RW Forum Six - Sub 3:30

Minni v Dubai Dave

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27/01/2013 at 11:12
Morning everyone
LR done. Just over 20 miles 8.18 mm. Fortunately the snow has gone but replaced by gale force wind and rain. Still starting at 7 means there's a day left yo recover. At one point the wind was so strong it slowed me down by 30 secs a mile and that was running down hill.
Weeble- I have a negative view of tens as playing it caused my set off my knee tendonitis. Lesson - don't start playing tennis during a taper!
MrZ- very long run , great marathon prep. I would die of boredom out that long but as an IM you must be used to it
o4S- did you fuel up before the run? Maybe you're right about the effects of speed work . Running in snowvetc saps energy too. Take it easy and recover.
ST- I need the cut back weeks and anyway that's when the benefits of the previous hard weeks accrue . I seem to use ski breaks as my cut backs at the moment.
Spoons- Simon and I have the coast near us but the sea is miles out. We have to go looking for it
A week on the wagon..feeling good. Saw Les Mis last night. Interesting that my run today was almost as long as the film. Really enjoyed it apart from bumping my car in the car park
27/01/2013 at 11:29

Blimey Barry that was fast!

Good 20m there 2old. Hope the car's no too badly damaged.

I saw Les Mis last night too.  Didn't cry as I did when I saw it on stage in the the West End and when a local Youth Theatre group did it.

Heading out for 4m now in gales.   Glad its not a 20.


27/01/2013 at 11:32

Gutted for you, DD. It's just unfair when illness hits at race time . Am still mighty impressed with your race time. Goes to show what could have happened without the bug ... 

Lot of great long runs banked: Minni, 2old, Mr. Z and a very swift 5 miler Barry.

17.5 easy offroad miles in sleet and snow for me. Race was cancelled. It's raining now and all the snow has turned to ice. Lethal!! Glad I managed some sort of run in this. Yaktrax rock .

Of course it means I have to do my 17 with 8 @ MP on Friday before work . But the snow will have gone by then. Heavy storms with 55 knots gusts and lots of rain predicted to hit us on Tuesday (day of the LT sesh!!). Have to make sure to pick a stretch of road with a tailwind

27/01/2013 at 12:44

Barry- that was a fast 5  - great run . pity it wasn't race conditions you`d have gone even faster

 Minni- enjoy your run today

 Chick- why is it your weather is always worse than  ours!

27/01/2013 at 12:49

7 degrees here. It rained all night. Snow's all melted.

Just ran 14 miles through the mud and floods. Just as slippery as the ice! It was horrible and I was shit. Everything ached and I didn't have the strength to lift my knees up. 

27/01/2013 at 12:50

dunno 2old ...   The summers are hotter and nicer than UK ones though 

27/01/2013 at 12:51

2old - I'm about 20 metres from the sea! If I stay round my GFs she's about 40 metres from the sea!

27/01/2013 at 13:10

Spoons - The sea that 2old is talking about near where I live, you could live on the beach and still couldn't see the sea when the tide goes out.  Mind you, it give's us plenty of beach to run on, as long as the quicksand doesn't get you.

Some more nice Lsr's being banked by the team.

2old - Hope the car's ok, I presume you drove of before anyone saw you

27/01/2013 at 13:20
Spoons - I don't need to mention my run this morning as you've summed it up perfectly for me as I did an exact replica of yours! First 5M were into a gale force headwind on flooded trails & as hard as anything I've done just to keep to 9.30 min miles. Was slow, horrible & shit!

Will read back on everything tomorrow - I'm in charge of little Redders all weekend (bar run) because I'm away next weekend. No chance of legs seizing up as she's keeping me on my toes...
27/01/2013 at 13:24
Barry - Great 5 miler. ???
I'm using the paces from RW's sub 3.15 Garmin ready VLM programme which I followed last year albeit the sub 3.30 paces, but I'm (trying) to follow P & D up to 55 18-week schedule.???

Weeble - As mentioned I'm really trying to follow the P & D programme but I have already modified it somewhat to include an extra interval session as I just feel heavy-legged and one-paced the whole time.???

First snow, then ice, then driving rain and wind, what next... Pestilence? Just back from 12 miles on the dm! I absolutely bloody HATE the things!??? Arrived at gym and politely asked the staff if they could turn the temp down, which they duly did. Then the sun came out and it got soooo hot that despite asking twice more if temp could go any lower (apparently not), I had to stop after 15k and change dm to one closer to the a/c, but was still too hot! Bah humbug!!!

Rant over and congrats to all who braved the elements today.
27/01/2013 at 13:25

Simon- as I was reversing out and hit the other car and it blocked me in that was not an option not that I'd do that anyway . Damage only minor paint scratches--- and whiplash no doubt . Quicksand is great for Sprint training .

Spoons- I love beaches and the sea .- couldn't live in the middle of a country away from the coast.  Nice 14 miler.


27/01/2013 at 13:26
Why are my emoji a showing as question marks? Damned iPhone!

Second rant over!
27/01/2013 at 13:31

Red- great run in awful conditions . I had to run through a pond across the road in the last mile . Decided to do that rather than double back and add three miles to my run . 

Oomp- don't worry about the DM experience it all counts . 

27/01/2013 at 13:49

I see Murray blew it . can't say I'm didisappointed . Hope the reds do better later.

27/01/2013 at 13:53

Hi gang!

Think I've managed to read back through - loads of epic runs being completed in the snow/rain and wind!

DD - sorry to read that illness derailed your marathon, but what an awesome effort and great result!

AA - great to get that first 20 out of the way - and on the treadmill, you are hardcore

O4S - you've had such bad luck with the weather interupting your runs recently - hope the flooding stays away!

Barry - super fast 5 miler, well done!

Mr Z - awesome time on feet run.

Ventured out on 1 run mid week, 4 miles, the paths were all frozen so ended up running in the road and dodging cars, not much fun, so didn't venture out again! Been to spin twice though, this morning the bionic woman had us doing seated climbs and standing sprints, glutes are definitely getting stronger with all the high gear climbs

27/01/2013 at 14:14

So which way are people choosing their training MPs?  Using current pbs to judge it or basing it on the time you want to achieve in the marathon?

OOmpa - sorry because I know I've asked you this before but I keep forgetting.  What is your marathon pb?  I've given you a column on the Team Minni PB Sheet (you can also take this as confirmation you are now a fully fledged member of the team having passed all the tests ) then I don't need to keep asking!

I used to try to train to the time I wanted to do in a race and always failed but now I train to current fitness and have achieved pbs from that.   I remember Nell saying she wanted sub 3 and just trained to those paces.  She did achieve it albeit with a bit positive split.


27/01/2013 at 14:25

DD, really well done for continuing when under the weather and still getting such an awesome time, and at the same time such a shame that you didn't get to see what you could have done as you were flying in your training.

Some great long runs being banked including in the snow and on the dreadmill.

I was struggling to get the training in at the start of this week, but I've done better over the last few days to get in some cycling.

At long last I made it to a physio today. Have some strengthening exercises to do and a new stretch to add to my repertoire. Problems seem to be coming from my weak ankles, although I've also got weak glutes and tight calves. Feeling positive that I should be able to get back up and running again, although the target is likely to be short distances this year.

27/01/2013 at 15:01

Minni- 're MP ..I suppose the starting point for me is my last marathon and then look at how I'm running in March to decide what pace to try in the race itself with the benefits of taper. I will probably try one tempo a week from next month at the pace I would ideally like to run at and add a few miles each week to the taper. if I find that too difficult to maintain I will drop the pace . I'll probably do this on the TM.  Probably more scientific ways of doing it but that's what I plan unless someone suggests a better way

Becsa- good to see you back . 


27/01/2013 at 15:44
DD - what a real shame. The marathon is so cruel and all that training you've done is desperately disappointing when in the taper you get so ill. You deserve real credit just for finishing.

Barry - amazingly quick run there.

Spoons - sounds tough run but at least you did it.

Oompa - nothing worse than a hot gym to train in. Well done for sticking it out.

Minni - I am totally guessing with my mp as I would be happy with 7:40s so have been using that. Usually try and fail so thought I would do a Nell!
I did my mp run today. 9 with 8@mp:
8:04,7:36,7:18,7:52,7:31,7:27,7:28,7:43,7:33. Paces a bit all over the pace because of the wind and hills! Was lovely running outside though

48 miles for the week.
27/01/2013 at 16:28

AA- very nice MP average overall run and total for the week . Another week begins ...

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