RW Forum Six - Sub 3:30

Minni v Dubai Dave

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M.r Zuvai    pirate
12/11/2012 at 09:38

Scuba - that's great - it looks a fantastic event!

Freemers - congratulations! you're going to have to make a cabnet soon if you keep this up!

Minni - i love Murrayfield - one the great rugby venues! - actually i love Edinburgh altogether!

O4S  - we'll have to catch up at VLM!  unless there's a spring half that everyone fancies using as a tune up?

i did hellrunner yesterday on a bit of a whim! you cant take those things seriously but they are an awful lot of fun! i have never been more filthy in my life! my supports didn't spot me as i had changed ethnicity by the time i came past them!

12/11/2012 at 09:39

2old - rest, rest, rest.  Seriously, take a week off.  You need to give your calf time to heal and the only way to do that is rest.  I missed almost 6 weeks last year by coming back too soon and overcooking the self healing.  Its just not worth it.

12/11/2012 at 10:41

2old - agree with Minni, take care of that calf. Ice and massage are good as well. The theory is that you need to be able to hop on your bad leg without feeling anything before it is good to run again.

Minni - it would be a PB - i did 1:33 last year, so just looking for a small improvement.

12/11/2012 at 11:00

OK, Stowmarket 7 race report....

I've done this event a few times, but the last was in 2008 and my PB was 50.xx so that was definitely on for improving. I wanted to go sub 49 really, and felt that was on the cards so long as I didn't go off too quick. The course is undulating, but all the uphill sections are in the second half, especially mile 5 which is all uphill and the last half mile too.  So I needed a bit of time in reserve but didn't want to overcook it and die a death in the end stages.  After chatting to a few people at race HQ I headed out to do a warm up - for once did a proper one with some strides and all feeling OK.

The race is always run on Remembrance Sunday so we have a 2 minute silence on the start line at 11am, then the race starts at 11.02.  The weather was perfect - about 6 or 7 degrees but sunny and only a very light breeze. I'd lined up pretty near the front - working on past years results I thought I might be able to sneak a placing so wanted to check out the other ladies at the front.  As the race started 3 women went off ahead of me, but I passed one of those in the first mile so knew at that point I was in 3rd. 

Mile 1 is net downhill, which is good as you can get into a good pace straightaway. It was a little quick at 6.39, but I steadied from there and Mile 2 was 6.56. I was feeling good, concentrating on my breathing and just trying to relax. Mile 3 was measured short - I was doing manual laps on my Garmin and it said 0.94 miles and timed at 6.19 . Mile 4 was another downhill, and measured long - 1.1 miles and timed at 7.23, So the average of those two was pretty much bang on my target pace, and comfortably under 7 min/mile.  During Mile 4 I passed one of the women ahead of me, but my turn in 2nd place was very brief as another woman came past me and although I tried to stay with her she was really motoring and ended up about a minute ahead of me at the finish.

Then we hit the hill in Mile 5. I was just concentrating on keeping my cadence quite high and not losing too much speed. I passed quite a few people going up the hill which was nice, although a few passed me too! Mile 5 was a 7.13 so not too much time lost and still well ahead of target.

Then there are two miles to go, and we are heading back on the same route as miles 1 and 2. Mile 6 is flat, so just relaxing after the hill and picking up the pace a bit, with a 6.45. Then pushing as hard as I could for the last mile, which is net uphill - I caught the guy ahead of me and we then ran together to the end, just keeping each other going in that unspoken kind of way that runners do!  Crossed the line with a 6.52 last mile and 48.07 on the clock.  The race was chip timed, but as they only had a mat at the finish it was also the gun time...not really sure why they bothered with the chips, other than it saves having someone recording the finishers at the line? But to be honest it had only taken me a second to cross the start line anyway.

They started posting results up on a notice board realy quickly so my third place was confirmed. Prize was a dinky little cup and £10 cash.  I was first F40 too, but it was one prize per person so only one bit of bling...can't really complain about that 

So a good day at the stop Norwich HM


Chick - I'm a celebtrity get me out of here (I know, it's cr*p TV ), and Homeland

12/11/2012 at 11:12

Freemers -  Congrats, very good racing.

2old -  Rest and  see a physio.  My right calf has been problematic for the last couple of years and once there is a serious injury there can take a while to sort.  I'm still taping it even though currently have no problems with it.

Thanks all for the fuelling advice.  Will use gels for Florence.  3 miles recovery this morning.

M.r Zuvai    pirate
12/11/2012 at 11:18

Storming race & great report Freemers! - Congratulations!

12/11/2012 at 12:06

Great report and smart racing, Freemers. Gotcha on the jungle camp but what is homeland? Never heard of it

I was put off the jungle when Peter Andre and Jordan were in it . Been traumatised ever since!!

12/11/2012 at 12:07

Morning all

Calf still very tight -feels as though its about to snap just about where the achillees tendon attached to the calf .Minni and Ant advice noted thanks but can I last that long resting? Can I swim/bike? Better see a physio quick

MrZ nice to see you around again I thought about doing the hell runner but ended up doing the HM last week instead. It sounded great fun an event to just for the 'hell ' of it -sorry

Free -graet repoert and podium finish.All the hard work training this year is paying dividends

DD-another podium and bling!! You will be handicapped if you keep dominating your races this much.Never seen a run before a swim but then again you dont need wet suits out there do you?

Barry-nice LR ,great pace.You look well ready for Florence. My view re gels for what its worth is to try and do the runs over 1.5 hours without so as to improve the efficiency of the body in fat burning but use gels  in races .This was what I did at Liverpool taking 4 gels in anticipation of tougher parts of the race-hills- last 5ketc and it semed to work.

O4S-Considering you were injured you did some mega miles over the last few days.Impressive as ever. I feel a wimp moaning on about my calf

Spoons-another mudfest race to enjoy -great stuff

DK-welcome-I cant even think about a 30 hour event but I assume you will factor in time to put up a tent blow up a bed and have a good 8 hour sleep

Spen71-welcome to you too-thats some running this year .You will have a phenomenal aerobic base to build on

FRC-very pleased that yyou are starting to rebuild your running.Youve been very patient

Daren-I like the idea of the breathing to a count .I will have to try it .I should be a good way of keeping a consistent pace as has already been discussed by the others.Cant think why I thought you were racing on Sunday

FRC-no worries about the race-I wasnt up to it any way.I had better things to do like empty our garage and visit the local tip

ST -stick at it -you are getting there

So as advised I had better rest my injury today.Not happy!

12/11/2012 at 12:29

Chick -   If you like thrillers try and catch up with Homeland, channel 4 currently showing second series. Lots of plot twists and very well made.

12/11/2012 at 12:31


12/11/2012 at 12:36

Great stuff Freemers

12/11/2012 at 12:50

Self inflicted Minni?

12/11/2012 at 13:00

Oopma, hope the calf is better. Maybe time to strengthen the legs up with something else? My wednesdays are spent doing things like box jumps, heavy weighted squats/ deadlifts or lunges - whatever program S&C coach throws at us. Any aches or pains, show up very quick, also really good for injury proofing the body.

Scuba Trouper, nice to see you are doing well. I wondered where Speed Sheep was too.

Freemers well done. Nice bling and report.

O4S.. you appear to be the bionic woman, that mileage ! and a sore knee.

2old, I had sore calf & achilles thu - sat, foam rolled calf & hammy since often linked, a bit of deep relief ibuprofen gel with menthol plus a sports support - or calf sleeve / compression socks. Calf stretches, heel dips & wall presses. Mobility work with tennis ball on ankle & foot helps too, especially if near achilles. Circuit class friday had single leg hops and "lateral skater" jump too. Both good.

Daren - what was the breathing thing about? Hands up who just breathes?

League race yesterday, lungs/ chest still not 100% after stomach bug, left achilles a bit sore as above. Fast pace from start under 6:30mm pace, 2 laps of fast flat but short 5k course. About 2 miles gone could see a club red top 200ft plus ahead - couldn't work out who it was. Couldn't be my little protégée I helped with first marathon? Too far ahead. Gradually caught up over next 2 miles, it was him! A bit shocked, he'd gone off at 6-6:10 min mile pace and was tiring. Whizzed past and upped pace last mile and half. Finished in  34m 12s for ~5.5 miles.

Splits, 6:23, 6:26, 6:23, 6:21, 6:16, 2:45 (~5:50 pace for 0.45 mile). Not too shabby, 6:20 mile average pace - just looking for a 10k or half to get those PBs. Soon...  

M.r Zuvai    pirate
12/11/2012 at 13:04

i have a breathing strategy too!  i use the sound of my breathing to create a rhythm and then use that to keep my cadence consistent!

12/11/2012 at 14:14

FRC - you don't appreciate how slowly I am running!!

DD - you are my long lost kid brother, we obviously share the same metabolism / attitude to food when running.  My pre-race food is always toast and marmalade [one slice] and that includes all ultras

I assume we are talking about the Sunday night programme - 'I'm a complete waste of space, please leave me here as long as possible so that I can gain maximum publicity'.  

Drove home in pouring rain this morning so we got the best days while we were up there thank goodness.

Mind the calf 2old!!

12/11/2012 at 14:19

Minni-we never learn...get well soon

Mr Z-I breathe heavily  when I run and Im sure it unnerves pedestrians when I run up to pass them-mugger approaching!

FRC- cracking paced run..the 10k pb is waiting for you...which one is it going to be?Thanks for the rehab suggestions.Do I start straight way or rest a few days first?

12/11/2012 at 15:01

nice running, FRC.

Poor Minni .

M.r Zuvai    pirate
12/11/2012 at 15:06
2old wrote (see)

Mr Z-I breathe heavily  when I run and Im sure it unnerves pedestrians when I run up to pass them-mugger approaching!


haha - you should see the paniced looks i get off when i approach from behind when running with the labrador!

12/11/2012 at 15:30

Mr Z-good thing you dont own a Rottweiler

O4S-does a piece of bread and jam count the same as toast and marmalade? Thats my LR carboload.Before an HM or Marathon I have porridge made with water and honey and sometimes a bagel too-how greedy is that? I stayed in the hotel next to Tower Bridge for the 2006 FLM and it was the marathon HQ so had the pleasure of seeing the African elite runners choosing their breakfast from the buffet-eggs baked beans potatoes sausages toast fruit -think we might learn something from them.


12/11/2012 at 15:49

Phew... trying to catch up with everything from the weekend...

FRC - Great time and nice splits. Calf feels absolutely fine and have just tried Ant P's test by hopping on the injured leg and there's no pain, but, and it's a big but, i've been here before soooo many times in the last 4 months, where it feels fine and i run too soon and... well you know the rest!

Free - Nice race report and time/bling. Can't say that i've ever seen a 7 mile race before, yet alone run one?

Ant P - I'm with you on the icing/deep heat issue. I've been doing the whole R.I.C.E thing religiously since Thursday and, as previously mentioned, it "feels" fine, although i know that it isn't. All i'm doing now is a bit of weights, a lot of core work and a bit of bike, followed by 30 mins flailing around in the pool.

Well done to anyone else who i've missed who ran/raced over the weekend... very jealous!

Massage booked for 5.15 with the infamous Mrs B, so gonna have to man-up and suck up the pain that she inflicts, and then has the audacity to charge for!!!

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