RW Forum Six - Sub 3:30

Minni, did you or any of the other TM-ers see this?

Lucky that didn't happen on your marathon!

Yes I read about that Daren.  Its common up here - the leaders went the wrong way at the Whitely Bay parkrun last week after following a random cyclist. We're not the brightest!

This happened to me on Boxing Day about 3 years ago! I was running my usual route along the Worth Way, forgetting that they hold a local 4.6 mile (i think) race from Turners Hill every Boxing Day. It's an out-and-back course that comes across the fields and then along the a local trail called the Worth Way to Crawley Down and then should loop around a stile before going back to TH. So there i was, minding my own, ipod on, and wearing a high-vis rain jacket as it was pi**ing down, when i got caught by the quick boys & girls! I tried to stay well out of the way and just carried on regardless through the stile (which was un-marshalled), until i got to the middle of Crawley Down village and turned to see that about a dozen runners were following me!!! Had to explain that i wasn't in the race and found myself apologising for their stupidity!

Pre-run - Under 10... don't really bother... maybe a banana?

Long run - Porridge with a banana mulched in... lovely However VLM 2012, i doubled up and had 2 bowls of porridge, felt great and had plenty in the tank at the end. However i did manage the gels & drinks situation much better this time along with an injury free training programme, so this may have had more to do with it than doubling up the breakfast? 

FRC -   Very quick racing, when's Wesham?

Weeble - Good luck with the new running club.

2old -  Patience, have you booked a physio appt?

Freemers -  I tried the compression socks for a while for my calf problem, don't know if its just the ones I had but they had no cushioning and struggled with them on long runs.

Minni -  Even though I found the doubles hard at first, I'm going to stick with them when I'm on nights, very good way to log the miles.

Oompa -  The pied piper in a high viz jacket, if you had an evil streak you could have kept quiet and carried on.

5 this morning, very mild, back in  shorts and t shirt. 1 WU, 3 quick, 1 WD.

Barry B thanks - Sundays course is known as a fast 5k, shame they couldn't make it the full 10k grr, 6:20 pace would be mid 39 mins. Irritating. Wesham is Nov 24th a Saturday but know my missus has essays to write. Nice course if you can get to it and well organised. Wrexham one looks ideal & flat - a Daren type course .

Brol, definitely go the manual lapping. I did 26 at Edinburgh. even did it in the recent 10k.

Minni - how you feeling now?

Freemers I always wear compression socks, even for long runs. you do have to get the right grade for you though, some are just too "harsh". 1000 mile ones I got took 5 minutes per leg to put on... Canterbury ones are lovely, just right. Aldi/ Lidl ones fine too. 2old you got compression socks, to help the calf?

FRC - interesting about the different grades. I've realised the ones I got (Asics) are probably a bit big - they are men's ones as didn't have ladies in the shop, and although foot size is fine they felt a bit easy to get on, so aren't compressing very much.  Also Barry, they felt like they had very little cushioning so although 6 miles on the treadmill was fine I think I need a bit more padding for the longer runs. I'll probably give those ones to my OH and look for something a bit better fitting and more cushioned.

Daren - it would be easy to go the wrong way on a course over the Town Moor, as there are a lot of paths to choose from in places! Good job they hadn't got very far

Very warm for the time of year out there today - didn't like it, but managed to complete 4.5 easy then 6.2 @ HMP which came out at 6:30mm (40:19 for the 10k - can't believe how close this possible new HMP is to sub-40 10k pace ). Can't say it felt particularly great or comfortable, but felt tired before I started and it wasn't a disaster, so pretty dead set on going for 6:30mm at Norwich now.

Freemers wrote (see)

Given how tight my calves were after the TM, and the fact that my left achilles was just starting to grumble a bit towards the end of Sunday's race I have invested in a pair of compression socks...will be trying them out on my run today. Not sure I like the whole shorts/long socks look but let's face it running is harly glamorous at the best of times

LOL, Freemers . As for compression socks / shorts: as anyone can see in my pic I don't mind looking like a complete dork .

Brolish wrote (see)

I am pondering what to do with manual lapping in San Sebastian.  I was going to use it in NY but the thought of having to remember to press the damn thing 42 times scares me a bit.  Chick- did you find it ok?  Wasn't it too much hassle? I don't want to depend on automatic laps, they're always out.

 

Bro: I was absolutely fine doing manual splits. The beauty about ks is that they come round so quick! You press lap, run for a bit, check your watch and already 4 more minutes have passed, so the next k marker is due very soon. I missed a few (either they weren't there or I spaced out) but all in all it worked a treat. When I missed one I would wait for the next and just press lap twice so the average lap time was ok again.

An 8 mile run in freezing fog this morning. Brrr. Not nice. Lots of people had to scrape ice from their cars. Very glad we went posh and invested in a massive double-garage

on my travels again - i've packed my running kit but forgot my trainers  there's a decent sweetshop not for from the office here in manchester so i'll see how expensice they are!

re manual lapping - that's always what worked best for me, although i do remember at VLM a few years ago i was so tired that my mind went to bits and i was missing and double pressing all over the place!

it does make for some interesting post race analysis flitting anywhere between 16min miling and 2 second miling - the graphs are fantastic!

Barry B wrote (see)

FRC -   Very quick racing, when's Wesham?

Weeble - Good luck with the new running club.

2old -  Patience, have you booked a physio appt?

Freemers -  I tried the compression socks for a while for my calf problem, don't know if its just the ones I had but they had no cushioning and struggled with them on long runs.

Minni -  Even though I found the doubles hard at first, I'm going to stick with them when I'm on nights, very good way to log the miles.

Oompa -  The pied piper in a high viz jacket, if you had an evil streak you could have kept quiet and carried on.

5 this morning, very mild, back in  shorts and t shirt. 1 WU, 3 quick, 1 WD.

Barry - Haha... Hmmmmmm, on second thoughts, there's always this Boxing Day???

M.r Zuvai wrote (see)

on my travels again - i've packed my running kit but forgot my trainers  there's a decent sweetshop not for from the office here in manchester so i'll see how expensice they are!

 

Sweetshops tend to sell chocolate and similar down here - no wonder those Northerners are so mean and lean
Mr Z:

2Old, I certainly don't intend to go out any faster than 6:30mm, well maybe 6:28/6:29, but no more - I just don't think my training supports it and I'd much rather reach halfway feeling I could push on a bit like I did at GER where I ran a slight negative split than spend the second half slowing.

Autolaps all the way for me, although keeping in mind roughly how long before the markers it's beeping. I find generally that Garmin pace will be about 3-4 secs per mile faster than official time.

Daren- Is the big day this weekend or next???I feel your nerves already

Brolish- Go for manual lapping, as you say you liked it last time. The other option would be to wear two watches??

Simon-Don't confuse us even more with those stats

2old- What did the physio say?

FRC- Fab race again for you.

Freemers- I have 1000mile compression socks in bright pink so only wear them as recovery socks, I'm too shy to wear them outside lol. I might buy a pair of neutral ones to train and race in if it will knock a few minutes off my time.

I have 5 weeks to go until my 10k race, today I did a speed session of 8x400m with 90 sec recovery's, the 400m  paces were between 6;23 and 6:27. I like the shorter reps I think its because when it starts to hurt you get to have a breather, I wouldn't of been able to run any further at that pace. I have 5 long slow runs planned for the rest of the week