marathons but I sure do love training for them.

Applegirl26

I'm back!

Short and sweet update for now, but for now, that's enough.

Later x

Applegirl26

I feel compelled to post in here tonight. I signed up for DCM 2020 today and I feel like a little kid on Christmas Eve.

Later x

Kellygirl

Applegirl26 wrote: »

I feel compelled to post in here tonight. I signed up for DCM 2020 today and I feel like a little kid on Christmas Eve.

Later x

Ooooh! Go for it. Exciting to have a plan.

Applegirl26

I had thrown my name in a bunch of lotteries for next year and yesterday I found out I got a place in the NYC half marathon next March.

I can't stop smiling. Its not the full marathon but it's more than enough for me, right now.

I'm so grateful for this chance and I'm not going to waste a second of it.



P. S Hey Dad, you wanna run across the Manhattan Bridge with me?

gypsylee

Great news L. I am sure your Dad will be with you every step of the way.

Laineyfrecks

That's great news! I'm absolutely thrilled for you:D

NY full or half is defo something on my bucket list

Dealerz2.0

Great news and great dedication this morning, fair play, hope training goes really well.

Applegirl26

I start this training block with excitement and nervousness. Excitement because I'm doing something I've never done before and that always feels brilliant and nervousness because, well, I don't want to get injured.
This will be my first time to follow a proper training plan for a race other than a marathon. I know I can handle the distance, now I want to improve on my time.

So as this race is so important to me, I signed up for some online coaching to give myself every chance I can.


MONDAY JAN 06

Regular Run 5 miles
Time 59:03
Pace 11:08
Perceived effort 6.5/10
Elevation Gain: 121.4 ft

Strava Notes:
Split #1: 1 mi 11:17 (Elev Change 17 ft)
Split #2: 1 mi 11:13 (Elev Change 23 ft)
Split #3: 1 mi 11:06 (Elev Change -19 ft)
Split #4: 1 mi 11:11 (Elev Change -12 ft)
Split #5: 1 mi 11:06
Split #6: 0.27 mi 3:10 (Elev Change 12 ft)


Week 1 ��
The plan called for a day off today but as usual due to my work schedule I had to switch around a couple of days on the plan. I'm going to do my best to stick to the original plan I have been given and when I do need to switch, I'll make sure I have a couple of days rest/recovery between my log run and my workout days.

The regular pace is faster than my easy pace but today I gave it a try. I can run my regular runs easy if I want to and I feel I probably will. Keep the hard stuff hard and the easy stuff easy and all that.


TUESDAY JAN 07

Long RUN 11 miles
Time 2:06:48
Pace 11:31
Perceived effort 7/10
Today's PACE range: 11:40/11:45
Elevation Gain: 311.6 ft

Split #1: 1 mi 11:48 (Elev Change -16 ft)
Split #2: 1 mi 11:21
Split #3: 1 mi 11:42 (Elev Change -57 ft)
Split #4: 1 mi 11:37
Split #5: 1 mi 11:36 (Elev Change -17 ft)
Split #6: 1 mi 11:32 (Elev Change 34 ft)
Split #7: 1 mi 11:19 (Elev Change -48 ft)
Split #8: 1 mi 11:46 (Elev Change 53 ft)
Split #9: 1 mi 11:28 (Elev Change 43 ft)
Split #10: 1 mi 11:13 (Elev Change 49 ft)
Split #11: 1 mi 11:19 (Elev Change -11 ft)

As instructed, I stopped for a few seconds after mile 5 and ate two bites of a granola bar. I have to train my stomach to tolerate fuel when I run long. So I started with two bites today. This run was paced a whole minute faster than I usually run my LRs at but I got through it. I'm so used to taking it easy on my long runs. Now I need to think of them as another work out. I am definitely out of my comfort zone.


WEDNESDAY JAN 08

Day off!


THURSDAY JAN 09

Easy Run 6 miles
Time 1:12:44
Pace 12:07
Perceived effort 3/10

Elevation Gain: 121.4 ft
Split #1: 1 mi 12:03 (Elev Change -13 ft)
Split #2: 1 mi 12:05 (Elev Change -23 ft)
Split #3: 1 mi 12:05 (Elev Change -57 ft)
Split #4: 1 mi 12:11 (Elev Change 57 ft)
Split #5: 1 mi 12:02 (Elev Change 20 ft)
Split #6: 1 mi 12:15 (Elev Change 17 ft)


FRIDAY JAN 10

Day off


SATURDAY JAN 11

FARTLEK 7 miles

Warmup 2 miles at an easy pace

Fartlek 4 x 6 minutes Pace: 9:55-10:07 mile pace
with 4 min running (10:57-11:11 mile pace) between each hard segment

Warmdown 3 miles at an easy pace

"Following each hard segment run at about 10:57-11:11 mile pace. This may seem fast, but the great part about fartleks is that they make your regular run pace seem easy".

Apart from the warm up, no part of this run was easy! Everything I did was wrong. The weather would never stop me heading out for a run and again due to my work schedule, it kinda had to be today. It started to go wrong when my warm down finished and I realized I had programmed my work out wrong. With the wind howling around me I was seriously tempted to scrap the run but that would kill me.
Go hard or go home, right? I reset my watch and carried on. I seemed to be managing the paces until I reached the zoo and had to turn back up Chesterfield Avenue…. Oh my gosh! I have never felt so battered during a run. The only other people out were other runners and I thought well, they're hanging in there… I can too.
But I couldn't meet my pace for the 4th push and it ate away at my confidence. I told myself I was building mental resilience just by finishing the run. Resilience, I hope will pay off one day. But, I was gutted. My first fartlek run in the program and I couldn't do it. I limped home more than a little defeated.


SUNDAY JAN 12

4 miles AYF
Time 49:29
Pace 12:22
Perceived effort 2/10
Elevation Gain: 78.7 ft
Split #1: 1 mi 12:09 (Elev Change -20 ft)
Split #2: 1 mi 12:17 (Elev Change -31 ft)
Split #3: 1 mi 12:33
Split #4: 1 mi 12:27 (Elev Change 41 ft)

The plan called for 6 miles but as I had gone over my mileage the day before, due to struggling with my watch, I capped this run at 4 miles. I was told to pace this run AYF or As You Feel. This run was to remind me why I love to run and forget the stress of training for today. I was to head out on my fav route and run at a pace that felt good. So I did.

Total mileage for the week : 35.9 miles

Week one done. Phew.

Later!

Laineyfrecks

Very best of luck with your new training:)

Doing something new is always exciting and brings with it new enthusiasm which will help along the way! Don't be too hard on yourself either as you said mental resilience is hugely important & you finished that run even though you probably really didn't want to!

Well done

Kellygirl

Best of luck with the new plan. Exciting. Never worry about paces on a windy day. You have to go with perceived effort. If you had hit the paces against the wind you would have been working much harder than required for that session most likely. Knowing the way you stick to plans you’ll do great on this one.

Swashbuckler

You are so hard on yourself!!! I was gonna comment on strava but said I'd wait for your update.

Give yourself some credit please. It's not about nailing every session. Running just doesn't work that way. It's also not about nailing pace all the time. Honestly if you were that battered by the wind and weather then thank god you didn't hit the pace!

I really got the sense on strava that the whole plan was stressing you out a bit? I think you'll do what you always do and nail the training and race but just make sure you don't lose yourself in it all. I've made that mistake in the past. Don't lose the joy of running. Soon as it becomes a chore is when it all starts to get harder. Rough patches are different, they're normal but if it keeps being a slog then that's a different story.

Well done on week one. As always, super effort to fit it all in and great execution.

Dealerz2.0

Trust the plan L....and most of all....trust yourself!

No plan or training block goes "perfect"...you've got this!

ReeReeG

Love the idea behind that AYF run, might steal it sometime

Good week, despite how you felt about Saturday's run. Onwards!

ariana`

Best of luck with the coaching L. Give yourself a few weeks to settle into it and i bet you won't know yourself!

gypsylee

I love following your runs so delighted to read about your new training plan.

A great week's running, well done to you.

Applegirl26

Thanks so much everyone for taking the time to reply. I really appreciate it

Well, it turns out I got a few things wrong last week . There's a surprise...:o I was supposed to start off slow and work my way into my paces. For example in my long run , I can give myself up to 4/5 miles to settle into my pace range. If I'm finding it tough on any of the workouts, I've to go by effort and not pace. I have now earned myself a few days rest! Only easy runs this week and then ease back into the program.
Knowledge is power , right? :cool:

AuldManKing

Good woman - best of luck with the plan.

For the windy days in the PP, I always do my warm up and aim to start my session at the CK Gate.
I'll do the 1st rep with the wind, then turn around and do the recovery very slowly into the wind.
2nd rep with the wind, recovery against - and so on.

For 4x6 mins - this should get you down the length of the North Road (3miles long from CK gate) - which is also sheltered from side on winds after the triangle.

I wouldn't get too hung up about missing the last rep - I also changed my session to suit the conditions.
Running into that gale last Sat is counter productive anyway!!

Applegirl26

AuldManKing wrote: »

Good woman - best of luck with the plan.

For the windy days in the PP, I always do my warm up and aim to start my session at the CK Gate.
I'll do the 1st rep with the wind, then turn around and do the recovery very slowly into the wind.
2nd rep with the wind, recovery against - and so on.

For 4x6 mins - this should get you down the length of the North Road (3miles long from CK gate) - which is also sheltered from side on winds after the triangle.

I wouldn't get too hung up about missing the last rep - I also changed my session to suit the conditions.
Running into that gale last Sat is counter productive anyway!!

Thanks so much for that advice A. I won't forget it.
I had read your log for that day too and observed how you ran the North road cos it's more sheltered and doubled back some.

These logs are great....