Minni v Dubai Dave
Freemers - i hope you feel better soon! it rubbish being ill
AA - great intervals - especially first thing on a Monday morning!
DD - i love that you're straight back in the pool - do you ever rest?!
i woke up with morning with DOMS!! not from the long run but from a 30 mile cycle in the sun yesterday!! not sure what thats about! Probably the compounding effort of the long run the day before then a cycle! A gentle cycle and swim this morning appears to have eased it nicely!
RE marathon pace - for MP runs i base it on my PB, but for the shorter intervals and LT runs i calc them on my target MP - i'm comfortable running the faster shorter stuff - terrible at the whole conversion thing (man excuse!)
DD-sorry to see you are still sick-maybe total rest for a week would be best? All I know is that at my age a full on marathon totally drains me physically and mentally .Still, a stretch in the pool in the sunshine can have rejuvinating effects.
Free-best to listen to the body and the OH and rest.Well done getting Jantastic done
Barry-Im pretty confident youll do the next one in 7.20. Im toying with the idea of 7.10 which is only?? a few seconds off my last race pace of 7.14. Trouble is I rarely run that pace whilst training and dont know how I did the last one at that pace so I assume it was a fluke never to be repeated.Also I cant really run to a set pace anyway.
Ant-nice 18 miler.Nearly one month down and once we are into February we can see the taper over the March horizon
Red-thanks for not mentioning the footballHope they donate their wages to charity.
Minni-are you doing a LR a week ? I tend to do one every 10 days until March when I do one a week but if Im doing a HM race I'll top it up to a 20 with a warm up run. My P&D schedule reduces the length of some LRs in March but requires some MP in some . I dont have the confidence to follow that and try to stick to getting them to 20-21 if I can. Come to think of it-I struggled to do that for the Liverpool marathon due to injury and my last 4 LRs for that were 19,20.5,16.3 and 16 in the month before the race so maybe there is something in reducing the length then?
Chick=Minni- great mileage and Minni-9 runs? either your washing machine never stops or you reuse your gear which is not something to discuss in detail 73 miles in 6 runs after 4 days skiing and one rest day for me last week.Makes up for only 33 miles the week before when I went skiing. Think it will be around 65 this week all being well.
2old: Rest? I have an Olympic Tri on Friday and another the following Friday.
2K swim set done,1st time in the pool for 2.5 weeks and thought my arms might drop off, loosened up the DOMS though!
Lots of LSR going on.
AA: Nice intervals, what was the recovery?
Freemers: Hope the lurgy passes soon.
Thought my team (Chelsea) were rubbish until I watched the Liverpool game, they can have Rafa back as well.
DD-so thats your way to rest-what can I sayNo thanks to RAFA, maybe Swansea will have Rogers back
Mr Z- its tough mixing lots of running with the other disciplines.
Free-how much worse? Simon hasnt even commented so he must be distraught
AA-fast intervals -what a way to start the week
I suppose its a recovery run for me today---I hate them!!
Get well soon Freemers
I have an easy 40 minutes tonight
Great runs by Minni, Mr Z, 2old, AA, Ant P, and all the treadmill runners.
Barry - speedy 5 miler.
O4S Hope you're feeling recovered. and stalking me ?! Remember I dont qualify as a toyboy so no checking my date of birth.
DD - you have triathlons booked? hope the flu/ bug has cleared, be safe, ditto Freemers. no shame in bailing on one of the events?
2old, Oldham's ground is very tough, freezing cold, even a slight slope on pitch I think. Always thought it was a hard draw.
Brol, The ultra is this Saturday Feb 2nd Thames Trot 50. Ran fine yesterday to gym & circuit but legs now feel tight after knee the other day... not sure if just DOMS or getting some ITB problems or just me getting nervous. Possibly the later.
Dont know if anyone lives near the route from Oxford Iffley through Abingdon to Henley, wondered what the flooding is like, if any? Oh, and if you're in the vicinity, a cheer and a high five might lift my spirits on Saturday.
Freemers - hope you feel better soon. The long flight probably won't help but you might get some extra sleep? Loving your marathon targets. I didn't get to run any of the marathon course on Sunday because of the snow but did drive the last couple of miles - there is a big hill within the last mile but then a downhill to follow.
2old - yes a long run every week. I do that anyway to be honest. I am a minger and will wear dirty kit for my early morning runs! There's nobody about and the dog doesn't mind the smell!!
AA - 8 x 800 nuff said.
FRC-we always look forward to others races here -possibly more than our own-and as an ultra is something outside most normal peoples experience its particularly interesting .Weather doesnt look good but Im sure youll do it justice. Henley is on the Thames so that will be a challenge if off road.What is your target? Is it a mere 50k or 50 miles? Hope the niggle goes but youll run through it anyway. Not sure it was the pitch that was to blame for yestrdays disaster ,more like a lack of steel and committment when faced by giants.
Minni-at least not washing kit is good for the environment if not your social life
Easy 13k done
FRC - I entered that a few years ago but ended up on an intesive course most weekends through Nov and Dec so couldn't do it. I will keep eye out on local stuff for Thames flooding. Purley went a few weeks ago, but so far think things are ok. Keep eye out on Caversham as well, thats pretty prone.
Freemers - its a big longer than I had visualised. I think it'll be a case of banking some time early on to compensate for it. At least there'll be less than a mile to go from the top though. And the wind will be behind us.
2old - You are too modest , sub 3:10 is no fluke.
AA - Very speedy reps.
FRC - Take it easy with your knee, have you much running planned for the rest of the week or saving yourself for the 50 miles on Sat. Don't want to put a downer on your prep but it's forecast wet and windy down here for the rest of the week.
Night shift for me this week, so 4 miles slow in last night and 8 miles home this morning, was supposed to be 5 miles fartlek in the middle but pavements were very icy so hard going.
Barry-it felt like it- Did I read that you are doing Abingdon? Is it open for registration yet? Am I too late? Not sure what to do in the Autumn but if I dont sign up I wont have any options anyway. Good running in the ice-when will this crappy weather end?Anyway just think how easy those LRs will be when it does.
Simon-not sure Chelsea want that many
Minni-just seen your photos-bleak and isolated but beautiful country and beach. Think youll need to practise running in busy streets to avoid being overwhelmed by the people at VLM
Minni - Thanks for the good advice re training to current fitness levels (i'm a bit crap at reading this forum back as it moves soooo fast!) Day off today but tomorrow is LT day i think, so will put it into practice.
Team Minni pb sheet duly updated.
Don't get me started on football... . Chelsea fan for 36 years (my dad took me to the benches at the Bridge against West Ham and couldn't understand why a 6 year old was scared as various punch-ups ensued... he's since done the same with Master Oompa, but without the aggro!), but i'm actually beginning to miss the old days when we were shit, and didn't have an ego-maniac owner (Batesy excepted) who continually meddled with his latest toy!!!
Spoons. wrote (see)
I had no idea there was so much to hedgerows. Fascinating what you learn on the Internet!
I had no idea there was so much to hedgerows. Fascinating what you learn on the Internet!
And what a fab way to spend the weekend - am very proud of my freshly laid hedge.
Nole and Andy had a great match, love watching those guys play. Can't grudge Djoc the win - roll on the next match.
Minni - sounds like a great snowy 21M, good 20+ milers banked Zuvai, 2old
O4S - your energy crash sounds similar to how I felt with anaemia - do you know what your iron levels are like? Have you heard anything back from your tests yet?
Speedy 5M Barry
Great that you've been banking consistent weeks Scuba - must feel good
Chick - shame the race got canned, wanted to see how speedy you are!
becs - positive news from the physio
AA - nice 800's
FRC - exciting race this coming weekend - have you done anything that long before?
Minni - my training paces for speed and tempo are based on my 5k time, I'm basing MP on 3:30 pace right now as thats what I'm chasing. Closer to VLM I'll refine my target time based on HM performance
Speedwork today as the track has thawed - 5x1000m session, target 3.59 per rep. Clocked 3.57, 3.59, 4.02, 4.01, 4.04. Progression was the wrong way - must hurt myself more next time! I've a long term goal of a sub 20 5k - can't even do that with 400m rests right now!
Did 10M in total with wu and cd - as I'm only running 3 times a week I'm trying to make all my runs up to at least 10M now to get me used to running further.
Heading to Canada tomorrow for 3 weeks ski touring - I'm not entirely sure how I'm going to get my runs in, or how I'm going to log them while I'm camping out, but I'm going to damn well make sure I do somehow for Jantastic!
On the offchance this interests any of you, applications for Glasgow 2014 commonwealth games volunteers (like being a London 2012 Gamesmaker) are open right now - you can apply up until the end of feb. They are asking for a committment of at least 8 days, you'll need to attend interview and training and have your own accommodation.
More info here if you are interested: http://volunteering.glasgow2014.com/
Not sure yet - I'm thinking of pacing my friend to her first sub 2 at Northumberland and racing Alloa a week later, but havent entered Alloa yet. I'm also thinking about cycling to both from London, going to think more about all of that when I'm back from Canada!
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