RW Forum Six - Sub 3:30

I can't log my run and have been struggling to read or post on this forum - but I think it is a problem with our internet connection

Tempo run tonight and legs felt tired after Saturday.  Cold and windy down here again, roll on some better weather - not looking forward to the bike tomorrow.

Mr Z:  I think I am veering towards your plan, my best marathon times have been off ultra training and no speedwork

Lots of good LSRs being done over weekend.

Brol good half for you. Whats the target for Reading, low 1:30ish?
Psst... No-one travel to Reading half or wherever this 10k is... you know there are going to be meteors and snowstorms when Brol travels.

Freemers, 6:24 efforts, very fine.

Mr Z forgot to thank you for the tapir. Honoured Sir !

2old, how is the ITB? My sports lady got me drinking lots, dehydration affected mine so lots of water, electrolyte helped, stop the fascia going "sticky" or something more technical. Can Simon & I watch a welsh dragon top run the Maddog 10k fast - sub 40?

Minni wrote (see)

O4S/FRC - nice ultras.  FRC - what is your target for London?  Do you think the ultras will help? 

 

 

Minni, yes. maybe. Endurance, time on feet, keep my body guessing. October one didn't affect my Nov half or Dec 10k attempts.. Oh and you get to eat lots of cake.

Target for VLM is sub 3:15, will see where I'm at in March. Might be too much traffic to really go for it at London, leave that for another day.

Legs fine, did some walking around Oxford on Sunday, nice massage yesterday. No niggles, light run today and for next week or so.

FRC - if you're going for sub 3:15 VLM is much thinner at that end of the field. 

FRC - what time did you predict on your VLM form? If you said anything under 3.30 (which I assume you did) then the furthest pen back you'll be is 3 - no problem at all from there. You'll be over the line in a couple of minutes and shouldn't have any problem getting up to speed. What start are you on?

Minni / Simon - phew! Team Minni back to full strength. And Simon - 'long' is only relative, so long as you do the run that's good enough for anyone

AA - I agree with others. No need to risk the intervals this week.

I think we're forecast for some snow as well today, but not sure it'll amount to anything. Hope not anyway.

2Old- LSR on Thursday sounds good, it will give you enough time to recover before Sunday.  What's the target for the 10k?  Is it flat?

AA- take it easy with the calf for another few days is the sensible answer. Now, can you be sensible?

Simon- well done for getting in your targets. Hope the heels are back to normal soon, in a meantime enjoy the rower.

FRC- Yes, as long as there are no surprises I will be hoping for 1:32(ish) in Reading I think. Judging by your speed sub 3:15 should be very much within your grasp.

Minni- oh no, not the snow again.

No snow in London but a very sunny and crisp morning for a change. Subjected the shins to foam rolling, icing, deep freeze, nuerofen and compression socks last night and something seems to have done the trick (I wish I knew what it was for the future reference). Had a great 8.5m easy run into work this morning @ 8:20. Now I just need to convince Moz that I'm fully recovered and ready to do some intervals (and pigs can fly).

Freemers wrote (see)

FRC - what time did you predict on your VLM form? If you said anything under 3.30 (which I assume you did) then the furthest pen back you'll be is 3 - no problem at all from there. You'll be over the line in a couple of minutes and shouldn't have any problem getting up to speed. What start are you on?

that's fantastic news for me to hear - the crowded nature of VLM was a major concern for me - the two times i've run it have been from pens 5 or 6 on the blue and red starts and the crowds for the first 5 miles have been horrendous.

im on the blue start again, but sure that my target time i entered was less than 3.30

one day you'll have the gents from this thread for company on the green start!

Morning all.  Thanks so much for all the wise words here, it's really helped.  I'm going to just carry on as I am and MTFU   I've booked my accommodation but no payment is required until I rock up.  Flights are easy to get and it's not Easter or half-term or anything so prices won't be stupid even if I book last minute.  So I'm going to aim for 3:59 and see what happens.

I did my first session today, nothing massive as psychologically I just needed to get something done without failing, and also this is the first test my calf has had for a long time so I erred on the small side.  I did 45 mins with 5x5 mins at 8m/m with 90 seconds recovery and it all felt very comfortable.  I am super pleased with how I felt so I guess all those spin sessions have really helped keep my fitness levels up, it's just the endurance which has obviously dropped off.  But I feel much happier having done that and my calf feels good.  I'm in my compression socks just in case.

AA - she's training for the Portsmouth Coastal half - i love the Portsmouth Costal series as they all start and finish across the road from us! terribly convenient!!  

Bro - great news that the shins are feeling better! ps - how do roll your shins?

Minni - Rubbish that you've got snow again - im sick of winter and we've only had 1 week of snow!! you'll be speaking Innuit soon at this rate!!

MrZ- I only found out last night. MrB had a ball watching me do it.

Shin foam rolling exercises

SS- 5 x 5min @ 8mm sounds very good! Did you do it outside? If that feels comfortable I really think you can give it a good bash and who knows you might surprise yourself. Very glad you decided to carry on.

Morning all.  Thanks so much for all the wise words here, it's really helped.  I'm going to just carry on as I am and MTFU   I've booked my accommodation but no payment is required until I rock up.  Flights are easy to get and it's not Easter or half-term or anything so prices won't be stupid even if I book last minute.  So I'm going to aim for 3:59 and see what happens.

I did my first session today, nothing massive as psychologically I just needed to get something done without failing, and also this is the first test my calf has had for a long time so I erred on the small side.  I did 45 mins with 5x5 mins at 8m/m with 90 seconds recovery and it all felt very comfortable.  I am super pleased with how I felt so I guess all those spin sessions have really helped keep my fitness levels up, it's just the endurance which has obviously dropped off.  But I feel much happier having done that and my calf feels good.  I'm in my compression socks just in case.