2 hour 10 min Monster tempo run

I could still feel the race in my legs on yesterdays club fartlek session, so i was not to sure how today's Marius Bakken's mega tempo run would go!
Setting out a 1pm on a sunny but still cool day I wore my shorts and a cycle thermal top.
The first 30 min were to be run at 7.33 pace, I reached 30 mins of running with an average pace of 7.30 , now without a break I had to run the next 20 mins at 6.18 pace, I speeded up but my legs did not feel right, my technique felt all wrong and the next 3.15 miles was a bit of a struggle which reflected in my 6.21 pace, just off my target.
without rest i eased back down to 7.26 pace for the next 30 mins before speeding up again for another 20 mins at marathon pace, this time i felt much better and all of a sudden I got my running form back, knee's driving forward i relaxed my legs and ankles, pulled my abs in and pushed my butt forward.
Everything started to flow along and I averaged 6.20 pace for this 20 min segment.

Without rest I had to speed up to 10k effort [ 5.44 pace] for the next 10 mins.
Marius said don't worry If you find this hard!!!
Now running on the back roads near home I pushed to 5.44 pace on the straights but was losing speed on the many tight corners, finishing on a half mile loop feeling quite good but missing my target with 6.04 pace for the 10 mins,.
I finished with 20 mins at 7.31 pace taking in Victoria park on my relaxed finishing Cruise.
Man that was tough, think I'll take it very easy now until my weekend 3 hour run, definitely need some recovery time so I can feel fresh again !
30 mins 7.30pace-20 mins 6.21 pace-30 mins 7.26 pace-20 mins 6.20 pace-10 mins 6.04 pace and 20 mins 7.31 pace, all with no rest between = 2 hours and 10 mins
Mon 1st March
club fartlek session
Ran down and back inc 6 x pyramid loops at 10k plus pace = 2.01

Podcast with Boston Marathon winner Salina Kosgei

STANDISH HALL TRAIL RACE, BLOOD SWEAT AND NO TEARS!

Marius Bakken had advised 3 days between my 3 hour run and the race but i could only fit the long run in 2 days before the Standish race, would it be enough time to recover?
Once again it was a case of just 3 hours in bed after a heavy night shift.
I stumbled out of bed bleary eyed and groggy, I should be use to this by now, I thought!
Dr Simon kindly gave me a lift to the start. We met fellow team mates Vicky and Andy at the sign on and we got into a discussion on how we might do here.
I quick recky of the course showed us that heavy over night rain had turned the route into a 'mud bath'.
Before we knew it we were on the start line, like startled rabbits confronted by a bright headlight we nervously waited for the count down, 3,2,1 GO!!!
A mass of runners charged off, splashing through deep potholes as we made our way along the muddy and wet cart track.
I kept my calm as all around runners stormed off, remembering Pete magill's advice [ see article below] i tried to keep a steady effort.
after half a mile the first hill came into sight as we turned a sharp corner. The uneven surface made it hard to get the power down, the first lady was now just ahead of me, but she promptly pulled away. I pumped my knees high and leaned my body forward from the ankles.
After a couple of mins of very steep climbing i reached the top, i banged it up a gear and charged hell for leather on the long downhill, overtaking quite a few runners as i went.
I pulled back the first lady just before we decended into the forest.
Sharp bends and lots of mud followed to catch the unwary out. after a fast downhill section we turned back and climbed up through the woods. I started to go through a bad patch as my power drained away, the group I was with passed and pulled away, inc 1st lady.
Don't panic I thought, I remembered what I had read somewhere and started to breath from my belly, replacing my rapid chest breathing with nice deep breaths of oxygen.
Coming out of the woods there is a short tarmac section with a couple of steep ramps up and down, the last short hill brought me to some steps which climbed out on to a field, no ordinary field this you understand, but the muddiest, slimiest field ever!
Up ahead I could still see the group that had left me behind back in the woods.
I locked on to them as i slipped and slided my way up the field.
Soon I was starting me second lap and fighting my way up the first climb again, I was getting my second wind and starting to pull the guys ahead back, the closer I got to them the faster my legs picked up the pace. I was possessed with a new power a new energy, over the top and I hurtled down the descent at full speed, catching a guy in red then pulling up behind a guy in black as we start our voyage through the woods again.
This time i feel strong on the climb up through the trees, then disaster! I slip and fall on a sharp muddy corner, I quickly regain my feet and charge after my two assailants.
Winded at first I quickly recover and fight my way back up to them as we exit the forest for the last time. up the steps back onto the dreaded slime field and disaster no 2, I fall again, dam!!!
determination takes over and i accelerate passed the guy in black then lock into the guy in red as we reach the turn for the final half mile back to the finish. The first lady is still a good 20 sec ahead and out of my reach!
Side by side we test each other out, i take the lead for a bit, then he comes back, splashing through the pot holes. he kicks hard and I try to respond but my legs are a spent force, i trail in behind him in 17th place and 1st vet 45, a good workout, the 20 miler in a couple of weeks should give me a better indication of how I'm doin as far as marathon preparation is going, but this has been fun in a strange kind of way :]
The team did well we got first male and female teams, Tracey was second lady and Christine first v 50.We won a truck load of prizes :]
Simon had a fantastic run and ran 2 mins faster than last year a big achievement in the muddy conditions!
Thanks again to Paul Carrol and his team for putting on a great race.
Remember the next in the series is here is in Oct, don't miss it!
Also try and support the Haigh hall summer races, awesome fun :]
So there you have it, the story so far, now back to the training!

Note; photo shows last years event.

How Posture Affects Running Performance click here

Wins in both team events plus I pick up first V45 award at Standish Trail Race

Mud, Mud and more Mud.
Southport Waterloo A/C battled the mud and challenging course to come away with first male and female teams, Tracey finished 2nd lady, Christine won the V ladies 50 and I picked up first V 45.
Good day at the office, report to follow!

Pete Magill's Guide to Pre-Race Jitters 10 steps to staying calm

READ HERE

Why are Kenyan runners faster and how to run like them

READ THE REPORT HERE

Kenyan running drills

RUNNING FREE :]

Programmed to Run

Read here


What makes kenyans special in marathons

The Spirit of the Marathon

NAUGHTY, NAUGHTY, VERY VERY NAUGHTY !!!
Tess and me headed out on a long one over the big sand dunes and through the pinewoods. We got stopped twice by rangers going through a private path inside the woods. Seem I need a pass from 'Natural England' who control the Ainsdale pinewoods, oh well :{ Finished with 3 hours and 1 min. Don't really like these slow runs but i know it will do me good in the end!

How to lose weight fast

I've lost 6 lb in just 6 weeks and all I've done is cut bread from my diet, I use to think it was the fat in bread that made you put weight on, but after reading THIS I now know it's also the added sugar that causes the problem!

Experience

by Vern Gambetta

What kind of experience do you have? How long have you been doing what you are doing? Are you constantly challenging yourself to get better? Are you gaining experience or doing the same thing over and over? Are you repeating mistakes or do you learn from them and improve? Dr Joe Vigil summed it quite well for me once when he said; You can have one experience thirty times or you can have Thirty years experience.” Who would you rather be around and learn from? I have had to work too often with people who have had one experience Thirty times. It is stifling. Experience is a great teacher. You gain experience by seeking out new ideas and new approaches, you rediscover old approaches that previously did not work, but will work now. It makes each day exciting, there is something to wake up for!

Training for the week
Sat 20th
long easy run, sandhills and pinewoods with Tess = 3.01
Thur 18th
6 x 4 min [ 3 mins 6.48 pace-1 min 5.44 pace] with 1 min rec. average pace inc recoveries = 6.46 pace for 30 mins. Plus 6 x smart strides max speed 12.8 mph total time inc warm up-warm down = 48 mins
Wed 17th
Big sandhills easy with Tess, the sun was out at last = 1.27
Tue 16th
Marius Bakken session, variation of speed-going long, learning pace control, having confidence.
12 min 6.04 pace, 3 min 5.44 pace, 6 min 6.04 pace, 3 mins 6.48 pace, 9 min 6.04 pace, 3 mins 5.44 pace, 1 min 5.44 pace, 1 min 5.44 pace with 2 min recover between each.
tough session but made it through with flying colours :]
mon 15th
club fartlek session at 10 k pace, wet and windy and started to feel quite cold by the end. ran down and back = 2.07
RUNNING
The B K Method