RW Forum Six - Sub 3:30

Minni v Dubai Dave

26,621 to 26,640 of 39,668 messages
18/02/2013 at 19:26
Freemers - missed your speedy 15 miles earlier.
18/02/2013 at 20:04

I did rest, if you can count 4 hours gardening and a brisk 3 mile walk as a rest day.  Skipped the tempo run at the club.  Looks like a 20 mile race is the way to go if you want to shake off a cold - feeling loads better.

18/02/2013 at 21:21

35 minute run done, off road with head torch. Plus 30 mins elyptical and 30 mins weights/core. 

18/02/2013 at 21:22

AA -  Yeah, i've got some history with my right calf, my comfort blanket KT Tape did n't work this time.

Minni/Oompa -   Currently sat with my calf guard on.  Had a similar problem with my right calf in the Abingdon build up in 2009.  8 weeks very good training then similar calf problem meant 8 weeks of not a lot of running but plenty of x training which led to 3:16 at Abo, feeling great up until 20miles then last 6 were very hard work(lack of long runs), so I know all is not lost, as Wokingham showed  am at a decent point regarding fitness,  but pee'd off as I never seem to be able to manage a full campaign of (running)training.

18/02/2013 at 23:29

Barry, how frustrating for you. Hope the physio can sort you out.

AA, well done on the fast 20 miler at the weekend. Also to O4S for getting through it with a cold. Glad you're feeling a lot better.

Bro, uber-mileage week, well done.

Mo was interviewed about VLM at the athletics and there seemed to be two reasons he was doing it. One was just so that he knows the set up of the race and can work out his pre-race routine, presumably for running the full distance in another year. The second seemed to be to support a UK event and give something back that way.

Dubai Dave    pirate
19/02/2013 at 02:39
Becs: good to know its not for the money then
19/02/2013 at 05:57

AA, wow!!!  Don't know what to say that others haven't already, but you were flying  That is awesome to see, great running!

Kiwi, get in there with your spin sessions!  It is amazing how quickly you can get addicted to horrific torture 

2old, happy skiing!  You attacking the Jagermeister yet???  And I'm laughing, patience was never my strong point!!  I am trying, honest 

O4S, you batter that cold into submission!!  That is seriously impressive given how you felt, well done.

Ant, that sounds like a fabulous long run!!  I'm so happy it's all coming together for you.  Now, if you could just send me a little of that my way..... 

KFC, thank you so much for your thoughts, you are absolutely spot on.  This is totally uncharted territory for me as any other time I've come back from an injury, I've had ages before an A-race so have had the luxury of time to build up endurance slowly.  I'm not happy that you're finding it hard, but it does make me feel a lot better to know that it's not just me struggling here!!  We will get to that start line, come what may   You're also right, I must remember I'm playing the long game too and that VLM is just a stepping stone to Dubai next Jan where I will hopefully be back in the 3:30 game.  Thank you for the reality check.

Free, thank you   And a nice 15.  Weather sounds like it was beautiful!

Brolish, I have no idea if I could ever fit in 75m a week!!  I love your mileage, it's brilliant!  And pretty speedy work from you and Mr B too 

Barry, oh no   What is it with this thread and calf issues??  Let's hope the physio can give you some hope.  Have you tried running in the pool?  It's horrific as you have to work really hard so every time you get in the pool it's a very intense session, but as a temporary measure, I'd recommend it.  I've got a training schedule I can PM you written by one of the P+D authors, I think it's P.

Spoons, yay!!

No running for me yesterday, I took a rest day.  We've got visitors over so there was a fair bit of drinking going on, but I'm feeling pretty good today.  Gonna step up the tempo session, will try for 2x20@8m/m, but if I'm feeling in the zone, I may just do 4 miles in one block.  It depends how I feel.  Nothing like making it up as you go along 

19/02/2013 at 08:38

SS - ah, you've discovered the best schedule of all - MIUAYGA - never fails  I do it all the time, particularly with tempo sessions! I have similar today, in the end I expect I'll do a solid 4-5 mile block rather than cut it into two.

Barry - must be very frustrating for you...hopefully the calf guards and a little backing off will do the trick.

Re. Mo - OK, so he wants to 'give something back', which he can well afford to do given the amount he's being paid for what will basically be a 13 mile tempo run....if he runs with the leaders he'll still be below his HM pace and I can't see him going ahead of them. I'd like to see him help out some of the other British runners and maybe act as a pacemaker for them, like Scott Overall did last year. But he won't. Still, I can't really blame him - he is hot property and should make the most of it.

I've been thinking about my pacing strategy for my two 20 mile races. A few on the sub-3 thread did the same 20 as AA and seemed to use a progressive pacing strategy, with four blocks of 5 miles. So I'm thinking 8.20 / 8.00 / 7.40 / 7.20. It'll hopefully mean I should be overtaking people constantly after the first 5 miles which is always a good feeling.  I'm going to try it for the first race and then see how I feel about the second one - if I recover OK I could do something similar, but if not I can just use it as an LSR and have a nice gentle run.

OK, so I know it's only February but the running dreams have started. Night before last I dreamt I was at the elite start at VLM (yeah, right ). Then last night I dreamt I somehow decided to enter (on the day) a 50 mile ultra. All was going well until the course went into a house and I got stuck in a cupboard . What's that all about?

Edited: 19/02/2013 at 08:43
19/02/2013 at 09:08

Barry- not good news re the calf, really hope some rest will sort it out.

SSheep- good luck with your tempo roday.

Free- when are you 2x 20m races? I like your progressive strategy... or you can just do AA and race them all out!

14m into work this morning including 3x 2m @ tempo (7:05- 7:07). Much faster than any of my tempo runs/ intervals so far so very happy with that. Now I just need to pretend that I'm capable of doing some work rather than napping at my desk...


19/02/2013 at 09:10

Free- I dream about running all the time, most often that I'm on the track and the finish line keeps on running away from me...

Cheerful Dave    pirate
19/02/2013 at 09:11

Mo should be DQ'd for not trying, like that bloke in the 800m at the Olympics.  As for "getting to know the set up of the race", that's fooling nobody.  He could be the celebrity starter and do that (he may have done that already, I can't remember.  And "giving something back" means taking all the media coverage away from the very impressive elite field they've got this year.  It'll be 13.1 miles of Mo-Cam, an interview after he's stopped, then it'll be time for the wheelchair finish, the last couple of miles of the elite women and 20 minutes of the elite men before it's back to Mo doing photo-ops with Barney Rubble back at Tower Bridge.

You were probably following your garmin route that took you into a cupboard.  There's a lesson for us all there...

19/02/2013 at 09:21

CD - agree on Mo, especially given the fantastic elite field already there this year, which must be the best ever. Trouble is jo-public won't have heard of any of them.  Even less chance for us mere mortals to get on the telly this year - although you probably will if you manage your normal solo run down the Mall to the finish line

Bro - my 20's are the next two Sundays. Not ideal to have them one after the other but there you go!  I'm just glad there are some races like this to do as I'm getting a bit fed up with doing the long runs on my own.  I've also got a HM and a 21 mile race, again on back-to-back weekends  (CD - I guess you're not doing Cranleigh?)

It wasn't so much running into a cupboard that surprised me - most of my runnig dreams end up with the course taking a strange route, but the fact that I would enter an ultra - unthinkable in real life

Dubai Dave    pirate
19/02/2013 at 10:08
Hmm Mo is milking the market and no doubt, it's wrong in every shape and form.

SS: making it up is the only way

Spoons: with the training your doing it has to be a Tri for the comeback, 53 mins for 2.5K is impressive

Cycled for 3 hours around Dubai's very luxurious cycle track, will do a swim set later.
19/02/2013 at 10:15

Free- I did 2 x 20m back to back during my Copenhagen campaign and it was fine.  As long as you can hold back and not race both of them! I really enjoyed doing them half easy/ half at MP.  Like you I do all my long runs on my own and don't mind but it was nice for a change.

Cheerful Dave    pirate
19/02/2013 at 10:43

Freemers - no, I'm not doing Cranleigh, I've left my best spring race on the roads round there too often in the past.  Unlike brolish I end up racing them!  You're welcome to stay the night before though.  Maybe you entered the ultra with the intention of only running half of it?

19/02/2013 at 11:22

Freemers: simple explanation for the dream - the 50 mile ultra was timed to be at least partly overnight and you got lost in the dark, happens to all of us at some point (and to some more often than others) 

19/02/2013 at 11:57
Bro: 75!!  you mileage monster  what's your peak mileage gonna be?

Minni wrote (see)

What a beautiful day.  Makes you almost forget all those long hard miles in the snow and ice.  1.5 mile intervals bagged along with a run along the river with the dog as a warm up.

Enjoy the sun folks.


?? I think I'm on a different planet ....    strong cold wind, sleet, snow and rain all in one go this morning.

Barry bad news - hope your fizz can sort you as quick as carrot's fizz sorted her.

LOL re. funny dreams, Freemers. Mine have yet to start but they usually involve me being late ...  Progressive pacing sounds good. I love being in a race environment without going flat out and slowly catching people that are absolutely dying whilst feeling strong

Rubbish day at work yesterday and I very nearly canned my recovery run but in the end the OCD kicked the CNBA fairy in the ass and I did 3 easy miles. Glad I went.
This morning was 9 miles with strides. I was completely soaked and frozen stiff. Not nice
19/02/2013 at 12:02

Chick- no idea about my peak milage (all down to the boss) but I doubt it will be much higher than this. I have 3 races in March so won't be able to ramp it up too much with all the tapering/ recovering.  Hope the weather starts improving for you, you must be sick and tired of it by now! Well done for getting 3m in, I always feel better after recovery runs.

19/02/2013 at 12:02
Whoop whoop, I managed 4 miles at 8m/m and it felt easy!!! I could easily have run another two to get a 48m 10k which at this stage of my training, I will take thank you very much But I held back, just got myself to 45 mins including w/u and c/d. Had to cut session short as had a hot date with a triple chocolate cheesecake awaiting with my guests! DD, it was a Lime Tree Cafe moment

Free, I am cracking up at the cupboard run, that is hysterical! For the past year as I finished my MSc, I had the dreaded 'exam dream'. Now I'm back to running, I guess it will be running mishap dreams again. But I doubt I'll have anything as good as your one! Enjoy your tempo session, and can't wait to hear how your 20 milers go.

Brolish, brilliant session! I hope you manage to stay awake.......

DD, now I am mobile, I'm going to check out the cycle track tomorrow. I'm taking my visitors to Bab Al Shams. Is it on the way, or is it beyond the resort?
19/02/2013 at 12:02

Arrgh - darn cold / chesty cough has struck. Cycle commute was tough yesterday and might have to miss today's run. First cold of the winter though so can't complain. 

Still sunny here. 

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