RW Forum Six - Sub 3:30

Spoons: The first 60 miles were sat in the peleton and I only took two pulls at the front, next 40 miles over the mountains were on my own and the last 40 miles were in a group of 10 or so working together, so not so hard to keep the speed up.

Sounds easy then! 

I'm obviously not a very good cyclist! 

Spoons - Cycling in a group/peleton is a lot easier than on your own. I suppose the nearest thing running related, would be running with a tailwind all the time, you use 25-30% less energy. No disrespect to DD, it's still an awesome performance thou

Good luck to Cooks in Valencia -  I'm sure you'll smash it - and to this weekend's other racers!

I'm not one of them - it's next Sunday, not tomorrow! I did intend to run the YKW this morning, but was a bit disorganised, couldn't find my barcode, printer was out of ink so couldn't print a new one etc. so didn't make it in the end. Shame really, because I decided to go out and run 5k on my own instead and clocked 19:11 (6:10mm av), so pretty certain I could have gone comfortably sub-19 in a race today. Oh well, looking good for the Norwich half though.

Fantastic cycling DD, peloton or not, that is an awesome effort!

Daren - Great 5k time for a none race. With that extra race day motivation, you'll easy go sub-19 at your next ykw.

Talking of 5k's. I was talking to a friend at work at the vending machine, and he mentioned some charity 5k race that was coming up shortly that some collegues had entered, and he asked if I had also entered . There was a few seconds pause, and then to quote a famous supermodel, he said to me, ' I bet you don't get out of bed for less than 10k'. We both lol, and I said 'actually your probably right'. So New year resolution to myself, get and do some ykw's, you don't have to go big everytime.

Cooks / And any other racers.....Good luck, and don't be SHIT

2old - This time last year when we were gearing up for spring marathon training, it was deemed, (probably Minni ), that doing 5k parkruns wasn't allowed for proper mara training. So instead of mentioning parkruns people wud just say they had entered a 'You Know What', aka ykw

Afternoon All,

Haven't been on for a while as had to collect Ms Oompa's first car from Warwick... Just saying it makes me feel bloody old.

Cooks - Good luck for tomorrow.You know that you've got a sub 3.00 in you, so you absolutely will go sub 3.10.  Subject to the body being willing i intend to do the same pre VLM races as last year, so will definitely be at TW half and also Paddock Wood (to polish my pb on a flat track). Good luck mate... Go get those Senor's & Senorita's!!!

Ashamed to admit that i'm planning on run/walking Brighton 10k tomorrow as the calf is still busted! I would ordinarily not do it at all, but as the OH is doing it as well and made me swear on pain of death that i wouldn't miss this race as well, so i have little choice! 

Perhaps BA isn't as dim as I give him credit for - I ride in front of him for every mile of the many thousands we do every year .  Great effort DD!!  The most I have done in one stretch is 135 miles and it certainly wasn't at that pace - although the navigation was a bit tricky - hence 135 miles!

Had a good one hour run in the dusk yesterday, ran 'naked' so no idea of distance or speed but suspect it wasn't fast.  Today went for a pyramid session, trying to increase my pace every mile and then drop it off again - mainly to get an idea of what different paces actually feel like.  Even after nearly 40 years of running I am rubbish at gauging pace.

Went out at 9.17 warm-up with BA then

8.58       average LSR pace

8.38       marathon B target

8.23       marathon A target [at the moment]

8.08       half marathon current target

7.55       10k target

8.09

8.14

Loop back to collect BA and cool down

Very enjoyable and the 8.09 and 8.14 at the end felt infinitely easier than the similar paced miles earlier.  Note to self, must start slow and speed up rather than the reverse which is what I tend to do

I'm rubbish at pacing myself too, O4S.

Minni wrote (see)

Thanks Chick. I've almost decided not to race because my chest is worse today.

attagirl

Dubai Dave wrote (see)

Morning


Yesterday's bike ride was a no dramas day started at 0530and kept pedalling for 6 hours and 39 minutes up and over the mountains back down to the sea. 221K or about 140 miles, average speed 32.7K or a bit over 20MPH. Scary bit was seeing 83KPH (50MPH) on my Garmin as I went down the back of the mountain. Sore bum today,may trot later

  blimey - you are an endurance monster, DD! Well cycled.

I think I'm coming down with a cold. Nose is blocked and throat sore . Rubbish timing!!!!! Hope I can keep it at bay for another 18 hours - it can hit after the race, not before

no target, really ... I was hoping for a PB (i. e. anything sub 44:48) but I'm not too bothered about it. If I feel rotten tomorrow I will jog and have fun.

Minni - I hope Mr/Master Minni are giving you plenty of tlc, or have they gone out and left you to it.

O4S - At what pace did you realise you'd dropped BA in your pyramid sess?

2old - No specific race plans, just get my arse out of bed for a ykw on a saturday morning. Unfortunately like yourself , nearest one would be Preston or Liverpool, so not exactly local, 12-15m to Preston approx.

Chick - Hope it holds off til after the race.

Daren - great 5km there - I was going to run a marathon today but couldn't find my number so ran 26.2 on my own anyway. Finished in 2:02 which is a PB for me.......