RW Forum Six - Sub 3:30

Minni v Dubai Dave

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29/01/2013 at 09:22

DD- you look better than most people in the last stages of a mara.  Hope you're recovering well.

KFC and Free- safe travels. Free- hope you're feeling better today.

KFC- nice 1000s

Minni- my MP at the moment is between 7:35-7:50. I try to stick to the faster end when training but the target MP will be decided much later.

HMP intervals last night (2x 2.5m with 2min recovery).  Horrid, horrid, horrid. Howling wind and non stop rain, got completely soaked and couldn't warm up for ages afterwards. Ended up doing them @ 7:19-7:16 which considering the conditions I'll take. Was supposed to run into work this morning but failed miserably. Still not sleeping properly after Canada and knackered from last night's session. Will do the planned 5m easy during lunch for once.

Watford half this Sunday, hope the weather is a bit kinder.

29/01/2013 at 10:24

Morning all-

Minni-yes it feels like Spring today and January still has a few days to go. Forecast is rain and more rain here though.

Kfc-have fun in Canada-what does your ski touring involve sounds challenging-is it downhill or Xcountry or both? Your planned cycling sounds mad---is everyone crazy here?

Barry- thanks for the Abbo heads up

Free-enjoy Chicago a great city-even if its work

DD-good to see you on the mend , I can feel your pain from the photo..wheres the crowd to urge you on?

Red-thanks for reviving that old wound! Another game Liverpool didnt turn up to.I guess the Sunday run will have had big benefits for you as it was tougher than usual

Bro-I take at least a week to recover from West Coast jet lag though Id have thought that as you were up at silly oclock to run most days you must have been getting up near mid morning UK time anyway. Hope it passes for your HM or youll be running in a daze

It looks like  longish intervals for me today.

Dubai Dave    pirate
29/01/2013 at 10:28

2old: Crowds? In Dubai? Lucky if you get two men and a dog anywhere on the course,  this marathon is essentially run in silence! BUT its flat, its fast and I still managed to age grade below 3 hours 

29/01/2013 at 10:39

kfc: Enjoy your hols. I think those reps were great! BTW, my reps inevitably go that way ...  going sub 4 for a k is fab. Something I've never managed. You have amazing speed!

DD: Ouch! You are riding the hurt train pretty hard in that pic

AA. wrote (see)


My calfs ache today...what's that about?! (Angry face!)

yesterday's speedwork, AA! I can join you and Redders on the achy calves wagon

Did a double yesterday . Howling gales & rain were forecast for this morning so I figured I'd better get my dreaded P&D LT sesh (4 miles of it) in last night when it was only windy and not yet wet. I was suprisingly un-shit  - average 7:10s and it felt easy . No idea were that came from - wind blew from the side so it wasn't a tailwind issue. Anyway, quite happy with that run .

Another 6 for recovery this morning in the wind and rain. Too many ankle-deep puddles to dodge. So ended up with wet feet. No way I could have run quick in this!

Both runs duly logged on JanIlovemyrunningtastic.

29/01/2013 at 10:40

'---is everyone crazy here?'


29/01/2013 at 10:48

Chick- very nice LT run!

29/01/2013 at 13:16
2oldnever wrote (see)

is everyone crazy here?


No. but it helps !

2old, completely agree with Barry, your sub 3:10 was no fluke. Don't be shy, be confident ! More Shankly, less Rogers please

DD "Shuffle of Death" unfair to call it this... you still finished so didn't die?

KFC you will get there with the 40 min 10k,  Just need to keep doing those intervals, those plus lots of league races got me sub 40. Enjoy hols.

O4S, don't you be falling apart on us ! Brol ditto, rest if you are jet lagged. Or apply my universal cure of cake.

chic nice LT session!

The race this weekend is a 50 mile ultra, so 80k.
The ultra in October was 35 mile so this seemed next to try - and yes probably mad by 2old's comment

Legs have loosened up, phew.. think its taper madness since everything was sore, calf, knee, hamstring, quads, ITB. All of those have cleared now thankfully. Right Hamstring just a bit tight so have been dosing it with neurofen gel.

Just doing 5 miles tonight and 4-5 thursday plus some walking Friday when we get there. Don't mind if its wet and soggy, raining, all part of the mental side. See who gives up first.

M.r Zuvai    pirate
29/01/2013 at 13:20

its tapir picture time!!  and with all the flooding around i cant help thinking this one is appropriate!



Edited: 29/01/2013 at 13:21
29/01/2013 at 13:45
chick - thanks for making me feel good about my intervals! Nice LT back atcha - and you too bro, looks like a speedy HM coming up.

DD - oof, nice pic. In the hurt box with the man with the hammer.

O4S - I'm really looking forward to the route north of newcastle, wanted to ride that for a while.

2old - think we'll be setting up camp somewhere remote then walking up hills and skiing down them. My cousin heli-guides in the area so I'm leaving the plan to him!

Zuvai - that tapir looks, dare I say, prehensile...?

Right, best get the goose fat on and start swimming...
M.r Zuvai    pirate
29/01/2013 at 14:03
Minni wrote (see)

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.


do you have the races sheet minni  - i've had the credit card out!

29/01/2013 at 14:21

FRC- good luck with the ultra. Sounds fab.

KFC- I like the skiing down bit, not so sure about walking up the hills... I hope there is a speedy HM coming up although I doubt it will be this one.

MrZ- very appropriate tapir.

5m easy done in lunch break- that was the first. Amazed how many people were out there running...Legs grumbled a bit to start with but much better by the end.

29/01/2013 at 14:23

Ha, love the tapir

FRC: best of luck - hope the flooding isn't going to be too bad!

29/01/2013 at 14:27
M.r Zuvai    pirate
29/01/2013 at 14:43

Thank you!!

29/01/2013 at 14:47

O4S-at least I now know everyone is crazy here, I feel at home

DD-that age grading is excellent but still doesnt make you a teenager as in the case of O4S's results

Chick-very tough sessions-Im convinced that speed can come from lots of aerobic miles run...I keep asking where did that come from too?

FRC-sorry I need your positive can do approach , saying that how can you say you wont be the first to drop out when dropping out is not an option?

MrZ-is that tapir swimming in FRCs bit of the Thames hes running in this weekend?

Kfc-prehensile? At least its not pornographic like the last one.I thought it was Channel swimmers who greased up? Did you swim in that cold water lido championship in London that was featured on TV last week? Are any of them warm water?

21k  TM session including Interval session done 6x5mins@15kmph with 2.5mins recov at 11kmph. Had planned to do only 5 but pushed for 6 in the end. On the evidence of this a sub 40 10k is not on the cards anytime soon.




Edited: 29/01/2013 at 14:52
29/01/2013 at 15:02

kfc-will you be using telemark skis or cross country style?im always amazed by skiers methodically sliding up the pistes mant think too steep to ski down

Bro-your heavy legs will be the after effects of the boarding and running followed by a 10 hour flight. It will soon go.

Minni-not having been spread sheet trained I was wondering if you might add these to the list for me when you happen to have a spare moment. Thanks -

10 Feb Southport Mad Dog 10k -as near 40 mins as I can

17March Liverpool Half Marathon-time unsure if will use as MP run otherwise sub 90mins

21April VLM- sub 3.15

19th May Crosby Aquathlon -no time other than faster than last year

29/01/2013 at 15:14

Go on then 2old.   I'll do it later when I've got time.


M.r Zuvai    pirate
29/01/2013 at 15:22
Minni wrote (see)

Go on then 2old.   I'll do it later when I've got time.

i'll do it as penance for always losing the link and having to ask you to resend the link

29/01/2013 at 15:22

Thanks Minni

29/01/2013 at 15:23

Thanks to  Mr Z aswell

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