Auviour Paris: So long and thanks for the cobbles

Hi Bo  just a quick question  are you still off the cigarettes 

BoDuke wrote (see)

Apart from an 'incident' when I left Probation to go to Youth Offending. 

I don't remember you mentioning this darker side of your character in your Asic's application?  

Good on you BoD!

Guys I managed to start following some of you on Run Britain, after noting that my score had worsened yet again, and now I'm not going to race much, boo hiss.  

Choisty - 30 left foot strikes = 60 foot strikes in 19 seconds = 190 strides per minute?  Shouldn't it be 30 left foot strikes in 20 seconds?  I know this is being pedantic, but just want to clarify whether it's a typo.

My P&D plan calls for 8 miles including 10x100m Strides next week, so this is useful info.  Looking at my schedule, I'll probably be simulating on the treadmill.  So I'll just pick a max speed that I feel comfortable with (to avoid injury) and switch to that during the run.  I'll try to count once I get to the top speed to see what my cadence is (though maths isn't my strong point when my brain is oxygen deprived ).

Julian Goater is a big proponent of maintaining fast cadence,  e.g. shorten stride length but maintain cadence when going up hills.  He describes it as shifting gears during a run.

Well done on giving up the fags BoD! I gave up just over three years ago - it's bloody tough!

Enjoyed the special coffees last night - bit delicate this morning though!

I'm off to the track in a minute - going to do ten reps of 100m easy (roughly mara) pace then 400m hard (just over 5k pace)... Should burn off the rather large breakfast I accidentally ate this morning.

Steve - saying you "gave up" suggests that you have sacrificed something from your life, which makes it tough.  You have quit the fags and will reap benefits of a longer, better quality, healthier life.  You are going to run a marathon!  You have quit the fags, but you have given up nothing worth holding on to.

Well said that man! 

Gorgeous day here - looking forward to getting out later! By rights it's a biking day but might do my run instead as it's so nice - oooh swappy changey - what a rebel!

Ten - hmmmm - would be nice to have some gears wouldn't it... vroooom vroooom

rr - don't worry - it's the annual trend that's all that matters!  None of my races since the late summer have counted (still sulking that my mara isn't on there) but my score/ranking has only dropped slightly - and it'll make it easier to beat when I get going again... fingers crossed!  Looking forward to my first race of the season being in a new age category - should automatically jump up the rankings a bit hee hee hee

4m recovery run this morning.  All first gear

The weather is looking good for tomorrow's twelve miler.

Well I did Park Run but was a tad rough, bith wheezy and queasy, 25:21.

Ten it's very easy to count 180 cadence on the treadmill as you can see the seconds tick by as you pick up your right foot - 2 - 3, left - 2 - 3 etc.  So 3 steps per second with the focus on floating the foot that's rising rather than plonking the one that's landing, kind of like a waltz, is what I do, although I didn't realize that was strides.

I did do a couple of strides today before starting I reckon -  could do with a masterclass.  

Choisty your schedule looks like my brother's, I'm jealous, it's exciting just looking at it.  

SB my trend is down but I am ageing appropriately like yourself so look out world in 2013. 

After the tui na yesterday my upper back is so much more mobile, even if it is a bit crunchy.  Could save me a few sessions of bending over that crazy golf barrel thing could this. 

I was quietly pleased with my discipline this morning.  12m at MP+20% for the first five miles, middle two miles at MP+15%, and last five miles at MP+10%.  My heart rate was well within range.  

I had a bit of a brown-trouser moment passing some hell-hounds.  Two alsations, a rottweiler and a mastiff (which was standing taller than the gate holding them in!).  It was the most vulnerable I've ever felt while running.  If you've seen the original Omen film, then you know what it sounded like.

You can tell marathon training season has started already.  Normally I see one or two runners at most on my route, but today I saw around a dozen.

That's week one down, with 33 miles in total in four runs.  I've enjoyed it, so it's all good.

I only had a 5 mie steady to do, but 3 miles in had a searing pain in my right hip, which forced me to stop immediately.  

Long walk home, but at least it was sunny.

But I did all those glute med exercises!!

I never stop, that's how bad it was.