Auviour Paris: So long and thanks for the cobbles

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25/06/2013 at 09:33

Ten - congrats, although you were 1min10secs out !!!  Oh, and yes, SB did cross the line a second ahead of me - nothing to do with gentlemanly conduct simply that i couldn't catch her!!

25/06/2013 at 20:03

CONGRATULATIONS to the Ultra team awesome effort and if the weather was like it was in Derbyshire area you did amazing. Well done to the pair of you brilliant training and run walking for 15 hours amazing well done.Enjoy the break and holidays all.

I have got some new trainers on the way and am back to the training three times a week as of this week so far, getting up at 5.45 and running prior leaving for work at 7am. Thankfully its light and my bro is also running well now. Enjoy the summer folks.

26/06/2013 at 07:12
mcs I find that early early is the only way to play it with this annoying work thing.
27/06/2013 at 13:04

oscarr - like I said at the time - I'm sure you were right on my shoulder - not sure where that little burst came from - must of been those last 7 jelly beans!

And for my next experiment... I shall be attempting (over the next 21 weeks) to build back up to and replicate Cyprus on a 4 weekly cycle with the 4th week being a half distance at base pace rest week.

So... that basically means running 4 times a week on a 6k/½/11k/10k pattern with increasing amounts built into each run done at the respective race HR - novel, no?

In the midst I have a couple of parkruns, 2 10ks, a 10m and a half planned - just to keep my 'race once a month' pattern up to date!

If I have any energy left I will add in a couple of strength work/cycling day! oscarr tells me that hill work is key so I must make sure I get my goat-legs sorted.

Anyone tried replication type training before?  Thoughts?

28/06/2013 at 05:52
SB I am a major fan of train it lke it is, and since you guys did the Wall training that way, I think it would translate well for Cyprus.

At the moment I'm doing quite heavy training 3 or consequetive days every couple of weeks because WPFG will be exactly that, of course not optimal at all for me right now due to the lack of running.

I even went and did [in 2012] the actual half they are going to piggyback in August, and like a bit of a trot alng the Highway to get in the mood for VLM!

Yesterday was a turning point for me I hope...7.3 miles in 1:02 - OK so this was @ 50% of bodyweight max [warmup slow mile, 3 each x alternate mailes @ 8:30 [45%] & 7:30 [40%]

Good laugh though and foot etc felt better afterwards not worse!
28/06/2013 at 08:20

Glad you're on the mend reiki!

It does seem to make sense doesn't it - just seems a bit odd I spose cos it doesn't follow the traditional pattern of intervals, tempo and lsr.  Still - you all know my bias towards training, any training at all, as long as it's regular, progressive and varies in intensity


28/06/2013 at 13:37

Sleepy - sounds good to me - just one small point on your post, the order of events in cyprus is 6K (flat) - 11k (hill) - half (hill up and down) - 10K (flat).

My next project is the Abingdon marathon on October and will probably do Maidenhead half in Sept as prep plus maybe a 10K in august.  All this follows a very light July resting.  Already got itchy feet to get running again but will try and resist.

28/06/2013 at 14:29

oooh ok - thanks - will choppy changey!

Isn't it funny how quick October is coming around...




28/06/2013 at 19:16
Too quickly for me perhaps!

Am experiencing not inconsiderable DOMS today!

Did a Pilates class first thing, had Tui Na, managed 45 mins on a XT as I had to go to another building that has a gym for an awards ceremony.
29/06/2013 at 10:54

Finally, I get a chance to catch up - but it was worth the wait. Congratulations Sleepy and Oscarr   You did yourselves and your training an immense amount of justice and showed us all what's possible when we set our minds (and bodies) to it. Enjoy your rest/recovery.

Sleepy - don't forget to post up some snaps if you have any, and I assume my chocolate candy bars are in the post?

Last week I won the sweep on the times and ten pounds on the lottery too. The universe must be coming back round to meet me!  

mcs - I've been getting up at 5:30am every morning and out the door at 6am for my runs. It really is the best time of the day to run IMHO. 

Reikki - I can certainly sympathise with the DOMS! My hamstrings are feeling it after some hill reps I did on Thursday. I gave them a good (and painful) stretch after my 12m run this morning, followed by a session on the roller (yes - I do still use it regularly).

29/06/2013 at 11:18
Good to hear Ten!

I'm hoping to escape got another round on the Alter G thus afternoon!

Mornings are my best time too, but at the moment I have to wait for places to open, usually at 7....
29/06/2013 at 13:46

Yay Ten - nice turn of luck!  Are you on facebook?  Pics are up on there ...




30/06/2013 at 17:08

I'm not on facebook Sleepy. I was for a while, but I hated it.

I took my son out for another couple of miles this morning. He claimed he liked it more than playing console games (LOL - believe that you'll believe anything, but at least he seems to really enjoy the runs). He did a bit more walking this week, but boy can he sprint?!! According to the garmin we hit 5:14 pace in one short burst. If he carries on like that I soon won't be able to keep up! At least I pwn him with endurance 

So far this year I've clocked up just over 1000 miles. All being well I'm going to smash my previous annual mileage record (1361 miles).

07/07/2013 at 16:28

Sleepy & Oscarr - congratulations on your achievement.

Its been a while since I've been on here as we had a week in St Andrews for my daughter's graduation - clever girl came away with a 1st class honours degree but no Prince.

As for my running well I managed a jog to and then one lap around the local parkrun course, but sadly the event was cancelled on our final Saturday so I missed adding to my parkrun total. Later in the week I had a run down to the famous West Strand beside the Old Golf Course, and the beach was as glorious as ever.  

Back home and a track session last Monday with the Club: 3 lap jog w/u then 16 x 200m of 45 secs recovery. Managed each split in a range of 35-38 secs and book ends of 40 secs when the kids got in the way (honest)! In case you're wondering it was Wednesday before I could walk easily after that, and then only after a very slow 6m jog recovery.

Roll on to Saturday and Newbury parkrun: completely out of the blue I ran a PB of 19:40 an improvement of 29 secs on the previous one. Age Grade 83.xx%

Then today in about 26c I ran in Choisty's local Twist Kingsclere 5m mixed course race. Part road, part gallops (1m uphill; 250ft in the full sun); part meadow and trail through the woods. It was hot but it wasn't crowded, sadly numbers were down because of other competing events locally, and maybe it was just too hot. Anyway, beat my last time in 2011 and came home in 34:43 (garmin) so pleased to go sub 7 m/mile on a tricky course.

07/07/2013 at 16:53

Congratulations all round, fabulous achievements, & sub 20 for the Park Run is brilliant!

That 200m session sounds blinding.

I'm still at the Alter G stage - up to 80% of body weight at steady pace, still only 65-70% for intervals, another 3 hour Aqua Jog this morning on top of a 3 hour cycle yesterday, but will be away at the World Trials this coming weekend, so won't have as much time [I did manage to get an hotel with gym, pool, & spa though, & it opens early enough to do something before popping up the road to support the athletes I work with, & generally enjoy.

Watching Murray here, it's painful!
09/07/2013 at 12:47

Sounds technical SB all this training larkey!! Ran three times last week including a hilly eight on Saturday in just over an hour, ran last night three and abit quickly and cycled into work this am and home again tonight but hard work in this lovely heat.....enjoy all.  October is the Coniston 14 which is my focus now and need to up the speed and mileage as the weeks fly by dont they!!!

10/07/2013 at 12:56

A cycling kudos last night as got home from work in 1.15.....took three minutes off my best time. Will keep trying to improve, love cycling inthis weather.......

11/07/2013 at 09:54

mcs - any PB is worth having even if you have to sit down to get it! Lol!

12/07/2013 at 12:25

 wish I could hit your running PBs Mike you are amazing!!!
Did a 7.45 mmile yesterday am so getting a bit of speed back....but long way to go to be able to do 13 miles at that speed me thinks. Enjoy the barbecue and sunshine weekend!!

15/07/2013 at 15:06
mcs it sounds like you are back!

Just got back to Euston from Birmingham where almost everyone I was rooting for won or had a giant PB, then here was a little surprise in the 10 000!!!!

I was do glad I stayed in the posh hotel with gym & pool (as I thought I'd be heavily reliant upon both), but in fact it was the minibar for veggies & chicken etc that proved the real winner, because I had my 1st full gravity run in 2 months, & 2nd, & 3rd,.....

Many nighles but phew.
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