RW Forum Six - Sub 3:30

Minni v Dubai Dave

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12/01/2011 at 09:52
5 miles run at 8:47 pace - no coughing fits - so hopefully can start back training again next week
12/01/2011 at 09:55

DD - thanks for your answers, that makes good sense.  In the balance between casual & 'advanced' running, I guess I am somewhere in the middle, but it's nice to imagine I can follow a more stretching schedule.

Minni - I also wondered why the rest & recovery days changed so much in the next few weeks...I'm used to doing the same type runs on the same days.  I suspect I'll be changing the days around anyway to fit in with work.

Had to do my general aerobic 10m this morning, as I'll not be able to do it on Thu or managed to knock it out this morning (yet more wind & rain) at 9.17m/m.  Felt fine.

AA - do take it easy, there's nothing worse than pushing too hard after a break and making yourself worse. 

12/01/2011 at 12:17
Good news AA, but take it easy
12/01/2011 at 12:59
Minni wrote (see)

Matchstick Man I remember - consistency, consistency, consistence!  I read the sub 3.15 thread religiously but you're all so much faster than me, I don't really feel I have anything to offer.  But, let me get under the 3.30 in April then I'll be back to hound you!  

You may not think you have anything to offer but you're not that far away from us in terms of paces and race results in the same way that we're not a million miles away from some of those in the sub 3 thread and in the same way that the people aiming at sub 3h45 aren't that far away from you. It's all relative and there's a lot to be learned and stored away by reading about slightly faster runners than yourself.
12/01/2011 at 17:12


AA I thought you were going to take it easy!  Sounds like you're over the worst.

I've been doing my general aerobic on a Friday but can't manage it this week so will try to fit it in on Thursday evening.  Heading for a 5 mile recovery tonight.

12/01/2011 at 18:17

bit of reading to catch up on after a couple of days! 

AA - good to hear you're back into it, do take it easy.

DD - interesting insight into the differences between the r.w and P&D, I am so glad to have found this forum and the P&D book!

 Time to head out for a recovery run 

Dubai Dave    pirate
13/01/2011 at 05:57

Morning All.

If I have got the right page of P & D its an aerobic 10 today. Cycling for me.

AA: ease back into it

13/01/2011 at 06:56
Yep 10m GA today. I'll have to run tonight and not sure if I'll have time for the full 10. I'm on a very tight schedule for the next couple of days.

I did 5m recovery last night and I've found that I'm really tired after them. I went to bed feeling as if I could sleep for a week!

CG...Are you cutting back your mileage a bit next week ready for the half? I notice on the RW mileage thingy that your right up there with your mileage with well over a hundred miles for January do far.

DD... What's the cycling session you have planned? I can't wait for the longer days to get back out on the wheels.
13/01/2011 at 07:40

Excellent news AA

Good luck with squeezing in your run Minni. Do you manage to s;leep ok after an evening run? It's one of the reasons I run in the mornings.

I'm not sure what Moraghan has planned for next week yet but I know he isn't a fan of tapering for secondary races. I do get to run 18 instead of 20 tomorrow though.

13/01/2011 at 07:56
18 instead of 20 sounds like an easy taper

What do they mean by an aerobic run? Is it just an easy run?

And where is this "RW mileage thingy"?
13/01/2011 at 08:09

Mr Spoons - here is the RW thingy.   Click on the link on this thread, sign up and enter your mileage.  Its quite interesting, east vs west.

My aerobic runs are about 8.40 - 9.00 m/m.  

Sleeping - I find it harder to sleep after a harder session than an easier one, and  I sleep really badly after a race. 

CG - glad you here you're getting an easier run tomorrow!

Edited: 13/01/2011 at 08:13
13/01/2011 at 08:10

Oops just linked that with my log on details!  Will try to change it....

.... sorted. 

Edited: 13/01/2011 at 08:13
Dubai Dave    pirate
13/01/2011 at 09:14

I think everyone finds it hard to sleep well after a hard session, hence I never sleep very well on Wednesday nights!

A Aerobic run is just that but a easy conversational run not at MP nor as slow as recovery.

Another fan of not tapering for secondary races, for my last marathon in October I raced a sprint triathlon on the Friday, then did a aerobic 6 miles on the saturday before racing on the Sunday.

Minni, Today was a easy 25 miles on the bike pre dawn as I'm racing tomorrow.

13/01/2011 at 17:52

Easing back in easy - did 17 miles on the treadmill this morning. (!) Plan was to run on the treadmill and stop if I felt bad. Always easier running on a treadmill and feels kind of cheating. Took it at 11.4kph for 2 hours and did the last 5k at 8m/m. Just feel a bit tired this evening and I can't run tomorrow. Not gonna try and push any speed work until I'm completely over it.

What long ones is everyone planning this weekend?

CG - good luck on your 18 tomorrow - that will fell like a short run!

Minni - hope you manage to get your run in tonight. I never run in the evenigs. Sometimes I wish I could as I put myself under so much pressure sometimes to get the run out the way before work.

13/01/2011 at 21:56

Cough, cough... AA... 17 miles!  What are you like?!  Great session especially with the last 5k @ 8m/m.

DD good luck with the race. Is it running, cycling or tri?  Did you say you're doing the Dubai marathon, which I think is a week tomorrow? 

I squeezed in 8 miles tonight at 9.13m/m  with the last mile at 8.03.  I now have 24 miles left to do this week and if I do the fell race on Sunday, which is 12,  that leaves 12 over tomorrow and Saturday.... 

Dubai Dave    pirate
14/01/2011 at 15:44

Hi All late in today was racing a Olympic Tri in Abu Dhabi on the F1 circuit, finished 3rd M50 yet again!

AA: 17 miles on tready takes some doing, I have done similar tready runs in the past, I actually find tresdy runs harder than outside.

Minni: Dubai marathon is next friday, have no idea how it will go as I have hardly run above 30MPW for a year, but have done a lot of cycling and swimming as well. At Athens in October I got tired in the last 4 miles but beat quite a few clubmates who would quite often beat me, so might be fitter than I think. Will set off at 4-50 Min/K's either it will work or the wheels will come off, but at least I will have tried.

14/01/2011 at 15:57

Great stuff DD! Remind me of the Olympic Tri distances?    My cousin-in-law did the Athens marathon but can't remember his time.  Well over 4hrs I think.

Cross training for me tonight in the form of 5 11yr old boys for a sleep ovver.....

14/01/2011 at 16:32

AA - You nutter! I don't think I could run 17 miles on a treadmill

Minni - Good luck with the sleepover. It sounds tough.

Ran with 2 hard core fell running friends today on a route including some of a really tough fell race (Blackamore). Ended up with 20 miles with over 2000 feet of ascent with average pace of 10:15. Did the last mile on road in 8:30.

14/01/2011 at 18:52
Nice run CG, Sounds familiar! Is it wet under foot? Was that your long run for the week? I like to add a mile or two on the road to the end of a fell run run, just to get that bit of speed up. I wear fell shoes and they're not ideal in the road though!
14/01/2011 at 22:10

Very wet, Minni. My fell shoes that had been nicely cleaned by the snow are now disgusting.

I agree about fell shoes on the road. We were all hobbling along and moaning about our knees. Not a great advertisement for running

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