RW Forum Six - Sub 3:30

Minni v Dubai Dave

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27/12/2012 at 21:22
Sorry - I can't remember what make they are!

Brol - would you have a bus or something coming up?
27/12/2012 at 21:27

Minni any other Saturday and I would but it's early kick off at the SoL so we're going to run Durham, shower there, and head over to Sunderland from there.  (Actually, I'm a bit scared that I'd just be another blonde ponytail to chase down in the last 400m)

The spikes do come in a rather fetching range of designs don't they?  Why bother, don't they just end up caked in mud?

Bro - planning a few practice laps of the local park, it's only small but lots of grass and a few hills!

Hope the physio helps Spoons, sounds like a good session with the up then down. 

27/12/2012 at 21:44

Hi All....apologies i just vanished on here and sorry it's been so long, I used to be a regular on here about a year ago and had just finished the North Run in 1hr 38 and was ready to use that as a real springboard towards the 3:30 mara......well to cut a long story short I've had a shockingly bad year personally with numerous family issues and redundancy and simply lost any desire to's now a full year without running and sorry to say even back smoking again which im embarrassed to admit.

i just thought posting this will help drag my sorry self out tomorrow for my first run of the's going to be like starting all over again but i'm determined to get the bug back. anyway hopefully i'll be around for a while as i'm going to turn this ship around , i know its going to be hard but i need to do this for my own sanity...

if you dont mind id like to stick in this thread to keep me motivated ( i need long term goals to keep me going ) although it may be some time before i'm anywhere near the 3:30 mark again.. take care all Glyn



27/12/2012 at 21:51

O4S, great racing and the wins are so frequent it'd be more of a surprise if you didn't bring back some bling. .

Well done to Freemers and Sarah for getting our and racing and Chick, Freemers and Spoons for getting the intervals in at this time of year. Spoons, hope the physio can sort your calves and ankles. You'll get back to where you were fitness wise with a bit of time.

Weeble, hope everything's okay and you've decided not to do Brighton just because of lack of time to build up rather than any new problems?

I usually run quite a bit over Christmas as my parents live near the coast. After my knees have been quite a lot better walking I tried a short run today of just over 2 miles very slowly. I think there's an improvement over before, but by the end my knees were quite sore again . My new year's resolution is to get myself to a physio and get them sorted out. I'd also rather spend some time and get them properly fixed rather than have a quick fix but then keep having problems on and off as I've had for the last 7 years.

27/12/2012 at 21:58
Very cute dog freemers, although I do agree, he is bigger than I imagined. Well done with the interval training aswell, hope you enjoyed that well earned mince pie!

SCB, you have put me to shame...I haven't been to work or managed a run....but I have started reading P&d!

Spoons, hope your shins recover soon.

Fabulous run O4S, sounds like you had a fantastic race in not very ideal weather conditions. I remember going to stonehenge and salisbury earlier this year......found it difficult to walk against the wind, let alone run against it!

Thankyou Barry. Marathon training starts on Monday with long runs later in the week. I decided to have a quiet week this week with Xmas and lots of travelling. Thought it might help refresh my legs before the 16 week marathon training commences.....but I'm already getting itchy feet to do a long run!

Hi carrot...congratulations on signing up for the XC, I was thinking about it but I'm going to be concentrating on the longer runs that weekend now. Which marathon are you doing now, is it London aswell? I lost my trainer on the last XC I did.....mum advised me to tie a shoelace around my shoes next time to help keep them on! I'm worried about being that blonde ponytail now on Saturday...are you sure you can't come for support!

Hi Glyn good luck with your run tomorrow, do let us know how you get on.
27/12/2012 at 21:59
Sorry to hear about your knees Becs, hope the physio is able to fix them for you
27/12/2012 at 22:12

Hi Glyn and welcome back.  As you can see we haven't gone far!  Sorry to hear life has been a bit shit but if you want to get motivated back into running then you've come to the right place.  Stay with us.

27/12/2012 at 22:19

Barry:  just hang in there, domesticity is a passing phase that we all have to go through to reach the other side.. Passing through my domesticity phase was the fastest rep I have ever done - so fast BA reckons he missed it

27/12/2012 at 23:12

thanks planning on giving myself 3months to just ease my body back into it again and not focus at all on times then maybe take a view at that point where i'm at. good to be back !

27/12/2012 at 23:19

Welcome back Glyn, hope you get your mojo back. There are a few of us on the comeback trail so hopefully the thread will bring the right blend of inspiration and realistic comparison.

Becs yes it's lack of build-up rather than anything new. Christmas has thrown a bit of a spanner in the works but more problematically continued niggles have meant I haven't been able to build up the mileage to where it should be. I was reading some of the (many) super six and forum six threads and realised that if I posted my training for the past few months on my own thread I would be rightly torn apart for thinking a marathon was a good idea this spring. Autumn however...

Spoons hope the Fizz sorts out your shins. Does it feel like the same problem you were having before?

Carrot it sounds like you're doing the same event Shaggy did last year on Hampstead Heath. That was the national championships and I'm fairly sure it moves venue each year.

28/12/2012 at 00:49
Great day out on the bikes in the Trossachs today - and amazingly everyone who said they'd come with me at closing time in the pub last night actually turned up!

AA - come on, time to get those cleats on!

Glyn - sorry to hear its been a tough year, glad to see you back. I had a 5 month break earlier this year and am on the comeback. I initially came back too quick and cos my core had gone to mush I got injured. I've since changed tack and have been really gradually building back up over the last month from 1M runs - I'm now at 40mins. I'm aiming for VLM, but keeping mileage low and just 3 runs a week plus lots of core and cross training. What's your plan to get back into it?

Weeble - sounds sensible to keep things shorter if you can't up the mileage without niggles, I'm not too sure yet how I'll cope when my runs start getting longer, hoping it will all hold together...

Sarah - I've been living with my mum in central scotland for the last 3 months, but move out tomorrow and back to being in east london during the week and sussex at weekends. Its all a bit complicated! Aim for this year is to get me and OH living in just one place...
Dubai Dave    pirate
28/12/2012 at 06:31


Too much talk of spikes and taking the centre line, will have a look at this strange XC scene next winter.

Glyn: Hope you find your mojo

Personally chasing down blond pony tails is not something I'm into, blond ponytails are too be admired, its the scrawny bald guys I chase! 

Minni: Thursday the 3rd 2000 for 2030, your more than welcome, I will tell my doorman to put you on the list as I wouldn't want you thrown out with the hoi polloi. 

Back from 57 miles on the bike in a sandstorm, sand in every orifice now. Panto this afternoon 

Edited: 28/12/2012 at 06:32
28/12/2012 at 08:34

Glyn - Hi, sounds like the first new years resolution, good luck with the comeback. I went through a bad patch 3 years ago and to be honest it was good to get out running, stress relieving and lots of thinking time.

DD -  Agree about the blonde ponytails, one of the downfalls of getting quicker -  less to admire.

Weeble -  Abingdon usually opens for entries 1 Feb.

Spoons - Hope the calf/shin is not too serious, I've had probs with my right shin on and off for a year, physio could n't find a lot wrong with it but since I started using KT tape problem has gone.

28/12/2012 at 08:58

In my book though blond pony tail usually equals a much younger, thinner, faster runner of the female variety (that includes you carrot!) and I just can't resist showing them that us oldies aren't too shabby

Glyn - welcome back to the madhouse. Sorry you've had a tough time, hopefully the future looks brighter.

Weeble - right decision not to try a spring marathon. This way you can plan sensibly for autumn and build it up at the right pace. You'll get there I'm sure

My new year's resolution is to cut back seriously on the wine.  I wonder how long that will last

My schedule says 5 miles easy today. Nice....

28/12/2012 at 09:10

thanks for all the plan is to just get back to a regular routine so maybe 3 runs per wk...starting off with a 3 or 4miler today and aiming to do something a little longer each wkend as a lsr . I will simply add an extra mile to my LSR each wk over the 3 mths to get that distance up steadily, No time targets i just want to get 3 months mileage and then start some real  training !!

KFC - Yes you are right about not over doing it, this is often my down fall after an extended break so i will just stick to 3 runs until my body is coping with ease.. You also mention a real critical factor in core training , so i will definately be adding a daily stretch / strengthening routine in my training to ensure that i keep any injuries at bay.....My 1 and only run this year ( a gentle 3 mile jog ) resulted in me turning my ankle over and ended up hobbling all the way home , it was not right for 3 fact im not certain it will be ok today with running on it ?

will post after i'm back....have a good day

Scuba Trooper    pirate
28/12/2012 at 09:13

Chick - Intervals on Christmas day, Respect.

Spoons - You are hard or mad to swim in the sea a this time of year. Hope the shin splints settle, have you increased your mileage recently?

O4S - Great races and races report.

Sarah - Good run 4th, could you have got 3rd with out the wine the night before?

KFC - The recovery train seems to be picking up speed.

Glyn - welcome.

I managed 7.5miles in just over an hour on boxing day which felt great. It was the longest and hardest run for months. I did have bit of a pull round my scare and various parts of my legs complained at different pints but no ill effects. 45mins on turbo yesterday evening and 50min in the pool this morning.


28/12/2012 at 09:46

Scuba - er no, my mileage has halved recently

Glyn - welcome back - sorry to hear life's been shit. My life has also been really tough over the last year or so and my running has suffered bit time although I have managed to keep some running going. It's often been this thread that keeps any motivation up so stick around.

28/12/2012 at 10:20

Sarah - I've been living with my mum in central scotland for the last 3 months, but move out tomorrow and back to being in east london during the week and sussex at weekends. Its all a bit complicated! Aim for this year is to get me and OH living in just one place...

kfc, You sound worse than me for moving about.....although there are only 150 miles between the areas I tend to live between, so not even on the same par as you. You have my sympathy as I know all that commuting and moving can be tough. Hope you get to settle down somewhere soon.

Sarah - Good run 4th, could you have got 3rd with out the wine the night before?

ST I had the 3rd lady in sight all the way round and think that I probably could have had her if I hadnt drank the wine the night before...but then again she could have been in the same boat! Im going to see if the results are up and see how far behind her I actually was. Thinking back to the race, I also ran round with someone which may not have helped. A friend from the RC decided to run with me to see if he could get me a better time and a place...I think for that reason I set off far to quick. I much prefer the runs were you set of steady and pick up the pace, whereas on boxing day as set of too quickly and tried to hold on all the way round!

28/12/2012 at 11:10

commiserations, Glyn. Here's to a much better 2013 for you

O4S: another good race banked plus some bling into the bargain 

11 frosty but beautiful miles this morning. For once the wind had died down, it was a full moon and the stars were out. Nice. 8:30ish pace all the way round, relaxed and easy. One of them runs that shows why we all love it so much. Now back in work and swamped

28/12/2012 at 12:30

O4S- more well earnt bling, there is no stopping you

Sarah - 4th lady after being on the vino the night before is impressive.

Spoons - hope your shins get sorted soon. Do you wear compression socks? I used to have nasty shin splints in my netball plalying days, which occasionally flared up in marathon training, but have found compression socks help.

Webble - sounds like you've listened to your body and made the right decision. You can gently build the miles back up without panicing about an impending race.

Glyn - welcome and hopefully 2013 will be a much better year for you!

Chick - a beautiful morning for your run.

Scuba - good to hear that your longest and hardest run in months was great, long may your recovery continue!

I have spent the last 5 days on day/night nurse and alcohol free, big snore! Finally felt well enough yesterday to venture to the gym for a spin session, which was fab. Bought o.h a new pair of trainers for Christmas so am planning to take him out jogging this afternoon

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