RW Forum Six - 3.30

Shaggy v Gazelle

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12/09/2012 at 12:34

Deeply saddened to hear of Shaggy's passing.  Although I never had the privilege of meeting him personally, his online persona was of a deeply knowlegable runner who was happy to share his experience and to encourage his fellow runners.

Condolences and thoughts go to his family.

12/09/2012 at 12:58

Hi Paul and FF, hope you are both well?

Paul how is your training for Chester going? How long did it take you to get over your 48hr Thunder run?

FRTC Are you ready for your race tonight? Of course you are, don't forget to post your results

I have Just been out for a 10mile run 5mile easy and 5 mile steady, it went very well, I seem to have found a new bounce in my step

Take care all.

12/09/2012 at 13:03

FRTC- good luck tonight.

Gazelle- well done on your run and getting the bounce back.  I have similar planned for tonight- 10 mile run with 3m easy and 7m steady with some strides.  Do you know how long your taper is likely to be?  2 or 3 weeks?

12/09/2012 at 13:18

Nice to see Paul & FF

Race was last night !  I'll post on here for now. haven't even told you about Sundays sub 40min 10k

Proper nasty race. Real lung buster. road section, then running on soft sand, occasional rocks, really had to lift your feet and work hard for what felt like hours, then climbing up steps quads aching for another road section... then second lap of the same. Full on gale, along the beach and started to rain. Not fun.

On the road, 2 other vests ahead of me, plus one of ours... I thought the end was nearer so went into top race speed thinking 0.25m to go, was actually 0.75m to go... got gee-ed up by club supporting us, shouting for us to keep going. Went past our club runner, waay faster than me.. think he got a bit of a shock and said after I'd made him work much harder. But hey, we burnt the other two off.

Last mile in 6:16 rain pouring down, Would've been a mile PB in May. Painful, body screaming to slow down but gave it everything - and thought of Shaggy.

34:45 for 4.9 miles, first mile in 6:40, last in 6:16 and all that sand in between.  Ouch. Really hurt.

Couldn't have run like this even 3 months ago. 8 months 2-3 minutes behind or given up.  Or wouldn't have even been there. Think Shaggy would've been proud?

12/09/2012 at 13:20

Gazelle - I didnt run for 4 weeks after Thunder Run. My knee was so sore. I have been doing lots of cycling to try to keep fitness. I have now been running for two weeks (with very little pain) and managed a 17mile long run saturday just gone and started speed work yesterday and followed up with 10miles this week. I still feel fit just depends if i have enough long runs in my legs. Going to try 20-22 on saturday


You ready for Chester?

12/09/2012 at 13:41

FRTC, I knew it was yesterday I just checked my e-mail to you yesterday! What am I like hey. Yet another great performance, just shows how much quicker we can push our bodies at times. Don't be shy what were the splits in between? There's no stopping you.

Brolish, not sure ref taper, just know from one week to the next, sometimes it's good not to know. I did want to know how many 20+ runs that I was going to do a few weeks ago.

Paul bad news ref your knee but well done on keeping up your fitness on the bike. I have a bad half race the other week and I felt that I wasn't ready, however the last 10 days I think I have turned it around. I was thinking why am I doing this after the half but now I definitely have a reason to do it

13/09/2012 at 06:17

Gazelle, great to see that spring back in your step   I'm so pleased you have come through your dark training days.  I think those are the times that help us recalibrate along the way and they help us remember why we are doing it as when it feels good, it feels amazing!!!

PP and FF, great to see you again, albeit in very sad circumstances.  PP, I am still in awe of your TR24 performance!!  I really hope you will be recovered in time for Chester.

FRTC, sounds like you absolutely gave it your all in that race, exactly what Shaggy would have wanted!  Nicely done 

I hope your session went well, Brolish!

Podiatrist today   I'm extremely bored with being injured.  Oh well, good to get some dark days out of the way before I even begin my marathon training 

Scuba Trooper    pirate
13/09/2012 at 10:18


Speed Sheep - hope your legs improves and the Podiatrist works some magic. Your build up was going so well.

FRTC - Raced hard as always and confgrates on sub 40min 10km.

Brolish and Gazelle, strange to start to hear talk of tapers again, both of you seem to be on top of your training again, Brolish good luck with the half at the weekend.

Sorry for not posting much over the last couple of weeks, i've been busy at home and work and seem to have lost motivation. I have still done all of my planned training sessions and cross training with the appropriate vigour but still feel a little lost for inspiration. I'm still struggling with the pace of my interval sessions, this week 6x1200m @ 6:15-20mm the last couple were more like 6:30-35mm and the same the previous week. My longs and tempos are fine managed 16miles with 13 @7:30mm last Saturday and not worried about 9 with 6 @ 7:15 tonight. I think the main problem is not having decided on which marathon to do in spring if any. I still want a 3:30 but the fire isn't there at the moment.

13/09/2012 at 13:33

SS Good luck today with the Podiatrist, hopefully this will be a new beginning to your running career 

FRTC Can we have a read of your sub 40 10k race please, I wonder how many more minutes you can knock off between now and Christmas??

ST Sending lots of motivation your way Would it be worth trying to start off your speed session's at 6:30mm and then finish the last rep at 6:15-6:20mm? Might be worth a try and then it may bring back your confidence that the last rep was quicker than the first?  All of your other sessions sound very fast, you will be joining the "FRTC Speedy thread" soon. You will get the fire once you know which marathon you will be racing, you should know about London at the beginning of October I think. Good luck tonight with the 6@7:15 gulp.

I have just completed 5miles! avg 8:53mm. On Saturday I have to run 20miles with 10miles @ MP Gulp, Gulp, Gulp. I think I dread the build up for the long runs as I'm scared I wont be able to keep up the pace.

13/09/2012 at 13:56

Gazelle- you will be fine with 10m @ MP.  It only sounds scary. And you can't say you didn't ask for it!!! Lol.

13/09/2012 at 14:36

Hi Scuba!  Good to have you back   I know exactly what you mean about feeling a little lost.  I know London is what you're aiming for, but might it be worth entering something else like Brighton or Edinburgh, or even something abroad, Paris perhaps, and then seeing what happens in the ballot.  That way, if you don't get a place in London you have another race to run.  If you do get in, you can defer your place for the following year?  All the other big spring marathons fill up pretty fast (as I found out when I tried to enter something in March when I was injured) so best to do it now to secure a place.  Or look for something else in the UK which is a little more low key.  

Alternatively, scrap the spring marathon malarky and get entering Dubai in Jan! You know you are more than welcome to come and stay   OH and I will be running the 10k so we will get you to the start line on time.  Just think of that lovely winter sun........

Podiatrist lovely, he's very confident this is going to help.  I just want to get back on the roads, but in reality it is going to be November before I'm running again.  2012 is one year I would rather forget.

Gazelle, I'm sure you will get into your smooth MP running groove   As Brolish says, it only sounds scary when you think about it, once you are running it you will just, well, run it!!

13/09/2012 at 23:31

Are we staying with the thread or not? very busy on other one.. unsure.

Gazelle what did you want to know about the 10k? I posted a little race report in the other thread. Similar to the race on Tuesday though, I actually caught up with a fellow club runner, a way faster one at 4.5 miles.. said hello and freaked him out. Only finished 10 secs behind. Official time published as 39:22 today. Our club speed merchant won, in sub 34.. scary.

I'm sure its short 0.1m at least, so assume more like low to mid 40min. Still a stonking improvement in 3 months, and my speed is still improving.

Scuba, you will get your Mojo. Those sessions sound tough on your own. I do most speed sessions with club runners and it helps. 3/4m @ 6:15 is tough. what recovery were you doing? Wondered if they were lactate intervals or speed ones. Maybe give Edinburgh a try? I can vouch for it.

Gazelle good luck on the run at weekend. Pick a good route, you know is flat.Or maybe the method I've said before 4 mile run, go there & back, then 3, then 2 out back then 1... so 4/4/3/3/2/2/1/1 = 20. Or maybe your 10@MP, then club run straight after. I'm doing this with a pal sunday going for sub4 ish.

Speed Sheep, hope you will be sorted with the podiatrist help. Did you carry on doing the circuits? I used to do spin classes but found I plateau-ed eventually. Circuits never... you can always push harder, lift more and less impact. Spin could be a little hard on my achilles too, especially if they do any spin backwards sections.

Magic Mile Saturday, 21m planned sunday as above with pal. Oh, 10 miles tonight, 9@ sub 8mm, and final mile in 7:15.

14/09/2012 at 09:26

ST- good pace on your runs as always.  I agree with the others- sounds like you need a new target to get the motivation going.

Gazelle- good luck tomorrow, you will blast 10m @ MP.

FRTC- good luck with the magic mile, better you than me.

The weather is looking better every day for Sunday, it's overcast and cool and I don't think it should get over 16 degrees by mid day.  Very excited.


14/09/2012 at 12:49

FRTC How about posting on both and see how we get on? What did I want to know about the 10k?  ummmmm How can I run that fast I wouldn't worry about the 0.1mile, was it an officially measured race? If so take it.  I hope lots of people turn up for your magic mile event, good luck to you.

Brolish, I can't wait for your half on Sunday, I hope it goes to plan after all your speed work, just don't go out too fast.

SS Roll on November when the serious running starts

Rest day for me today so I have been painting the ceiling and now have white specs of paint all over! Doh.  I have sorted out two 10 mile routes for tomorrow, each consist of 5 miles and then back to the beginning, FRTC I was scared to do it the way you suggested as I would be tempted to stop if the going got though!

Chester sent this message out yesterday:

The 2012 MBNA Chester Marathon Live Results system is now available.

Participants, family and friends can all use the Live Results free system to share in the fun.  Sign up now to have race progress posted directly to your Facebook or Twitter feeds!

On race day, spectators can get the status of runners in real-time using the Participant Tracker & Leaderboard.  Details such as time, pace and estimated finish time will be instantly available!

Wit woo

Good luck to all racers for the weekend. Enjoy.

14/09/2012 at 12:50

P.s FRTC I have no flat training routes close to home

14/09/2012 at 13:17

yes, it was an officially measured race.. plus it says 10k in the title. He He.. so I'm having it ! As for running that fast, 2 speed sessions is helping definitely. 6:15 mm was my burnout pce wise 6-8 weeks ago, I may get close to 5:45 tomorrow with the racing flats.

Maybe I'm a little weird, I kinda like the speed sessions.  They feel tough but I'm so used to circuits when you smash it to point of fatigue for 20-30-40 seconds that 3 minutes or 6 minutes is just less pain.  Don't think we will get many for the magic mile, it was more an after thought to list something.

Good weekend all. Gazelle, enjoy your 20. we can track you on Oct 7th !

Good luck Brol ! remember Shaggy. Be Brilliant.

14/09/2012 at 20:54

FRTC, 5:45 or under I hope for tomorrow If your weird then so am I as I love speed sessions, short and sweet. Who invented the marathon or ultra's hey! Oh must stop talking or typing with negative thoughts, we do it because we love it!!!!!!!!!!

15/09/2012 at 05:58

Awesome, I am signed up so will FB stalk you on the day, Gazelle 

No plateau-ing at spin, FRTC, that's what the dial is for - just turn it up and make it harder!

I got back in the pool yesterday for the first time in ages which was really good.  I will incorporate more swimming into my training, definitely!!

15/09/2012 at 18:39

SS Best I put in a good performance then on race day hey! Next you will be doing tri's with all the spinning and swimming

FRTC How did your One Mile time trial go?

20miles for me this morning went very well, the last 10miles were done between 7:31mm and 7:35mm so very happy with that. It was slightly faster than "The Boss" suggested but I just went with the flow. We have just got back from a Pie and Ale festival now getting ready for a house party!

Best of luck tomorrow Brolish, let us know what your new pb is asap.

15/09/2012 at 22:00
Gazelle- that's a cracking MP run whoop whoop
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