Auviour Paris: So long and thanks for the cobbles

Oscarr, thanks for the reports sounds ace, I would love to say I would be up for it next year, but nippers will get in the way...doh!

MCS..I need a new pair of inov8's so the e-mail would be ace

I've just got back from a session that I've wanted to do for a while but never quite managed, I ran a 10M tempo run in 59:59...think I must be back on form.  On the downside my white longsleeved top is now black and my bottom is still numb from the cold (skins really have no thermal properties!)

Fabulous OCD time for 10m Choisty   I wish I could run that pace, just for one mile.  I ran three miles "tempo" tonight, but I'm embarrassed to say it was 8:30 pace.  Definitely not worthy.

On a completely non-running related subject.  Remember I went AWOL to prepare for my uni exam? No? Well I'm reminding you now.  Anyway, I just got result notification and.....drum roll..... I got a distinction!  Sooooooo chuffed 

Wow Choisty! That's amazingly quick! I couldn't do 5km at that pace! Wow! Although I managed to knock 22 seconds off my parkrun PB on Saturday - woo! (If only ONE of those miles was at your 6 min/mile pace!!

Nice one Tenjiso! That's fantastic!

Ten 

Be proud, what a result. 

Mr super speedy Choisty send me your email address and I will forward you that email. Great run. Skinz are good but when its cold wow you feel it........

FANTASTIC always great to pass an exam. Congrats TEN.....well done.

the past is but the beginning of a beginning.

Thanks guys

Reikki - I've started using the roller just before going to bed.  Without doubt my knee feels much better in the morning, whereas before there was always pain when I got up first thing.  I'm getting hopeful that this is the way to go, in spite of my earlier doubts.

I finally get to see the orthopaedic consultant next week.

Ten, congratulations  great result after endless hard work

Pace isn't everything...effort is.  to that end has anyone read Matthew Syed's book Bounce (the myth of talent and the power of practice)?  an excellent read and some well made points, but the basic thesis is that practice or more correctly purposeful practice and embracing failure is the only way to succeed.

Sounds interesting, I remember reading something from Paula about how many girls even in her year in school she reckoned had equivalent talent. 

Ten my knee hurts!  Hip much better on the right, but left knee seems a tad sore round the edges, perhaps even as a result of the exercise where you press it against the ball/wall as mentioned before. 

Just did 8.71 in 1:35 along canal and on the mashes, now for the flurry of activity and dash out the door we associate with work! 

Yipppeeeeeeeeeeeeeeeeeeeeeeeeeeeeeees all round!

Well I've been taking the advice on base training for the London marathon and just completed my second hilly run (Sunday was the first) over the beautiful and big Surrey hills, what a pleasure

What a cracking day here in Bakewell.......bootiful. INTERVAL SPEED TIME.....ouch....that hurt give me some food!!! Not done any serious hills yet Choisty so will do that tomorrow and Sunday......all the best for your base training, stay fit.

9.07-7.45-7.50-8.58-7.23-8.25-6.54-7.55....lovely sunny day, cold and managed to crash a couple of faster miles........tough.....couldn't get out of bed this morning but amazing how I kind of enjoyed that!!!

Great running mcs

Always nice to see a mile startign with  a 6 especially that deep into a session...lovely day here to but it is club night so no running at lunch, I start doubles next week

Cheers guys must admit I fear intervals, well my CHimp does.......must read that book RR recommended.....where is the link? WHat do doubles comprise of for you C ? I do small ones to work and back but not lengthy ones!!!

Doubles start as an easy 4M midday with reps/tempo in the evening, but the lunch run will creep up to 10M with either 8M of reps or 10M of tempo when I'm at peak mileage during marathon training .  How long is your commute run?

Three runs so far this week a 5, 7 & 8m.

The first one was a bit of a milestone for me as I ran the whole thing in the 75% MHR zone for the first time - no drift at all and it is quite a hilly route.

Second run a bit quicker overall about 8:04 min/m - a dawn run, really beautiful and then 8m general aerobic run this evening in the moonlight but also about 4 degrees C. After getting warm enough to concentrate, I banged in progressive increases in pace per mile to 7:30 ish and then cruised home.

A very wet, muddy XC alongside the Thames at Culham awaits on Sunday.....