RW Forum 6 - Sub 5

Morning all!!

 Wow- 3.15 for a marathon I'm in awe!!

Welcome Spence- good to have you along!!

Tracey and Helen- definitely see you at the start line and even more definitely in the pub afterwards

KK- sticks of rock all round I feel, just watch the teeth i lost a crown just after Brighton last year indulging in a stick I was not happy but my dentist undoubetedly was.....

 Len- you'll love London I still get goosebumps thinking of it- I'll be at Mudchute so will give you a big cheer!!

Waves to everyone else

Right

The plan seems to be going ok- last year I used Shades 3 run a week plan which really worked for me but this year I'm aiming for 4 runs a week!

I have a garmin and no doubt will bore you all senseless with data

I run on my own but would love to join a club but the mental hours at work mean I havent got round to it yet!

My half marathon PB is 2.13 set at Brighton Half last year

10k PB is 1.02 but havent raced a 10k for about 2 years- but am looking forward to finding one to take part in soon!

Right im going to try and get my plan up onto some kind of googledocs or something but bear with me as technology isn't really my thing.....

but this week I have

4 x 800m intervals with 200mrecoveries

easy 6

2 mile tempo run

5 miles- and the plan says aim for sub 44

i doubt it will work as it couldn't be that easy...

Afternoon KK!!

Just been out for my intervals

4 x 800m and the splits were 7.58/7.57/7.59/8.02- so very happy with those

Im on the late late shift at work today so will be on the internet on my phone- it doesn't seem to get along with the RW forum but I will try and look in this evening on my supper break!!

 what's everyone else been doing running wise today?

Afternoon Vik - looking forward to reading your progress.

Running wise nothing for me today, infact I've lost my running mojo and so far only been out once this year.  Just moved house so spending my time making that all nice.  Hopefully when it warms up I will have more time and will be back out pounding the streets.

Evening, nice to see theres going to be a few of us along for the ride.

V - there some good splits for the 800 what was your rest period in between the sets.

just over 8 miles in two commute runs today and hour turbo planned for tonight.

Yeah fairly lucky with the showers at work.

Have you any pre Brighton race plans

Im doing Brighton Half in feb- I've got my HM pb there and love the course, even if the organisation leaves a lot to be desired and Kingston Breakfast Run on April 1st, its my local race and a good way to start the taper as it'll be my long run and a friend is coming down to run it too!!!

The schedule says that I should aim for a sub 2.00 hrs half and I'm going to get as close as I can to it even if it makes me

Right off to bed for me... night all

Mornin'

Good that you have a couple of races booked.

Talking of recording your distances/splits, i stick mine on Fetcheveryone...where are yours Vik, Garminconnect or do you use another site,

Anyone else running Brighton out there?

*pops head round the door*

yes, me for Brighton Marathon. Probably somewhat behind Vik. Aiming for a finish, I'm just lurking here. McMillan has sub 5 as possible from my half PB, but I'm not making it a solid target, more an in my dreams scenario.

*vanishes quickly again*

ahhhh Helen- don't disappear you're training going fab from what I've seen on facebook!

you'll love Brighton its such a friendly race!!

 I use dailymile to record runs online then sportstrack on the computer!

Just back from a drizzly 6 miles, avg pace 10.48 my tight calf was tight again so took it nice and slow- time to get out the foam roller again me thinks!!

Rest day for me tomorrow and a 17 hour shift at work.... oh the joy!!

Now no disapearing Helen..

Vik do you see anyone about your calf? I love my foam roller and tennis ball..but sometimes i have to admit defeat and defer to the sports physio for a rub down...usually once a month during one of my cut back weeks.

Had a rotten day at work where i was the original shite magnet for trouble. no running today so will turbo later.

17 hour day is that normal?? I thought i got some rough shifts.

Was your pace today comfortable even though you had a tight calf?..Do you run at that pace for your longer 10 mile+ runs?

If it's still sore in the morning then no, i wouldn't run that hard, do you have the option of swimming?...

I know everyone is different in dealing with niggles, I'm lucky, if running has caused the problem i move to cycling or swimming for the next few sessions. If it is a case that the weekend off running and the physio on monday save you from a long term injury then do it.

Many runners do run with slight strains but it looks to me like your ahead of your schedule at this point and a few days to heal means you'll be better.

My long run this week will be back from work, 18 miles after an early turn, going to try to run it steady.

If your still running sub 11 when your up to 18 milers then i reckon you can be

Fridays Tempo 2 is that really just 2 miles?

How's your nutrition going during your LSR's...are your eating and drinking?

VikW wrote (see)

tempo 2 is 1 mile warm up and cool down with 2fast miles in the middle, I've been doing them at about 8.53 average pace! I

*thud*

*closes door quietly behind her*

Ok..seems an odd session to me.

In my training i take a gel every 45 mins rather then distance...as you slow your making the time between that energy boost longer. Which ones do you use?

I use the Powerbars gels..reason for that is they contain both fructose and glucose as opposed to Lucozade that has just one. they also have a good level of electrolytes to replace what you sweat out.

How much you drinking when you run?

This is one area i am poor at, i really have to force to myself to drink...i try to stick to water...i did once mange to pour a cup of lucozade over my head thinking it was water...mnade the last few miles interesting.

Was it the heat that hit you last year or setting off to fast?