RW Forum Six - Sub 3:30

Minni v Dubai Dave

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10/12/2012 at 21:32

Love the picture Zuvai! Nothing like a creative sign to raise a chuckle.

Minni a friend at work uses a similar app to monitor what she's eating and drinking. She says it's really opened her eyes as to what she's eating - she's lost nearly two stone since early summer just by sticking to a set amount of calories.

Shady if I plan ahead I usually try and run a double rather than miss a run, I'll juggle my week's session so I can do an easy run before work then speedwork on an evening. 

Simon 25 miles south east of Newcastle has no snow, only seems to be higher ground around where I live affected.  Icy tonight though. 

I'm also in the 'little and often' camp, 3 meals plus 3 (or 4, or sometimes 5 ) snacks.  Snacks being something like an apple, or a couple of slices of malt loaf.  I notice people at work will eat what they've brought in for lunch, and a yogurt, and a piece of fruit or crisps or whatever, all at once.  I'll have the same amount of food but spread it out over the day.  I don't know how people can eat breakfast at 7am then last until noon without anything to eat! 

Think I'll pass on the dryathlon... I once gave up alcohol for 3 months before Edinburgh Marathon and ended up running 4:15.  Clearly doesn't agree with me

10/12/2012 at 21:38
Hi Sarah, same for me, the Blackpool Marathon is the same day as Paris so it's no different for me, it's still the target for me and obviously is for you, maybe we can help each other
10/12/2012 at 21:52

Minni - a little video here to get you in the mood for the weekend!

10/12/2012 at 22:06
Thank goodness I bought those spikes!
10/12/2012 at 22:16

6 mile tempo run on tired legs, but I suppose anything that hurts that much must be doing you good??!!

Forecast for tomorrow does not encourage bike riding, so might have to do a double to get to work and back

Good luck ST

AA - don't worry, I for one am allergic to wagons so any time you fall off I will be there to comfort you......................

10/12/2012 at 22:36
O4S - I thought you were supposed to be resting??!!!

Honestly, you and DD must be twins separated at birth.
10/12/2012 at 22:56
Minni /Carot - Looks like quite central. Bumburgh court , willam Armstrong way, off scottswood road, in Elswick I think. Will be coming across M62, then up A1, so sounds like should be ok.
Still got a nice big dark purple bruise about the size my size9 shoe, and a big lump.
Dubai Dave    pirate
11/12/2012 at 04:39

Morning

Minni: O4S & I both believe that Toast and Maramalade is the breakfast fuel of champions so maybe we are related, though as far as I'm aware I'm a true blue Cornishman without any Irish descendents. And yes running that hard last night may not have been that sensible as the sore throat is back and I was awake coughing in the night.

Welcome to Shady and Paul, beware most of the advice on here refers to drinking and running into extremely hard objects. You better let O4S know how old you are as she is looking for a new toyboy since Darren escaped

So what to do today? Should be swim  & run, not 100% convinced that sticking my head in water is a good idea, so will probably do it anyway

11/12/2012 at 06:46

Morning! Got my session for tonight. 16 x 400m @ 10km pace. Nice and simple!

11/12/2012 at 06:56
I've got similar tonight but only 6 x 400. 16 would kill me!
11/12/2012 at 06:58
Oh and mine are 3k pace..... Yikes.
11/12/2012 at 07:00

O4S/ Dubai Dave........31yrs old, with a cheeky smile that still means I get ID'd from time to time........actually, maybe you were just being tongue in cheek and it wasn't best to share this info!

Spoons......I've started doing 800m @ 10k pace, working from 6 reps and hopefully up to 10. In your honest opinion, iwill doing 800m have a difference to doing 400m instead?

11/12/2012 at 07:03
It's all about mixing it up Shady. Shorter faster reps faster and longer slower. Don't believe the Yasso theory!
Dubai Dave    pirate
11/12/2012 at 07:14

My speedwork this week is 12 x 400 @ 3K pace off 45 second recoveries, obviously 400's are "in" this week.

Shady: Ah probably a bit old for O4S then! As to intervals it all rather depends how long your recoveries are and the pace you run them at. My advice would be to mix your sessions up, one week 400's another 800's or 1K, Then the longer 1 mile and 3 K intervals, there are a never ending set of combinations which can be done. My personal favourites are pyramids 400/ 800 / 1200 / 1600 / 1600 / 1200 / 800 /400 at 5K pace with 1 minute recoveries. It depends on what pace your running as to how many reps you can handle, 12 x 400 @ 3K pace is quite intense whereas 10 x 800 at 10K pace is  not particularly taxing.

Edited: 11/12/2012 at 07:14
Scuba Trooper    pirate
11/12/2012 at 07:46
Everything went well last night, only took them 15 mins to insert the device. Don't feel to bad this morning, a bit sore where the cathitor was inserted.
Good to see so many new members welcome
11/12/2012 at 07:48

DD:  at my age you can't be too fussy!! 

Shady:  sounds promising, about the same age as Daren who also needs ID to get into any film that isn't rated PG

Temperature minus 2 degrees today so binned any idea of the bike and parked the car a few miles from work [as close as it is possible to park without having to take out a loan equivalent to the debt of a small African country] and ran in.  Lovely running across the Downs in the dark, with a sharp frost and a new moon above.  It will be interesting to see if I am as enthusiastic this evening

11/12/2012 at 08:58

Shady - as DD & Minni said - mix them up. 800s are good. My 400s this week are slower (10km pace) than the more common 5km pace but there are 16 and they are off only 45 seconds recovery. I'm focusing on shorter recovery work at the minute as I'm base training and don't want to do anything too quickly until the new year. Plus I don't want to smash my legs too much as I have a 10 mile race on Sunday.

11/12/2012 at 09:31

Morning everyone

ST- great news on the op. Hope you're resting and being pampered by Mrs ST.

Well my commitment to the running cause reached new levels this morning. I hit the Battersea track at 7am (after a 4m warm up). It was pitch black, very frosty and not a living soul in sight. Did 2x 400 (5k pace), 3m @ MP and 4x 200 @ 3k pace with 90s recoveries and 4m cd to work. Hit all the paces and it didn't feel too bad so happy.  The legs seem to be waking up. I must say I much prefer this more aggressive come back from the recovery!

11/12/2012 at 09:32

Minni- ouch, good luck with the killer session tonight!

11/12/2012 at 09:34

I am livid beyond belief.  I've just been asked to Chair a meeting tonight.  No problem with that but it means I won't get home until about 9:30 and I haven't got my running stuff with me to fit my run in.    Fcuk.  That means either ditching it or doing it tomorrow night, which means ditching tomorrow's 11 miler.    And it was snowing when I left home this morning.   

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