RW Forum Six - Sub 3:30

Minni v Dubai Dave

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08/12/2012 at 19:37
Hi All...sorry about the absence..it's been hectic since returning home and I've struggled to find a few spare moments.
Some great running in awful conditions by team Minni and interesting debate about LRs and why Darren is super fast. I've not done a jot since last Sunday until today hoping my calf would loosen up so I can start marathon training feeling 100%. Managed a 6.3 mile run today at easy pace of 7.49 keeping off the hills. Calf feels tight but not the lump that was there a week ago so fingers crossed .may try another tomorrow.
DD/O4S- get well soon.
DD- you have been on fire recently so a short rest won't do any harm.
Ant- LRs and MLRs are the way to go for marathons IMO. Do them slow and you'll have what you need to do re other runs. I leave the MP/fast runs to the last 6-7 weeks. But everyone has their own way of going about it as DD says
Sarah- impressive running. I agree with Bro that its how much you go under 3.30 will be the question assuming you get the mileage in and I don't doubt that you will do lots
Spoons- cute baby seeks- I once saw a dead seal on our local beach when running along it
Bro- I see you are soon back in the thick of it- literally!
Minni- think you should have worn skates ...lethal. Good to get to 16 at this stage so you will be doing 20s in Jan easily
Oomp- you are building up the mileage even though there are the odd setbacks. Hope that it continues to work. Looks like I may be going ahead on the same basis but will lay off fast stuff for a while.
08/12/2012 at 20:32

2old- Lets hope that the rest was all you needed for your calf, do you have a foam roller that you could use to iron it out a bit more?

I'm hoping to follow Darren's route and get super fast over the next few months so keep posting your training runs please

Sarah- 12miles at mp, wow that's some going at such an early stage in your training, that must give you a big boost.

Chick- Good luck tomorrow if its still on.

Bro- Well done on the xc, are you or anyone else on here entering the RW forum 6?

DD- What a great result even though you were ill. 

Dubai Dave wrote (see)
PS I know who the mentors are and I'm not one of them!

Go on spill the beans......

Minni- Careful on your lsr tomorrow, that road looks lethal.

This week I have completed a tempo run (7.08mm), speed session 8x300m between 6:17 and 6:23mm, an 8.3mile off road run and a couple of recovery runs. I just hope I haven't left all my speed in training for next weeks 10k.

 

08/12/2012 at 20:59
Bro - Well done on the xc race, and not going too fast.

Minni - I agree with the others, zip your woman suit up and get out there, our are you going soft in your old age!



Well went out for a 13m lsr this evening. Whilst running thru a small village (churchtown) with narrow pavements. I was adjusting my bumbag
strap on my right side, Oh and they also have
bollards to stop cars parking on the pavement.
Yes you've guessed it, whilst looking down I
must of drifted slight to the right and the next
minute WHACK, at 8.30 pace that's 7mph into a
bollard, then flying thru the air and hit the deck with a thump, What the F. After a few secs I got up and hobbled over to a bench in a bus stop, obviously pretending I meant to do it. As I was twisting to the right, I took the full force on my left hip/side. I was only 3m into my run, so I had to decided whether to head back home before it stiffens up and call it a 6m tempo. But decided to carry, mile 4 was a bit slower, but I was back up to 8.30pace by mile 5, so carried on. Left side starting feeling stiff by mile 10, but still managed 12m and virtually bang on target of 8.31ave pace. I found out why I was able to carry on, it was just above my hip that took the full force of the bollard, that area just above the top of your pelvis and bottom of the rib cage, where there's no bones.
1- still managed to get my lsr in. 2- no damage to my running gear. 3- On 3 runs a week, tomorrow is definately a rest day.
I'm now sporting, what if I was a biffer, is a large muffin top on my left side. Hehe
08/12/2012 at 21:46

2old - glad you've had a week off.  Lets hope that's sorted the calf out.  By the way how are those micro pigs coming along?

O4S -   This chesty thing that's going around is horrible.  Lets hope you're on the mend soon.

Simon - so funny!  Glad you're ok and well done for not ditching the run. 

Gazelle - do you think you're in pb shape for next week?

I'm not sure anyone on here needs the Forum6.  Everyone is highly motivated and we dish out loads of advice between us.  However, if anyone was thinking about it then I'd definitely recommend it.  There are some top quality mentors involved this year and you might not get this chance again.  

08/12/2012 at 22:08
Minni - I don't think they have any street cameras in that village, but if they did, I think I would be fighting for top spot on Youtube with Mr Z.

Re the Forum 6, why would we go for that, when we've got 10-15 great mentors already on here with Team Minni, and now a Doctor! Yipee
08/12/2012 at 22:11

Totally agree Simon.

08/12/2012 at 22:28
Minni- nice to be back. Pigs won't stop eating but still small....ish. We don't need motivation just a physical overhaul or glasses(Simon!) . Calf still not 100 % so will take things easy for now .
Simon- was your fall filmed for You've been framed? Good to see you manned up and saw that long run out to the end....an example to others. Time to visit specs savers?
Gazelle- foam roller is on my Xmas list but I've got a vibro plate so will use that a bit too. Good collection of runs this week and fast paced too.
08/12/2012 at 23:26
2old - I like to use those Power plates at the gym. I do some stretches on them, and also some single leg balance moves to strenghen my ankles. Unfortunately they haven't improved my eye sight lol.

Minni- When I got home and showed my OH my injury. She just rolled her eyes, and said I was getting a bit 'Ditsey' in my old age. I think that was just another suttle way of saying, shouldn't you stop mara running at your age. (angry face).
09/12/2012 at 07:34
I've discovered the inner cardboard from a roll of wrapping paper works the same as a foam roller.
09/12/2012 at 08:20
Minni- good idea. ....one from the Blue Peter generation.
Miserable start to the day in the NW
Good running all today.
09/12/2012 at 09:29

Hungover

I have a long run to do. Can't face it 

09/12/2012 at 09:31
Morning
2Old- can we please have some pictures of the micro pigs? Hope the calf is better.
Gazelle- some speedy running this week, I'm sure you will smash that 10k next week. I won't be applying for the Forum 6. Happy with how things are going with Moz and like Minni said there's more than enough advice on here.
O4S- hope you're feeling better today.
Simon- ouch ouch ouch. Glad no serious damage has been done! Lol about OHs comment.
Hope Chick gets to run today and that the conditions are reasonable.
4m easy planned for today.
09/12/2012 at 09:31
Spoons- again??? Lol.
09/12/2012 at 10:15
Bro- I will give it a go but I haven't worked out how to upload pics here. The file sizes always end up to big. Anyway they are more midi than micro. Funny talking about pet pigs as I cook sausages. That reminds me to go and feed them .. Again. The calf feels as tight and hard as a small medicine ball. I think the problem us that I reduced the size of the calf area when I fell backwards onto my ski boot and this is now taking its toll. Be assured I will get there. Pain is in the mind. Not sure how many miles I will manage to do .. If any but not worrying about it as I felt pretty good yestrday minimal fitness lost.
Spoons- best way to clear the head .. Enjoy .
09/12/2012 at 10:29

Ouch, Simon . Glad the injury doesn't seem too bad. But give it a few rest days if the bruise still hurts badly.

2old: nice to see you back!

Well, the race wasn't cancelled. Apparently the conditions were ok where the race was taking place but we never made it. Total wipeout this morning. 15cm of fresh snow and none of our roads had been cleared yet. The 45 min drive would have easily taken twice as long. In the end couldn't be bothered to go through that for a mediocre time. Let's face it: running on snow isn't really conducive to fast times. It's now raining and blowing a hooley. Yuk. I baked a bread and made some x-mas cookies instead . Once it's less slippery out there I will go for a little run. Target  mileage for the week is 80 and I am missing 6 to get there

Spoons: get out there! Running makes the hangover disappear in no time, honest!

09/12/2012 at 10:30

O4S: hope they find out what's wrong with you. It may just be a virus that's taking it out of you.

09/12/2012 at 10:48
Chick - Fresh baked bread and cookies, yum yum. Can't you wiz some in the post for a very stiff x- runner hehe. Didn't sleep well last night and now my whole body aches. Sounds like I've got a good excuse to lie in front of the telly and watch the European xc champs on BBC at 12.00.
Oh and if you get them here by 12.00 even better.
09/12/2012 at 11:00

80 chick?  Did you say 80????   Sounds like you've got a lot of snow.  Shame about the 10k.

Lovely morning here.  Windy but the sun is out and the air is cool rather than cold.  16 miles avg 8:45.  I'll take that.

Spoons  - tut tut!

09/12/2012 at 11:02

Old4Scrouge, fingers crossed the blood test will show something up and if not least it will rule common causes of teeling tired out such as anaemia and thyroid problems. I know we have a lot of whooping cough going around still which can make you chesty, wheezy and tired without many signs when you listen to someones chest. Hope they get to the bottom of it soon and your feeling better soon.

O4S Hope you feel better soon....again whooping cough is going around at the moment and causes persistent chest symptoms (sometimes up to a couple of months)....dont always get signs on the chest...might be worth asking to be checked to see if you have had that to give you some answers

Hi 2old, and Gazelle, thankyou for the positive comments

SBC, I cant believe that they didnt cancel the race in those conditions, you did right staying in. 80 miles? OMG, thats loads....how do you fit all those in?

Ouch simon that sounded painful, but least it didnt spoil your run. Hope your not too sore (and black and blue) this morning?

What a fabulous idea minni, Sarah recommended a foam roller at BC last week so i was planning on getting one, but now I can use the home made version instead!

2old ive found that the photos ive saved on my computer are too large to upload on here, but if i download and save them again from facebook, they some how become smaller and will upload on here!

Spoons, Im in agreement with 2Old and SCB....best way to cure a hangover is to bite the bullet and go for a run, although its not going to be an enjoyable one, good luck!

Ive itchy feet...at my inlaws, left my trainers at home, so ive got to wait until I get home this evening before I can get out on a run!

09/12/2012 at 11:05
Chick- good call and nice mileage there! I'll be following in your footsteps soon.
Simon- sounds like a duvet day is in order. Thanks for the heads up in the xc champs.
Minni- nice LSR.
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