"'No shortcuts'. For me, that means don't skip any hills, and don't take an easier route. It's harder at first, but I can tell I'm getting stronger." – Runner's World Challenger Matthew Palmer describing his running mantra
Avoid the Wall! In one US study, participants who said that they expected to hit the wall were three times more likely to do so. Try this... imagine strings pulling you to the finish line
"What I learned from the miles of uphill my coach put before me was the simplest bit of maths: The faster you run it, the sooner you're over it. – Sara Corbett, RW writer
"Running is about slowly conditioning your body and everyone is different. With consistent and smart training come results." – Tim Rowe
FANTASTIC 4 AND THE QUEST FOR SUB 4!! Follow the fantastic 4-4 friends embarking on breaking a sub 4 hour marathon, in some cases again and other cases for the first time!
Sunday, 29 January 2012
Saturday, 28 January 2012
Bard or barred? You decide!!
Carolyn's "poyem"! on reviewing Sandra's route
I think it looks grand
Ms Band!
You think that it's hilly??
Don't be silly
And what does is matter
If we've got the the chatter
And we'll have a night on the tiles
If we manage the 18 miles
Hope sean doesn't got in a "tiz"
when we start the quiz
Or for poor Jim to get a fright
and need a ****
What I'm looking forward to most
Is the fabulous French Toast...
to which Sandra replied
Hey Carolyn!
I think it looks grand
Ms Band!
You think that it's hilly??
Don't be silly
And what does is matter
If we've got the the chatter
And we'll have a night on the tiles
If we manage the 18 miles
Hope sean doesn't got in a "tiz"
when we start the quiz
Or for poor Jim to get a fright
and need a ****
What I'm looking forward to most
Is the fabulous French Toast...
to which Sandra replied
Hey Carolyn!
Ur a poet
N didn't know it
U kept that quiet
What ur on a diet?
It's only half a stone!
So dont moan!
Look at this rain
Oh wot a pain
Think we will get soaked 2nite?
Oh what delight
N run like a rabbit
God what a bad habit
I'll go for now
Time to take a bow!
Out and back-just for the craic!
Despite the "we don't do out and back" rules, Captain Band picked an out and back route for our 18 miler this morning. The planning for theses runs is getting more meticulous by the week, with song clues, poems, motivational texts and emails. In fact the run is now becoming the easiest part of the exercise!!
Ignoring our "get to bed early instruction" Sean was at a party till 1am (drinking water :-( !) and as a result had 5.5hrs sleep and was incredibly grumpy. Carolyn on the other hand was all Greased up (i'm not sure that sounds right!!)
We started with a hill up to Croy, which we were offered to WALK up. However common sense prevailed and up we ran, although at a conservative pace.
Jim had a blockage (not for the only occasion on the run!) and had to stop for a suck of his tube and after an almighty suck, he shot fluid all over the place. Fortunately, enough was left in his sack for the rest of the run! We wouldn't want him dehydrating!
Despite slipy/icy conditions we got out to the 9 mile turning point in an average pace of 9min:30sec (although Captain Band did attempt to have us turning at 8.69 miles due to the fact she is blind and can't see her watch-not the only sight affected member of the team, in fact it's like running with Ray Charles and Stevie Wonder at times!)
This was our first week at attempting a negative split and as a consequence we pushed on as soon as we turned. Sean frequented a bush and then had to run kenyan pace to catch up the 3 amigos-if you didn't know better you would think they were trying to get away from him!!!
Anyway, as I'm not allowed to mention something Jim did on the way back there is not much incident to report on our return journey. We really went for the negative split big time and actually did the back 9 in sub 9 minute mile pace, although I don't think Carolyn will be doing Body Pump on a Friday again!!
The miles are starting to hurt a little bit as we build up our legs but everyone should be incredibly proud of how we are all doing. The average time and the second split time in particular should fill everyone with immense confidence!!
And the best news of all is SANDRA'S SHOES ARE NOW DIRTY!!!
Ignoring our "get to bed early instruction" Sean was at a party till 1am (drinking water :-( !) and as a result had 5.5hrs sleep and was incredibly grumpy. Carolyn on the other hand was all Greased up (i'm not sure that sounds right!!)
We started with a hill up to Croy, which we were offered to WALK up. However common sense prevailed and up we ran, although at a conservative pace.
Jim had a blockage (not for the only occasion on the run!) and had to stop for a suck of his tube and after an almighty suck, he shot fluid all over the place. Fortunately, enough was left in his sack for the rest of the run! We wouldn't want him dehydrating!
Despite slipy/icy conditions we got out to the 9 mile turning point in an average pace of 9min:30sec (although Captain Band did attempt to have us turning at 8.69 miles due to the fact she is blind and can't see her watch-not the only sight affected member of the team, in fact it's like running with Ray Charles and Stevie Wonder at times!)
This was our first week at attempting a negative split and as a consequence we pushed on as soon as we turned. Sean frequented a bush and then had to run kenyan pace to catch up the 3 amigos-if you didn't know better you would think they were trying to get away from him!!!
Anyway, as I'm not allowed to mention something Jim did on the way back there is not much incident to report on our return journey. We really went for the negative split big time and actually did the back 9 in sub 9 minute mile pace, although I don't think Carolyn will be doing Body Pump on a Friday again!!
The miles are starting to hurt a little bit as we build up our legs but everyone should be incredibly proud of how we are all doing. The average time and the second split time in particular should fill everyone with immense confidence!!
And the best news of all is SANDRA'S SHOES ARE NOW DIRTY!!!
Saturday, 21 January 2012
Song of the week!
This weeks clue was the politically incorrect "legless wummin's man's classic". Jim got it before the run and Sean who didn't get it, started singing it as we ran up the hill into Twechar-totally by chance!!
The "Hill Hater"'s Hilly 20 miler!!
So this week Carolyn was given the task of planning the route for our first 20 miler and she responded with relish!! Self appointed as team captain, she threw herself into the task with fervour. She even drove round the route in the car, to check the distance (it must have looked lovely in the car!!)
Friday night we were delivered our motivational text including song of the week clue (more of that later!)
The start time was brought forward to 7.15am (not because of anything to do with running, but so that we could finish in time for breakfast at the Boathouse-I think Carolyn could do a 3.5 hour marathon if the medal was made from a tat tie scone!!!
Unfortunately Sean's bowel movements meant that he was slightly late, much to the teams disgust (that won't happen again!). They even set off without him, whilst he sorted out his garmin etc. Suspiciously this meant he needed to do a 6 minute mile for the first mile, in order to catch up (were they trying to take the speed out of his legs for later on?!)
The mood was certainly less jovial than in previous weeks and there was definitely a steely determination about everyone.
Considering Carolyn hates hills, the route was brutal with hills a plenty but everyone dealt with each and everyone with ease-mucho respect all round!!
The civilised team members called into Tesco for a pee stop, although another just dropped her breeks in the garden of a lovely rural cottage. Apparently the owner called the RSPCA concerned that a beaver was so far away from the canal!!
If the hills weren't tough enough, just as the terrain levelled out the weather turned against us! Seems like only 10 minutes after Carolyn said "hopefully the wind will die when we hit Kilsyth", the heavens opened and we ran head into a strong wind with the rain horizontal into our faces!! Carolyn however had better ideas and dropped of the pace-not because she was tired, not because she didn't want to talk! No, our team captain chose to seek cover from the wind by running behind Sean's big arse!!
The last mile was ran with the wind finally at our back and a good pace was achieved by all, even by Jim who "hurt everywhere!" and was running/fast walking like he'd shit himself!!. Most importantly we made BREAKFAST! (which for the record finishes at 11.30 and not 10.45, something our team captain had failed to check!!)
Great effort by all!!! Well done!!
As I type our team captain has just sent us all our well done text and handed over the "armband" to Sandra!
Can she live up to Captain Carolyn-will there be hills, will the distance be right, with she motivate the troops and most importantly will she get us to breakfast!!?
Friday night we were delivered our motivational text including song of the week clue (more of that later!)
The start time was brought forward to 7.15am (not because of anything to do with running, but so that we could finish in time for breakfast at the Boathouse-I think Carolyn could do a 3.5 hour marathon if the medal was made from a tat tie scone!!!
Unfortunately Sean's bowel movements meant that he was slightly late, much to the teams disgust (that won't happen again!). They even set off without him, whilst he sorted out his garmin etc. Suspiciously this meant he needed to do a 6 minute mile for the first mile, in order to catch up (were they trying to take the speed out of his legs for later on?!)
The mood was certainly less jovial than in previous weeks and there was definitely a steely determination about everyone.
Considering Carolyn hates hills, the route was brutal with hills a plenty but everyone dealt with each and everyone with ease-mucho respect all round!!
The civilised team members called into Tesco for a pee stop, although another just dropped her breeks in the garden of a lovely rural cottage. Apparently the owner called the RSPCA concerned that a beaver was so far away from the canal!!
If the hills weren't tough enough, just as the terrain levelled out the weather turned against us! Seems like only 10 minutes after Carolyn said "hopefully the wind will die when we hit Kilsyth", the heavens opened and we ran head into a strong wind with the rain horizontal into our faces!! Carolyn however had better ideas and dropped of the pace-not because she was tired, not because she didn't want to talk! No, our team captain chose to seek cover from the wind by running behind Sean's big arse!!
The last mile was ran with the wind finally at our back and a good pace was achieved by all, even by Jim who "hurt everywhere!" and was running/fast walking like he'd shit himself!!. Most importantly we made BREAKFAST! (which for the record finishes at 11.30 and not 10.45, something our team captain had failed to check!!)
Great effort by all!!! Well done!!
As I type our team captain has just sent us all our well done text and handed over the "armband" to Sandra!
Can she live up to Captain Carolyn-will there be hills, will the distance be right, with she motivate the troops and most importantly will she get us to breakfast!!?
Saturday, 14 January 2012
17 miles of fun!
The fantastic 4 completed second long run as a team this morning and a good 17 miles it was. On what was a cold morning 3 of the 4 set off jacket less (southern softy Sean, opted to keep his on!). Now I'm not saying it was cold but it took 20 minutes in a hot bath for him to regain his testicles, so those 3 are really tough!!!
Sandra's trainers still managed to keep clean despite a stretch along the canal and Jim's look like he did his 17 on the treadmill they are so clean!! Sean's on the other hand look like something from the Battle of Ypres!!!
Another alphabet game was disastrous and played with a real lack of interest!! Does anyone know a girls name beginning with Q!!!?
The route was well "planned" by Jim-might need to apply the rules from school homework and give points for evidence of "workings out"!!!
In terms of the running all completed the challenge well in an average pace of 9:32 v plan of 9:54 with the last miles again strong!! (there are some worries re next weeks 20, but faith is needed and maybe a slight drop in pace required).
On a final note we probably need to be better prepared for on-run fuel, as we all ended up fairly hungry and in need of replenishment.
The run was capped off with a wee coffee and "boggin" tuna toasty!! and a view of Jim's parachute jump (or is that fall!!?)
Good work team-a wee drink tonight to reward ourselves and then roll on next week!!
Sandra's trainers still managed to keep clean despite a stretch along the canal and Jim's look like he did his 17 on the treadmill they are so clean!! Sean's on the other hand look like something from the Battle of Ypres!!!
Another alphabet game was disastrous and played with a real lack of interest!! Does anyone know a girls name beginning with Q!!!?
The route was well "planned" by Jim-might need to apply the rules from school homework and give points for evidence of "workings out"!!!
In terms of the running all completed the challenge well in an average pace of 9:32 v plan of 9:54 with the last miles again strong!! (there are some worries re next weeks 20, but faith is needed and maybe a slight drop in pace required).
On a final note we probably need to be better prepared for on-run fuel, as we all ended up fairly hungry and in need of replenishment.
The run was capped off with a wee coffee and "boggin" tuna toasty!! and a view of Jim's parachute jump (or is that fall!!?)
Good work team-a wee drink tonight to reward ourselves and then roll on next week!!
Tuesday, 10 January 2012
Monday, 9 January 2012
Some quotes
Firstly from Runner's World Magazine a quote for Carolyn-
What I learned from the kilometres of uphill my coach put before me was the simplest bit of maths: the faster you run it, the sooner you're over it." – Sarah Corbett
and finally a funny quote which needs recorded for posterity-
Whilst trying to get Carolyn to conquer her fear of hills and break them down into smaller sections in her mind, Sean asked her if "she could eat an elephant?" to which she replied "No. I'm vegetarian"!!
What I learned from the kilometres of uphill my coach put before me was the simplest bit of maths: the faster you run it, the sooner you're over it." – Sarah Corbett
and finally a funny quote which needs recorded for posterity-
Whilst trying to get Carolyn to conquer her fear of hills and break them down into smaller sections in her mind, Sean asked her if "she could eat an elephant?" to which she replied "No. I'm vegetarian"!!
The Importance of Even Pace and how we achieve it.
Running at an even pace is very important and something that not all runners can achieve. During our first long run we appear to have managed this very well and have also established a good way to control the pace. (although at this point only Sean and Sandra know what it is!)
However he is our pace control strategy-if we can no longer hear Carolyn's voice (something we would never want to do) it means one of two things-either we are going too fast and she cannot speak or we have gone too fast and she has dropped off too far at the back. (this is particularly prevalent on hills!) In order to correct this Sandra (who has complained that her name is last on the list of people involved, despite always being at the front) is asked/told to slow down! Easy!!
However he is our pace control strategy-if we can no longer hear Carolyn's voice (something we would never want to do) it means one of two things-either we are going too fast and she cannot speak or we have gone too fast and she has dropped off too far at the back. (this is particularly prevalent on hills!) In order to correct this Sandra (who has complained that her name is last on the list of people involved, despite always being at the front) is asked/told to slow down! Easy!!
Sunday, 8 January 2012
Couple of questions that need answering from yesterdays run!!
Country beginning with O = Oman!!
And Argent sang "Hold your head up"
And Argent sang "Hold your head up"
The first long run!!
Due to other commitments over Christmas and New Year week one was not done in the group and our first long run took place Saturday 7 Jan.
It was a cold morning but not too bad. Just as well as Carolyn had no jacket, due to her car being repaired and said jacket being in the car! Jim, Sandra and Sean all had colds!!
Everyone was nervous about 15 miles so early in the programme. However with the pace controlled well by Sean (had to keep pulling Sandra "Paula Radcliffe" Band back!!) all achieved with some to spare. Finished at 9:32 pace and last 3 miles were some of the fastest after the reins were let off.
The biggest challenges on the route were as follows;
Keeping Sandras new shoes clean-despite Sean's best efforts!!
Finding a toilet for Carolyn (I think she just wanted a sit down!)
Thinking of a country beginning with "o" in Sandra's alphabet game! Which ended up being towns/cities or indeed meat products beginning with ...... i.e S is for Sweden, Sunderland, Sausage!!!
All finished off with a bizarre zig zagged run around the car park to take us to 15 miles (which Carolyn tried to quit!)
Roll on 17 miles next week!!!!
It was a cold morning but not too bad. Just as well as Carolyn had no jacket, due to her car being repaired and said jacket being in the car! Jim, Sandra and Sean all had colds!!
Everyone was nervous about 15 miles so early in the programme. However with the pace controlled well by Sean (had to keep pulling Sandra "Paula Radcliffe" Band back!!) all achieved with some to spare. Finished at 9:32 pace and last 3 miles were some of the fastest after the reins were let off.
The biggest challenges on the route were as follows;
Keeping Sandras new shoes clean-despite Sean's best efforts!!
Finding a toilet for Carolyn (I think she just wanted a sit down!)
Thinking of a country beginning with "o" in Sandra's alphabet game! Which ended up being towns/cities or indeed meat products beginning with ...... i.e S is for Sweden, Sunderland, Sausage!!!
All finished off with a bizarre zig zagged run around the car park to take us to 15 miles (which Carolyn tried to quit!)
Roll on 17 miles next week!!!!
The Training Plan
With Carolyn, Jim and Sandra training for Lochaber Marathon (April 15) and Sean doing London a week later, the plan is geared towards Lochaber.
We are adopting the First Plan (based on Furman Institute-Run faster, run less). This incorporates running 3 times each week-1x speed session, 1x steady pace run and 1x long run. The first 2 sessions will be based on training at Kirkintilloch Olympians on Tues/Thurs evenings. the long run is as follows.
week 16-31st Dec 13miles @9.39
week 15-7 jan 15 miles @9.54
week 14-14 jan 17 miles @9.54
week 13-21 jan 20 miles @10.09
week 12-28 jan 18 miles @9.54
week 11-4 feb 20 miles @9.54
week 10-11 feb 13 miles @9.24
week 9-18 feb 18 miles @9.39
week 8-25 feb 20 miles @9.39
week 7-3 march 15 miles @9.29
week 6-10 march 21 miles @9.39
week 5-17 march 15 miles @9.19 (I will be doing Liverpool half marathon with Sian)
week 4-24 march 22 miles @9.24
week 3-31 march 13 miles @9.09
week 2-7 april 10 miles @9.09
week 1-14 april Race day (lochaber
We are adopting the First Plan (based on Furman Institute-Run faster, run less). This incorporates running 3 times each week-1x speed session, 1x steady pace run and 1x long run. The first 2 sessions will be based on training at Kirkintilloch Olympians on Tues/Thurs evenings. the long run is as follows.
week 16-31st Dec 13miles @9.39
week 15-7 jan 15 miles @9.54
week 14-14 jan 17 miles @9.54
week 13-21 jan 20 miles @10.09
week 12-28 jan 18 miles @9.54
week 11-4 feb 20 miles @9.54
week 10-11 feb 13 miles @9.24
week 9-18 feb 18 miles @9.39
week 8-25 feb 20 miles @9.39
week 7-3 march 15 miles @9.29
week 6-10 march 21 miles @9.39
week 5-17 march 15 miles @9.19 (I will be doing Liverpool half marathon with Sian)
week 4-24 march 22 miles @9.24
week 3-31 march 13 miles @9.09
week 2-7 april 10 miles @9.09
week 1-14 april Race day (lochaber
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