RW Forum Six - Sub 3:30

Minni v Dubai Dave

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28/11/2012 at 09:05

Our pup doesn't drink much of the water we leave out for him, although we mix his dry food with water so he gets some that way. Our old Rottie used to drink loads - although mainly from extremely muddy puddles as I think he prefered a bit of grit with his water

FRC - yes, you're probably still in recovery mode. The next one will be better

Weeble - great to see you're getting in some miles these days. How is your hip feeling? No problems I hope?

Minni - I was also thinking about Shaggy the other day when I realised we really should have given our lawn one last cut before winter. You know how he liked to mow

I'll admit I am a southern softie on the lager shandy front...although I do like a real ale every now and again. And a really good single malt

Mr Zuvai    pirate
28/11/2012 at 09:07

Thanks for the suggestions re the run route simon  - unfortunately i didnt get back to where im staying untill 8.30 so too dark to run along them so i just did a boring few miles towards city centre up palentine road then turned back. Last year i was here over a weekend and did a long run along the tow path that runs along the mersey which was a fantastic run but not one i fancy doing in the dark!

The Lab that i take running is absessed with drinking - he will drink off my hand from a bottle every couple of miles and yet will still make a b - line for every puddle he sees along the route! i know you're not really meant to let dogs drink from puddels but as long as they from recent rainfall i dont stop him!

I on the other hand am terrible for letting myself get dehydrated - not yet when im running but im general daily life - never drink water really

28/11/2012 at 09:34

Morning everyone.  Yey I can walk again!

Minni- well done for squeezing in that session on a busy day.

FRC- sounds like you're human after all. Rest!

Chick- glad to hear you won't have to fork out a full price on a garmin. Sounds like a good deal.  Hope you're ok and the bruises are healing.

2Old- body pump- ouch!

Weeble- so pleased to hear that you're back out running and enjoying it.  Everything ok on the injury front?

I drink when I'm thirsty. Our bodies seem to be able to give us the correct signals about everything else so I don't understand why it would be different with drinking. Agree that there's nothing wrong with being slightly dehydrated at the end of the race, it hasn't killed anyone.

I'm allowed to go for a 3m shuffle later this week but will probably wait till the weekend. Mr B asked me how my legs are this morning and when I said they're almost back to normal he didn't look to pleased.  Think he was hoping I would be incapacitated for a little longer.


28/11/2012 at 10:56

Ciao, made it back last night, quite eventful flight, plane got hit by lightning flying through a strorm when leaving Pisa, half an hour later pilot informed us all systems were ok, that's a relief.

Journey out was uneventful, not like Brol's, landed at Pisa and hour on the bus to Florence. Friday we walked to Expo and picked up all the stuff, v nice Asics tech top.  About 3 hours walking including sight seeing, OH not too happy as she did n't bring trainers and feet were hurting (me not too sympathetic wth comment, "are you trying to look stylish for the Italians").  Anyway managed to try out a bit of Italian " Where are the toilets please". Found out later my phrase book uses a very old Italian word for toilet , no wonder I was getting strange looks.

Expo was near the Rugby Stadium and managed to pick up tickets for the Italy v Australia Game on the Saturday. Spent Saturday on sightseeing bus and watching rugby.  Really good day and they nearly beat the Aussies. Pasta meal Saturday evening and early night.

Up for breakfast Sunday morning, and walked to start, showed OH where finish was and made relevant marks on map for her.  Agreed she would try and see me at Duomo(35K) and at the finish  and if not at finish we would meet up back at start where kit lorries were.  Really well organised, lots of kit lorries, got into my pen 3:00 to 3:30 early and did warm up, passed "keep warm" t shirt to OH about 10 mins before off and agreed if for any reason I was n't back by 2 meet back at hotel, pens were now rammed. Saw the 3:15 pacers with balloons tied to their shoulders at the front of the pen.  Born to Run was now blasting out and then we were off, bit crowded at the start , and pacers were pulling away but not too worried. 

Gradually caught up with first pacer of three, split for first 5K 22:45(4:38 pace), even though it did n't feel that warm was sweating by first drinks stn, decided to alternate water and salt(electrolytes) at each 5k stn.  Pacer were really good grabbing extra drinks and sponges at each stn and passing around.

Had moved up now to 2nd pacer and next 5K was through a park and feeling comfortable, at 10k in 45:34 (4:33 pace).  Had first Gel

Back into the town and decided to move up to the 1st pacer as it was still pretty crowded and did n't want to get caught out in the narrow streets.  15k in 1:08:47(4:38 pace), over the river arno for the first time and lots of bands/support. 2nd gel

Back over the Arno and at halfway in 1:36:24(4:31pace) pacer doing a great job. Field now thinning out and roads a bit wider.

25k in 1:54:05(4:31 pace) and still feeling OK, had 3rd gel at 1:45 and still taking on water/salts.

30k in 2:17:08(4:36 pace) still on the pacer's shoulder.  4th gel taken.Problem at 32K we caught up with wheelchair athlete and his support van was blocking road, Italians were giving the driver major grief.  Only hill (railway bridge) on course at about 33K.  Looked at my watch when there was 10k to go and  we were on target.

35k in 2:40:38(4:42 pace), 5th Gel. Was starting to feel in a bit but 7k to go in 35 mins, 5 mins per k and I was feeling very confident.

Went through Duomo (huge cathedral/dome) at 37k and saw OH, still feeling strong lots of crowds to lift you but then down a lot of backstreets with very little support. 1st 3:15 pacer started pulling away,  and I was struggling.  Next 3:15 pacer went past me, tried to stay with him but could n't. Then final pacee went past  Had to stop at 39k and walked for about 10metres,  told myself just to keep going. 40k in  3:06:02(5:04 pace)and knew 3:15 was n't going to happen, legs would just not move quick enough, but I think the mental toughness again let me down. tbc

Edited: 28/11/2012 at 10:57
28/11/2012 at 11:07

Finished in Piazza San Croce lots of crowds, time of 3:18:18 but last 2k had got close to 9 min mile pace.  Had a bit of a wobble and lent against the fence, medic checked I was OK.  Could n't see OH, collected medal and started walking back to the kit area got a bit emotional thinking about things but then realised I had two decent times in 5 weeks that I would n't have dreamed of in August

Got back to the kit area and no sign of OH, it was only 1 O'clock so got changed and spent next hour waiting/hobbling around.  Still no sign by 2 so went back to the hotel as getting worried, she was there as had got lost, me not too happy as she had managed to find Prada/Gucci shops etc on her travels.  Spent an enjoyable evening with the Italian family out eldest daughter had stayed with on her exchange.

Monday was more sightseeing (climbing the 400 steps the Duomo sorted my legs out) and gift buying.  Stopped off the leaning tower at Pisa before flying back.

Going to have a serious think about training but that's a 3:15,3:16,3:17, 3:18 for 4 of my maras so maybe that's my limit.  Will read back later.


Edited: 28/11/2012 at 11:08
Dubai Dave    pirate
28/11/2012 at 11:14

Barry: The wall got yer, nice attempt and has to be there next time.

Generally speaking i'm in the drink too little rather than too much camp, but  last year one of my club mates who insisted on training in the Dubai heat without drinking collapsed in a 1/2M on the finish line and spent two days in hospital, now thats taking it too far! In general up to a hours running I don't drink other than in the height of summer.

Cycled pre dawn, was watching the full moon set, then only the planets were left visible and the sun was still sleeping when I got home. Will do interval session tonight. 


28/11/2012 at 11:58

Barry- great race report.  Sounds like it must've hurt in the last couple of ks. You will nail it in London, I'm sure. Lol about OH getting lost and finding Prada. I like her style.

Mr Zuvai    pirate
28/11/2012 at 12:17
Minni wrote (see)
Freemers wrote (see)

Let's not forget we all use the Shaggy pee-colour test to check our hydration levels, don't we?

I think of Shaggy every time I pee or have a bath. 

haha - i too think of shaggy in both those situations haha

Barry - great report  - well done for toughing out those last few K's. i think you're tougher mentally than you think!

28/11/2012 at 12:24

Great reports Brolish and Barry! And once again fantastic efforts and times from both of you.

Intended to run yesterday but thighs were still feeling the HM in them so thought the rest would do me more good (*CNBA if truth be told), but feel fine today so did a nice easy 5 before work and HR was back to normal so must be fully recovered.

28/11/2012 at 12:38

BarryB: such a great report . I could feel how much the final 2k must have hurt. Ouch. I still think knocking 2 brilliant times within 5 weeks deserves a lot of credit. Next time round sub 3:15 is going to happen. You kept on pace admirably long considering this was the 2nd hard mara.

M.r Zuvai wrote (see)
Minni wrote (see)
Freemers wrote (see)

Let's not forget we all use the Shaggy pee-colour test to check our hydration levels, don't we?

I think of Shaggy every time I pee or have a bath. 

haha - i too think of shaggy in both those situations haha

oh yeah, the pee test. How could I forget

Garmin are really amazing. They sent me all the forms already and will basically send me a brandnew package with all the accessories too if I hand my old ones in. It even comes with a 2 year warranty. Deffo great customer service.

When I got up this morning I felt remarkably good and my knee hurt very little. I even thought I would try a little run tonight. But by now it hurts again. I think it's that sitting at the desk with the knees bent that causes the pain to come back. At home with the legs stretched and an ice-pack on is a different story...

28/11/2012 at 12:43

Great report Barry, but have you seen Homeland yet???!!!! 



28/11/2012 at 12:56

Seriously, that is a great report.  I love Born to Run and that would really get me in the mood at the start too.

Its so difficult in the latter stages of a marathon when the pace drops a bit then mentally you start to doubt yourself.  I'd say you definitely gave it your all otherwise you would have been able to maintain it over those last couple of miles and that is great going just 5 weeks after your marathon. (at Edinburgh I knew by 8 miles it was a no go).  I'd also say that you'll get under 3:15.  4 Marathons so close show that you are capable but perhaps you need some more fine tuning.  Maybe if Moraghan drops in he might give you a pointer. 

For what its worth my head lets me down on the shorter stuff.  I can knuckle down on the marathon but when trying to do fast, short reps I often get to a point where I think, I just can't do this.


28/11/2012 at 13:16

Minni - You girls are always banging on about how we men can't handle pain, and we're so lucky we don't have to go thru child birth So you need to zip your woman suit up and get on with it, and you're supposed to be a tough northern bird aswell. Moraghan needs to send you to bootcamp.

28/11/2012 at 13:26
OMG I am soooo excited! We've just had confirmation that Sky Sports ate coming to film my son's rugby team train at 7am on Saturday morning!! The film will be shown thoughout the day in the lead up to the England - All Blacks match and on a bid screen at twickenham! I'm so proud I could burst!
Edited: 28/11/2012 at 13:27
Mr Zuvai    pirate
28/11/2012 at 13:47

thats fabulous news Minni  bet you're one proud mum - i'll have to watch the prematch build up this week!

28/11/2012 at 13:53

Minni - wow! How did his team get picked for that?

Barry - great report and well toughed out. No way do you not have mental toughness - even contemplating two marathons that close together is mental enough .  I'm sure you'll nail 3.15 next time in'll have Minni chasing you down as added incentive

Good news about your Garmin chick

Struggled with intervals today - almost chundered on the treadmill as I finished the last one . I think Sunday's race must have taken more out of me than I thought. I think I'll stick to easy running for the next week - to be honest I have no races planned until February and my VLM schedule doesn't kick in for a few weeks yet, so no need to flog myself to death if I don't have to.

28/11/2012 at 14:09

Minni- yey!!! Must be very proud

28/11/2012 at 14:10

Its to do with Toby Flood who trained as a junior with Alnwick and grass roots rugby.  My husband is the team coach and he got a phone call yesterday about it but they just confirmed it today.  Of course being the devoted mother/wife that I am I will have to go and watch.

28/11/2012 at 14:20

Hi all,

This is my first post in this forum - I thought I would pop in and say a quick hello as I have a place in next year's VLM and am aiming for around 3:30. That would be a huge improvement from my previous time (from 2010) of about 4:18 but my fitness levels are considerably higher now and I have knocked large chunks off my PBs for shorter distances since then. My current PBs are 43:27 for 10K and 1:38:28 for HM, and based on those times I reckon 3:30 is ambitious but not unachievable. Anyway, I will follow the RW training plan for 3:30 and see how I feel.

By the way, I would definitely recommend the Brentwood HM - it is a nice course and the race is always well supported. The start is downhill and there is (unsurprisingly) a longish but not too horrendous uphill bit towards the end, but apart from that it is pretty flat. I've never had a problem at the A12 junction, it is not far from the start and they generally let all of the runners through. The race tends to fill up quite quickly though so it's best to book up early. 

Mr Zuvai    pirate
28/11/2012 at 14:24

** whispers**  toby flood injured himself this weekend and wont be playing NZ - i hope that doesnt affect it in anyway  

Welcome Andy!


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