RW Forum Six - Sub 3:30

Morning

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.

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.

  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!]

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's...in 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

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

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.

http://www.amazon.co.uk/The-Runners-Body-Exercise-Stronger/dp/1605298611/ref=sr_1_1?ie=UTF8&qid=1354180077&sr=8-1

DD - those are well rapid 800s.

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.

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

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?

http://www.thewallrun.com/

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??

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

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

Races over 100km simply don't compute

O4S Of course

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.....