RW Forum Six - Sub 3:30

Minni v Dubai Dave

26,081 to 26,100 of 36,987 messages
02/02/2013 at 09:55
DD - excellent tri when you weren't even trying!

Barry - scarily quick long run! What's your plan for next Sunday time-wise. Pm your mobile and we can meet up before cos I reckon you'll be long gone by the time I finish

Spoons - brave decision and I hope it will help get you sorted. Cross-train for a few weeks and take your time getting back into it

KFC - he you eventually made you destination!

Chick - at least you did it.

I rested yesterday and did a gentle 3 miles today. Had to stop and stretch twice. My calf is still tight. But I need to run today and tomorrow for jansickofittastic! Now icing and gonna apply KT tape. My runs this week have been totally scuppered. Tomorrows plan of some mp work or hmp work might have to be binned and a 1 mile jog might have to do...

Carrot - are you coming down this afternoon?
02/02/2013 at 11:52

Barry -  Nice 20. You seem to run your long runs a lot quicker than i do, yet (i think) we're aiming for similar times? According to P & D. my long run pace should be between 10 - 20% slower than planned m.p (7.26) which equates to between 8.11 and 8.55?????????? Any advice welcome.

2old - Good speedy tempo. 

FRC - This may be too late, but good luck today.

DD - Congrats on your third place... in years to come, no one will know that there were only 5 starters... only 3 places on a podium! 

7 miles from me this morning @ 8.15 with strides. Never really sure how far/fast to run these though?


02/02/2013 at 12:24

45 mins turbo trainer plus weights and core this morning..... 

02/02/2013 at 14:35

SS- Yey she's back! So glad to hear you're back running and you're right not to put too much pressure on yourself for VLM. Hopefully this is going to be a better running year for you.

MrZ- very speedy tempo yesterday, impressive stuff.

Minni- well done for completing those Frankenmoz intervals, I have a feeling I might be doing them soon as well. I'm also not quite sure what to put down for my long runs cause it's not up to me! Very tricky.

FRC- hope you have a good one today. Look forward to the report.

Barry- impressive 20 miler. Yes, I will take part this month. Why- are you worried?

2Old- it's not looking good for the Welsh win...


02/02/2013 at 14:37

6m easy for me today and now putting my feet up for the rest of the day. Felt back to normal today at last, just in time to get some of the confidence back for the HM tomorrow. Phew!

02/02/2013 at 16:22
Finally made it! Now all I need to do is sort out a good place to get my running done...

SS - good to have you back, there's quite a few of us at various stages of the comeback trail, don't be put off if you aren't as speedy as you know you can be

Barry - very quick 20 - do you usually run them that fast?

FRC and other racers - hope it goes/went well, look forward to hearing more!
02/02/2013 at 16:43

20 miles for me this morning. Marginally less painful than the 18 on sunday, but done a quite a steady pace 9:09. So I'm with you there Oompa

kfc - sounds like an amazing trip - have fun


02/02/2013 at 19:02

2old - try reading the post!!  I am not in the girl's under 11 team..............

The Irish made it   England beware

30 miles done today in fabulous conditions.  Mixture of proper running, shuffling, walking, bird watching plus tea and cake indulging.  Took a long time but it flew past and included stops to watch the Goshawks hunting and to listen to the birds singing in the woodland as the sun came up over the hills.  A perfect day and as it was just Mr O4S and me we could do whatever we wanted.  Some of the mud was truly dreadful   30 mile event next week so will have to get a bit of a wiggle on then

02/02/2013 at 19:12

AA -  Something around 1:30 would be nice, how about you? I'll message my mobile no.

Brol -  Yes, don't think i'll be hitting your mileage. Target for tomorrow?

2old  - You should be OK for a couple of weeks for Abo, but don't leave it too late.  Saying that there were places on offer on the Forum up to August last year.

Oompa/kfc -   Over the past couple of years I've come close to 3:15(closest being 8 seconds at Abo last year) a few times.  Under advice from DD and Minni  I'm putting some quicker miles at the end of my long runs to get used to running at pace on tired legs. First 3 today were over 8 min/miles then next 10 7:50 to 7:40's then ramped up for the last 7.  I've always run at the faster end of the recomended paces but  hoping this time  the quicker miles at the end of long runs will mean I'm not going to struggle for the last few come VLM.

02/02/2013 at 19:17
Barry- no target really. I'll try to set off at my current pb pace (7:11) or thereabouts and see how it feels. It's a hilly course so if I could get close to my pb at this stage I would be very happy.
02/02/2013 at 20:39
Minni wrote (see)
Carl - yes it's tricky putting in the longest run. Because I follow the Frankenmoz schedule I don't know how long my runs will be. I'm tempted to put 4 x 20s but I think when I start putting quality in a couple might drop to 18s. 

As I am following Spoons recomendations for my long runs I am mainly doing 20 milers during February with a HM scheduled in as well.

Have today put in my 2nd 20 mile LSR in my build up to Paris. 15 miles at 9:18 mm pace and the last 5 at 8:16 mm pace (a little quicker than what I think my MP will be).

So I think I will go with 20 miles for my long runs apart from the weekend that I do te HM. I will just have to nail each one of them.

Definitely alot going on here and always interesting to keep up to date with it.

02/02/2013 at 22:29
Bro- hope your HM goes better than Wales played in the first half and as well as they did in the second. Have a great race hopefully jet lag free.1.30??
O4S- oops. Just shows that reading with contact lenses in is not a good idea. I thought the recent speed work had had a rejuvenating effect. Excellent running and cake eating today
Barry- the speed work and endurance mix seems to be working well . Thanks re Abo.
Ant- always good to get a LR out of the way. Nice one
Carl- we all love lots of 20 milers here ...not. Wait until someone discovers 30 milers as marathon LRs. Oh ,that's been done byO4S. My daughter is doing Paris too ,her first so it's a get you round schedule for her and one 20 is her target.
FRC - was your ultra today . How was it?
Looks like its going to be cold at 6.30 for my LR tomorrow. Hope I can drag myself out of bed.
02/02/2013 at 22:56
Yes 2old... ultra today. Just (cough) refuelling with food & some beers.

As O4S said, some terrible mud areas that they wouldn't even bother with in a XC race and that was all in the first 8 miles, with more later. As for the completely flooded bits at 33-36 miles... you just had to run through, the water touched the edge of my shorts. Freezing.

44-45 miles done in 8 hours. Think that's my long run done for a week or so. .

Nice relax in the hotel jacuzzi and spa after, iced legs in the pool too.
03/02/2013 at 00:26
20 miles for me earlier. The 9am slot was ditched because of the I've so went out at 12. Hilly route throughout with the first 9 feeling the hardest. A big negative split with the second half hillier than the first but almost 8 mins quicker. The last few miles sub 8 m/m and the last one in 7:45 finishing on a hill.

Just back from running club Christmas party.

Good luck tomorrow Brol. We're right behind you.
03/02/2013 at 06:14
Yay, I almost feel like a proper runner again Easy 30 mins for me yesterday and it felt, well, easy! Long run for me later will be 1:45 and just seeing how it goes. I've been 'running naked' up until this point as I didn't want to even get my Garmin out of the cupboard until I felt like I was getting some miles covered. But I think today's the day so mileage will be logged going forward.

I'm so sorry to see that a few of you are in the hurt locker. I really hope things sort themselves out for you all soon.

O4S, sounds like the perfect day! Glad you enjoyed it.

FRC, wow, sounds hard core. Looking forward to the race report on that one.

Brolish, good luck today!
03/02/2013 at 08:53

Brilliant news SS

03/02/2013 at 09:37

Quick check in, just moved house, off on holiday today but I've hit my Jantastic target for this week. There's commitment to you all.

SS great update to see, happy logging.

03/02/2013 at 09:44
Morning everyone
FRC- that was one difficult run and you did complete it all. Congrats. Don't like the sound of the mud and water but then again if you're running that far what the hell. Hope you have a few pics to show us. Did your niggle hold up ok? Enjoy your rest and think of us lot doing wimpy 20 milers.
Minni- that wasnt a wimpy 20 miler. Don't like the sound of those hills. Good speed at the end too. Another solid run banked. Well done
SS- good luck with the non naked LR today
Just done my LR - 21.2 miles at 8mm pace with the last 5 at 7.40-7.30 pace to bring the average down. Found it hard running under 8 mm for the first 14 miles .Bit of a head wind picked up towards the end too. Just under 74 for the week.
Bro- good luck with your HM now
03/02/2013 at 11:03

Morning all,

Awesome long runs from Barry, Minni and 2old, I miss the satisfaction of crossing off another long run on the marathon campaign!

Spoons - sorry to read you are still injury plaugued, probably the right decision to defer, rather than struggle on and not shift the injury!

Minni - you 'could' retire when you go sub 3:15 at VLM, but obviously you're not going to retire - you've already booked that autumn marathon haven't you 

DD- excellent podium place with your tri.

FRC - wow, impressive ultra run there, how are your legs today?!

AA - hope you sort your calf out soon!

Weeble  - have a great holiday!

SS - great to see you back, hope your lr went well today.

Been spinning twice this week, mid week run,was due to head out today for another run but have really tight calves after spin yesterday - think the standing sprints on the bikes are wrecking havoc with my calves/achilles, so strectching and rollering on the list to do today instead.

Edited: 03/02/2013 at 11:15
03/02/2013 at 12:01
Morning all

Bro - good luck this morning

2old - cracking mileage for the week.

Weeble - happy holiday

Minni - sounds like a really tough long run.

I set off for some hmp work this morning. Good news is that calf was ok. Bad news is that it started off well and then ended up as mp work because of the wind, hills and energy

A rubbish 38.7 miles for the week but 5 runs logged and just about logged febulous distances in time....
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