RW Forum Six - Sub 3:30

Minni v Dubai Dave

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14/11/2012 at 18:36

Aw, did I miss out again?

14/11/2012 at 19:10

Has anyone seen that they're going to revive the old Superstars TV show from the 80s for a one-off Christmas special and Mo Farah, the Brownlees and a load of other Olympians are going to be on it? Should be interesting to see what Mo's 100m time is like!

14/11/2012 at 20:19

Damn Daren.   You'll have to enter the Forum 6 instead.

I can't remember that show from the 80s but sounds like fun.

K reps for me tonight. Fecking hate them.

14/11/2012 at 20:54

Minni- How about I do your k reps and you do my slow 14miler on Friday?

Daren- Are you sure your 10k is next week and not this weekend????

Chick- Just think how quick the 10k is to run compared to a marathon, you can be changed and in the pub within the hour I've been told the in thing to get a fast marathon is to concentrate on getting your 10k and half marathon times down.

Spoons. wrote (see)


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 

Brolish- Yes I'm with Moz at the mo, I'm scared I will go down the lazy route and miss sessions if I don't need to report back to anyone, I wouldn't want spoons to be my coach looking at the above session

KFC/2old- How are the Calf's today?

14/11/2012 at 21:25

Yes - Daren enter the forum 6

Gazelle - you're exactly right. I have a coach too simply because if I didn't I would drink more and run less. Although - I'm on the wine tonight....... 

Daren - no easy week for me next week. Training through. My schedule is now long run Saturday evenings followed by racing on Sunday mornings every week.

14/11/2012 at 21:25
Gazelle- calf still tight but being rested thanks.
Minni - wish I could do your k reps..
My pool allergy has turned into sneezing fits throat swollen nose streaming ...what's that all about?
14/11/2012 at 21:33
Spoons. wrote (see)

Daren - no easy week for me next week. Training through. My schedule is now long run Saturday evenings followed by racing on Sunday mornings every week.

Why?! Surely all your race times will be slow and you'll be putting yourself at risk of injury by trying to race with only about 12 hours rest after your long run. Sounds like a crazy plan to me!

14/11/2012 at 21:37
Spoons. wrote (see)
Daren - no easy week for me next week. Training through. My schedule is now long run Saturday evenings followed by racing on Sunday mornings every week.

Your new coach must be as mad as your old one!

2old - Take a rest!!!!

Gazelle - Daren is racing HM not 10k.  Keep up!

Barry is it your marathon this weekend?  And Cooks?  I've lost track a bit.

Edited: 14/11/2012 at 21:38
14/11/2012 at 22:38
Minni- what are you trying to tell me? My guess is that Barry does his marathon next week but we shall see what he says
Spoons- that's an interesting training and racing plan. Where can I read up all about it?
14/11/2012 at 22:40
Bro/Chick - Sorry for over complicating things. Basically, if you aim for 5secs per mile/km under target pace, you'll be ok even if your garmin tracks long.

Daren - Wow, they're very fast intervals, excellent.
14/11/2012 at 22:43
2old - I feel for you - injury is a cruel beast. But you've had a storming year with 2 fantastic marathons and in another month you'll be starting to build for London. So, take the chance now to get that calf better and have a break then you'll be as fresh as a daisy come marathon training. I know it's hard but Momma Minni knows best.
14/11/2012 at 22:44

Daren - ah, I thought Norwich was this weekend as well. I'm all for a taper before a half

Your plan sounds very tought Spoons. I am doing similar in marathon buildup though with the XC season. Won't be all out racing though, and not HM distance either.

7 miles this morning part way into work. feeling pretty good. Just 2 more runs and 8  more miles on the plan before my half. 

14/11/2012 at 23:02
Minni- maybe I should listen to you ....and my body
Ant- good- another race for us to look forward to.
14/11/2012 at 23:12

Freemers, belated congrats on your prize at the weekend . I walked past St James Park at lunchtime and it would have been lovely weather for your run plus I love the feel of leaves underfoot and the autumn colours.

So many calf injuries . I've only had the one but it was tempting to stretch but I was told you're not meant to as it'll make a tear worse but you can foam roller. Hope you all recover quickly.

O4S, hope you enjoyed the wine tasting and made it home safely.

Spoons, I hope you get the Monday off after weekends like that!

Dubai Dave    pirate
15/11/2012 at 04:45

2old: the Hajar mountains stretch from the Mussandam down through Oman rising to 9000 feet, you have to go over them to get to the Indian Ocean, I'm expecting 30C with10 knot winds tomorrow, god help me I have never ridden that far and haven't trained for it.

Last night I was on the 1K reps which what ever Minni says are infinitely preferable to 1 mile reps, so. 6 x 1K off 1 minute recoveries went 3.49 / 3.44 / 3.47 / 3.48 / 3.40 / 3.44 so pretty consistent.

Nothing today and its a holiday Islamic New Year
Scuba Trooper    pirate
15/11/2012 at 07:25

Strange mix of fast paced sessions for some and injury for others. Hope the calf injuries improve soon.

DD - Good luck with the long bike, you are fit enough to be fine.

Bro - When do you start to taper? Good to hear Speed Sheep is missing in action but in a good way.

OS4 - Wine and bike riding, be careful a mate a uni got stopped by a policeman and told to dismount or get arrested as she was so drunk, and that was on a campus.

Monday I had a bubble echocardiogram which identified a hole in my heart and a shunt (blood flow between the 2 halfs of the heart) caused by it, this is almost certainly the cause of my stroke. God knows how i have survived the 200 scuba dives I've done as a hole in the heart is a common cause of bents. I'm back in for a trans oesphageal echo today to examine the hole and work out exactly where it is and how big and then whether it can/should be closed. Been asked not to train this week until the full extent of condition is know, not sure what that means given I've marathon trained for the last 2 years.

I'm going to have to ask how much pace I've lost due to an inefficient blood flow in my heart, what should my mara pb really be?

I hope it can all be sorted before christmas and my plans for next year are still possible, should know by the end of the day.

Dubai Dave    pirate
15/11/2012 at 07:59

ST: Good to hear that they have found the problem, now lets hope they can fix it. 

15/11/2012 at 08:24
Quite a few doing races this weekend.

Ant P, BecsA , Chic, Oompa? Dubai Dave with a big bike event too. Anyone else?

Scuba, great that they have found something. Sounds promising, fingers crossed on the news you want.

Dubai Dave, looks a nice session for sub 40 10k?

How are the Calf Club today? Wonder why so many. Weather?
15/11/2012 at 11:01

Morning all

DD-I suppose if a session is going to hurt it might as well hurt in a spectacular setting like those mountains. Good interval session too .As FRC says sub 40 10k beckons.There's a few of us nearly there but I think it will be you or FRC who gets there first-apologies to anyone else whose there or thereabouts too

ST-its always a bit of a worry when a bombshell is dropped like that. Good thing the experts can now give you a good going over and sort you out.I had a scare this time last year over my enlarged heart until the Consultant said it was like that not due to a problem but to my exercise regime.

FRC- calf is not as tight as it was thanks and there is no pain but I am going to err on the side of caution and not be tempted to run tonight.I now remember that I had this problem about the same time in 2009 and reoccurrance of it a couple of times afterwards meant I effectively had to delay the  start of training for VLM 2010 until the end of January of that year. I think I did mine trying out another pair of new running shoes-flat lightweight type -aimed at helping me get faster!! Not a good idea so soon after a marathon campaign and a HM race run  at full blast. So much for getting quicker!

Might do a bit of spinning tonight if it doesnt get me into trouble with Minni.

15/11/2012 at 11:06

ST - fingers crossed they can sort it easy enough.

As Ant says - the races will not be PB races. Think of them like tempo runs. It's all about building strength and stamina.

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