31 replies to this topic

[kk]

Hey all

Just read pommy runners comments about getting to Sub 90min.

I've been trying to break this for about 5-6 years. 1st SMH Half in 2005 - 92.53, then 2007 - 94min, then 2009 about 95 min. Now aged 36 year about 53kg and have been that weight all along, I feel this year, 2011 could be my last chance.

Just on the weekend, I won my first ever race, I did 8km in 32.51. But I was stuffed at the end. Although recovered within a minute, I was still absolutely spent.

I'd love to break 90 mins just once in a Half before age wearies me.

My training is now (it used to be 4-5 runs a week in previous years) a mixture of 2 runs a week being a 13km run hard and softer 10km run, spin classes x 2 or 3 (hard, good for cardio fitness) and swim/boxing. I minimise my running as i find too much running brings on injuries.

I am finding that by minimising my running I feel like I then run really well when I do a run. And I think think this approach might actually work a little in my favour as long as I get the kms up and do long runs, but I feel the short, hard stuff I can get from Spin.

I also think if I get in at least a fortnightly run with Sydney Striders, between now and 21 May I might just get close to 90mins. I should at least break 92.53 being my fastest.

I'm keeping this goal to myself, and just telling everyone want to get under 92mins! Keep the pressure off myself

[Bellthorpe]

A few comments ...

• Your age has nothing to do with it. You've got decades of running to beat 90 minutes.
• Congrats on your 8k. You were absolutely spent. Are you not absolutely spent after every race? At  any distance? I would expect to be.
• Spin is great. If you're training to be a cyclist. To train for running,you need to run.
• Your mileage is very low. Too low. If higher mileage leads to injury, figure out why. Too great an increase too quickly? Wrong shoes? Bad style?
• You need to build up strength with hill work, and do some speed sessions, after you get a few months of gradually increasing mileage.

There are plenty of good HM programmes around. Get one and stick to it, or just read Lydiard!

Good luck.

[Tiddischer]

kk, on 28 February 2011 - 08:07 PM, said:

I am finding that by minimising my running I feel like I then run really well when I do a run. And I think think this approach might actually work a little in my favour as long as I get the kms up and do long runs, but I feel the short, hard stuff I can get from Spin.

To minimize running is exactly the wrong approach for increasing long distance running performances.

This could work - to some extend - for short middle distances like 800 m where sometimes less running with higher intensity and better training structure is ok. But for everything longer than 1500 m it is nonsense.

There is some great advice from Bellthorpe above.
But I disagree to the point of age. Of course one could run well up to high age. But there is some point at maybe 35 or 40 when the performance with equal training starts to decrease - that means for the same performance then more / better training would be neccessary.

Edited by Tiddischer, 01 March 2011 - 02:26 AM.

[langswm]

I agree age has nothing to do with it. I have only broken 90min once, at the SMH Half in 2009 (88.47, aged 49, aboout 78kg). I am convinced that you need to be regularly running sub-40 10k's (or, in your case, sub-32 8k's), to achieve this goal. Striders 10k's are a very good test for how you are going, as you will push yourself harder than if you were running a 10k at training.

Best of luck with it. It was one of my major running goals and stiil one of my best runs ever, I believe. Keep working at it...you can definitely do it with a bit of commitment,

[twosheds]

Hi KK
I have a similar story to you but a bit older and slower. i ran my first half in 1;42:43 at age 38 and though sub 1:40 seemed a reasonable goal. Worked hard only to achieve 1:44, 1:43, 1:44,  1:42 etc etc  could never crack the 1:40. I did 11 half marathons and  just couldnt do it. I was very fatigued- had an operation and then started again with 3 solid sessions/week ( an older runner I knew took my under her wing and reduced my training) I got my strength over the next year with 3 sessions/week and modest pbs- 1:41 for the half. Then the following year i added a fourth session- and finally broke 1:40- in 1:38.24. I was thrilled. i am now 47 and ran 1:35 last year (on 5 sessions /week  running plus a swim session) and still improving.
So can you do it- yes of course- build up your milage slowly and you will keep improving for another couple of decades. But you will need to run more than you do now.
Be  patient- I know its really hard- but a few minutes is quite a  lot to take off- it will take time.
twosheds

[Action]

Tiddischer, on 01 March 2011 - 02:09 AM, said:

....

There is some great advice from Bellthorpe above.
But I disagree to the point of age. Of course one could run well up to high age. But there is some point at maybe 35 or 40 when the performance with equal training starts to decrease - that means for the same performance then more / better training would be neccessary.

I see where you are coming from, but that only applies if you are already training optimally and right at the top of your game.  At 36, age is totally irrelevant unless one is already elite.  Number of kilometres is totally relevant here.  Given kk's very low base, she has sub 90 halves in her for another 20 years if she is willing to work out why she gets injured,  and then up the kms.

kk,
I took time out about 2 years ago to sort out the injuries, and now am running close to my times at when I was 36 - some 17 years go.  I agree completely with Bellthorpe, langswm and twosheds.  Patience and lots of kilometres!  langswm and I are around the Bay all the time, so no excuses for training location!

[Supersam1979]

There is plenty of time - you can do it. Don't panic. The sample below can and will work if you work at it!

For a halfer in 1.30 I would not be doing any more than approx 60KM a week at max over a 6-8 week peaking period - a sample week might be something like this:

Monday - rest
Tuesday - 7KM (3KM warmup slow, 5x200m hill repeats at 5KM pace jog down with double the time rests, 3KM warm down easy) or track (6x4x200m repeats on 5KM pace rests of 30 secs between reps and 3 mins between sets)
Wednesday - 6-8km easy running
Thursday - 8-10KM (moderate pace - 4.15 - 4.20)or 10KM track or on flat ground (3KM easy, 5x1KM in 4mins each - rests of 4min and 3KM warm down)
Friday - 6-8KM easy or rest
Saturday - Fartlek over 8KM (6x1min hard, 3 min easy)
Sunday - 10KM - 18KM (building to the 18KM at around 10 - 20% slower than race pace : 4.25ish - 5 ish depending on terrain).

The keys as always are the Tuesday ,Thursday and Sunday long run. The fartlek also helps as a third quality session, but run the easy parts easy and it does not hurt.That is how I build any plan 2-3 quality days and a long run even for ultras.

You also need rest to recover from these hard times. The time trial I believe should be done at least every three weeks to check where you are in training. The aim of the trial though is not to smash your times every time but rather to complete it at an easier effort - smashing times is not always possible due to heaviness of training weeks etc, but you will know if you are in better condition having completed one than the one before. You need to build a gearbox of running speeds by running sometimes slow and sometimes fast.

On the day get reasonably near the front, no need to be caught in the pack if you want to race. Talk to people at the start and if you hear they are 90 minute people then form a bus. That said I always find this to be probably the most unanimated race ever. There is no banter even in the main pack and people look at you strangely if you crack any jokes. Beyond me really that so many thousands can be so silent.

Good luck but also be really positive. Give it all you have and I am sure it will come. See it in your head everyday - believe it - achieve it!

Edited by Supersam1979, 01 March 2011 - 09:54 AM.

[Quinkin]

I would say yes, you've already gone close on minimal training. I think more kilometres running would be helpful, including long runs closer to half marathon distance. I would also suggest that the training you have done is not maximising your potential. Why does running bring on injuries? Perhaps there is some biomechanic cause holding you back that could be fixed. 36 is not old.

Hard work X belief= >% chance of desired outcome.

There are no short cuts. It's great to say 'you can do it' and be positive and big it up. But ultimately all the positive talk will mean nothing if the hard work isn't put in. That is the base, the hay in the barn. If you want to go sun 1:30 then you have put in the work. Only you can answer that question. Are you willing to do the hard yards? To find answers for what is holding you back?

I'm in this game of maximising my Half Marathon times too. I have the belief that I can still improve signicantly if I put the work in, but only doing 4-5 days and perhaps some cross training, or ramping up the training with a month before a race will not get me there. It's 6-7 days a week for me, 80km a week, and I realise this result may take several botched Half Marathon attempts to realise.

Edited by Quinkin, 06 March 2011 - 07:51 PM.

[twosheds]

Some of the advice here is great but just make sure you build up to it slowly. going from 2 days running to 6 is a recipe for injury if
doing it in one go.
im guessing that part of the reason you get injured is that you are quite fast ( which put a bit of strain on the legs)but dont do enough running for the legs to be strong enough to support that speed. Build up slowly and I imagine  you will end up being a very good runner. not too many could be considering sub 1:30 on 2 days running/week.
Twosheds

[kk]

To Twosheds, Action, Bellthorpe, Qunkin, supersam1979, langswm, tiddischer

Thank you all - a couple of questions some of you ask

Injuries why - it is biomechanic and have had good physiocise treatment to help improve my running style. Previously also had plantar flaacitis, but good asics nimbus gel and orthotics have now eliminated that and finally one dodgy middle toe which podiatrist describes as having suffered 'trauma' dating back from training for NY Marathon in 2005! The toe is still a bit delicate, but holding up.

Agree with you all - spin is not proper training and I've discovered this already after going for first proper long run last Sunday about 18km and my calves particularly left has been mega tight all week. In fact spin has probably taken away some of the muscle there. I was actually meant to do my first striders run this morning in Botany but pulled out due to calf tightness.

So I'll go back to drawing board and following proper Half training routine as one of you so kindly mapped out - and I have followed this in the past. As you all say - there are no shortcuts!

Also appreciate your enouragement I could still do 90min with a few years on me. So now its just up to my will and how much I want it. So one week at a time and if I don't get Run fit enough by SMH Half - I'll aim for the Sunday Telegraph/Blackmores Half in September

Thanks again

KK

ps About to buy a pair of compression socks - do you rate them ? I'll check out the other forums.

[af15]

Sorry to bump old threads, had a few qns;

kk - are you still going for sub-90 at the SMH Half? I will be aiming for that (tho it may be rather ambitious, see below) so we could start a 90 minute bus. I promise you won't notice me there at all - especially when I drop off the pace...

General question for all: What are my chances of getting 1. A sub-90? 2. Beating my current PB? As background;

• My PB is 96:35 at the 2010 Blackmore's. It was off a hilariously inadequate prep - longest run before of 8km (I'd never thought to check out CR or any other online resources back then).
  
• Have been "base-building" for an attempt at a FM, so haven't been training specifically for a HM (virtually no speedwork). Doing approx 60km a week right now.
  
• The longest "long-runs" (at an easy pace) have both been 20km, at approx 4.50min/km pace over reasonably hilly courses. This comes to approx 97min / 20km.
  
• The best "time trial" I've done was 8km at 4.12min/km, over a part of the SMH course. Didn't feel too smashed at the end, but that's not a surprise - pushing to the point of passing out scares me a bit, even on "time trials". Don't know if I'd like to try that pace over another 13km tho...

Sorry about the long post. I intend to "put the hammer down" on the day regardless (so to speak) and try to get as close to 90 as possible, but interested in what people think of my chances?

[Bellthorpe]

Have you not raced at all in the last couple of months?

[langswm]

af15, on 28 April 2011 - 08:58 PM, said:

What are my chances of getting 1. A sub-90?

Not strong I would suggest, but give it a crack. PB definitely on the cards, but would depend on quality of your training during March/April. Why dont you try to get to the 10k split in around 42.30 and see how you're feeling then. Seconnd half of this (new) course is tougher, so it will be very tough to negative split, so you will need something up your sleeve and hence will need that sort of split to get to sub-90. If you're feeling OK then keep going.

Good luck. Its a great goal to achieve!

[Jimmy4990]

[quote name='kk' timestamp='1298887639' post='641728']
Now aged 36 year about 53kg and have been that weight all along, I feel this year, 2011 could be my last chance.

To save time may I suggest that you buy the most recent issue of runner's world. Read the article about ageing & running. As pointed out by BT age is of no importance, provided it is not your dream to win gold in the 100m Sprint at London 2012. A suggestion that has worked for me (another runner who struggles with injury). Try to run 21km's per week at 4.15 which is your desired race pace. Do this at any distance that you can handle without risking injury. Maybe 10x2k's, 5x4k's or similar. If you can do this, a long of 12/16 at 5.00/5.15 & some 3.45 intervals you will nail it. A 10k race or 2 in your lead-up would be ideal.  If not next month definatly within six months. Strength training , yoga, physio, massage & all the other stuff mentioned will help you manage injury. Within a running program I have found it a beneficial mindset to place more importance on my next training session than the one I am doing now i.e don't do anything on tuesday that will risk your plans for wednesday. It probably goes without saying but continuity will be your best friend in achieving your goal. Get Faster as you get Older. Goodluck

[Jimmy4990]

kk, on 13 March 2011 - 01:22 PM, said:

To Twosheds, Action, Bellthorpe, Qunkin, supersam1979, langswm, tiddischer

Thank you all - a couple of questions some of you ask

Injuries why - it is biomechanic and have had good physiocise treatment to help improve my running style. Previously also had plantar flaacitis, but good asics nimbus gel and orthotics have now eliminated that and finally one dodgy middle toe which podiatrist describes as having suffered 'trauma' dating back from training for NY Marathon in 2005! The toe is still a bit delicate, but holding up.

Agree with you all - spin is not proper training and I've discovered this already after going for first proper long run last Sunday about 18km and my calves particularly left has been mega tight all week. In fact spin has probably taken away some of the muscle there. I was actually meant to do my first striders run this morning in Botany but pulled out due to calf tightness.

So I'll go back to drawing board and following proper Half training routine as one of you so kindly mapped out - and I have followed this in the past. As you all say - there are no shortcuts!

Also appreciate your enouragement I could still do 90min with a few years on me. So now its just up to my will and how much I want it. So one week at a time and if I don't get Run fit enough by SMH Half - I'll aim for the Sunday Telegraph/Blackmores Half in September

Thanks again

KK

ps About to buy a pair of compression socks - do you rate them ? I'll check out the other forums.

Spin is not running but spin can be very effective training for running if you can't run. I have maintained (not improved) my running fitness for periods of up to 10 weeks on a spin bike so don't sell you bike just yet .

[Seano]

af15, on 28 April 2011 - 08:58 PM, said:

General question for all: What are my chances of getting 1. A sub-90? 2. Beating my current PB? As background;

• The best "time trial" I've done was 8km at 4.12min/km, over a part of the SMH course. Didn't feel too smashed at the end, but that's not a surprise - pushing to the point of passing out scares me a bit, even on "time trials". Don't know if I'd like to try that pace over another 13km tho...

Sorry about the long post. I intend to "put the hammer down" on the day regardless (so to speak) and try to get as close to 90 as possible, but interested in what people think of my chances?

Hi.

I've run similar tims & distances recently, (& have 90 min half as a goal as well) so may be able to give you a "sighter" as such.
I ran an 8K in 33.17 on a flat fast course in March this year. 4 min10sec ks I think, which is pretty close to your time for this distance.
Two weeks later with a taper i ran the Twilight Half in brisbane in 1.34.32. This is possibly a little harder half though, as it is a little humid & has the odd hill. This is 4 min 29 sec k's.
I think you'd need to run 4 min 16 sec k's to do a 90 min half.

I reckon you're a huge chance to PB & a slim chance to break 90, currently.

Good luck & enjoy.

Edited by Seano, 30 April 2011 - 06:00 AM.

[RCP]

I am convinced that you need to be regularly running sub-40 10k's (or, in your case, sub-32 8k's), to achieve this goal.


I totally agree, although being able to run just one sub-40 10k in the lead up to the race (say, within a month of it)will mean you are ready to crack 90 mins. In my preparation for the Sydney Half Marathon 2010 I ran but one 39:07 10k and finished with 1:29:31 for the half-there was no doubt in my mind I was going to run sub 90 off the back of that 10k time, so it's also a great confidence booster.

[af15]

langswm, Seano, RCP - thanks all! I'll keep all the tips in mind. Will be dragging along some shin splints but hopefully the adrenaline drowns them out on the day.

Ahh Bellthorpe...nope haven't raced at all. While most people worry about a work-life balance, I have a work (full time work)-study "balance", and consider myself fortunate to find time just to train, nevermind race.

[twosheds]

RCP, on 30 April 2011 - 02:50 PM, said:

I am convinced that you need to be regularly running sub-40 10k's (or, in your case, sub-32 8k's), to achieve this goal.


I totally agree, although being able to run just one sub-40 10k in the lead up to the race (say, within a month of it)will mean you are ready to crack 90 mins. In my preparation for the Sydney Half Marathon 2010 I ran but one 39:07 10k and finished with 1:29:31 for the half-there was no doubt in my mind I was going to run sub 90 off the back of that 10k time, so it's also a great confidence booster.

I think that is pretty accurate. If not under certainly very close to 40mins seems to be needed.

[Maxrunner]

Quinkin, on 05 March 2011 - 09:56 PM, said:

Hard work X belief= >% chance of desired outcome.

i like that!

[af15]

langswm, Seano, RCP - Just thought you'd all like to know that the "CR Forum consensus race calculator" is the most accurate one I've used so far    

Got the PB today (as predicted), and didn't get the sub-90 (also as predicted) - 92.xx. Happy with the result tho, couldn't have pushed any harder.

[langswm]

Well done, mate. I was just wondering how you went. Keep it going and target some of those shorter races/distances with consistent 4min k's. I predict you'll crack it before the years out!

[Seano]

af15, on 15 May 2011 - 03:01 PM, said:

langswm, Seano, RCP - Just thought you'd all like to know that the "CR Forum consensus race calculator" is the most accurate one I've used so far    

Got the PB today (as predicted), and didn't get the sub-90 (also as predicted) - 92.xx. Happy with the result tho, couldn't have pushed any harder.

Congratulations AF15.
That's a great PB. You are in front of a large % of the field.
If you keep training thru winter, you may even shave more off this later on I reckon.

[Supersam1979]

Well done to all those that ran and got PBs.

Just wanted to share a good news tale with you all. A mate ran his first sub 90 at the weekend 89.50. Close but he did it.

His stats:
Never has cracked 40 in the 10KM.
Previous half best : 96min
Marathon PB: 3.30.

I got him on to the diet of 200s and 400s a few weeks back with a max of 60Km in a week and we were thinking he could do 91 at best.

It can be done folks!!! Keep believing - keep achieving. If you go there enough in your head then the body will follow!

[af15]

langswm, on 16 May 2011 - 09:12 AM, said:

I predict you'll crack it before the years out!

Seano, on 16 May 2011 - 07:44 PM, said:

If you keep training thru winter, you may even shave more off this later on I reckon.

I'd love to keep training through winter (it's fantastic running conditions out there now) and prove you guys right, but I have to take a break for the shin splints

Wondering if I could get some advice re. the shin splints. As background, I've had these twice before, in 2007 and around November last year, both times in the right leg. Both times I was on quite light weekly distance of 25-30km / week prior to being injured, and responded by resting it until I could run without pain. In Jan-Feb this year I was back to around 30km/week and started stepping this up at 5-10% per week from the beginning of March. The first sign of shin pain came after about 3 weeks of this (end of March, ~45km/wk), and it's on the inside of the left shin. No problems with the right shin this time around.

I've ignored it until now and continued my training, getting to around 60km/wk and 20km long runs. As of now, with adequate warm-up (e.g. before SMH on the weekend) it's just a dull pain; but on "cold" muscles, even going up and down stairs results in sharp pain. I should probably also mention that I've had the same pair of runners since late 2006.

What I intend to do is

• Stop running until the pain subsides
  
• See a specialist to determine exactly what injury I have ("shin splints" is my own opinion as guided by google...), whether I have problems with my running style, and what kind of new runners I should get, if any. Should I see a sports physio, or a podiatrist? What questions should I ask of them?
  
• To try and keep cardio fitness, go swimming, say 4 times / week

Is there anything else I can / should do? I'd like to give this injury sufficient time to heal, but not lose too much fitness in doing so, and also figure out how to prevent it from recurring. Sorry about the long post - any advice greatly appreciated. Hate being injured.  

[UnfitnessFanatic]

Good work on running your pb af15.  On your shin splints it would be worth making sure your in the right shoes.  If you want to maintain your fitness maybe try some water running and when you start back running, get a plan off your physio to ease back into it.  Make sure you ice your shin and keep your calves well stretched and you should be back running in  no time.

[Johnso]

With shin splints, there may not ba a need to stop running. These are the only steps you usually need to follow:

1. Go and see a physio
2. Do what the physio tells you

[Supersam1979]

af15, on 18 May 2011 - 11:12 PM, said:

I'd love to keep training through winter (it's fantastic running conditions out there now) and prove you guys right, but I have to take a break for the shin splints

Wondering if I could get some advice re. the shin splints. As background, I've had these twice before, in 2007 and around November last year, both times in the right leg. Both times I was on quite light weekly distance of 25-30km / week prior to being injured, and responded by resting it until I could run without pain. In Jan-Feb this year I was back to around 30km/week and started stepping this up at 5-10% per week from the beginning of March. The first sign of shin pain came after about 3 weeks of this (end of March, ~45km/wk), and it's on the inside of the left shin. No problems with the right shin this time around.

I've ignored it until now and continued my training, getting to around 60km/wk and 20km long runs. As of now, with adequate warm-up (e.g. before SMH on the weekend) it's just a dull pain; but on "cold" muscles, even going up and down stairs results in sharp pain. I should probably also mention that I've had the same pair of runners since late 2006.

What I intend to do is

• Stop running until the pain subsides
  
• See a specialist to determine exactly what injury I have ("shin splints" is my own opinion as guided by google...), whether I have problems with my running style, and what kind of new runners I should get, if any. Should I see a sports physio, or a podiatrist? What questions should I ask of them?
  
• To try and keep cardio fitness, go swimming, say 4 times / week

Is there anything else I can / should do? I'd like to give this injury sufficient time to heal, but not lose too much fitness in doing so, and also figure out how to prevent it from recurring. Sorry about the long post - any advice greatly appreciated. Hate being injured.  

Firstly throw those shoes away and go get fitted by a professional running shop. Running in runners that are 5 years old does not sound like good news to me.

This could be a number of things, including the dreaded posterior tibial tendonisis/itis. This is tricky little bugger and if not rested and healed properly can be a long term pain in the butt. having had something which sounds very similar late last year, I to tried to run through it, to the point that each time I ran more than 10m it felt like someone was kicking me in that shin.

It could also be a bone strain though - if you push hard on it and it gives a shooting pain of the worst kind this is good sign of bone strain as Noakes calls it. Best get an MRI done (not cheap) and rest that bugger up. Good news is if you go and see someone like Donald Kuah, he can help. Bad news is if you run on bone strain = stress fracture. More bad news - it took six weeks of no running (this from me doing 90KM plus per week) and then a very very gradual return to things over a further 8 weeks.

I have heard of people curing posterior tibial tendonisis/itis by sticking their leg is a bucket of ice for up to six hours a day (this is possible if you can stand the pain and cold). I now stretch everyday and do loads of calf lifts and drops off stairs even now I am healed. Never want that lot coming back mate.

There is loads of good advice in the injury section of CR, but much of it will lead to the MRI room. Good luck buddy and keep us posted.

[Quinkin]

Probably should see a physio or podiatrist to determine what is contributing to the shin pain.

My experience with shin splints was rest until I was given a diagnosis. My shin was swollen and running wasn't an option.

I cross trained on the bike until the pain settled. I came back slowly bulding up to 5km, and then I didn't look back.

Saw a physio who. Got ultrasound, did calf stretches. I also saw a podiatrist and got new orthorics made up, my old ones were slapping in my shoes. I had an X Ray, which was inconclusive, didn't equire an MRI.

I haven't had anymore trouble with shin splints

[af15]

Nailed it!! Blew away the PB and sub-90 with 87.xx at the Canberra HM yesterday.

Since I was last here sooking about failure at sub-90 and being injured I have...

• Rested up the injury and returned in time to do the shortest lead-up ever, for City2Surf 2011. Still cracked a PB but not the sub-60
  
• Run the Blackmore's HM 2011, hanging on to the 90 minute pace group but knowing I hadn't trained enough to crack it. Being on pace through 15km and losing 90 seconds in the last 6km was not what I had in mind, however...
  
• Following Blackmore's, finally heeded this advice;

Johnso, on 19 May 2011 - 09:50 AM, said:

With shin splints, there may not ba a need to stop running. These are the only steps you usually need to follow:

1. Go and see a physio
2. Do what the physio tells you

It works!! Great call Johnso.

Now in training for GCM, I entered the Canberra HM thinking "lead-up race" and "would be a nice bonus if I can conjure up a sub-90". Quick race report goes;

• Start out with 3:00 marathon pace group. Big thank you to these two pacers. They were exactly on pace (at 4km my watch showed them one second overall off 4:15/km pace, i.e. 16:59, which is inhumanly precise, I wish I could pace myself that well )
  
• At 6km (and still dead on 4:15/km pace) I had a panic attack recalling my huge fade late on in the Blackmore's (see above) and blew out the front of the pace group.
  
• Up to ~15km: "You're going to fade later! Got to build a buffer! Must have a buffer. Must have a buffer. Must have..."
  
• After 15km: "Must not fade! Must not fade! Must not...!!!!"

From the moment I struck out on my own to the finish, whenever I thought about slowing up, I forced that out of my mind and locked my eyes on someone convenient in front of me..."just stay with / catch that guy / girl". (Edit: I never really believed this worked. After yesterday...I believe all right!)

I was so afraid of the fade I kept doing this much longer than necessary (since I would have been happy with 89:59). It was tough, but...

langswm, on 29 April 2011 - 08:41 AM, said:

Good luck. Its a great goal to achieve!

It sure is!!!

Thanks everyone here for your advice and encouragement.

Edited by af15, 16 April 2012 - 08:55 PM.

[speedmeup]

kk, on 13 March 2011 - 01:22 PM, said:

To Twosheds, Action, Bellthorpe, Qunkin, supersam1979, langswm, tiddischer

Thank you all - a couple of questions some of you ask

Injuries why - it is biomechanic and have had good physiocise treatment to help improve my running style. Previously also had plantar flaacitis, but good asics nimbus gel and orthotics have now eliminated that and finally one dodgy middle toe which podiatrist describes as having suffered 'trauma' dating back from training for NY Marathon in 2005! The toe is still a bit delicate, but holding up.

Agree with you all - spin is not proper training and I've discovered this already after going for first proper long run last Sunday about 18km and my calves particularly left has been mega tight all week. In fact spin has probably taken away some of the muscle there. I was actually meant to do my first striders run this morning in Botany but pulled out due to calf tightness.

Hi KK  - what sort of terrain are you you running on? . .I struggled to get my kilometres up whilst running on the road and hard surfaces (had injury problems). I now run almost exclusively on soft trails (apart from a once a fortnight speed session). My shin-splint issues have disapeared as a result - i highly recommend the soft training technique. . and agree with the others, more kilometres is the key . . Best of luck, you can do it!

[langswm]

Good one af15!

I knew you had it in you!