RW Forum Six - Sub 3:30

Minni v Dubai Dave

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10/12/2012 at 10:58

Morning all,

I need to catch up with the weekend's activities - been offline for a few days and as always the thread has gone whizzing by

Welcome Shady - how far are you through the 24000 posts?

Quite a busy running weekend for me - 17 miles on Saturday @ 8.15 average.  And then I did a slow 10 yesterday around Epsom Downs - undulating route, so took it very slow up the hills, relaxed on the downhills and just enjoying the run really. Total of 45 miles for the week.

10/12/2012 at 11:01

Morning all

DD-what do you mean some of us 'are not exactly in the first flush of youth' Ive never felt younger....its a pity my body doesnt agree though. You are right about the cross training. I reckon that since starting tri training Ive done 3-5 hours extra training per week which running wise would have been between 21-35 miles on top of my average marathon training average of 50mpw .Obviously pootling along in the pool or free wheeling a bike down hill isnt the same but it all adds up and as a result this Autumn I PBd in my 10k HM and Marathon and 5k in a longer race . I cant say I avoided injury though interestingly my injury issues seem to have come from upping running from 60-75miles suddenly and changing running shoes and possibly not stretching enough.

Chick-only 50 miles !--slacking not allowed here

Thinking about what Moz says he is right about how running faster gets the mileage up. For VLR most of my LRs were done about 8.15 whereas for Liverpool they were about 7.55 of faster- 20 secs per mile soon adds up when you are doing a LR every 10 days and aMLR each week.Once those key runs are done you are well on your way to 50.

Mr Z - that runner doesnt seem impressed with the sign-if looks ccould kill! I bet a lot on this thread will be joining you with sore heads this month.

Sarah-run to and from Netball? Only a suggestion. You must be busy ---so many sick people at the moment-just look at this thread and a lot of it self induced.

Not sure about what to do today -10-12 on my own in the cold tonight or 4miles to the gym followed by a gym training session with mates.

Edited: 10/12/2012 at 11:02
10/12/2012 at 11:06

Minni-funny you should mention food and sleep-Ive decided to make a deliberate effort of getting more sleep-no more late films like Pulp Fiction or Good Will Hunting etc and more protein .It appears I am at the age where muscle wasting occurs more easily so I may need to give that part of my body extra help.

10/12/2012 at 11:08

Free-another cross post-thought youd jumped ship to another place(sub3.15) so good to see you back and excellent running. You just shown how LRs notch up miles -27 in two runs .Good running

10/12/2012 at 11:34

I have tried eating 6 meals a day.  It would be perfect if you had a personal chef who tailed you, otherwise it gets old very quickly.  It's a good way of retraining any 'eat until you burst tendencies'.

I also tried it with alcohol but there never seem to be any gaps and it turns into one long session.

Dubai Dave    pirate
10/12/2012 at 12:02

2Old : Talk for yourself, I don't freewheel down hill nor do I pootle around in the pool! In fact the swim sessions are the hardest sessions aerobically of the week. 

10/12/2012 at 12:03

Mor-if you run pushing a supermarket trolley you could run and eat all you want at the same time and run all day. Likewise with a beer barrel in the trolley...or for Minni-a wine vat.O4S would need off road wheels to be fitted and DD would have to have it made in carbon fibre with drop handlebars.

10/12/2012 at 12:05

I eat small and often although it sometimes drifts into big and often

10/12/2012 at 12:14
Moraghan wrote (see)

I have tried eating 6 meals a day.  It would be perfect if you had a personal chef who tailed you, otherwise it gets old very quickly.  It's a good way of retraining any 'eat until you burst tendencies'.

I also tried it with alcohol but there never seem to be any gaps and it turns into one long session.

You don't have to eat 6 corden bleu meals a day!

I tend to eat breakfast about 6am, lunch whenever and a meal at night but I graze constantly between which, means my meal at night is not that big.   I tend to eat fruit throughout the day and like to nibble on nuts but this isn't always a good thing because I can get though a 500g bag in no time, we're talking hours not days.

2Old - I have an app MyFitnessPal on iphone where I track everything I eat (you can also access it from your computer).  I use it to check the ratio of what I'm eating: carbs/protein/fat.  My protein tends to be a bit high and be carbs a bit low % wise.  I really need to work on eating more carbs.  

I try to go to bed early but I'm rarely in before 11 - 11.30  and tend to start waking from about 5 onwards.

 

10/12/2012 at 12:21

2old - I like that idea!

Minni - beans on toast is my cordon bleu.  I've never fancied the idea of nibbling on nuts.

10/12/2012 at 12:23

I suppose enquiring about eating so close to Xmas wasn't the best time to ask! I am making a consertive effort to move to 5 meals, but my body is fighting it. My other half gets those Graze boxes, so I've signed up to try them out. It doesn't help that my work seems to have a charity cake sale every day (impressed I've fought the urge more times than not!)

Sarah - do you find your netball affects your running? I have played squash a few times (instead of running) after doing the Athens marathon. But I'm going to stop it, as it's definitely not going to have a good effect when I start increasing my mileage.

Just another 23,700 posts to go and I'll be up to speed with you all!

 

10/12/2012 at 13:41

ShadyA- welcome!

Minni- you track everything you eat??? Damn it sounds like hard work.

I don't pay much attention to what I eat to be honest.  I mean I don't tend to eat crap and am not bothered with sweets but other than that just eat three times a day and have some fruit in between. Not much grazing happening either. I do however have a very healthy appetite which is part of the reason why I like high mileage.  Seems like as soon as I hit 60+ mpw the weight just falls off and I can get away with murder.

10/12/2012 at 13:53

Bro- If you are greedy like me a record will help shame me into eating less and better .I tend to find that I need the LRs to lose weight and high mileage often causes me to lose appetite so I have to force myself to eat.

Just bought a load of swim gear-fins paddles etc and I only went to get calf compression guards.I suppose I will have to swim as well as run next year.

10/12/2012 at 13:58
2old wrote (see)

Free-another cross post-thought youd jumped ship to another place(sub3.15) so good to see you back and excellent running. You just shown how LRs notch up miles -27 in two runs .Good running

I dabble in the 3.15 but this is my home

5 easy miles d&d. I was listening to the interview on last week's MT, with Chris Fulcher - previously 18 stone drug addict, no running or exercise....7 years later, aged 45, clean, a lot lighter and has a 2.48 marathon PB  Very inspiring. Makes me think about joining minni and others on the wagon...

 

10/12/2012 at 14:25

Brolish - hell no!  Only the healthy stuff!     Once the app is set up its really easy to use.  Also, it has a barcode scanner on so you can play supermarkets at the same time!

I don't use it all the time but rather for 'spot checks'.  I'll do it for a week or so at the time just out of interest. 

I'm enjoying being on the wagon.  I did drink a bottle of wine on Friday night but it was only one, and the only one I've had in about 3 weeks.

I'm nibbling on seeds rather than nuts this afternoon.

10/12/2012 at 14:37
Freemers wrote (see)
 

I dabble in the 3.15 but this is my home

5 easy miles d&d. I was listening to the interview on last week's MT, with Chris Fulcher - previously 18 stone drug addict, no running or exercise....7 years later, aged 45, clean, a lot lighter and has a 2.48 marathon PB  Very inspiring. Makes me think about joining minni and others on the wagon...

 

Freemers - didn't you say the complete opposite on the 3;15 thread (ie. you dabble on the 3;30 but......

Anyhow, I too am on the wagon. Find, at my age, I can't drink and run. Haven't had a drink in December - which is amazing (and possible a little sad)

That sounds an inspiring story - will take a look!

10/12/2012 at 14:37

Minni- phew, you got me worried there!

I'm with you on the wagon, no hangover since the recovery week. Just need to stock up on berocca and recovery drinks now.

10/12/2012 at 15:20

What's all this wagon talk  This is the Team Minni thread! 

Spot of quad DOMS today after the XC. I guess its all those darn hills they like getting us to run up and down. 4 mile recovery today, I have 38 miles scheduled for this week along with my sub 20 attempt on Saturday.

 

10/12/2012 at 16:17

Ok team, I just heard on the radio this morning the toughest -athlon you'll ever have to do, are you up for the challenge.........A Dryathlon..No alcohol for the whole of January in aid of some cancer charity apparently...Minni you've got no chance lol

10/12/2012 at 16:21

Hi 2old I really wish I could but I play 20 miles away from where I work/live otherwise it would have been perfect. I get to warm up by running up and down the courts doing drills and I play C so i get to run around like an idiot alot anyway. Im a bit like a dog...im happy playing centre as i get to run around all the time, but put me in any other position and im miserable as you end up standing around getting cold!

Ive got to say, I dont mind the patients that come in with the self induced injuries (if its from doing sports) as I can relate to them....I get more frustrated with those who say they dont have time to exercise or cant exercise.

Minni ive that app to, my OH put it on my phone about a month ago, i love it, its so addictive, especially the scanning barcodes bit. Im always surprised to see how little calcium I have and iron. Its made me much more aware of my diet and what its made up of. Im a bit of a grazer. I tend to eats 10+ fruit and veg a day so carb intake is good. My fat is around 20% or less over the week and protein around 14% most weeks. The app has put me off a few drinks - mulled wine and baileys have so many hidden calories!

Shady I stopped playing netball before london as I was worried about getting injured and I needed to concentrate on getting the milage in after having a month of training with illness. I think the cross training may help to some degree as long as your getting enough runs in and you dont get injured, which is more likely to happen with all the stopping and starting. If I get through to the final 5 I will have to see what the ASICS team say

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