RW Forum Six - Sub 3:30

Minni v Dubai Dave

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06/01/2013 at 22:26

Sorry to hear that Spoons. On the plus side you have a plan, but more importantly changed your Jantastic goals in time.

AA I'm very impressed with the non-boozing. Are you feeling any different/better?

KFC I'm running but still low mileage. The problem is I'm going for longer runs as that's what I enjoy, but I then get niggles developing and this week (err maybe partly down to a lot of drunken NYE dancing) I've had a lot of trouble with it. I think I need to be disciplined and go with the little and often technique. I've been swimming and walking for cross-training but neither get my heart rate anywhere near high enough to feel like I'm building fitness so I might have to suck up some gym sessions.

Nice 20 miler so soon Carrot. How many are you planning to do this time around?

Hope everyone's had a good running weekend. Nice xcing Bro, always nice to beat a rival.

I'm already trying to work out how I can fit Jantastic around a holiday in Feb. I'm going hand luggage only and don't really want to waste space on trainers. so it might mean me checking in in full running kit.

06/01/2013 at 22:29

2old -  Welcome back and nice long one

Minni/Carrot -  Good long ones, nice early 20 Carrot.  Only booked hotel for VLM for Friday and Saturday night, how easy is Chandos to find and are kids alllowed in?

Chick -   well done for getting out even if it was n't the best run.

AA -   Think it's just you and me for Wokingham, I got an email saying entries were closed apart from elites.

Brol -  well done for your XC race followed up with a decent long run.

Zuvai - Occasionally get a tight achilles first thing in the morning but I am getting old.  You need to visit my physio if you want to experience some ITB pain.


06/01/2013 at 22:33

Lol at you checking-in in full running kit Webble - don't forget your garmin!

Barry - Chandos gets quite busy but kids are allowed. Its dead easy to find - just off Trafalgar Square.

06/01/2013 at 22:35
Minni- I'm down for four a week for Jantastic... Should I do two in a day can I record them as two or one? My schedule says 10 recovery tomorrow 6 am 4 pm? Do I have to accept challenges today ? By the way yours disappeared somewhere before I could accept it?
Bro- still in great form ..great running
AA - love that TM.. I will be saying hello to one tomorrow I think
MrZ- sounds like Achilles tendonitis type trouble. I rehabilitated mine by heel drops on the stairs and icing and gentle running through the problem avoiding hills and massaging out any lumps in the tendon...ouch!Care not to make the problem
Sarah- nice daughter has signed up for Paris so ay be going to watch her. Good to get in the atmosphere before VLM too. She did her first LR today 15 k down to Battersea and back. She'll be in pain tomorrow unlike you
Carrot- it's good to get a 20 in at his stage- well done
FRC- congrats on your sub40. Now you've cracked that nut you'll wonder why it seemed so hard next time
DD-a 6day ski pass for the entire area cost 240 odd euros. It was the only time I fell over during the week especially as I was buying for the whole family ..all .adults!!! Maybe tats why that guy was running there
06/01/2013 at 22:38
Minni - I have the same concerns as Weeble re February and Jantastic...what's the solution?
06/01/2013 at 22:49

*tut* are you off in February too...?

Ok, you need to take your kit with you and get your runs in.  Or if you're away midweek to midweek then you can get your runs in at either end of the holiday.  A run is one mile or more (but you don't want to cheat yourself out of the miles).

As for two runs a day, they count as two runs. I think so long as there's more than say 30 minutes between then its two runs.  Unless this will take you over, in which case it will be one run.

Runs must be logged by 8am on the Tuesday Morning.  Please ensure you can do this if you are away from home. 


06/01/2013 at 22:53
Minni - thanks for the info- midweek breaks can be ran round but a week off...hmmm. Looks like I I'll have to run and ski.
06/01/2013 at 22:56

06/01/2013 at 23:55
2old - Leave your skis at the bottom of the ski lift. Then run to it in the morning, and run back at the end of the day. Do that on just 2 days and that's your 4 runs bagged. Plenty of time for Apres-ski on the other days.
07/01/2013 at 07:01

Morning all. My abs and glutes hurt this morning....

M.r Zuvai    pirate
07/01/2013 at 08:08

morning all,

cycle and swim done this morning - unfortunately neither counts towards jantastic 

sounds like your double yoga session worked spoons!

07/01/2013 at 08:27

First (painful) step on the road to recovery Spoons!

I'm very impressed by the long runs being banked already, virtually everyone seems to be in good form at the minute, and long may it continue.

Bro - I agree with Weeble, Watford is a cracking half-marathon. I really like it, was a shame it was snowed off last year (with your luck, hopefully that's the bad one out of the way!). I didn't find the hills that bad to be honest - what goes up must come down so in the form you're in I wouldn't be surprised if you get a pb.

I'm very pleased to report I did 25.5M last week. That's a drop in the ocean for most, but signs that recovery is back on track for me. Managed 8M yesterday at exactly 9 min pace. Went off road to protect the knee which made me even happier at hitting that pace as most of it was either under water or resembling a ploughed field (which in one 500m section it actually was!). 

I'm just about finishing the Chrissie Wellington book I got for Christmas - inspirational stuff and well worth a read for anyone that hasn't seen it. The speed they manage a marathon in is mind boggling!

07/01/2013 at 08:39

Sorry, one quick question as I've just got off of the Garmin support line - for people whose watches have broken, would they let you change model? I've been offered a very good deal on a new 405CX but was thinking about getting a 410 or 610 but they wouldn't budge, saying you're not allowed to change model.

07/01/2013 at 08:40

Hi all

Hope everyone good - just been having a read back but lots to catch up on!  In short - have had a mega-busy Dec and a bit of a challenging Xmas/NY which ended in a bad cold but am have just about recovered in time for Jantastic - bring it on! Am tweaking things a bit this time (4 runs per week) as am learning to swim properly as X-training..... with luck I will be able to get a fifth run in some weeks but my best 9a skills will be required!

Happy training all!!


07/01/2013 at 09:26
Weeble. wrote (see)

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.

Weeble- I ran it two years ago and enjoyed it but definitely found the hills tough. How is your running going at the moment?

2Old- welcome back, sounds like you had a blast.  Can't wait to hit the piste on Sunday!

Carrot wrote (see)

So current target is sub-3:25.  We're probably going to do Amsterdam in October so I can always aim for a quicker time there as it's a good flat course.  Booked today for the London weekend, going Friday til Monday so a skinful can be had on the Sunday night

Carrot- it does sound like we'll have a similar target. Mine is anything under 3:26 at the moment!

Redwood- glad to hear the recovery is going well. I never tried to chagne a model when getting a garmin replacement so can't help.

I've been off the booze since NYE and feeling great.  This week is going to be tough as trying to squeeze in as much as possible before going on hols. This means doing a 20miler on Friday after work. Can't wait to hit the slopes now.

M.r Zuvai    pirate
07/01/2013 at 09:34

fantastic to see you getting on the recovery so well Red! - you'll be lashing the ball through the covers before long   PS - did you see the scrap between warne and samuels in BB?

Im on the january wagon too - my brother and i do it every year! im feeling great for it!

Welcome back cooks - it's been a mega couple of months for you! hope you're well!

07/01/2013 at 11:20
Redwood wrote (see)

Sorry, one quick question as I've just got off of the Garmin support line - for people whose watches have broken, would they let you change model? I've been offered a very good deal on a new 405CX but was thinking about getting a 410 or 610 but they wouldn't budge, saying you're not allowed to change model.

Garmin Germany gave me the 410 for my smashed and broken 405CX. They said they had no more 405Cxs in stock although I would have been happy with one. What model do you currently use?

wow, carrot: 20 miles already! That's amazing. And a good pace too. Great stuff.

Jantastic is all about creativity . When I was sick for a few days last year I did 9a doubles. Put workout gear on when I left work, stopped car enroute to home. Ran 2 miles, put office gear on top of now slightly sweaty running gear, drove home. Told other half: 'am off for a run now' ...

07/01/2013 at 11:50

Bro- where are you going? Probably the best New Year skiing since Whistler 4 years ago. A 20 miler just before you go w3ill be a great way to loosen the legs. I wished Id done a bit more cycling though as my thighs were battered by the moguls.

Simon-nice solution to the problem.

Red-nice run on your way back.Im always amazed how the professionals and dedicated seem to get through injurys though I suppose they are helped by their support team.What did she have to get through?

Chick-thats ataking running discipline to a new level

Mr Z- this month last year I skid swam and cycled and ran -not to your level swimming and cycling- but think im just going to run and ski this time around as Im trying to increase my run mileage. Saying that if my body starts to fall apart as its prone to do I may rethink the plan

Spoons-my calves hurt-dont use them much skiing but they do get hammered running 21 miles after a week off

07/01/2013 at 11:58

Hey Cooks, welcome back. Are you able to help get me an entry for TW half? I thought that i had plenty of time as it doesn't normally sell out, only to find it has this morning... Disaster, as it's my favourite half!!!


07/01/2013 at 11:58

2Old- off to Whistler

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