RW Forum Six - Sub 3:30

Minni v Dubai Dave

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03/12/2012 at 20:01
I'm off out for my 6 miles then I'm going to use my new resistance band. Not quite sure what to do with it though....
03/12/2012 at 20:13
Minni - You tie it to your front door when you go out for your run. 1- it makes the runs a bit tougher. 2- you always have a negative split on the way back. 3- you can't get lost.
Ps. DS2 Thinks you're on the sub 3:15 thread, I put him right.
03/12/2012 at 20:14

Minni - yeah, maybe the rest did me good. But tbh, I wish I had rested properly after the marathon. Won't make that mistake next year.

Spoons - 1000 miles in 16 weeks! Jeez - I've totted my plan up and it only is just over 700 miles  And it looks pretty high mileage to me already

03/12/2012 at 20:17
Simon - I do know DS2 from the sub 3:15 thread. I've been on that since about 2006 when I ran 3:31 and assumed that would be the next step!
03/12/2012 at 21:05
Spoons- do not despair, I'm sure you will be clocking up some serious miles in no time.
Minni- what is a resistance band???
5m done @ 8:38. It felt good
03/12/2012 at 21:33

Not sure yet Brol!  Nice run there.

I fell on the ice but still got the six in @ 8:17.

03/12/2012 at 21:36
Minni- ouch, any damage?
03/12/2012 at 21:41

Evening running fanatics! Looks like I've missed out on a good bit of banter over the weekend....

Non-running stuff
Daren I knew you would beat us last night, we've been utterly useless since about this time last year.  They are clearly missing the 'Don't' part out and are just trying to 'Be Shit'. Great news for you and your band

Chick - love the Dirty Dancing finale to your work Christmas do. That's the spirit!

Busy week this week, going to see Mumford and Sons tomorrow night, the Black Keys on Friday and Madness on Saturday.

I thought men didn't know what cellulite was?

A colleague at work was off sick for two days last week after contracting blood poisoning following a paper cut.  I thought my boss was just winding me up!

Running stuff
O4S  well done getting the miles in yesterday, talk about dedication!

Congrats on the bling Gazelle, that's topped off a brilliant running year for you

Ran in the snow first this morning with Parsnip, had lots of fun and was running loops of the market place just to make patterns and be silly.

Sarah I've not done Newcastle or Gateshead parkrun so sorry can't comment.  If you're up for a longer journey down the A1 Durham is a good one, flat course, first half mainly on grass, second half on footpaths.  Lovely course and a decent cafe for post-run bacon sandwich, cup of tea and free showers if you want one.

Nice few running days for you Freemers, brilliant YKW time (got to love going sub-21!), great run today too. When does you training for London start?

Hope you're OK after your fall Minni, it's very very icy out there  No damage to legs / hands / clothes / garmin / pride I hope?  And doubles already?!  

03/12/2012 at 22:26
Minni - Try this link for some tips.......http://exercise.about.com/cs/exerciseworkouts/a/resistance_3.htm I hope you only damaged your ego in your fall.
03/12/2012 at 22:29
Freemers - great 5k pb, so happy for you - I'm chasing sub21 myself!

Gazelle - nice bling, hope you get the love back by changing your approach

Xmas is officially over - just back from a whole weekend xmas party in wales with 18 friends and had work xmas do last week, I'm done for this year. Got home to the first 2 inches of snow of the year - I can now add shovelling to my daily core workout...

Physio said I could try a run this weekend, but I've been mountain biking and walking instead (I'm sure the hot tub helped too...). Going to rest tomorrow and try a super short run on Tuesday.
03/12/2012 at 22:29
Blimey, how did I manage to get it to go off the page.
03/12/2012 at 22:59

Freemers - Great run.

First run this morning after weeks rest, just over 3 at 7:39 avg(must run slower) just felt good to be back on it. I've registered for Jantastic and maybe it's early days but the teams are n't making a lot of sense.

Dubai Dave    pirate
04/12/2012 at 05:49

Morning

Had a stonking club run last night and smashed my record for the 4.5K lap of the park by 27 seconds ( 17:13), not sure where that one came from but I'm not complaining.

2K swim set at lunch, 30 mins trot tonight as having a cut back week.

 

04/12/2012 at 06:33

You're getting mega quick DD. Is that the endurance base of 2 x Ironman you're working off do you think?

04/12/2012 at 06:52

DD - you stonk!!  You're having a great season so far. 

Barry - Slow down!

Thanks for that Simon.  I'll give it a look.

Carrot - busy weekend.  Madness will be great!

04/12/2012 at 08:53

carrot: paper cuts are nasty - number 1 work injury I'd say! But to get blood poisoning from it - blimey

Minni wrote (see)

You're a classy bird Chick!

well, I lived in Essex for 12 years ... go figure!

Minni wrote (see)

I fell on the ice but still got the six in @ 8:17.

oh no, Minni! No lasting damage I hope?

DD: you are getting too fast for us...  times like those should be banned

Managed 11 miles this morning. Had to. Wimped out last night. So cold and nasty. This morning it was +3 degrees and no more ice. But very windy again. Apparently it will be snowing later


04/12/2012 at 08:56

Barry- 7:39? Was that what you call a recovery run? I'm just jealous by the way!

DD- very speedy indeed

KFC- sounds like an epic weekend!

6m for me this morning at stupid a clock (brrr it was cold out there) @ 8:20. I'm still soldgiering with shorts though...

04/12/2012 at 09:04

Morning all,

Barry - I think  on Jantastic you can only see people in the team when they have submitted their target number of runs for January - so looks like only me and weeble have done that so far. I'm going for 5 in January, then probably 6 in February and March. Nice running yesterday

DD - "gulp" - I don't think I could do 1km at that pace

I arrived at work this morning to find there has been a gas leak nearby and all the buildings are without hot water and central heating.  It's getting a bit chilly in the office! More importantly I expect it will mean no showers at the gym (which is next door) do I'll have to ditch my lunchtime run...I don't mind not showering (my colleague might!) but I do mind the bad post-run hair .  It's a good job I'm not on a schedule at the moment or I might freak.

Dubai Dave    pirate
04/12/2012 at 09:18

Spoons: I would imagine that the huge aerobic base I have built over the past two years its a very large part of my new lease of life. Tri training has enabled me to handle a volume of training that would have lead to me getting injured if I only ran. Add in the past 16 weeks of solid speedwork and suddenly I'm running times that should not be possible. Best bit is beating clubmates who have had it far to easy for far too long, competitive me?

Chick: Forgot to give a huge hurrah for your Dirty Dancing performance, whatever happened to Jennifer Grey? 

Edited: 04/12/2012 at 09:19
04/12/2012 at 10:49

DD - you are really flying

Barry - very quick. Still got speed even after the marathon.

Minni - did you properly go arse over tit?

Freemers - hope the heating sorts itself soon.

Trendy 5 on the icy lanes this morning. My friend rang me yesterday and told me a woman had been serioulsy assaulted where I normally run. For the first time in ages I was a bit nervous today

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