RW Forum Six - Sub 3:30

M.r Zuvai wrote (see)

Minni - you'd be a cracking mentor ableit a slightly..erm..militant one! 

Militant or Minnitant?

DD - Considering you walked 5 times, and you had a serious case of manflu, 1.36 is excellent.

Minni - I think the 'quality mentors', would get frustrated with me, with only running 3 days.

Barry & Carrot - I am physically unable to treat any race as a training run and end up  going as fast as is possible, just look at Brighton 10k three weeks ago... ran as fast as i could with a torn calf... Born stupid and just grew bigger!!!

 Ant - Have to agree with the others that it's important to incorporate MP into the long run. My last programme did one 20 miler at slow/easy pace, then the following week 10m slow with the second 10 run at MP. And as Spoons said, this was after 4 - 5 miles on the previous day so as to try to replicate the fatigue/tiredness in the legs. When i first ran VLM all my long runs were at slow/easy pace and i flopped massively.

5 miles on TM for me last night and it was awful. 1st mile @ 8.00 min/ml, 2nd mile @ 7.00 min/ml then had to jog/walk the next mile as i had a strange tingling/ache right along the length of both feet coupled with aching left ITB??? Managed to get "back in the saddle" so to speak and did the last 2 miles @ 8.00 min/ml pace but it was far from easy. 

Has anyone else experienced this sensation across the foot/feet? I wondered whether it was a combination of the K-Tape keeping my knees tracking true and a lack of running fitness??

Will put it down as just one of those days and move swiftly on... NEXT!

Why do cars always break down in winter? Hope its all sorted now LAAst. Did you manage your long run?

Freemers, MC and SBC thankyou for your advice regarding the 22 miler. For VLM this year, everything I read said dont go over 21 as you take out more you can put in, but I decided to do 22, mainly because (like SBC) my mind thought 4 extra miles on the day is nothing, but 5 seemed like loads. I came down with a cold afterwards and didnt know if that was to blame. But to be honest, my three long runs pre VLM was a 16miler, and 18 miler and a 22 due to a lack of time to train sensibly, and that was probably the reason for the cold!

Have a wonderful weekend Freemers and a fabulous run.

SBC i would go for the membership, its always good as a back up plan if its really icey outdoors. Could always add resistence training to your training plan aswell.

Minni, that ad looks great...im applying if I dont get through!

Sorry to hear about your race this morning DD (even if your time when ill is almost  the same as my current PB when well). Least you still got round (in a good time) and didnt get a DNF!

Ive done a steady 12 miler today at race pace, legs ached a little afterwards with doing the 5k last night on the track, but there not too bad now, which im surprised at. Thanks spoons for you advice, otherwise I would have waited until tomorrow to do my longer run.

nice running, Sarah! It's damn early for race pace!

DD: 1:36 is a full 2 minutes better than my current PB. I'd be thrilled to bits with a time like that, nevermind you ran it when under the weather!

Oompa: no idea about that foot issue. Could it be PF? Simon would know ...

Santa Baby chickadeee wrote (see)

Oompa: no idea about that foot issue. Could it be PF? Simon would know ...

you'd have to be extremely unlucky to get PF in both feet

Sarah- I'm a big fan of going over 20m in training.  I ran the whole distance  before my first two maras  but it's not something most people would recommend so now I just stick to one 24m.

Chick- hope the black ice disappears for your 10k but if not, give it a miss. Not worth it!

DD- hope you feel better soon.  I wish I could run 1:36 in this kind of state!

6m done this morning @ around 8:20. Off to a christmas party now but will behave as doing a xc tomorrow.

Happy Friday everyone!

DD - what chick said.  That's still a great time but sorry to hear you're ill.... but not ill enough to miss your party.   

Zuvai -   ouch.  Quite funny though!

Sarah - 12 miles slow would have been better for the old aerobic engine though.....

Do a nice and slow 6 tomorrow for recovery

Hello, sorry guys, haven't been around for a bit cos I've got the lurgy and toothache too and I've been feeling quite sorry for myself in the way only a poorly man can. Haven't run since last Friday

DD, such a shame about you getting the man flu before your HM - you have been in such great form in training I'm sure you would have been on for something really quick - but well done in the circumstances.

Welcome Sarah and good luck! Oh, and you'll soon realise that Spoons is obsessed with trying to get people to run more slowly. I think it makes him feel better about himself  

Work Xmas do tonight. Still feeling rough but I'm going to force myself along for a couple...

SBC opps, i did think with me only doing 12 miles that would be ok.....now i might be learning whats been going wrong/or not so well over the last few years!

Brolish thankyou, its reassuring that you all think 22 was ok, will schedule it in for this time round and anything else that people recommend.

Spoons think that must be another one of my weaknessess, i find it really difficult to go slow, although when I go with others I do tend to run about a min per mile slower than my natural pace. Will have to see if my OH fancies a gentle jog in the morning. I came to the conclusion that a park run tomorrow morning would be a bad idea after the last two days.

Hi DarenF, thankyou 

Ho Ho HOompa wrote (see)

 5 miles on TM for me last night and it was awful. 1st mile @ 8.00 min/ml, 2nd mile @ 7.00 min/ml then had to jog/walk the next mile as i had a strange tingling/ache right along the length of both feet coupled with aching left ITB??? Managed to get "back in the saddle" so to speak and did the last 2 miles @ 8.00 min/ml pace but it was far from easy.

Of course it wasn't easy!  You're trying to get back from injury and every time you  run you're getting aches and pains.  You have to SLOW down!  That is too fast!  Neither wonder you're getting pains.  Honestly, slow right down and test everything out and only start to introduce a bit of speed when you're sure everything is ok.  Even if it does take weeks.

What is it with men that they have to always go so fast?!!

DD and others,  Sarah is a GP. (*whispers* perfect ! exactly what we need on this thread). So perhaps she can help out with the manflu that affects so many.  Maybe she has a vaccination......

DarenF wrote (see)

Oh, and you'll soon realise that Spoons is obsessed with trying to get people to run more slowly. I think it makes him feel better about himself  

Sarah - what Daren forgets is his current speed is on the back of 6 months of slow HADD training.