RW Forum Six - Sub 3:30

Minni v Dubai Dave

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17/10/2012 at 09:00
I've just received an email from GER asking me if I want to buy some photos including a link to some pics of who I presume is Neil Flack. Grrrrr! They still haven't had the courtesy to reply to any of my emails.
Edited: 17/10/2012 at 09:01
17/10/2012 at 09:00

"There was drama at Sunday's (14 October) RunLiverpool marathon when it was discovered that the winner of the women's race, Katie White had run the last 20 miles with a broken ankle" - sounds like your husband has pretty impressive WAVA times too O4S!  

17/10/2012 at 09:06
Freemers, exactly re: the forefront thing and I think that's why I prefer them as they help to stop you getting lazy, losing form and starting to heel strike when you're tired. I think I just need to build up to it. Thinking about it I deliberately started heel striking in the last couple of miles as that seemed to keep the cramps at bay so that all makes sense.
Edited: 17/10/2012 at 09:10
17/10/2012 at 09:45

My photos are terrible

Dubai Dave    pirate
17/10/2012 at 10:09

Daren, your absolutely right, sprint and you go up on your toes, get tired, slow down and you heel strike, Me all over. Like you I prefer the minimalist approach. If your not already try wearing compression socks / calf guards, they make a difference.

17/10/2012 at 10:10

Minni-thanks for the data inputting. Yes, 2013 is nearly here and as I sit here twiddling my thumbs recovering I had the mad idea of running the Boston Marathon on the Monday followed by London the Sunday after. Daft I know but its very tempting. Looking forward to seeing everyones races for next year.

DD-good to see you didnt use Jordan as an excuse to have a rest

Simon-that was a good session-it would be interesting to see how it went if you repeated it with normal running shoes

FRC-Tatton is full so I have my eye on Lancaster but really its just a bit too close to last Sunday for me. I dont have the recovery powers that the rest here have

Darren-one day you might smile about the timing cock up day...Im a bit miffed too as a website called run 247 has a 30min video of Liverpool and shows finishers around my time and as it gets to about 5 secs before I cross the line its edited to another scene so my finish is probably sitting on the editors floor(or hard drive ) somewhere.

Red-You see, if she can run with a broken leg anything is possible-I wonder what further damage she may have done by carrying on.

Legs feeling a bit more normal today but still not ready for a run so maybe another swim.


Free -Im sure the pics cant be as bad as the one posted of me by FRC

17/10/2012 at 10:40

Have a nice time in Jordan DD, even if it is work. I went there once on a work trip and loved it (well, I say work trip, it was basically a free holiday that I just had to write about - not a bad perk of the job!). I've ordered some compression socks so I'll give them a go. I'm going to have a proper dress rehearsal before Norwich I think - a reasonably quick 13-miler with compression socks, racing flats and zero tablets - see how that goes.

2Old, the video editor probably saw you coming and thought he couldn't subject the public to that sight 

17/10/2012 at 10:57

Daren -  That was my point, when runners get tired they start to lose their form which would be made worse by wearing flats, so anything gained by racing flats could be lost in the last few miles of a HM. What do you run in when training? I know you have put in some quick medium long runs in the build up to GER.

17/10/2012 at 11:36
Redwood wrote (see)

"There was drama at Sunday's (14 October) RunLiverpool marathon when it was discovered that the winner of the women's race, Katie White had run the last 20 miles with a broken ankle" - sounds like your husband has pretty impressive WAVA times too O4S!  


Daren, try Nuun tablets. I find they work loads better than zeros.

17/10/2012 at 11:46

Darren- harsh! its not as though I vomited on the finishline -maybe I should have or collapsed and heroically wobbled to the finish

17/10/2012 at 11:47

Barry, I personally think the flats actually help you keep good form, partly because the lighter weight makes it easier to keep cadence up and also because it's so easy to sit back on your heels when you're wearing regular running shoes with a built-up heel, whereas the flats remove that temptation. But I agree about the training not giving me adequate practice in them. Anything over about 6 miles was done in my regular trainers so I'm going to do pretty much everything before Norwich, except recovery jogs and the one proper LSR I've got planned, in my flats.

17/10/2012 at 11:54

Thanks Chick, I'll probably how I get on with the Zero tablet first though as I got one free in my GER race pack and I'm a cheapskate lol

17/10/2012 at 13:44

Hmmmm.... I've just seen my company are advertising 2 x slots to VLM. Only problem is £2,500 minimum sponsorship. Given I went the sponsorship route last time, not sure I could raise that, so maybe I'm best off sticking to MK and doing it without the pressure of raising the money...

17/10/2012 at 13:52

Hello everyone

DarenF wrote (see)
I've just received an email from GER asking me if I want to buy some photos including a link to some pics of who I presume is Neil Flack. Grrrrr! They still haven't had the courtesy to reply to any of my emails.

Haha Daren- is he at least semi good looking? I can see how it must be frustrating.

2Old- Boston and London you're saying?  Sounds tempting indeed...I thought you looked good in FRC's picture, shame about the closed eyes!

Minni- how is the starvation diet going?

I've been having a week from hell.  Work's been stupid busy so late nights/ early mornings and stressed to my eyeballs. I had my MP run this morning- was supposed to be 15m with 13@ MP. Out of the door before 6 in complete darkness without breakfast and not much food to speak of last night.  As soon as I turned the corner the rain came down like there's no tomorrow.  Soaked to the bone, legs feeling heavy from the start and soooooooo tired! Awful run to sum up, somehow managed 12m@ MP but it did not felt pleasant at all. I think I might need a rest.

On a positive note my knee has been niggling for a couple of days and it feels ok today so phew!!! Was getting a bit worried. I'm probably just going mad...

17/10/2012 at 14:06
Redwood are you in a club? If so, might you get the club place?

Daren - what distance is you're one planned lsr? How many long runs, and what distance, did you do prior to GER? You'll hate this but I find a half a lot more manageable off long runs of 16-20 miles. Which compression socks did you go for?

I'm having a bad day. Completely slept in this morning and feel as if I'm spending the day playing catch up.

In other news, I have joined another club as second claim so I can run the NE Harrier XC League with them. I'm also planning on joining them for some of their track sessions. A long round trip but I think it might be worth it. The first XC is the day before the TM so I'll miss that one.

To those coming to the TM - do you want to do a shopping trip to Start Fitness on the Saturday? I'm sure I can arrange a group discount. I'm going to buy some spikes. . Do you wear the same kind of spikes for XC and track?

2Old - my friend Poacher, from the 3:15 thread, ran Boston and London this year. You may recall Boston was incredibly hot, which put paid to any fast times, and he then ran London in fancy dress (I think, or perhaps he often runs in a long dress) to stop himself going too fast since he was still feeling really fatigued.
17/10/2012 at 14:09
Brolish - that wouldn't help because Daren is very good looking!

Nice early run!
17/10/2012 at 14:15

No, he's not Brolish! He's about 10 years older than me and looks like he's about to die at the end. However, there has been a breakthrough! GER have responded - after I sent another email including a picture of me and links to their race pics of me and Neil! - and promised to amend the result asap  Although that was a few hours ago and the result is still the same at the moment...

Edited: 17/10/2012 at 14:15
17/10/2012 at 14:17

Bro-yes closed eyes thats the problem ,I wonder if it might be better to look where Im going when I run?  Solid MP run in dire conditions after a tough work week-just think how well you're going to feel after a rest before the marathon.Remember that the taper isnt an excuse to exhaust yourself doing non running things-put your feet up at every opportunity,lots of early nights etc. If you've got one longish run left ,try and do it in the afternoon as thats going to be the equivalent time you run in NY.  Glad to see the knee niggle has settled- I had all sorts of ailments during my taper.which disappeared on the day.

Red-£2500 to raise for VLM? Thats a lot and its rocketed since I last looked a few years ago. I agree that the fundraising adds extra pressure-I did that for my first marathon and when I thought an injury would force me to pull out I stressed over what I would have to do with the money.

Another 2k swim done and at least today I was able to push off the side with my legs so they must be on the mend.

17/10/2012 at 14:22

My brother has run Boston then London once before - if I remember he did a good time in Boston but struggled in London. 6 days apart - not sure I could do it!

I have stalked Daren aka Neil's pictures - the answer is no.

Minni - I'll probably pass on Start Fitness, seeing as we're arriving fairly late in the afternoon.

8 x 800m off 200m recoveries at lunchtime today. Felt pretty good on the whole.

I can't decide how long to run at the weekend. I hate cutting down too much and think I'll race better if I do something around the 14-15 miles as my last "long" run. I'll keep it nice and slow though!


17/10/2012 at 14:53

Minni/Free- re Boston I wimped out of doing both in 2009 and only did Boston. I will probably just do VLM as Im aplay it safe sort of person.

Free -14/15 should be fine if youve still got another weekend before TM . No taper niggles? Time to start worrying

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