RW Forum Six - Sub 3:30

Minni v Dubai Dave

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Dubai Dave    pirate
05/01/2013 at 07:35
Morning

KFC: well done on getting the intervals in

Gazelle: nice session

AA hope you made it back alive

Bro: 14.5 including intervals ? Nuts though have to admit I sometimes get close to that.

FRC: nice race report and yes I really do have a pub up on the third floor

Ran 20.5 miles this morning at 7-45 average, last 6 were quite a bit quicker than that. Given how hungover I was yesterday I was quite surprised too run even remotely well.
Edited: 05/01/2013 at 08:59
05/01/2013 at 09:03

DD - blindly that's quick!

AA - sounds dangerous.....

i'm off to physio

05/01/2013 at 09:30
Spoos - Good luck at the physio. Btw I forgot to ask you how to get the emotion icons on the iPad, cus RW doesn't like the emoji keyboard, and I think you posted a link previously thx
05/01/2013 at 11:30
How did the park runs go?

DD- damn quick long run!

Hope the physio has helped your shins Spoons.

Am buzzing from (what for me post injury) was a great run - 4 miles at 9:38m/m average. I know it sounds pathetic but with all the knee problems have been plodding at 10-11 m/m as any faster and the knee has been playing up. Plan is to add 1 mile a week to get back up to 10 miles as a weekend run. So nice to finally feel some progress Spin + gym scheduled for tmrw am.
05/01/2013 at 13:37

great news, kiwi

Kfc: nice 800s - I wouldn't/couldn't do them any faster either ...

FRC: 10ks planned on 27/1, 24/2, 17/3, HM on  April 1 and my spring mara on April 21.

DD: another pacy long run. You must feel very confident for Dubai mara!!

sarah: 15 miles on the treadie?? 

nice gym work, Becs

I did 3 x 2mile reps at around 10k pace today. Struggled in the wind & rain. It was hard work. Managed them between 13:41 and 13:50. No hip pain right now ... hope it's gone!

How did the parkrunners do?

05/01/2013 at 14:16

Kiwi - that's great, so pleased to hear it.

Nice reps Chick.  Keep this up and you'll be flying come April.

DD - looking good for the marathon.  What date is it - 21st?

Spoons - what did the physio say?  And how's the hangover?

parkrun for me this morning with the family.  Master Minni, Miss Minni's boyfriend (both first timers) and Mr Minni (second time).  Ran with Master Minni with BF about 30 seconds ahead and hubby about 3 minutes behind!  Dead proud of him, he started to by Vid-Saver" href="http://www.runnersworld.co.uk/forum/spring-marathon/sub-3h15/168846-1166.html#"tire in the second mile but kept it going.  I encouraged him past a female with a huge bum - well he couldn't be beaten by that, could he? Then past another 4 in the last few hundred meters.  Finished just under 28:00, I think.  Dead proud of him - I almost wept! Over 400 runners at Newcastle today.

18 for me tomorrow.

 

05/01/2013 at 15:39
Kiwi - Great news, take it nice and easy.

DD - Great pace for a lsr.

Minni - excellent family YKW. That link, just links to the same paragraph on the sub 3:15 thread btw, you might want to edit out.

Chick - Well done on the reps
Edited: 05/01/2013 at 15:40
05/01/2013 at 15:41
Too late I can't edit it. I don't know how that happens - its always when I'm on the laptop. There must be a bug in there somewhere.
05/01/2013 at 15:47

DD - As previously mentioned, that's a quick long 'un! What time are you aiming for in your mara?

Spoons - Hope the physio has been useful, but as you state, get back in the pool. It certainly kept me sane over the last 6 months.

Chick - Glad the hip's behaving.

Minni - To clarify, did you encourage hubby past another 4 ladies with large derriers, or was it just the one, and was the size of their posteriors the prime motivator?? Hmmm... if so, i might have to rent a few bigguns for VLM.

Did a recovery 5 miler this morning in the rain @ 8.53. It felt bloody awful.

05/01/2013 at 15:52
No it was the boy. I'd left hubby for dead about 2 miles earlier! The additional 4 didn't have large backsides, only the one!
05/01/2013 at 16:41

Stiff today and feeling a bit sniffly - time for a rest day.

Nice family parkrun minni

Kiwi - awesome news

Becs - nice one getting out at lunchtime - hope it starts a good habit!

Chick - glad the hip behaved

Spoons - sounds like getting in the pool is a good plan - I'm finding it a good way to blow off steam when I cant run

DD, Sarah - great long runs

AA - how did the bike adventure go?  Still upright???!

05/01/2013 at 16:57
Spoons. wrote (see)

I don't watch mutch TV either although I do like movies. When I had a treadmill I used to put a DVD on and run until the credits roll.

Simon ive had my ipad 2 years now and I didnt even know it could do that!

Minni, 400 runners at park run...fabulous turn out. Will your OH be doing another one soon?

Good run Kiwi and Chick (without any hip pain )

I managed to squeeze in a short recovery run 2miles @ 9.13 min/mls to get to the gym, 12 miles on the exercise bike on level 9 hills in 36 mins, followed by 360 m swim (had planned to swim further but I was bullied out of the pool by too many children)

05/01/2013 at 17:42

Bro - I've always been a Mizuno girl (love my wave riders) - good news about the blisters, the Enigmas look fab, they come in some lovely colours.   You really should change them more often though, I'm sure that's why I've had a few niggles in both ankles recently.  Thought my 'good' pair that I use for intervals and long runs were fine, I'd been using them since August.  Just happened to look at the soles of them and they're all worn down.  No wonder I was having bother.  I hate getting rid of mine too.  The local sports shop has a recycling bin for trainers so I usually take a bag full down there once a year

Oompa I found the two times I followed P&D (and I mean followed in an rather loose term) that first LT session was so hard.  Each time I did it as the weeks progressed, and the LT miles progressed, I found it more manageable and the miles got quicker.  They didn't stop being hard though  I love new running kit.

Gazelle no wonder you have DOMS after that monster session  I like a bit of DOMS after speedwork, shows you worked hard enough to make an impact.

Your parkrun outing this morning sounds like it was fun Minni!  I'm also loving the marathon training this time round.

kfc those are superfast 800s!  Great progression too.

Sounds like a good long run on the TM Sarah, well done finishing strong.  I stopped swimming for years as all the kids constantly in the pool was getting beyond a joke.  The pool now opens at 7am twice a week with lovely lane swimming on, it's perfect.

Glad you had a pain-free run Simon, I don't own a wetsuit so have never peed in one but I can imagine the nice warming sensation Sometimes there's nothing else to do but plough through it.

I did wonder why you had fallen out with beer and pizza night Spoons! Get the arm bands back out, swimming is excellent cross training.

Becs I used to be the same with lunchtime training, and be alot more productive on an afternoon as I'd had a good break to recharge my mental batteries.

Hope you have survived the clippy cleaty bike ride AA?

Confidence building last long run DD, is it time to taper now?

Kiwi - that's great news Hope you can start building the miles back up pain free now.

2 mile reps are tough Chick, those are great paces for good conditions let alone what you battled through!

Speedwork at the running track with the club:  It depends what mood I'm in.  There's a few others who run the same pace as I do, so when they are at the track I push myself hard and we work in a little group taking turns to pace the repetitions.  I end up aching the next day as I've had a good hard session. The other week there was none of my gang there so I ran on my own, which I was a bit relieved at as I was a bit tired and we were doing 16 x 400m. I managed to keep the pace consistent throughout but I do wonder if I could have run faster if I'd had a few others with me. 

Definitely new shoes week, I've a beautiful new pair of the Wave Rider 16s

Schoolgirl error on last night's easy treadmill session - my ipod was out of charge so I had to listen to the guff that the gym was playing

05/01/2013 at 17:43

Alright all - back from riding sweet singletrack in Andalucia: 285km in total including 8000m of ascent! No injuries to report from the riding, although I do have a bit of a bruised hand. Looks like loads has happened here over Xmas, so I don't even know where to start.

Did my first run in a week today. Felt a little hard to begin with, but there were moments when I felt in the zone.

Am now on a booze-free health kick after having being pissed for the most of December. All ready for Jantastic etc.

Cheers, Ant

 

05/01/2013 at 17:58
Sarah/AA. - without being too rude, have you ever tried 4 finger gesture on your iPad. Normally to go from one screen to another, you press the home button, then from the home screen you select the new one, ie emails, to Internet, to an app, to YouTube etc. all of which you have to access thru the home button. Well if you've been in all these screens, they are all sat in the background, so by placing 4 fingers ( I find 3 and a thumb easier) on the screen and swipe to the side, you can go to all the previous screens without having to go thru the home screen every time. If it won't move one way, go the other way.
Also in any screen, if you swipe up with 4fingers, a task bar displays at the bottom of your screen. Swipe it left and right to see all screens open, also handy to adjust vol, and brightness and if you want to lock screen rotation. Put 4fingers back on screen for it to disappear again.
And if you want to close any of them down to save your battery, hold your finger on one til it wobbles, then just X the ones you want to shut down.
I know, I need to get out more!

Ant - Sounds like a fab time Mtn biking
Edited: 05/01/2013 at 18:06
05/01/2013 at 18:31

DD -  Very impressive long run.

Kiwi -  great news.

Chick-   Good session, what plan are you following I have that on the plan for tuesday and not looking forward to it as I'll have to do it running home off nights.

Minni -  Good family outing at the parkrun, any chance of Mr  Minni being bit by the running bug.

Ant -  welcome back.

5 miles slow late this afternoon and 13 planned for early tomorrow. 20th wedding anniversary tomorrow so got to get the run out of the way.

 

05/01/2013 at 18:47

hahahahaha Barry - No!  He needs a ball to enjoy anything.  I reckon if he could have carried a rugby ball he would have been 10 mins quicker!  Master Minni however.....

Ant - December has been the same for us all!  This is going to be a good Spring for you.

Agree that the first few week of P&D are tough - especially those LT sessions.    When I followed it the LT paces that I struggled with in Jnauary were my eventual MP in April - if that's any help.

KFC - hope a rest day will see you right.

 

 

05/01/2013 at 20:26

Evening all. Have been feeling sorry for myself again, which always makes me disappear, but New Year etc. There are some seriously impressive long runs being banked already, and good to see so many people have hit the January sales.

The first few LT sessions with P&D are definitely killers. They work though; I swapped the 7 mile at LT for a ten mile race and it felt fantastic, which I never say about anything approaching "race pace".
 
Minni would it have been too cruel to take the BF in a sprint finish at the end? I'm not sure I could have resisted.

Spoons if it makes you feel any better I was reading an article by Matt Roberts today who thinks that being too lean is a major cause of injury, so look at any weight gain as future proofing yourself. Although he is a "celebrity trainer" so what does he know.

Joking aside, I feel for you. My lifestyle is definitely not conducive to low mileage and after self months I'm feeling and looking horrible. I need to accept that I can no longer drink like an aspiring 3.30 marathoner. Bring on Jantastic and a bit of motivation I say.

Have you done Watford before Bro? I think it's a really nice race, but there are definitely some killer hills in there. I'd be doing it this year but I'm off on holiday that day.

KFC nice to see you banking a speed session! And Kiwi too, those post-injury runs that seem to come together are fab aren't they?

05/01/2013 at 20:47

Simon- Glad your run went ok yesterday.

Spoons- How was the physio?

AA- You did great on yesterdays run. How was the biking today?

DD- Great 20miler for you today, Will you be out running whilst on your ski holiday?

Kiwi- Yippee great run 

Chick- Nice two mile reps, how much recovery did you do in between each rep?

Minni- Great family day out at the ykw, I wish my family would enjoy running, I could do more races then

Brolish- How was your x country race today?

A rest day for me today so hope to do a MLR tomorrow.

 

05/01/2013 at 21:13

Ant - welcome back

Kiwi - brilliant news

Minni - glad the family had fun

Simon - the problem is the RW forum thinks you are on a smartphone. If you get Atomic Web Browser you can change the settings "identify browser as Safari Desktop". 

Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
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