RW Forum Six - Sub 3:30

Minni v Dubai Dave

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09/12/2012 at 11:05

Sorry to here about your aches this morning simon , have you a local pool to go to, swimming may ease things for you? 

Good run this morning Minni, i'd take it too! 

09/12/2012 at 11:12

I had company this morning, which was nice.  Did 1.5 first then met a running chum for 13.5 then the last mile on my own.  Didn't see anything dead this morning but did see a beautiful fox running though the fields, a heron, and a big ball of black and white fluff which was a collie pup and was determined it was coming with us!

Sarah - I do the facebook trick on my pc to save opening up photoshop, which always seems to take forever.  Can you do that from your phone too?  I'll have to investigate. 

09/12/2012 at 11:18

Sarah - we were talking about paces of long runs the other day.  These were my paces today:

1)  - 1m - 9:07
2)  - 1m - 9:02
3)  - 1m - 8:58
4)  - 1m - 9:34
5)  - 1m - 9:03
6)  - 1m - 8:59
7)  - 1m - 8:40
8)  - 1m - 8:45
9)  - 1m - 8:52
10)  - 1m - 8:30
11)  - 1m - 8:48
12)  - 1m - 8:24
13)  - 1m - 8:45
14)  - 1m - 8:22
15)  - 1m - 8:08
16)  - 1m - 8:07

Later on I'll start to add some MP miles into the long runs and also do some progressive ones - starting with easy miles and gradually speeding up so finishing at MP.

On Tueday night past I did a quality session that looked like this:

1m - 8:28
1m - 8:59   Inc Hill
1m - 9:05cal   Inc Hill
1m - 7:45
STRIDES  (about 0.5m)
2m - 7:06/m 
90 secs recovery
1m - 6:58/m
90 secs recovery
0.75m - 6:55/m
90 secs recovery
0.5m - 6:35/m
90 secs recovery
0.25m - 6:15/m
90 secs recovery

1m c/d added


09/12/2012 at 11:27

Sounds like you had a lovely run seeing all that wildlife. Its always nice to run with someone else aswell, the miles just seem to disappear!

I havent been able to upload anything from my phone yet as I dont get all the little icons (smiley faces, bold letters, underlining etc) on my phone.

Thankyou ever so much for the paces above. Im going to write them down and attempt something similar. Im going to do a slow longish run today and then hopefully something similar to your Tuesday night session later in the week. It looks really good, I like challenging runs like that. I will let you know how I get on although im not sure when im going to fit it in yet, have a clinical meeting after work on tuesday until 21:30 and then im working late on wednesday until 21:00 (from 8:00)....hoping that netball training tomorrow gets cancelled (as we dont have a game until jan now), so I can fit another run in! 


09/12/2012 at 11:33
Sarah - Thanks for that. Yes I've got a pool, steamroom, and jacuzzi at my gym. So I'll just tell my OH that the Doc recommends I go to the gym today!

Minni - What, you only did that Tuesday progressive run once. Come on you've got to catch up with Chick doing 80m in Dec, before official mara scheds start.
Dubai Dave    pirate
09/12/2012 at 11:44

Hey Folks

Chick: I'm guessing that you have gone metric on us and are talking about 80K, if i'm wrong thats serious mileage.

Simon: Bet you don't do that again

Minni: Your FB pictures make in look far too cold to run

So after a day of lyng around hungover and sick, dragged myself to work today not feeling great but laced up the trainers at lunch for 9 miles at 7-20's, it didn't feel great but it didn't feel desperate either. I feel much better now

Fridays splits show me that I went through half way in 45-12 and I had already had two walk breaks by then, the next 3 K up to 13K were desperate with a 7 min/K in there and then I settled down to run a steady MP to the end. I wasn't able to speak for most of yesterday so will accept I wasn't well and should have probably not raced. 


09/12/2012 at 14:37

Chick - 80 miles or Xmas cookies? Hmm... Cookies every time.

Did my 12 in 1.39.17 this morning and it was lovely out there, cold but not too bad. Ran a local trail that is fairly flat out & back. Interestingly, had no K-tape on the knees and no calf guards and didn't get "funny feet"? Physios... what do they know??

Splits were:-

1) 8.20 (2) 8.01 (3) 8.24 (4) 8.17 (5) 8.15 (6) 8.17 (7) 8.16 (8) 8.23 (9) 8.16 (10) 8.14 (11) 8.14 (12) 8.21

Are these too fast for a slow run? 



09/12/2012 at 14:49
Oompa - No, perfect for F*rman sched! hehe.
09/12/2012 at 14:56

Simon - Does the F*rman schedule include lampposts?

09/12/2012 at 15:14

* bollard

09/12/2012 at 15:20

Oompa - remind me again what your HM and marathon PBs are?
09/12/2012 at 15:32
Oompa - Oh yes, bollards, lamposts no problem. I think I'll try Mr Z's head plant at work tomorrow, as we have swipe cards on our doors lol.
09/12/2012 at 15:38
Minni- nice LR or was it a nature trail? Looking at those posted splits its noticeable how disciplined you are with each session . A good lesson for us all
Chuck- nice to be back. 80 miles is epic and Bro agreeing with you suggests she really means miles not KMs . I can taste your baking here.
Oomp- another good run - you are putting your injury behind you
DD- not bad run for a sicky
O4S - hope they nail thAt problem soon
Sarah- thanks for the top re photos but what if you don't do Facebook?
Squeezed in an 8.1 mile run in exactly an hour earlier making 14 for the week , not many but it did take me to 1858 for the year , the most ever in a year for me. That's the equivalent to a month for O4S and two for Bro
09/12/2012 at 15:52
2old - Did your calf behave it's self today?
09/12/2012 at 16:31

Don't accidents normally come in  3's, Zuvai banged his head,  Simon had a tumble, who's next or does Spoons and Daren  banging heads count.

Sarah  listen to  Minni,  I always do, she talks sense, so much so she should be  a mentor.  Nice 12 miler if a little quick.

Spoons -   did you make it out?

DD  good effort on the HM all things considered.

Chick -  Monster mileage.

Minni -  Nice long one, you ready for Homeland tonight , only 3 left.

OOmpa -  Good pace on your run, sometimes it is hard to run slow, I find it hard running slower than 8:20's even if I try, unless it's the last three of a marathon,   what's your mara target?

Busy weekend, no running, flying trip to Blackpool yesterday and in work today, back on it tomorrow, 5 days of slow running, promise.

Edited: 09/12/2012 at 16:32
09/12/2012 at 16:58

Well I made it out for a run but it wasn't pleasant. 10 miles in the wind along the coastal path getting battered by waves as the tide was right in. Everything ached from the start and only got worse.

Simon - hope you're OK - sounds painful

Sarah - are you on an iPhone?

09/12/2012 at 17:29
Barry - I can't wait for Homeland! What's going to happen tonight...? Please will everyone who watches it watch it tonight do we can discuss...?!

Spoons - you drunken bum! Glad you got done miles in today. Remember there's no room for hangovers in Jantastic!

DD - out again already?! I'm sure you could have taken another couple of days off.

After my run I walked the dogs for a couple of miles and got really cold. Then spent the rest of the day helping my sister move house and I'm not chilled to the bone. That means red tonight - great for warmth!
09/12/2012 at 17:29
Simon- yes it did thanks. How are the bruises?
Barry - I'm with you. Can't run slower that 8.30 and that's a warm up pace. That's probably why I get injured. So how slow will your slow ones be?
Spoons- just think how easy it will be running in March after that character building session .
09/12/2012 at 17:37
58 miles banked this week.
09/12/2012 at 17:41
M.r Zuvai wrote (see)

a great read - slightly gutted she's announced her retirement this week - her achievements have been criminally under sold by the media

has she inspired you enough to join the darkside?? 

Mr Z- totally agree about her being under sold by the media.  What an amazing woman, I want to be her! Lol, yes, it made me think about possibly joinig the darkside one day

Spoons- well done on getting the run in when hangover, believe me I know the feeling.

5m easy done @ 8:20. I think some red would be in order now.

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