RW Forum Six - Sub 3:30

Minni v Dubai Dave

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03/01/2013 at 16:40
chickadeee wrote (see)

we need a list with people's forum names vs. real names  I think there were 4 or 5 on Jantastic that I couldn't place on here. Guess Oompa is one of them

There's only one name I don't recognise - BK but I'm wondering if that's ST?  If not one can assume its a saboteur from the sub 3:15 thread....

M.r Zuvai    pirate
03/01/2013 at 17:07

yikes! just looked back at last years training log.... 

seriously low in milage - proof on one hand that cycling can be brilliant at providing an endurance base and a flashing warning light on the other hand that i need to be carefull as im already running more miles than my peak last year. Im going to have to be carefull to aviod injury

03/01/2013 at 17:18

Hmmm... name & shame policy??? I'm staying tight-lipped!

03/01/2013 at 17:34

Fun time today!  Decided to run [with BA] from the 'arse end of nowhere' to the 'nether regions of somewhere else' - or my Mum's care home to put it another way.  There is a 7 mile off-road tarmac cycle path from near wgere we are staying to wi thin a mile of her, so a double seemed like a good plan.  How wrong can you be??

Weather good when we started, but started to drizzle after a couple of miles.  Rain got steadily heavier and we didn't have waterproof jackets.  Normally wouldn't matter, but by the time we reached the home we were like drowned rats and dripping everywhere.  We have probably destroyed the upholstery on two perfectly good chairs and left a large puddle on the carpet.

Next stop was to be the big Titanic Exhibition down at the dock where she was built.  Sadly as we made our way there on foot the heavens opened again and we were by now so wet and uncomfortable that the idea of two hours in the place and a journey home were not attractive.  BA point blankd refused to run the 7 miles back so we ended up on a bus doing an extraordinary route from point A to point B via all other points on the alphabet.

Now getting ready to go out with a group of school friends, which is almost certainly going to end badly.

I'm another one who doesn't understand this rival business, its all I can do to get my targets and runs entered on Jantastic.

Spoons: be sensible and it might settle down quickly, fingers crossed

03/01/2013 at 17:42

Brol -  Very impressive session, have you got any shorter races planned?

Gazelle -  Good speedy stuff from you, agree it's easy to run quicker with others as long as you don't get carried away for the first few and then struggle.

Take it easy those with with niggles.

I can work out most of our Jantastic Team apart from 4 ish.  6 miles for me this afternoon including 4  steady, a bit quick as average at 7:07.

 

Edited: 03/01/2013 at 17:43
03/01/2013 at 18:32
kfc. wrote (see)

Dont give up yet, it may not be as bad as you think.

Too late - *tucks into beer and peanuts*

03/01/2013 at 19:32

evening all...back from another 4 mile stroll and yes i tried to drop the pace

avg 9:20per mile, i know it should be slower but i'm working on it !! ...my HR was still high but averaged out at 162 ( 172 last time )  but the good news is that it took about 3minutes to drop below 100 after i had finished so the recovery is improving( took 8 minutes last time ) so that is heading in the right direction at least !!

 

any thoughts on whether to go for the garmin 610 or 910 ??? Dubai Dave seems to like the 910

 

03/01/2013 at 21:12

Good speed sessions Gazelle & Bro....Its made my legs twitch (recovery day today but fancy doing a speed session now)!

Oompa ...I was wondering the same as I was rivelled by Minni so rivelled her back but im clueless to what it means....I could have signed up to anything

Freemers & Chick hope your hips recover soon.

O4S hope you have a good one tonight and it stays dry

 

03/01/2013 at 21:13

Well done surviving the killer session Bro, am I right in thinking it ended up being around 15 miles with warm up, cool down, reps and recoveries?  Moz sure is a hard taskmaster...

Sorry to hear the shins at still giving you bother Spoons

Hope the run is pain free tomorrow Simon.

Taper time soon then DD I'm another one who prefers to be blissfully unaware of my HR.  It's all about that scale of 1-10.

Yeah Minni still come and watch / laugh if you're free that day!  At least I won't have to worry about any thread competitiveness if you and Bro can't make it....

Gazelle that sounds like a monster speed session, so you did six sets of 600m, one 200m, repeated six times, ie 36 x 600m?

Chick - hope the hip is just a niggle that'll be gone in a day or two.  Parsnip is on the list for Jantastic, second from the bottom.

Nice swimming kfc! I used to swim loads, did the swimathon a couple of times.  3.2K used to be my weekend 'long swim', 3.5K is some going!  Enjoy the 800m reps.

Hope you enjoy tonight O4S after what sounds like an epic day.  Has it actually stopped raining for you yet?

Nice steady miles Barry! My steady miles tonight were somewhat slower but spot on for the pace I was aiming for. 

Scuba Trooper    pirate
03/01/2013 at 21:47

Spoons - Hope you shins are ok.

Glyn - I am heart rate training but not as per Hadd, most of my runs/bike will be 30-40bpm below max and long runs a bit lower. I'm following a Fink 30week program that starts proper at the beginning on Feb. I did do a few months of Hadd over the summer but mixed in a few tempo runs and gym sessions as well. Then did late summer and autumn on Furman Half Marathon program before my stroke set me back a couple of months.

Minni - BK isn't me, sorry I'm not joining the Jantastic fun.

Gazelle - that's a big line up of races, I want to find a feb 10km locally but not much around.

03/01/2013 at 23:03

Spoons, hope the physio can sort you out.

Freemers and Chick, fingers crossed the hips are just niggling and it'll turn out to be nothing more than that.

Glyn, while it's not easy pace HR yet I'd be happy with 162 when coming back from a break. It'll improve quickly.

Carrot, the 1-10 scale doesn't work for me as I always get paranoid I'm not working hard enough.

Thanks for all the lunchtime running and also the Garmin advice. It's interesting to see everyone's tactics. I managed my first ever spin class this lunchtime inspired by all your tips and Kiwi's reports of her classes. That and this evening's yoga class were a bit of a shock to the system following quite a lazy period between Christmas and the New Year. I think I'm going to feel it tomorrow. I'm enjoying trying something new though and I plan to keep mixing things up even after my knee is better as my first 7 years of running I was doing a lot of cross-training and was injury free for that whole time.

04/01/2013 at 00:07
Glyn - I don't know if it makes any difference, but best price for 610 is 199 squid, and 910 is 279 squid on interweb.

O4S - I'm surprised at you, I would of thought you would of been prepared for every eventuality, with all your experience. After all, 'fail to prepare, prepare to fail'. Get BA to carry everything next time!
Edited: 04/01/2013 at 00:08
04/01/2013 at 00:37

Great sessions by Brol, (4m wm AND 4m cd?), and Gazelle - sure those club sessions will help

DD getting even faster... awesome session. Do you really have a pub? Couldnt tell if joking. You will fly at the marathon. Got a target yet?

Freemers & Chic, with you on the sore hips. Did some deadlifts yesterday and really stiff at first till some more stretches.

RE: Heart rate, there is TE/ heart rate perceived effort on latest Garmins 610/910. Had this on my Suunto awhile back and good way to gauge effort, each workout gets value of 1-5 from minor to max & suggests what next session should be. Glynn, you can get the 405cx for £125 so less than half the price of 910.

Thanks Sarah, Marathon monday went fine, just time on feet for ultra after the 10k, kept HR below 150-145, soaked through by 2 laps of 4, so had to change and had a waterproof unlike O4S (shocking!), legs tired at 17-18 miles but finished comfortably sub 4 (3:50). Only problem, ravenous since then. Didn't really go mad over Xmas so allowing myself some treats.

Oh, and I do NOT have a knobbly foam roller . hockey ball for glutes good though.

Edited: 04/01/2013 at 00:40
04/01/2013 at 01:36

Ribble 10k race report.
Minni opposite of what you thought - I was not awesome, struggled big time, and at my absolute limits. Hard to take in at the time too.

Aim was sub 40 which thought was doable & heard this was fast but found out later a "few" hills. Pal from Penny Lane club came too, try pacing each other. Arrived an hr early but only 12 toilets & no urinals for 1000+ men? Almost didn't have time for a warm up. Cold, wet, rain coming down in a drizzle and a strong wind across us, tough conditions. Managed to find my pal near the start line but no tactics agreed.

Other 10ks or league races I've got to steady pace early on (for 10k sub 4min km - 3:55-57 for safety) but 2 ups in km 1-2 was impossible here. First split 4:07 so already off pace, needed to go faster? With pal, we ran together for next km or so, next marker came up another 13 seconds off. Mentally thought I'd blown it already.. 20 seconds off so soon? Only thing I could do was try make up time, push harder, left pal about 3km. More hills and splits came up - even more time lost. Frustration set in - by 7km, only one km under 4 mins and already 30-35 seconds off target even when I'd pushed so hard, nearly 5k pace. I'd given up on sub 40, feeling down, maybe sluggish with Xmas, expected to blow up and friend appear on my shoulder. Hung in there somehow.

Around 7km started getting some incline back, found some energy maybe off the few downs, really upped pace. 10-15 seconds pulled back, low 40 min time possible? 8k Another shallow but long hill but carried on same pace even though it was hurting, feeling sick. 9km marker doing manual lap, glanced at time, 36m 15-20s? Very slim chance with 1km to go, but needed to give everything. Down a hill some extra speed, then with a 400 metre to go sign visible another sneaky incline. Agony. Sprint!

Through line, Stopped watch, 39:57. Couldn't believe it. Last km found was close to mile PB pace and beyond painful - nearly puked on the line. Felt I'd had an awful race, course and conditions wore you down, so testing - but end result great finish to the year to get last of my long term targets 5k to marathon way ahead of schedule. This was the hardest of them by a mile though... a learning experience.

Split    Time    Dist    Elev+    Elev-    Avg Pace

1    04:07    0.62    62    46    06:36

2    04:13    0.62    59    7    06:49

3    04:04    0.63    39    36    06:27

4    04:08    0.63    49    26    06:35

5    03:49    0.61    16    52    06:15

6    04:09    0.64    33    43    06:29

7    04:05    0.62    49    23    06:36

8    03:52    0.63    0    62    06:07

9    03:44    0.59    30    46    06:20

10    03:47    0.65    62    69    05:51

Summary    39:57    6.24    400    410    06:23

04/01/2013 at 09:20

Morning everyone

O4S- lol, nice running against the elements yesterday. Hope you enjoyed your night out.

Barry B wrote (see)

Brol -  Very impressive session, have you got any shorter races planned?

Barry- thanks! I'm doing Watford Half on 3rd Feb (racing it but not going for a pb, it's way too hilly), 10k on 3rd March in Regents Park and Reading Half on 17th March. What about you?


Carrot wrote (see)

Well done surviving the killer session Bro, am I right in thinking it ended up being around 15 miles with warm up, cool down, reps and recoveries?  Moz sure is a hard taskmaster...

Carrot- ekhem... well I can't exactly blame Moz for this one. I was supposed to do more like 3m wu, 2m cd. The track however is bang on half way between work and home so it just makes sense to jog there, do the session and jog home. It added up to 14.5.

Becks- hope the DOMS are not too bad today.

6m easy done this morning, Surrey Champs tomorrow. I think it's going to be messy...

04/01/2013 at 09:46

9 miles with strides done and dusted and off for a sports massage now. 

 

04/01/2013 at 09:47

PS -  I'm loving running just now.

04/01/2013 at 09:54

Minni-

04/01/2013 at 09:57
M.r Zuvai    pirate
04/01/2013 at 10:12

Happy Friday everyone!!  - here's a friday gift for you;

http://i.imgur.com/iWHK2.gif

 

great report and fantastic running FRC!

Stonking session Brol - good luck at the XC!!

Hope everyone's niggles are calming down as we head into the serious part of training (Jantastic) 

my new trainers arrived today - perfect for a little boost in motivation!

 

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