Radio Worcestershire

M.ouse, I think there's a rumour going round, but you know what rumours are like. Nice supporting by the way. 

OK...plan B. Once a week, treadmill session. Intervals. 10 min warmup. then up to whatever your comfortable pace is that you can hold for 40min+. ie 12k. So here we go... 2 min 12k, 2 min 14k, repeat 6 times. Then 2 min 12k, 2min 14.5k repeat 3 times, then 2min 12k, 2min 15k only once. Then go down the scale. Once you find recovery on 12k to easy, up it 12.5k (or whatever your pace is). each week up the comfortable pace and the higher pace.  

Saturday i managed to run at 14k for 20min, then did my intervals, but knee was sore so went onto static bike, pedaled for 45min light gears, whilst playing cards...amazing how time goes....DO NOT TRY THIS OUT ON THE ROAD.!! 

Ooh, I couldn't possibly post a picture, i'd be drummed out of teh superheroes' union

Nice supporting, Mousers! Terrific effort by Kaz, methinks! Yes, multiday running is barmy...

Ooh, speedwork; I may get you to post that again when I start doing some. Speedwork today was 10:19s for 13 miles at an average HR of 137 with the rucksack on and with some of it offroad; it may not be impressive in absolute terms, but it means I'm improving at just the right time...10 days to go...

In other news, we had the chimney pot inspectors over again today; nice boys, crew cuts, green helicopter, Herefordshire accents...

How can you hear them from that distance?

I had to open the windows to facilitate their passage...

Yep, one skimmed down the road on Thursday...

Did you ask them to check the chimney pointing? 

Lexi - Thanks although my intervals will have to be done on the road - I don't have access to a deadmill.

Who thinks it was a good idea to do a 5km race tonight? Well I did it anyway, I did feel a bit ill afterwards though. 

mrongng all

romnonig SVT, morning Woooostershire!

Sun's shining and all's sort of right with the world. Nowt exciting happening, tapir madness is settling in well and uprooting the shrubbery.

Taper already - when is race day?

8 days...

Oh blimey, that close!

Where've I put my pom poms....?

How far down do you finish?  (ie how close to me)

Or maybe, remind me what it's called again (is it Severn Challenge?) and I'll go and look it up.

Yes.

Behind the sofa.

Last! Er, at Severn Beach on the Monday after the BH.

Yes. Linky 

Oh that's practically my back garden.

*makes note on calender*

or calendar even

but not colander

8 days....and counting!!  

Wooocsees You have the relay in a couple of days heading your way. I looked on line who's doing ours. Apparently some one from *Home Town* Bolton. Well thats a local person...not!!!!!   

Ant.....Hill Reps then, not too much of an incline, enough to get the heartrate up though. Say 60-80 metre long. Find one where you have to jog 2 mile to get to. (warmup). Go hard up, jog/walk down, then go again. keep pace/time consistant. Do 16 *up* reps, then warmdown 2 mile back home.   

Today I'm washing the car. then run/circuits. Hopefully am not required to help do friend's home jobs (cleaned greenhouse/help paint huge wooden gate) that hubby should be doing, but he's feeling tired/depressed. Maybe negative nagging is not the way forward, maybe give a list and leave him to it. If its not done its not done. Or do it yourself, but don't grumble about it.......no one appreciates a martyr  

Am starting to think.....the grass isn't so green on the otherside.....!!  

Crashie - I was thinking "the Monday after Beachy Head? But that's October". Then the penny dropped from a great height.

Mouse - is it torch day round your way?

We've decided to take the kids out of school for the day when it comes round these parts because it's not every day they'll get to see their cousin carrying the olympic torch.