Not such a long one today although I’d appreciate comments on my training plan as I reach the last (ish) stages. But first my exercise week.
Tuesday – I didn’t do a recovery run on Monday as had only run 12 miles on Sunday as my rest weekend, so was able to do our last winter club run of the season – “Feck Hill”. I started off with Mary Ellen and enjoyed speaking bad Spanish to her (I’m learning Spanish but haven’t got very far yet!) and then teamed up with another Liz, who I ran with on her first run with club. I ran up clutching my friend Maria’s new Run and Talk / Mental Health Champion t-shirt and wore mine, too (I’m glad we ordered the women’s Large! I’m also glad it has the Mind charity logo on the sleeve, my second to have that after my RED January one).
Ran there, round and back in one go and it was still pretty light when I got home!
5.4 miles, 12:29 mins per mile
Wednesday – our two yoga classes on a Weds and Fri have been combined into one class each day so we had a mixed levels class with Dave. A balance we only do in the 10am class had some people squeaking and there were lots more (optional) transitions between poses, but a good class. I then got changed and ran with Ruth. We met up near my house and did 2.5 miles of jeffing (walk 30 sec, run 1 min) then when Ruth finished and left me to get back home, I decided to swap it around and sprint 30 sec, run 1 min, which I did by counting paces but it was fun and did work (and I got reverse splits on my mile times.3.1 miles, 12:27 mins per mile
Friday – A combined Claire yoga class that was quite hard and I couldn’t bring myself to go up into a shoulder stand. I have been doing my physio exercises regularly and could hold my legs straight up while lying on the floor and back bends a bit more effectively.
Saturday – Met up with one of my cousins and his family in Herefordshire and had a lovely c 5 mile walk around an arboretum
Sunday – Long run day. Run up to meet Jenny, seeing Tara’s other half Matt on the way (and telling him how far I was going, which was handy as that convinced me to do it) and we ran a loop then I made it to the park for the next stage with 4.5 miles under my belt. Then met up with Ruth and Tara – Ruth was doing yet another half marathon distance, this time a virtual race as she’d missed her last one through illness. We went out and back along the bus 11 outer circle route, jeffing 30 sec walk, 1 min run, and made it to Bearwood before coming back – here’s a pretty photo of another clock:
and here’s a photo proving Ruth got to Bearwood because the sign says so: we actually ran past the sign and up the road.
I know a lot of readers like the pretty stuff I post but this industrial/commercial/residential mix from the 1910s, 1930s and 1970s is very representative of the areas we run in, too. Tara said goodbye and popped on the bus after 10 miles and Ruth and I got back to the park for her 13.1 yay! And THEN I met Fay who had heroically come to meet me and run with me even though she’d done an Easter Egg 5k in the morning!! and we did a flattish route around the place before I said goodbye to her in the park and ran home a slightly wiggly way for another 4.5ish miles.
I found this hard. I know why. I have NOT been going to bed early enough. I worked really hard on Thursday to give me time to go and visit a friend who has just had an operation, worked really hard on Friday to get something finished so I didn’t have to get up early on Monday to do it, and out all day Saturday (that wasn’t too bad but still not an early enough night). I REALLY have to work on this. Anyway, I was really pleased with my pace – still within 6 hour marathon limits!
22 miles / 13:36 mins per mile
Hayulp! Hayulp! Am I even doing this right?
So that was a long one even though my marathon isn’t until the end of May. But I am aiming to do another long one next weekend, then have a rest week, then another long one before I taper a bit for the marathon, then 2 weeks of taper, 2 weekends of back-to-back runs (with a 10 mile trail run in the mix) then tapering for the ultra. This feels sensible for me so I’m accustomed to going long, the mara will be “just another training run”, I am not overstraining myself in the week or rest weeks, and the 31 mile ultra is a natural progression. But I’d love comments on how sensible this is, given I’ve invented it for myself (this is my 4th marathon and I enjoy running long).
Miles this week: 30.5 Miles this year: 337.
The Weekly Run Down is run by two wonderful running women and joined by lots of other inspirational women. Kim’s weekly wrap is here and Deborah’s is here.
Laurie
Apr 14, 2019 @ 18:15:12
Wow! A 22 mile long run! Way to go. I like how you broke it up into sections and had different friends to help you out along the way. I like your training plan. I have often done one marathon as a training run for another, so doing one as a training run for an ultra makes complete sense. Great way to get a supported long run in!
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Liz Dexter
Apr 14, 2019 @ 18:24:11
Thank you, Laurie, I really appreciate that tried-and-tested input! I have had to make it all up a bit so t his really does help!
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Chocolaterunsjudy
Apr 14, 2019 @ 18:20:15
I wish I could comment. I really don’t know as I’ve never even run a marathon. And obviously not an ultra.
It does sound like your training has been going well. I guess I’d be a little cautious with treating the marathon as “just a training run” because, you know, marathon. It is definitely hard on your body & you will need some recovery. Or so I would think, hopefully others with more experience will chime in.
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Liz Dexter
Apr 14, 2019 @ 18:25:24
Happy to have comments on the other bits of my week, sorry if that wasn’t clear! I am taking the marathon seriously as an effort but will be aiming to be just inside that cut-off rather than pushing it at all, if that makes sense. And recovery is built in.
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Chocolaterunsjudy
Apr 14, 2019 @ 19:56:35
No, it was clear I could comment on anything (hence the congratulations on another solid week).
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Marcia
Apr 14, 2019 @ 18:35:49
Wow congrats on 22. I’d be skeptical of running 22 for a marathon cuz it’s SO much time on your feet but since you’re gearing up for an ultra, it’s fine. That said, I hope next weekend’s long run is significantly cutback.
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Liz Dexter
Apr 15, 2019 @ 07:38:09
Thank you – I always like to do 22 or 23 before a marathon and have done so happily and without noticeable damage before my other ones – I am very careful about fuelling and refuelling etc. and I have lots of rest weeks built in plus listen to my body in the week.
I was going to go for another long one next weekend, then a rest week, then one more long one the first weekend of May before two taper weeks before the mara – but should I consider changing my next weekend’s 22 on Sunday / 5.4 Strava art Easter Bunny run recovery run on Monday for 16.5 miles on Sunday / 5.4 on Monday, would you say? (the Easter Bunny is just a fun run with friends, not a race)
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Marcia
Apr 15, 2019 @ 21:53:19
Alternating the 22 milers with cutback weeks sounds like a good idea. It takes your body longer than a week to recovery from 22.
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Liz Dexter
Apr 16, 2019 @ 07:30:46
The slight problem I’ve got is the London Marathon weekend being when I’d be doing another long one as it’s just not possibly logistically that weekend. I’ll see how I feel on the Monday when I’m back, though. Thank you for your advice.
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Coco
Apr 14, 2019 @ 18:44:40
I don’t have any marathon training advice to you, but I’d listed to Coach Marcia (^^^). 🙂 Your week does sound exhausting – you know this, but sleep can be as important to training as logging those miles.
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Liz Dexter
Apr 15, 2019 @ 07:38:49
I do indeed know this and am usually good at it but have failed so far. I will now be continuing the early nights I started last night, and have been saying no to some work projects.
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Kimberly Hatting
Apr 14, 2019 @ 19:07:46
I’m with you on the sleep (or lack there of). I’ve never trained further than 20 miles for any of my races (marathons or ultras), but my body (nor training) is not like anyone else’s. My body embraces the less-is-more approach LOL Thanks for linking with us!
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Liz Dexter
Apr 15, 2019 @ 07:39:46
I have always done a couple of 20s and one or two over 20 for my other marathons – in my slow case I appreciate knowing I will be able to do it in the cut-off and enjoy running long. But lots of rest weeks, too! And the sleep is being addressed!
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kaggsysbookishramblings
Apr 14, 2019 @ 19:28:52
Wow, impressive as ever Liz. I can offer no advice, but just lot of encouragement because you’re obviously doing brilliantly!
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Liz Dexter
Apr 15, 2019 @ 07:43:16
Thank you xx
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Zenaida Arroyo
Apr 14, 2019 @ 19:35:13
Way to go on your 22 miles!!
If you lived closer, I would help you out with your Spanish as I am fluent.
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Liz Dexter
Apr 15, 2019 @ 07:46:29
Buenos dias, mucho gusto! Gracias! Usted habla espanol! It seems like a nice language to learn, esp as I studied Latin at school and have decent French.
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Zenaida Arroyo
Apr 15, 2019 @ 10:07:17
Hola. Si lo hablo muy bien. Yo soy maestra de segundo grado y enseño en español.
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Liz Dexter
Apr 15, 2019 @ 12:52:19
Well I could understand that, so that’s good! Better at reading than hearing or speaking at the moment but I’ll get there.
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Deborah Brooks
Apr 14, 2019 @ 19:35:45
Nice job on the 22 miler! Sounds like your training is going really well. I like how you work in 2 yoga days as well. Really helps me feel good! Thanks for linking up with us
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Liz Dexter
Apr 15, 2019 @ 07:46:58
Thank you, and yes, the yoga is essential. I will be stretching and rolling every day now, too.
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Wendy
Apr 14, 2019 @ 20:23:54
I always defer to Coach Marcia for all things running. She’s really logical and practical.
I speak bad Spanish too. I have a lot of Spanish speaking patients. I actually call it Spanglish.
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Liz Dexter
Apr 15, 2019 @ 07:47:40
So far my accent isn’t as bad as my French accent. But I can’t say much useful yet. Pity my running friend Mary Ellen who has admitted she speaks Spanish …
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Lisa @ TechChick Adventures
Apr 14, 2019 @ 20:44:23
Great job on that 22 miler!! When I ran my 50K I was surprised how much longer everything took (not just “6 more miles”) especially because it was a trail race and I hadn’t done much training on trails!! Sounds like you are taking a good approach to it!
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Liz Dexter
Apr 15, 2019 @ 07:48:42
Thank you! And yes, true of all marathons so far. I didn’t know you’d done a 50k – do you have a blog post about it? What is your top tip or the thing you’d do differently? Mine is trail too so I’m trying to get myself on those other surfaces when I can, even though I fear them. Fortunately, mine is a walking event, too, so I have a 12 hour cut-off!
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Lisa @ TechChick Adventures
Apr 16, 2019 @ 17:20:47
I don’t have a recap on my blog – preblog days! The 50K was in the fall, so trail was covered with leaves. That was my nemesis. I fell 3 times – just flat down on my face coming out of nowhere because I couldn’t see the hidden tree roots! So my advice is that it’s OK to cry, because that’s what I did out of frustration the last time I fell!! 🙂 I think we were the last ones on the course too, so I was a little concerned we were lost. But it’s all good, we finished!!
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Liz Dexter
Apr 16, 2019 @ 17:23:50
Oh gawd! Right: I’ll remember that: it’s OK to cry. Fortunately mine is one for walkers, too, with a 12-hour cut off, and I have a friend who is walking it so can drop back and hang off her if it all goes horribly wrong!
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therightfits
Apr 15, 2019 @ 00:34:07
Nice job on the 22 miler!
Sleep is SO important at that point in training (or any point really!) Good luck!
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Liz Dexter
Apr 15, 2019 @ 07:49:10
Thank you. And it is, and this was a big wake-up call (haha) so am adjusting my schedule from now.
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AJ
Apr 15, 2019 @ 01:52:58
That is so neat you had different people to run with for different parts of your run!
I think whatever works for your body is what you should go with:)
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Liz Dexter
Apr 15, 2019 @ 07:50:05
Yes, no one who runs at my pace wants to run as far as me so this works really well (Claire is gearing up for her marathon now so I’m glad I got the 20/22 in with her the other week). I’m good at listening to my body although it is saying “Go to bed with a loaf of bread on hand” right now..
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AJ
Apr 15, 2019 @ 14:05:59
Lol yes my body sometimes tries to get away with that type of thing too!
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Cari
Apr 15, 2019 @ 02:58:43
the sleep, yes. Between work and allergies, who needs sleep? Us, apparently. Awesome on the 22 and the mini meetups therein
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Liz Dexter
Apr 15, 2019 @ 07:50:46
Thank you! I fell like I want to come over and do your long training runs with you to pass on the support and joy! And yes to allergies – argh!
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Cari
Apr 15, 2019 @ 13:13:51
Yes! I’ll just have to do another one in 2025 or hopefully 2021. Or one in your neck of the woods. LOL
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Renée
Apr 15, 2019 @ 08:07:47
considering the fact that you are doing an ultra after the marathon, I’d say you are doing it ok with a little bit of tapering in between the longer runs. Ron does this too; he’ll run a marathon as a training, the week after the long run is 30 – 32KM then two taper weeks (which usually include races) then a week of intervals and sprints and then… the marathon. He’s doing Dusseldorf for time and Liverpool “for fun” haha! Best bet is to listen to your body and run those marathon/ ultra long training runs a wee bit slower than you would do in the race.
DO try to get more rest/ sleep though!! you need it!!
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Liz Dexter
Apr 15, 2019 @ 08:09:12
That’s really useful, thank you! I am running them with more stops for photos or swapping running partners so getting some recovery time during the run then. And yes indeed, I am working on the sleep thing right now!
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kookyrunner
Apr 15, 2019 @ 12:08:39
Congrats on 22 miles 🙂 Like others, I would have to agree with Marcia!
I would also add that if you feel like you need a nap or more sleep, take it!
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Liz Dexter
Apr 15, 2019 @ 12:53:08
Thank you. I’m leaning towards doing 17 on Sunday and the other 5 on the Monday. And yes, indeed, within reason (i.e. I do have some work to do this afternoon, much as I’d like a nap!).
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Shathiso @thegaboronerunner.com
Apr 15, 2019 @ 18:23:02
I’m also struggling a bit with sleep. A combination of work and home activities – I’m looking forward to the Easter Break. You are really putting in some good mileage for the ultra – well done!
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Liz Dexter
Apr 16, 2019 @ 07:29:41
Thank you! I’m not getting much of an Easter break as that’s not something my clients typically have but am working on my bedtime creeping forward now.
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Ste J
Apr 17, 2019 @ 00:12:22
I have no idea about running practises but I enjoy running vicariously through your endeavours. Thinking about running thanks to your encouragement, I got up at 6am, the temperature was just hitting 27 degrees. I came on here to visit blogs instead.
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Liz Dexter
Apr 18, 2019 @ 05:33:48
Yikes – good call. I mean, people do run in those conditions, but I’m not sure how one would build up to starting running!!
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Sedate lady running 15-21 April 2019 #amrunning #running | Adventures in reading, running and working from home
Apr 21, 2019 @ 17:59:25