RW Forum Six - Sub 3:30

Daren - I love it when you've got a race coming up.

I had a great run tonight.  Had a meeting at 6.30 so ran straight after work, before I had to be back for the meeting.  Normally when I've run from work I go around the town walls and the cliff tops and I never really feel that comfortable.  I can't really explain it - good running surfaces and very pretty but I can't seem to relax and I think its down to the people.  I'm not used to seeing anyone when I'm out running and meeting lots of people out for a stroll seems to unsettle me. 

Tonight I took a different route.  6 miles so I headed through the town and along the coast then back.  It was remarkably flat, compared to what I'm used it and really nice.  I found it was about 2.5 miles to the promenade, which is pan flat and stretches for just under a mile - perfect for speedwork.  

This is elevation!  Definitley going to add this as a regular route.

Bit of an unfortunate incident today... Driving to work I realised I still had my old metallic pink Doc Martins on that I'd stuck on to take the rubbish out.   Don't go well with a skirt suit......

You're not suggesting I overthink my race strategies are you Minni?  Sounds like a nice run for you this evening.

Brolish, it's next weekend. I'm very thorough in my preparation! Well done on the 400s.

Oh the elevation map didn't work and I'm too far into the red now to care!

I just love your enthusiasm Daren. I love the before, during (when I've seen you during) and the after.  You are what running is all about.  Pity you waste your talent on football and f****m, but that's another story!

Some might say I waste my football talent on running Minni  Although, judging by the fact I play in Division 3A of the Norwich & District Sunday League, they probably wouldn't...

It is indeed 2Old haha. Make sure you rest that calf and hope it heals soon.

Intervals for me tonight:  5 flat efforts at about 90%, each one followed by 150m recovery and then an uphill effort, followed by a downhill recovery - repeat until sick.   Not that long in total, but building up the number of laps each week.

Evening gang  Had a pretty busy few days so no time to get on the forum.

Bro - definitely go for the manual lapping, KMs are even better for making sure you're keeping to pace. As Chick said, it makes the race go over quicker! All the marathons I've done with KM markers I've run under 3:30. All the marathons I've run with mile markers have been over 3:30.

Free - I love the socks and shorts look, I still need to get brave enough to try it out as I always think runnersat races with a socks and shorts combo look like they're going to be really fast!

2old - REST!!

Went along to a track session at a running club tonight (as mentioned a few weeks ago to the 'ladies who lunch') We did a pyramid, which was great as I like pyramids! 200 - 400 - 600 - 800 - 1000 - 1000 - 800 - 600 - 400 - 200. I really enjoyed it, will be going back next week and I'm signing up to be an actual affiliated runner! No more 'unattached' next to my name in race results.

Hope your session at the running club went well tonight too Weeble.

Minni I once spent a day at work in a nice dress, tights, and.... bright yellow Mizuno Wave Riders.  Ooops. 

Evening.

Busy day for me at work followed by a 6pm session: 2 mile rep + 4 x 400s + 2 mile rep.

Then 7pm I was coaching the main club group: 1 mile rep + 20 min rolling hills + 5 hill sprints + 1 mile rep. I nearly killed them 

Oh no KFC. Any swelling or pain when not running? Does it feel like you truly pulled something or caught it just as it was happening? For the latter I find a couple of diligent days of RICE-ing can be enough.

Some nice sessions going on, some people are clearly not using the excuse of base building to skip the speed work. And Spoons, you're a sadist.

So I enjoyed the club run, I've always been a bit adverse to group runs before but I think I'll try a couple more sessions and then probably join. There was no beginners' group in the end, but I stuck to the shortest six mile route and was pleased to find I was fitter than I thought I'd be. But I've found it's how the calf reacts afterwards that is the key. If I can have a pain free run on Thursday after a day's rest I'll be very happy.

Morning

kfc: normal advice, rest, ice, compress and elevate, sounds like you caught it in time.

Bro: its a marathon marked in K's so set your garmin to metric and run in mins/K. 5 min/k's = 8 min/miles = 3-30 marathon simples, as long as garmin average pace on auto lap read 4-55 ish you home and dry. Garmins will always read long on a measured AIMS marathon as their measured taking the tangents on all the bends, your never going to follow the shortest route your self. Other answer is write the split times on you arm and just look at them as you pass 5/10/15K etc.

Will splash at lunch, intervals tonight, holiday tomorrow for Islamic New Year ( they don't do much partying) and then Charity 140 mile bike ride with 7000 feet of climbing on Friday.

Gazelle- nice intervals.  Are you continuing with Moz?

Simon- my head hurts already. The problem with your method is that you're never 100% sure what result you're going to end up with and not knowing doesn't appeal to my OCD nature.  Ok, km manual lapping it is.

Minni- sounds like a nice run, it's good to do something different every now and then. I work in two different offices and the logistics of running into/ from work are quite complicated.  I don't like running with a backpack so try to make sure I organise myself beforehand but often forget what's where and end up with random items of clothing (or lack of appropriate clothing).

Nice intervals from O4S, Carrot and Spoons (I agree you're a sadist).

KFC and 2Old- ouch ouch ouch.  Hope you get those niggles sorted. 2Old- turning to the drink always helps!

Weeble- glad to hear you enjoyed the club run and that it went better than expected.  Fingers crossed for no pain tomorow.

3m recovery planned for later today. I am getting all excited again (not sure how many more times I can get excited).  Found a lovely restaurant in San Sebastian for afters.  Seems like all major restaurants are closed on Sunday night/ Monday so booked late lunch (3pm).  Mr B told me I'm not allowed to be shit or we won't make it. Nothing like a bit of an extra incentive!

kfc - Sorry to hear about your calf. I'm probably the last person to ask as i've been trying to get right since July! R.I.C.E is definitely the way forward in the early stages and then just start to do a bit of non-impact active recovery that doesn't put strain on the calf... Swimming, bike, x-training, resistance etc... 

30 mins swim and 30 mins on that funny x-training type thing at the gym for me last night. Not planning on any running until Sunday's 10k race... fingers crossed?

Bro: you'll be fine. I was tucking into my steak by 2pm and had even showered and changed before

KFC: ouch . The calf fuck up fairy seems to be causing lots of havoc ...

weeble: nice surprise when a run goes better than planned.

simon62w wrote (see)

Bro - Ok garmin may read long, but you could allow for that in your pacing. I can't remember what your Pb or target is, but using a target of 3:20hrs for example. That's = 200mins, x60 = 12000secs divided by 26.2 = 458secs, = 7.38 mmp. So you know that 12000 secs divided by 26.2 gives you 3:20 time. So 12000 div by 26.3 = 456.27 which equals 7.36.27 mmp, so for each 0.1 mile over, you only have to reduce your ave pace per mile by 1.73secs. So even if it measures 26.4miles, you only have to increase your mile pace by 3.46secs, ie to 7.34.54 mmp. And if it isn't long you'll be 60-90secs under target.

  too complicated for a simple girl brain like mine, Simon

Minni wrote (see)

Bit of an unfortunate incident today... Driving to work I realised I still had my old metallic pink Doc Martins on that I'd stuck on to take the rubbish out.   Don't go well with a skirt suit......

I'd call that dressing a posh frock down, Minni. Very avantgarde . I went to work in my slippers the other day... now that was seriously uncool

Spoons. wrote (see)

Evening.

Busy day for me at work followed by a 6pm session: 2 mile rep + 4 x 400s + 2 mile rep.

Then 7pm I was coaching the main club group: 1 mile rep + 20 min rolling hills + 5 hill sprints + 1 mile rep. I nearly killed them 

 those poor trainees - have mercy, spoons!

Gazelle & carrot: nice speedwork. Reminds me that I ought to try 10k pace again before Sunday's race. Hopefully the calf won't seize this time. I give it a go tomorrow, probably in compression socks.

Morning all-sore head and calf today1

KFC-sorry to see you have joined the crap calf team ...Im trying the RICE method plus non impact cross training starting with a swim today. Fingers crossed you heal quickly

Weeble-good to see you back running again

DD-where is there a 7000 ft climb your way?Have they built one especially for cyclists?

Bro-thanks-keep the build up low key this time please as youre last one was too stressful for us all

OOmp-Hope all remains well for your 10k

Minni-now you're a fashion icon

Bit fed up as my mate suggested we do the Tough Mudder this weekend for fun but its not going to happen for me.

KFC, sorry to hear you've joined the injured calf club.

Weeble, glad to hear it's all going well on your comeback.

Some nice sessions going on - Spoons, Carrot, O4S.

3 x mile reps with 60 secs RI for me this morning. A bit fast on the first one but managed to run all 3 under 6mm for the first time - 5:51/5:56/5:58 - pleased with that especially as I did that tough 11 with 6.2 @ HMP yesterday.

Crikey, too many sore calves on here...hope they all clear up soon!

Daren - I honestly don't think I could ever run one mile under 6 minutes, let alone strong them together like you. I can't wait to see what you do in Norwich

Bro - it's no wonder you are getting excited...I mean more so, given the NY debacle. We are all getting excited for you

Carrot - I know what you mean about runners wearing shorts/long socks looking like they are really fast. I'm not sure I really fit in there, but I'm sure I'll get used to the look

Weeble - great to see you running again

Lovely sunny day in London today - I did a nice easy 6 miles taking in the last bit of the VLM course and back

That story Daren linked to about runners taking the wrong route made it into the Times today!

Darren-super fast intervals.Are  you the fastest and fitest in your football team?

AA -good to see you back

Free-I run that bit whenever Im in London .It makes the last few miles of VLM easier too as you are running on familiar ground and know exactly how much is left.

2k swim done and the sore throat and running nose return immediately so its pretty obvious that Im allergic to the pool-think the Gods are conspiring against me