RW Forum Six - Sub 3:30

Minni v Dubai Dave

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22/01/2013 at 18:43
Minni, sorry to hear about your dog sending virtual hugs to all of you.
22/01/2013 at 19:03

Minni ((( ))) 

Snowing fit to bust a gut down here, had planned to run tonight but looks like 2x6 miles tomorrow to get to work and back so will stay in the warm for now

22/01/2013 at 19:41

7 x 800m with 200m rec on the tready for me, still icy and now we have more snow, pace 15kmh, 15, 15.5, 15.5,16,15.5 and 15.  Maybe intervals on the tready feel harder cause you are not controlling the speed you are running( apart from setting it) or maybe i'm talking bollox.

Wokingham HM race number arrived today, should be interesting as today's intervals were tough.


22/01/2013 at 19:57
Barry - Re treadmills. Technically they should feel easier, as (1) there's no wind resistance, and (2) you don't have to propel yourself forward. The treadmill does that for you, all you have to do is lift your feet up. That's assuming your on a motorised one. (3) The belts are sprung, so has some give.

FRC - I'm afraid I still won't be up to racing on the 10th Feb for the Mad dog, but will come down to support.
22/01/2013 at 20:16
I disagree Simon - running fast paces on the TM is the hardest thing ever. Maybe it's the lack of wind resistance that makes it hard. I've found that when doing mile reps its easier to start slightly slower than the pace then gradually speed up and go the last 0.25 faster than target pace. Don't know if this still ticks the box but it works for me.
22/01/2013 at 20:57

Life can be so cruel sometimes Minni

How's things been going Daren, have you been cross training?

Well done to you both on the 22M event FRC, she must be made of some steely stuff finishing in those conditions!  I've slid down a riverbank on my bum during a long run before, unintentionally at first, but sometimes it's the only way forward! 

Always renew the roadside assistance Zuvai, always!  You must have been freezing after that.

Track session ended up being cancelled tonight so I did a fashionable intervals session on the treadmill, including 400m reps @ 3K pace and 1200m reps @ 5K pace.   Gym was nice and quiet, not that I ever pay any attention to the '10 minute' rule on the treadmill.  Treadmills serve a purpose - I'd have never been able to do that session tonight in the snow - and there's no chance of slowing the pace towards the end when you're flagging.  You just have to get it done

22/01/2013 at 21:02
Minni (((( ))))
22/01/2013 at 21:34


2old - I used to swim so I'm just building up my strength again. At the minute I have a 30 seconds rest every 10 lengths to sip my water bottle. It helps break it up and give you steps to aim for. When I'm swim fit again I'll get back into do sessions.

I did my first run session for 4 weeks tonight 12 x hill reps loved it

22/01/2013 at 22:33
so sorry to hear about your puppy Minni, I hope you and your family are ok.
22/01/2013 at 22:46
Minni- hope you're holding up. Absolutely heart breaking, lots and lots of virtual hugs.
ST- sounds like the recovery is going well, very glad to hear.
FRC- very well done to you and Mrs FRC. Is she inspired enough to do the TR?
As for my last adventure, I did mark the location of the hotel on my garmin but completely forgot about it. I think I must've panicked a or maybe my brain just started freezing... I had a head torch but was a bit scared to run on the road with nowhere to hide (snow piled on both sides) and no high viz.
Anyway survived.
ST-I wasn't going to tell MrB but did in the end... He wasn't too upset I think he's made peace with my madness.
Intervals done this morning on TM, hope I won't have to do another TM session for a long time to come.
Last day of boarding completed and happy to report no injuries. Phew!
22/01/2013 at 22:51

Just back from the gym. No more snow falling here thankfully.

2old and kfc, quite pleased with the success of the treadie with my achilles niggles. In fact I really enjoyed my intervals this evening on it. did mile intervals at admittedly not exactly interval pace, but instead around 7:20s. But considering this was the first speed work I had done since before Xmas it felt great.

What i particularly liked about the treaddie workout today was that i bumped up the speed 0.1mph every minute during the fast section so that I was getting up some proper speed by the end of it. Did the last minute of the session at 5K pace - 6:25.

Carrot - what is your 10 minute rule in the gym for the treadmill - surely not you are only allowed 10 minutes - that's just a warm up

FRC - impressive stuff doing Hebden Bridge - one of the people on my MTB holiday did that race as well. Looked snowy!

Mr Z - you should have just called a garage anyway 

Spoons - back in the saddle, nice one

Daren - had wondered what had happened to you - has the groin injury healed?

23/01/2013 at 08:41

2km swim this morning. Ran out of time so didn't manage 2.5km

23/01/2013 at 08:46

Really sorry to hear about your dog Minni, absolutely terrible news. I can't believe that someone would just drive off after doing that, some people simply have no morals.

Very nice report FRC, sounds like a decent race.

Congratulations on your interval session Ant, sounds very consistent. 

I did 6.5M into work this morning. Went slowly to start but tried to push the pace a bit for the last three just to gauge my fitness (and as punishment for being out on the beer tonight). Quite depressing as it would appear my LT pace is currently between 7.50 - 8.20! Lots of hard work coming up for me I think...

23/01/2013 at 08:56

Not quite Ant, although it seems to be getting there slowly. I might be being over cautious, as I could probably run on it now, but don't want to risk redoing it and it becoming a chronic problem, especially as I've got a ski holiday in a couple of months. Nice intervals btw.

And Carrot, no, I haven't been cross training - not really been cycling weather and I decided on complete rest being the best option anyway. So I'm sure it will be a bit of a shock and I'll be very slow and shit if and when I do get back out there!

23/01/2013 at 09:11
simon62w wrote (see)
Freemers - Well the good news is, very unlikely Ba will cancel a longhaul flight, for financial and logistical reasons. So if Heathrow need all airlines to reduce flights by 20%, 1st we would cancel domestic flights, then if more required, European. Basically with domestics, there are other alternatives for passengers, ie train, car, coach. Cancel a longhaul and there's no alternatives, and we could end up paying lots of compo. Also you should be ok with Chicago as we have more than 1 flight a day.
If you want to Pm me your booking ref. after your company has booked it, I'll keep an eye on it.

Thanks Simon  Looking at the forecast it seems to be getting warmer at the weekend so hopefully I should be fine for a Monday flight. 

Minni - I hope you managed to get some sleep after what must have been a horrid day yesterday.

FRC - great effort by Mrs FRC there!

Ant - nice intervals. I like that about the treadmill too - really good way to push the pace gradually. I follow the rule that Tom on MT has where each fast rep has to be at least as quick (and preferably quicker) than the previous one.

Red - your speed will come back soon enough. I remember this time last year when I could hardly get close to 8 min/miles after my injury break, but it does get better

I missed my run yesterday, so need to get it done later. Only an easy 6 to do.


23/01/2013 at 10:27

Morning all

Still no DD?Must have decided to stay on at Val in the  amazing snow

FRC-Maddog booked-are you running? I know you said you werent but maybe you changed your mind. Fanatastic 22 miler by your OH and not bad by you too. Sounds quite an adventure. Any links to the pictures? Looks like the endurance work you are doing on top of the fast pre Newe Year stuff will put you in a good place for VLM. No opinion what will happen in the 50 miler as thats a foreign land to me-rather you than me

MrZ-good thing you are an IM as that will have given you the strength of character to get through all that car woe

Barry-another great TM session. I think TM intervals are tough because you have to run them at the TMs pace without the ability to vary them unless of course you adjust the speed by pressing the button.So Im with Minni rather than Simon on this.

Simon-pity about Madddog but better to recover. Im running with a friend who hasnt trained since before Xmas-dont think we'll be running alongside each other for long

Spoons-oh to have been a proper swimmer like you when younger-my kids seem to be able to swim fast even when they haven't swam for a year or more , the technique was so imbedded by their swimmimg club. Only 2k-swim faster!

Bro-safe fight home-hope there's a TM on the plane for you

KFC-a 4k swim -epic stuff-how did you avoid boredom?

AntP- The elite athletes use TMs as part of their training so if its ok for them its ok for me...anyway how would I keep up with soaps without using one and watching TV?

04S-more snow down your way last night-can you still run out there?

Red-dont worry the speed will come. Try introducing some LT work on the TM say start at 3miles and build up slowly to avoid aggravating your injury

Free-that increasing the fast rep idea sounds a challenging variation ..I may give it a try

Recovery day for me so maybe a swim-the first this year and a trendy run later



23/01/2013 at 10:57

More snow this morning which is settling on top of ice so trip to the gym for 8 miles easy on the tready.

2old/simon -  Agree re treadmills intervals,  they may not be as physically challenging as on the road but mentally they are harder as not in control and many of us don't like being told what to do.

Red -  It will come back just don't push it.


23/01/2013 at 11:14

That's why I never use my handbrake ...

I would imagine an interval sesh on the treadmill to be just about bearable due the different paces / timed intervals.

11.2 miles done in the freezing cold this morning. At least there was no wind but still lots of snow. I found a stretch of about 1 mile on the pavement that was relatively compacted and not too slippery. I ran that up and down, up and down ... . Luckily I hadn't yet listened to last week's marathontalk episode...

23/01/2013 at 12:11
Chick - that's sounds like a run on the treadmill anyway!! Bloody cold there now then?!

Red - stick with it. Your speed will come back.

Spoons - excellent to see you actually enjoying hill reps

Minni - hope you are ok ((()))

Interval tready session for me today. 6x1200s @14.8 today. And that was anything but easy!
23/01/2013 at 12:27
2oldnever wrote (see)

Spoons-oh to have been a proper swimmer like you when younger-my kids seem to be able to swim fast even when they haven't swam for a year or more , the technique was so imbedded by their swimmimg club. Only 2k-swim faster! 

I never swam until I was 36 though so it can be done....

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