Auviour Paris: So long and thanks for the cobbles

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27/12/2012 at 12:33

RR - hope your foot recovers soon!

MWW - great to see you've started preparations for April!  It'll be here before we know it.

This morning I ran 8m with 4m Tempo (outdoors).  Planned 10:30 warmup/cooldown and approx 8:15 tempo.

Splits 10:33/10:29/8:13/8:19/8:10/8:20/10:20/10:22 avg. 9:21

HR 127/131/154/158/165/164/152/141bpm avg. 147bpm [plan range: 158-174bpm]

It rained from the moment I started the Tempo, to just before the recovery.  Perfect timing!  I planned it like that, of course 

27/12/2012 at 13:19
Nice one MWW!!
27/12/2012 at 14:38
Ten that us some awesome running!
28/12/2012 at 08:07

Good running sir!

28/12/2012 at 08:19

Thanks Reikki/Bo.

This morning I went out at 5:45am because I wanted to give my headtorch a go on a relatively easy run (four miles recovery, including two miles of pitch black trail).  A new experience/adventure for me.

How surreal is the feeling when you can see the ground moving beneath your feet, but the peripheral scenery doesn't appear to be moving?  It felt the same as running on a treadmill .  Except that I have yet to simulate wind and rain in my garage.  Only when I got to a more enclosed wooded part of the trail did it really feel as if I was moving.

I'm going to carry or wear a second torch in future.  This should prevent me from having to run with my head bowed to see the trail nearer to my feet, and help with being able to quickly glance at my garmin.

My next run is 14m LSR.  It might be risking further floods if I run it tomorrow, so I think I'll do it on Sunday this week.  I'll keep my eye on the weather forecast and decide later today.

28/12/2012 at 10:57

Morning all!  Just checking in - you're all making me feel very lazy! Right.. up... butt... kick... GO!

Will catch up properly soon - am still unpacking etc - our 1½ hour journey home yesterday turned into a 4 hour crawl - eurgh! Then a 20 mile diversion as we couldn't get across the river!

On the plus side - my head is still full of images of our jog in Derbyshire last weekend - fab fun - splashing through fields upto our ankles in mud and water contrasting with the beautifully surfaced Monsail Trail.  Rascal had a ball until she ran out of steam but she ran the majority of the first 7 miles!  Looking forward to going back next weekend now!

Treadmill sesh for me today - time to start building! 

Everyone ready to declare their final mileage for the year? Upto and including Sunday mine will be 1412.  Really intrigued to see how next year will compare!

Happy running all... 2013's gonna rock - all our niggles are gonna vanish and we will be conquering all our challenges!  FACT

28/12/2012 at 13:22
I love your attitude SB, will declare mine after Sunday just in case they increase!

Just had an eyeballs out treatment on my foot, now instructed to lay off the ice and get twiddling.

Managed 6.5 on the Alter G this morning with 30-20-10s , a whole new concept to me anyway!
28/12/2012 at 14:37

Two recent runs in the bag:

Boxing Day 8 miles lactate threshold run - 2m w/u & c/d with 4 miles at HM or better pace as follows 6:52; 6:52; 7:06; 6:59 (2nd pair uphill and upwind).

Today 9 miles general aerobic - Time 75 mins; avg pace 8:15 min/m

28/12/2012 at 16:56

Love being back into a structured regeame again. Takes away the planning effort a bit (I'm using the RW Ultimate Sub 3:45 programme).

I've calulated my paces as:

Recovery: 9:50

Easy: 9:26

Slow: 9:11

Steady (MP): 8:12

Brisk (Half MP): 7:52

Fast (10k): 7:33

Seems to be about right, did 3 miles steady this morning, but averaged 7:59, so 13 second per mile too quick (got to get used to pacing again). Has Sam's voice in my head, telling me off.

Ten: Don't go Sunday!!! I run by a river and want to live!!!!!!!!!

28/12/2012 at 18:08

I hope you all had wonderful christmas' and santa brought you what you deserved I asked for Mo's legs but got a turkey leg instead!

Well marathon training started again on boxing day with a now tradition evil sesh, 1M warm-up 3miles at marathon pace 3miles at HM pace 1M warm-down...however the pacing was rough ended up going 6:12 (warm-up!!!) 5:37, 5:40, 6:00, 5:56, 5:40, 6:02, 7:50 (warm-down) too hard to start then could keep it going, still it equates to about a 35:45 10km in the middle, with a hang-over feeling bloated and much better than last year.  Just for reference Mara pace is 5:55 - 6:05 and HM is 5:38 - 5:43.

Hers's to a cracking and fast new year

28/12/2012 at 19:23

Mike - are you following P&D (looks suspiciously like it )?  Which schedule are you on?

Good to see the spring campaigns are well and truly underway!

BoD - Sunday is predicted to be the best day.  I'm hoping the water will have receded.  Tomorrow is looking decidedly dodgy, so it's a rest day for me.

28/12/2012 at 20:44

Choisty you did the right miles, just not in the planned order!

Sounds like you were raring to go, then reined it in, so only the last 6:02 mile is off trend.

Here's hoping for Sunday Ten, not that the weather is my concern.  

29/12/2012 at 08:46

Windy!!!! And that's not just the sprouts' revenge!

3 easy this morning. Weather looks OK for tomorrow, temp is dropping, whic will be nice. Have a good weekend folks.

29/12/2012 at 11:32

Bit blowy here too so I sat on the turbo and read the copy of 50 Shades of Grey that my sister decided I need to read...made the hour go much quicker I can assure you!  Not my usual choiceof reading material but am hooked! TRX Class this afternoon - will be fun as Ben's coming out to play too!  His first go at it!

Here's an interesting one (mainly for Reiki):  Upon playing with our new body comp scales we got to wondering about hydration levels and body fat - ours both work out about 2% below what the chart on this website thinks they should be - which would probably be about right and that we both need to drink a bit more ... (It's not the most scientfic website - but it has the info displayed conveniently!!)


29/12/2012 at 12:14
Hi all - great to see so many of you already into structured programmes, bodes well for a great 2013 year for running and racing. I am over in west Wales for a couple days visiting my new grand child, my first grand daughter - cant tell you how beautiful an experience it is.

Did a 6 mile hill run this morning in the wet and wild then a full Pembrokeshire breakie, brilliant!

Really looking forward to all the endurance work when I start the Wall training - such a great thing to focus on.
29/12/2012 at 14:05

Hey SB I'm in range - near the top of fat and the bottom of water unsurprisingly.  Although actually I drink loads, so now I'm wndering whether there's an established relationship between the two rather than that scales think one is always at the expnse of the other, especially as they don't measure muscle. 

Oscarr I'm looking forward to the Wall and I'm not even doing it this coming year I tell you all again now for definite. 

What a blessing your granddaughter is.

29/12/2012 at 14:09

OK very crazy insane scary update follows.  

I went / hobbled to the collection office to pick up a parcel, then on to the Post Office to pick up another , returned home via the market [leeks, spinach etc], and the newsagent [won Euromillions again], to find another card telling me to go to the collection place and pick up a parcel....BUT having espied the postie's cart tied to a lampost in a perpendicular street, I jogged over and it didn't hurt hardly at all!

So I jogged down my street back to house [about 20 steps] and confirmed that foot is preferring the jog to the stroll.  Parcel was compression anklet for poorly foot, the previous tow having been ZipVits and what looks like the entire 2012 output according to Amazon. 

How suitable is this!?! 


Edited: 29/12/2012 at 14:11
29/12/2012 at 15:36

Ten: yes P&D miles/wk x17 for the third time.

Might tweek it here and there to follow new coach's ideas when we settle into a routine.

For instance: P&D schedule tomorrow is 13m w/8m @ MP

Instead, I will run: 2m w/u: 3MP; 3HMP; 3MP; 2m c/d (the idea is that the 2nd MP should feel "easier" after the HMP stint!

I will let you know.....

29/12/2012 at 15:37

Sorry - should read P&D 55 miles etc

29/12/2012 at 16:48

Hello all

Oscarr - Well done on the 6 miles - enjoy your visit to West Wales...I am not too far from you congratulations on your new Grand daughter

Reiki - sound a bit like a comedy show! Hope your poorly foot is improving?

Mike - sounds like a scary schedule - well done!

I did 8 miles this morning, the schedule said 10 but given I haven't run more than 6 miles since May, I though 8 was enough. Hope to build up and be on schedule with the LSR's in the next week or two! 

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