RW Forum Six - Sub 3:30

Minni v Dubai Dave

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M.r Zuvai    pirate
02/01/2013 at 17:20
M.r Zuvai wrote (see)

anybody know where to change the number of runs set for Jantastic?


Im feeling brave

found it

M.r Zuvai    pirate
02/01/2013 at 17:28

right, this is what i've gone with ..Foam Roller

seams to fit the right criteria, but as i have purchased this online i will have to wait upon reciept to confrim.. ahem... "hardness"


02/01/2013 at 17:53

Greetings from the Emerald Isle and HNY to one and all

Did the 10k race on New Year's Day in strong cold winds and sunshine.  A bit blowy on the beach sections but overall nice to be running in the dry!  As expected I was slower than last year - I went out to do 8mm and actually surprised myself by doing just under 7.40mm and finishing in 47.35, about one minute slower than last year. Very annoyed to be beaten by 15 seconds by the first FV55 [who I beat last year]. Still better than i had expected and didn't feel under too much strain even up the two big hills [2 lap course].

Home, shower and straight into the car to drive to Holyhead.  Ferry this morning and are now settled in a cottage overlooking a wildfowl and wetland trust site on Strangford lough - this truly is the arse end of nowhere

Will now try and read back................

Simon: Minni has also rivalled me twice, which was brave of her given my friends in low places.  BTW I remember Petula Clark very well, so less of the really old comments please! 


02/01/2013 at 18:01

Zuvai - guess you've bought it already, but was going to recommend you go to a sports direct if you have one near you - you can pick them up there for less than a fiver there right now.  Too late!

DD - nice 400s!

Simon - I cant wait to get on the velodrome again, its a shame my new local one in east London isnt open yet!

Gazelle - I love to race, but I'm being sensible and staying away from them while I get back up to steam.  Only got Northumberland half in March so far planned before VLM.    The real one thats annoying me and I want to smash is to get under 21 for a YKW - hoping more f*rman style training will help get that one!

02/01/2013 at 20:10

Red - Great news.  Enjoy your return to running, nice and easy.

Zuvai - Enjoy the roller.

O4S -  Enjoy the arse end of nowhere. Nice 10K

Minni -  Impressive "easy"pace.

AA - Nice long one.

DD -  Impressive reps, that's a v quick last one.

6 miles slow for me this afternoon.




02/01/2013 at 20:52

Happy New Year everyone!

Glyn, to back up what others have said I get rogue HR readings (sometimes above my max!) if I haven't wet the contacts beforehand or if the strap isn't tight enough. I also used to get dodgy readings with my old HR monitor for the first mile regardless of what I did. However your speed does sound fast and the 171 ave sounds a bit high. I've had a few weeks off with injury although I've done some cycling in the meantime, and I've been doing 11 min miles when coming back. Having said that if you're just doing relatively short runs and 3 times a week you can probably get away with pushing it a bit.

Mr Z my roller is very hard and knobbly and I love it! It's quite short but that just makes it easier to stash away.

Red, that's great news on your knee problems

Simon, aka Garmin guru, how do you put them into gym mode? I've a 4 something model! The running one. (Yes, I'm a bit rubbish with it ).

Freemers and anyone else who exercises at lunchtime, how do you keep the time down to a minimum? E.g. do you take a packed lunch with you and do you wash your hair afterwards? I'd like to do some lunchtime classes to complement my cycling to and from work but it's not going to happen regularly unless I can keep the time down.

02/01/2013 at 21:11
Zuvai - hope its all dreamt of and not a flop when it arrives.

Sorry for the double rivals. I must have got carried away with clicking.
02/01/2013 at 21:18

Nice reps DD. Your training is some going for someone who can't be bothered any more! When is your marathon? Looking forward to seeing how well you do

Enjoy the holiday Freemers, don't forget to update Jantastic while you're away or Minni will hunt you down!

Well done on yesterday's uphill race Minni, shame you didn't get to down your prize.  Just say you thought it was meant to be 8 @ MP today....

You've had a brilliant 2012 Daren, take a bit of time off until the groin settles down - easier said than done - it'll do you good in the long run so to speak.

Enjoy the killer track session Bro, I love the track.

Sounds like you're making a comeback Red, that's great news

How's the PF Simon?

Enjoy the foam roller Zuvai, I have a love/hate relationship with mine. It's blue, thick and 3 foot long. Love it because my legs feel so much better after a session on it.  Hate it because it is uncomfortable at best and chuffing painful at worst!  Don't roll when there's anyone within earshot who is offended by swearing.  There's load of... erm... videos on the internet of how to use them.

Gazelle you really should have taken the 'I wish' bit off your forum name by now.  Hope the club session was fun.

Well done on the 10K race on NYD O4S! I contemplated a parkrun but didn't wake up until 10:15am

Becs I used to run once a week on a lunchtime as we have flexitime at work, so I'd take an hour and a half. The changing rooms and showers were a 5 minute walk away from the office, quick change, run for 40 minutes or so, quick shower, dry shampoo on the hair before tieing back up, walk back to work, usually around 1hr 15 minutes by the time I'd eaten something (I always take my lunch to work with me so it would be ready to be inhaled)  Then I got a different boss so I'm now allowed 30 minutes

Findings from the Rehydration Treatment Experiment
It works!  I tried this three times over the festive period - Friday 21st, Sunday 23rd and Monday 31st, all nights when I'd had enough to normally suffer the next day. While on two of the days I got to have a lie in (or at least my 8 hours sleep), one of them I was up early to go to parkrun.  OK so it was a PW, but it was 2 minutes quicker than the pace I'd planned to run.  Give it a try folks

02/01/2013 at 21:30

Had to stop short my run tonight after 2.5 miles. Shin pain is getting worse. Physio booked for Saturday morning so will rest up until then. I have a horrible feeling Jantastic will be a disaster and my spring marathon will be a DNS.

02/01/2013 at 21:41
Becsj - Re using your 405/410 in the gym, the good news is you can. The bad news is, there isn't a gym mode, you have to buy a separate item called a foot pod. The very bad news is, you'll be lucky to get it for less than ??30, and more likely ??40.
I only get 45mins for lunch so don't normally go for a run. But if I do some overtime on a day off, then I can take as long as I like for lunch, so I've previously done 13m. But that was a bit too much, as felt knackered afterwards. 10m or about 1.5 hrs was ok thou. We've got showers at work, and being a 'baldy', I've no probs with sorting my hair out, and I can eat a sandwich at my desk.

Carot - Will find out how PF is on Friday, with a run, which will show it isn't PF hopefully!

O4S - I thought someone might pickup on the Petula Clark reference, sorry!
Edited: 02/01/2013 at 21:45
02/01/2013 at 22:25

Scuba - thanks for that HADD link its really interesting stuff, might just fit my current position perfectly....lots of easy running seems to make a lot of sense now. In fact I think i have always trained too fast even though the perceived effort was easy. I think i will stick to my 3month of very easy running and build up a good base.Maybe I can get a more suitable base than i have built previously, also helps the motivation knowing that there is an end goal to some of this slow stuff.

Do you train using this method ???


Redwood - Thanks for the update on your HR going above 180 seems we are in similar shape right now !!!


Becs - I think the message is starting to sink in ....i need to slooooowww down and just allow the fitness to grow steadily. i dont think the HR is a dodgy connection although i will try wetting it next time as others have suggested.i may reduce the pace and go for 4 runs per wk, getting some safe miles banked whilst getting back on track. thanks for the message

02/01/2013 at 22:37
Glyn, P&d (which everyone advised me to read on here) explains all about heart rate, stroke volume etc. I've found it a useful and helpful read.

Minni. Tut tut.....that makes me feel better about my slightly fast recovery run today 3 miles at 8:57....felt so slow I was getting bored on the treadmill ( think I know why I'm always running to fast now)

Gazelle I quite the fast short session and I love to race (when I do well) but I also like the LSR when I get to do it out doors and with others, I didn't enjoy them much when I had to do a couple on the treadmill!

Hope the physio is able to work some magic spoons
02/01/2013 at 22:58

Simon, thanks for the advice. I just hoped I could use it as a HR monitor while trying a class without it automatically switching off because I wasn't going anywhere out of curiosity.

Carrot, dry shampoo, great suggestion thank you! Hadn't thought of that and we have some in the house.

M.r Zuvai    pirate
02/01/2013 at 23:21

thank you all for the roller advise  

i felt a few grumbles in my hip and knees this evening on my MLR so i decided to keep it down to 8 miles. im only in my 3rd week but im going to treat this as a bit of a recovery week to make sure im all fresh and fit for the start of jantastic 

02/01/2013 at 23:38

Evenin' All,

Canada report does not make great reading with regard to Jantastic i'm afraid...

Only managed two runs, 5 & 7.5 in the first week as there was too much snow (and too many A & W burgers, washed down with pints of Creemores) after this - only had light trail shoes packed. On the bright side, i think the skiing was a good workout although "ze knees" are still a little sore despite wearing supports.

Anyhoo... first jet-lagged 4 of the new year logged this evening @ 8.44 (recovery according to P & D). 

A question for all you P & D veterans. Should i take my resting and max hr, so as to ascertain my various levels... Tempo, intervals, slow, easy etc... I've never persisted with any HRM running and have previously just followed the RW schedules, but having (almost) read the AM book, it seems to make sense to see what i actually should be training at, rather than what RW says i should???

Brol - In answer to your question, they're in KMH in Canada, so good luck with the TMs. My gym has Technogym TMs which are in KMH and it's a pain in the arse!

P.S:- They do say "eh" an awful lot as well, and whatever you do, don't try to order w-a-t-e-r anywhere... they only understand "whatr"!

Dubai Dave    pirate
03/01/2013 at 05:21


Bro: Yes they measure distance on the road in KM's in Canada but in my expereince the treadmills are set in miles. Solve the problem and run on the roads!

Bec: You can use a Garmin indoors as a HRM, go to GPS in the menu then GPS Status, turn enabled to No and it no longer looks for sats.

I run up to 9 miles at lunchtime quite often, but I get a two hour lunch break if I want to take that long.

Carrot: Dubai marathon is 25th January

Oompah: Yep you need to know your rest and max HR's. Personally I don't train by HR it scares the shit out of me!. I prefer the percieved effort method on a scale of 1 - 10. Last night was a 9 - 10! 

Will run 9 miles at lunchtime, didn't cycle this morning as don't want to be tired for the annual DD New Year Soiree tonight on the roof terrace outside my bar (Yes I have my own pub, complete with door sign " The Running Duck" ) Minni are you going to make it?

03/01/2013 at 08:35

One of the gyms I go to has a mix of mph and kph on their TMs. Nightmare if you forget which is which and set the speed in kph but it goes up to mph - I've nearly fallen off the back before!

Becs - I'm lucky as we're not really clocked at lunchtime to I can take my time. I generally am out for 1.5 hours or even a bit more depending on how far I'm running. The gym is right next door to the office which helps, and I do always wash and dry my hair afterwards. But I am very quick doing it - helps when your hair is short!

Carrot - I'll be updating Jantastic when I'm back home as I'll only have my Blackberry with me and it doesn't work on that, or at least it didn't last year. But I can do them all in one go so I won't miss the deadline, I promise

03/01/2013 at 08:49
DD - I'm at the airport!
03/01/2013 at 09:05

Thanks for all of the kind words on the recovery front all. I did my commute run yesterday and today, nice and gentle and no problems (apart from remembering what it feels like to carry a massive bag on your back).

Glyn - I've entered the MK marathon on 6th May and I've told myself that I'm not going to do anything other than easy until the end of Feb in an effort to build my base back up. I doubt if I'll stick to it 100% as it's going to be very difficult, but I'm really going to make an effort to try for as long as possible. And although my monitor is currently broken, I can already feel my HR coming down as this morning's run felt miles easier than yesterday at the same pace.

Freemers - enjoy Chedworth and if you're out for a run, I'd stick to the lanes rather than off-road. I drove through there last week and most of the fields were under water!

Becs - I normally run first thing but when I need to run at lunch, I try to stick to 1hr. I'm lucky in that we're next door to Green Park so throw my kit on, do a 40 min blast, then hope that no-one else is in the shower at work when I get back. Occupational hazard at the moment with it being Jan, but come Feb most people have stopped exercising again so only a few more weeks to put up with it.

03/01/2013 at 09:20

MrZ- I hope you've made the right choice and will enjoy your foam roller. I have a long smooth one but don't use it much.

Gazelle- how was the speed session in the club?  What did you do?

O4S- nice NYD 10k racing.

Becs- I don't exercise at lunch time. I've considered doing a recovery run once or twice but to be honest it's a bit too much hassle- getting out of my office gear and then showering and redoing hair/ makup... I just can't be bothered to do it twice.

Carrot- I am definitely stocking up on the rehydration treatment!

Spoons- ouch, hope the physio can sort you out.

Oompa- thanks for the tips.  I'd better work out both km/h and m/h just in case.  Did you see any bears when you were there by the way? I can't establish for sure if they are hybernating at the moment...I don't train by HR so can't help sorry, for me it's just another thing to obsess about, I'd rather stick with paces.

Well my killer session last night went very much to plan. Did 4x 400m @ 3k pace, 4m @ MP and 4x 200m all out with almost 4m wu and 4m cd. The 4m cd was not pleasant, I was knackered. Very happy to see that I'm managing to hit all the paces.  It feels like I haven't lost much speed after the mara this time round.


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