RW Forum Six - Sub 3:30

Minni v Dubai Dave

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28/11/2012 at 23:07
Brol and Barry great reports. Barry, just to second what everyone else has said and 3.15 is there for the taking. You are only a few seconds away. Brol congrats on the podium.

Exciting news about master Minni.

Body pump is a great session.

Welcome Andy.

Chick, hope the knee is better soon.

Quick question for those of you who have recently recovered from knee problems. How quickly could you build things up again? Mine are much better but were sore after my fashionable five and I wonder if it was too much too soon.
28/11/2012 at 23:16
Minni - So the big question. Is 2days enough time for your pedicure, manicure, hairdo, facial, waxing, and vijazzling, ready for your tv appearance on the sidelines on Sat?

Well I'm well p*ssed off, after having to take a couple of days sick last week with the lurgy, I've now got it again this week, even had to use some leave so I don't go sick again from work. Drowning my sorrows in night nurse and lemsips again. I knew I should of got the flu jab the other week.
28/11/2012 at 23:16
O4S ha, sorry, i dont carry that much with me, just top up at the checkpoints. most I'd carry is a litre/ 2 bottles depending on distance to next point. Cup of tea + sugar also lovely, as is any cake, flapjacks, pork pies

I probably do drink more (water!) than you though, different body type? I sweat a fair bit, and also have been border line hypoglaemic when younger, so have to be a little careful. Cake is good

A few friends with flooding in north Wales now, anyone else still having problems?

Circuit done, was v tough. Instead of usual 30-40s intervals, 10-20s rest, was 5 minutes of 5 repeated exercises with no rests between each. Long rest, then 3 more run throughs of 5 different exercises. Ouch. 2 min burpee challenge to finish your legs off. Felt a lot like a mile interval sessions, but energy levels much better tonight than yesterday. Suspect I will sleep tonight though zzzz
28/11/2012 at 23:19
Becs - It may be a case of not how much but how fast you did your 5m. You may need to keep it super slow at first.
Dubai Dave    pirate
29/11/2012 at 04:54


Minni: so am I going to see a demented blonde jumping up and down on the touchline on Saturday? Or perhaps your planning a streak across the pitch, I know how much you like the celebrity life, Is Nel going to stalk you now?

AndyA: those times show that a 3-30 is doable for you, but you will need to do the hard work.

Barry: I'm with Minni, perhaps a few more longer slower runs with the last 10K at MP might well get you over the line in 3-15. Glad that you ditched the go out fast to get something in the bag plan, that one never works. Carrot is right though its just a time.

So last nights 800's off 1 minute recoveries went 3-03 / 2-58 / 2-59 / 2-57 / 2-57 / 2-58, followed up by 4 x200 off 30 seconds in 42/41/41/38 So consistent pacing and pretty well where I wanted them to be, annoyed about the first 800 though!

Will swim a 2K set today, easy day.


Edited: 29/11/2012 at 04:55
29/11/2012 at 07:11

Carrot - Yeah managed it back down the steps but quads were complaining.  Had the same conversation with my physio yesterday ref times, if I ever get sub 3:15 no doubt I will want 3:10 etc but that's what probably drives me on, but I will learn to be more chilled out about it what we all regularly train for and achieve is the norm to us but it is very impressive compared to the majority of the nation.

Minni/DD - Looked at P&D but don't like the lack of long runs even though some are at MP. So will probably use a Modified RW plan with, as recommended,a few more long ones with some with MP finishes.

29/11/2012 at 07:54

  I had forgotten what 6.30am on the bike in temperatures below zero felt like

You are going to love it over here DD   [Mind you the company is ace!]

29/11/2012 at 08:51

It's hard though to just think of it as a number because we always tend to set a target - it just so happens our targets tend to be round numbers, so if you happen to be the wrong side of it there is always going to be that little bit of disappointment. But Barry - you must know how close you are when you consider your time from the first marathon. And then this time I think your pacing was perfect, just that the first marathon caught up with you in the final miles.  You really shouldn't need to do much different next time around (although the idea of putting MP in at the end of your long runs is a good one) and with a little bit of luck and a following wind you really will nail it.

DD - those are really quick 800' Yasso terms you are looking at a sub 3 marathon then

Simon - why do you have to take leave if you are sick?  Hope you feel better soon.

Not running today - too much on at work. We have a leaving do for a colleague tonight, but I really need to behave myself as I have a big client meeting tomorrow, and the hangover look is not good

29/11/2012 at 09:09

BTW - I've started a 2013 list on the Team Minni Races spreadsheet 

29/11/2012 at 09:11

On the dehydration debate. It is a very interesting one, and as Cheerful Dave says the weight of evidence seems to be turning to drinking less. I read a fascinating book last year, which I have just dug out again which talks about this and many other exercise science bits authored by Ross Tucker (MT fave) and others. I was going to recommend it for Minni's reading list but forgot.

DD - those are well rapid 800s.

Edited: 29/11/2012 at 09:12
29/11/2012 at 10:53

Well done Freemers - I've added a couple. Signed up for Brentwood HM this morning  I saw you've got Broadland HM down for 17th Feb - I thought it was 17th March. If it's Feb then I'll definitely do both!

Nice speedy 800s DD!

Very enjoyable easy 7.4 miles for me this morning.

Dubai Dave    pirate
29/11/2012 at 11:05

Freemers: hadn't thought of the 800's in Yasso terms, don't think so somehow! 



Dubai Dave    pirate
29/11/2012 at 11:25

Thats it, my challenge for 2014 will be to run Hadrians Wall, got to be a good choice for O4S, anyone else fancy having a go?


29/11/2012 at 11:39
It's quite local to me DD. Perhaps we should set that now for the 2014 forum outing?
29/11/2012 at 11:43
Ant - thanks for that book suggestion.

And thanks for doing the list Freemers.

Rest day for me today and I feel I need.
29/11/2012 at 12:13

I'm up for that.  We cycled the Hadrians Wall cycle route a few years ago so running it seems the obvious next step.  I assume we will be doing it all in one go??

29/11/2012 at 12:25

Can't we just have a 5k as our forum outing?

29/11/2012 at 12:47

I'm with Daren, a 5K followed by a marathon drinking session 

Races over 100km simply don't compute

Dubai Dave    pirate
29/11/2012 at 12:53

O4S Of course


29/11/2012 at 13:00

Come on Daren, surely you'll have man-upped by then,

Although Ant's idea isn't bad.

I'd opt for the continuous run but the weaker members of the forum could do it over two days.....

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