RW Forum Six - Sub 3:30

Minni v Dubai Dave

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Dubai Dave    pirate
16/10/2012 at 12:18

Nice reports folks, looking at the Wava table were all remarkably similar in ability with the exception of O4S who is awesome.

Darren: Calm down mate your just Shit

Hammered the club run last night. legs were tired this morning. 2.5K swum at lunch, will recovery trot tonight. 

16/10/2012 at 12:44
Xpost Daren. It is annoying. Do they not realise who you are! Yell them we'll all boycott unless they sort it out for you.
16/10/2012 at 12:56

Minni: starvation diet sound horrid. I can't stop eating at the mo ... but I really really should looking at my paltry mileage ! More racing is deffo the way forward. Look at forever! I have just entered a winter series on a muddy course around a lake. You can choose on the day if you want to do 1, 2, 3 or 4 laps equalling 5, 10, 15 or 20 and a bit k. Plan is to tackle the 10k because I hate it so much. Done it once before but always opted for the 20k to practice MP. This year it will hurt

2old: Daren has said it already: there won't be much need to train specifically. Most important thing for now will be recovery. I personally like to do some HMP work, just to get used to how that pace feels. So maybe do some fartlek stylee half miles or miles at HMP in the week leading up to the half.

Daren: how annoying ! Hope you manage to sort it out.

has anyone ever entered Ed Whitlock's exploits into the WAVA table?? He must get over 100% surely ...

Edited: 16/10/2012 at 12:56
16/10/2012 at 13:27

Yes, but did anyone also notice how Ed Whitlock crashed and burned in the second half? 1.41 and about 1.50? Typical man, all speed and no endurance  

Minni - not sure a starvation diet before the TM is a good idea? Or is it just this week?

Daren - well, if they don't fix it at least you'll have a course PB to beat next year

Rest day for me today.

16/10/2012 at 13:52
chickadeee wrote (see)

has anyone ever entered Ed Whitlock's exploits into the WAVA table?? He must get over 100% surely ...

He does! His age 80 world record of 3:15:54 scores 102.25 on the calculator and is equivalent to a new world record of 2:02:10 when age graded. Incredible!

16/10/2012 at 15:22

Free-'crash and burn'...that made me chuckle

Minni-that threat will get the job done at GER. Thanks for inputting the data. How do I find the spreadsheets without asking for a link each time or is that the point?Hope the diets going well

Daren-cant wait (maybe I can!!!) until Im 80 especially if I keep getting faster as I get older. DDis probably right-the official time is never wrong

Chick/Daren I suppose your right about the HM.Ideally I would like to do the Conway Half two weeks later but other things need doing then.

First swim -2k-since early September and it went ok considering everything. P&D suggests 5 mile recovery run tomorrow...ha ha thats a joke



16/10/2012 at 19:50

2old -  Taper going Ok, keeping the snuffles under control and hopefully get tooth sorted tomorrow.

Daren -  That is a nightmare about your race time, I would n't be too impressed either.  You've answered the question regarding cramp but are racing flats going to benefit you  on distances greater than 10K? As you get older you will learn to like the WAVA.

3 miles recovery yesterday and 10x 200m reps tonight.




16/10/2012 at 20:23
Barry, yes, I do think the flats are beneficial on HMs - or at least I much prefer running in them. I think they'd be beneficial on marathons too if I was fast enough as I think it's to do with the pace you're running not the distance - they feel better as long as I'm comfortably sub-7mm.
16/10/2012 at 21:53

Minni - can you work out my WAVA scores please? I'm 81 years old.

16/10/2012 at 21:54

Tonight's session was a 10 minute tempo effort followed by 10 x massive hills 

16/10/2012 at 21:55

Ok done Spoons.  You got an average of 31%!


16/10/2012 at 21:56

16/10/2012 at 22:04

16/10/2012 at 22:06

There you go 2old.  You can click on the link in the TM Reference Library where you will find all the sheets.  Bookmark it on your computer for easy access!

I must get the race list updated.  Can you believe we're going to need a 2013 sheet created!

16/10/2012 at 22:12
Neil sorry Daren - Racing flats are getting close to running in minamilist shoes. Too make them work you don't have to run faster, you just need to have a more bio mechanically efficient gait. You could run a 2hr HM or 4hr Mara in them, as long as your not a heavy heal striking plodder.

TM session for me today, after warm up, 6mins @8.30pace, 5 @8.00, 4 @7.30, 3 @7.00, 2 @6.30, and 1 @6.00. But no recovery, so a progressive paced sess. Felt good in minamalist shoes.
16/10/2012 at 22:18

Nice Simon.  A chap my my running club has gone minimalistic - a hardy fell runner he is too.  I tried on his shoes tonight and they are very close to the ground.  I'm not convinced they're for me but watching with interest.

17/10/2012 at 00:51

those Saucony A4 racing flats I got are okay for 10ks, tried them on a speed session tonight, okay but pavement a little uneven. probably too hard on legs for regular use, and just keep for races on road. 10k on Sunday with club.

2old, you've got the Tatton half and lancaster half on Nov 4th if any use to you, if Conway not possible.

just read that the female winner of Liverpool marathon, ran 20 miles on a broken ankle... scary. 3:01. article here


Dubai Dave    pirate
17/10/2012 at 07:14


FRC I use A4's for speed work from time to time, and the few times I race 5K but you have to be a prety efficient runner to use them for anything longer.

Cycled hard at dawn, speed work tonight, off to Jordan for work in the morning.

17/10/2012 at 08:41
Mine aren't the most minimalist of flats I don't think - Asics Tarther, more of a racing trainer really - but definitely don't feel a HM is too far to run in them - just need to work on those calves! Simon, I agree with your point re: efficiency and without meaning to big myself up I think I am a reasonably efficient runner (that's what the guy in the shop told me anyway although maybe he was just trying to sell me some shoes!) plus I'm relatively light. He knows his stuff and said he always runs marathons in flats but then he is very fast! He did say that at my pace running 10ks and HMs in them shouldn't be a problem. The point I was making about pace is that the faster you run the more you naturally run on your fore/mid foot until when you're sprinting you're up on your toes and flats work better with a fore/mid strike. The way I see it is that I was running 5ks in flats at 6:30mm so why shouldn't I run HMs in them at the same pace? I don't feel I need extra support, it's just that cramp problem but that might be easily solved by taking in some salts/fluids along the way or just getting used to running in the flats more often.
Anyway, horribly wet and windy 3 miles this morning. Hamstrings a bit tight from Sunday but other than that all good.
17/10/2012 at 08:46

Ah, DD, that Jordan - she'll keep you busy no doubt

Barry - hope you get the tooth sorted today. I hate the dentist!

FRC - love the quote "it didn't seem that bad so I just kept going."

Presumably racing flats make you run more on your forefoot - another reason Daren why your calves will feel it as they take a lot more strain that way.  I don't think I'd ever be fast enough to feel I have justified using them

Minni - ooh yes, need to start thinking about 2013 soon....prep races for VLM especially.

Looking at some intervals later as my one "session" for this week - nothing too strenuous though.

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