RW Forum Six - Sub 3:30

Chicka - I love that feeling you're having right now.  When you spend hours analysing all the available data and it all tells you the same thing - you did fantastic!  Enjoy it. Great pacing.

Redders -  Glad to hear you're on the mend.  Stick with it.

2old - I read your post about the weather and did a for you.  Then read further down and about the GER weather reports and completely forgot I'm racing too!

YM crew, I'm thinking about the drinks station.   One of my friends (O4S Pam - she's doing the RR so not running the TM... lightweight!) is marshalling so we could have 2 stations, meaning we'd hit one every 2.75 miles?

I did DD's fruit diet yesterday in a bid to lose a couple of pounds this week.  However, I've been on a course today at a lovely country hotel, which included a lush 3 course lunch (including crispy belly pork ) so any good yesterday has been undone today.  5 miles planned this evening.

Evening all, great reports Chick and Gazelle. Sorry your marathon didn't go as planned Becs, but well done for toughing it out.

I've been doing nothing for a couple of days (I like to properly taper!), but will do a short intervals session in the morning and then an easy 4 miles or so on Friday.

Drizzle would be good on Sunday, heavy rain less so.

Spoons, are you still happy to car-share from Swaffham?

I'm doing a session with some 0.5m @ HMP tomorrow Daren. Drizzle would be good for running but not so good for the hair.

Yeah, I'm thinking of maybe doing some 800s at HMP too - maybe a couple of them then a few 400s at 5k with nice long RI. Nothing too strenuous!

(((Becs))) hope you're OK, you've still run a marathon so don't be hard on yourself.  Hope the knee is OK and you enjoyed the rest of your time in Chicago.

Chick you've been through so much in the last year, to even be running a marathon is impressive enough but I'm so, so pleased for you that you cracked 3:30.  There's nothing like a bit of trance blasting out around the course of a marathon!  Well done leave Red TShirt, Blonde Ponytail and Pink Compression Socks behind, and then overtook Tanned Toned Midsection.  Show them how it's done!  Nice splits too

Good to know the manual lapping worked for you Bro, always best to practice in a few races beforehand.

Gazelle, also a brilliant race report, you're right to be proud of yourself I hope you're still on a high   Have you had the salt sachets before, in both races and training? I'd be worried I'd vomit after a mouthful of salt  But it makes alot of sense as gels alone just don't do it if you're prone to cramps.  I've heard people recommend salt before. 

Stay postive Scuba, hope the doctors do their jobs and come up with some answers.  

4 miles done tonight with Parsnip.  He was asking about doing Town Moor!  Minni do you know if there are any places left?  Oh that would be really useful about the water stations, should we just bring along a few bottles with our names on?  

We're also both thinking of Berlin again next year - him to run, me for beer, I'm not entering any more marathons after London, honestly

Evening. Tonight was 12 x 400s all around 1:28 so pleased with that. No session for me on Thursday. Mini taper starts here.

You've clearly given this some though Minni!   I like the idea of using fruit shoot bottles, can we just stick a table wherever we like?!  0.25 mile away from a bin would be perfect.

Fab I'll let Parsnip know

Speedy 400s Spoons 

It's like being an elite! Our own bottles, a support crew, all we need now is a bloke driving a bike with his mate on the back filming our every step and we're sorted.

I'll bring a scooter....

Red -  Good news, give it time and you will be back running.

Carrot -  Retiring after London. Do you need a med cert for Berlin?

2old -   What's your target  for Sunday?

Spoons -   Nice quick 400's from you, similar session from me this morning but only 9 repeats, slowest 1:35(first) and the others inbetween 1:24 and 1:29.

Minni - presumably if we leave stuff on our tables there is still a chance someone else could pinch them? Just thinking about gels - it would be ideal not to have to carry them, or at least only a couple, and have the rest on one of the tables - my plan is pretty much one at the end of each of the first 4 laps with a couple of spares just in case. But I'd worry if I got to the table and they were gone - what do you think? Safer just to load up the belt?  It's less of an issue if water gets pinched as we can use the cups if needed.

I think on one of our tables we need to set up a ghetto blaster for the trance music

Any sort of rain plays havoc with my hair...goes horribly curly which is so not a good look for me

Yesterday's run was better than Monday - 6 miles with 4 @ 7.20. I'm running again today - just easy pace, then rest tomorrow. I'll probably do something Friday - I quite like my last run before a race to be quite fast, so long as it is not the day before, so I might do some intervals, but not that many of them and probably not at full pelt, but just enough to feel I am in good form for Sunday

2old - latest forecast for both Liverpool and Peterborough is better, at least according to the BBC website...11 degrees, white cloud/sunny intervals, light wind...so my hair may be OK after all!