RW Forum Six - Sub 3:30

Minni v Dubai Dave

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06/03/2013 at 13:42

Minni / KFC / Carrot - I'm with Oompa, the profile looks brilliant to me. Go absolutely flat out first 8, then try and hang on! I PB'd on a course not disimilar to that, as the last three miles more than made up for the 20 seconds a mile slower going uphill. You might surprise yourselves...

Oompa - I can't comment on going below 70kg as it's a problem I'm not going to have, well not unless I book myself in for a stomach staple!

AA - hope you're up, up and away by now. If not, I imagine you must be on your 4th glass of vino at least?

Barry / 2Old - I’m no Man U sympathiser, but the latter stages are always better if there are English teams left in, so this year will be a bit rubbish.

Thanks to everyone who said they hoped my knee held up - the good news is that it did, feeling absolutely fine today apart from the odd click here and there.

I had what I would call a ‘wandering’ session this morning. It was supposed to be 8 GA, but my mind was wandering all over the place, as was my pace. I did, however, feel really good. I hit Hyde Park bang on mile 5, and noticed I’d just done an 8.07 mile so thought what the heck, let’s get tomorrow’s 10M w/5LT session done today. Did the horse tracks to keep off of the concrete, and it went very well although was absolutely shattered by the end. Times were (8.48, 8.34, 8.55, 8.37, 8.07, 7.34, 7.26, 7.31, 7.24, 8.53).

There’s no way in the world I’d have thought I was capable of even doing a 7.xx mile two weeks ago, so to string 4 together in a session like that is very pleasing.  The speed is definitely coming back – not quickly enough for an assault at a sub 3.30 at MK – but coming back all the same. Best of all, it means I can relax tonight as I’ve now only got 8M GA tomorrow...   

06/03/2013 at 13:46

SS: whey hey - mojo returned with a vengeance - chuffed to bits for you

great quality speedwork col & Oomps

Barry B wrote (see)

Chick - Nice 15 miler, careful with your form, my shoulders usually ache when I'm running tired and hunch my shoulders over.

Good point - will pay attention to that going forward. Great xt sesh, btw.

spoons: good running - how's the injury?

Did my most dreaded sesh of the P&D plan today: 12 with 7 @ tempo . Tempo turned out as 7:11, 7:03, 7:06, 7:07, 7:06, 7:08, 7:12 (wind nearly killed me at the end). Went better than I thought. Sun was out and I got hot and dehydrated towards the end but so glad it's done


06/03/2013 at 13:47

xpost redders: GREAT run

06/03/2013 at 14:09

Chick- that's a smashing tempo! I remember this session from P&D, it almost killed me at the time.  It's the last LT session, right?

Col and Oomps- damn you two are speedy!

Red- great run from you, the speed is definitely coming back.

I'm having a bit of a cut back week. Was hoping for a quality session today but Moz was having none of it. Apparently I'm still recovering from the 10k and need my energy for Friday's progressive 21m so I'm only allowed 10m easy.... With this weekend being a write off I'm feeling rather uneasy about not having done any more quality. At times like this it takes all my willpower to do as I'm told.

06/03/2013 at 14:12

Oh and I've just ordered a new pair of pink mizunos to make myself feel better.

06/03/2013 at 14:33

Chick - that was my first attempt at the LT in a longer run, so you have my upmost respect for your effort this morning! I'm going to try and do that one in a couple of weeks time, not looking forward to it at all!

Brolish - it's difficult to remember the bigger picture but I'm sure a cut back week will do you the world of good. As will a weekend away!

06/03/2013 at 14:48

Red -looks like your knee issue is just about there-I remember realising Id turned the corner when I panicked over a knee niggle and wake up feeling fine the next day .Previously it was a case of every day waking up to the same discomfort and the feeling it would never go.Very pleased for you and now you can let loose-with caution -and rediscover the fun of running and put some good sessions together as you have. With no English teams in theres now no excuse for some training in the evening in the light.

Bro-funny what makes people happy-I felt like that on Saturday when my two pairs of Saucony Pro Grid Omni11's arrived. Running in them made me realise how shot the previous two were. Enjoy your lazy week...sounds as though youll need it for your 21miler

Chick-great session -so that's you taking it easy?

Typical its started to rain



06/03/2013 at 15:27

Redders - Top job! It's always great to hear when people who've been injured like yourself and Speedsheep, finally get over it and start to see improvement. Personally and rather perversely, it's also the time that i really appreciate and love my running. Every run, no matter how hard they feel, is just a joy.

Chick - Superb LT run... Nice even splits, even with the wind (ooh err) in the last mile. I've probably asked this before, but which mara are you training for, as i'm on P & D as well, but i ran the same run last week?

12 mile MLR tonight and typically, it's now turned cold and looks like it's gonna rain!

06/03/2013 at 16:42

2old: I will take it easy as of Saturday , this week is a normal training week. Well, almost normal. I will have to do my 6 Marcharewenearlytherealous runs in 5 days as we'll leave on Saturday. Tomorrow is recovery and Friday 22 miles

Oomps: Hamburg on 21/4 but I'm on the 12 week schedule which is slightly different.

Bro: yeah, thank god it was the last LT sesh

06/03/2013 at 17:04

Chick- same here... I've just realised that I put down the usual 6 days of running for this week and we're off on Friday afternoon- oops! I might try to squeeze two easy runs tomorrow but it will be struggle! 

06/03/2013 at 19:33

Great news on the knee Redders and your pace today. Don't let the odd click worry you, that'll just be age catching up with you.

Have fun in San Fran AA. I was there a few yeas ago, it's a great city and I hope you've packed your trainers for some hill work.

Chick I remember that session, it scared me for weeks looming ahead on the schedule! Well done, nice consistency, and we'll let you get away with blaming the wind on the final mile.

Everyone's been going on about the 5:2 diet so I decided to give it a go after all. I've come in within 500 calories for the day but have been grumpy and stupid. I might re-fashion it as the 364:1 diet.

06/03/2013 at 19:51

Webble - My colleague, who has been on the 5:2 since Christmas, weighed herself at the weekend and she'd lost ....zilch!

Redders - great run!  I love to read about those who have spent months in darkness due to injury banking great runs.

Brol - I will have missed two long runs (last weekend and this weekend) so just shoosht.  I'm actually the opposite this week and requesting easy running.  I don't want to push it this week.  And on that note...

Ran 6 miles this morning, mainly off road but on the flat, at 8:30 m/m. It all felt ok but there was something still bothering me.  Just felt a bit sluggish and my nose was runny.  My glues felt tight and actually got quite sore when I'd finished.  Because it was both I don't think its injury related and have booked a physio appointment tomorrow to have my hips, lower back etc checked out.  I really think I'm suffering from some low grade virus and its just generally dragging me down.  Hopefully another few days and I'll be back to normal.

On a more positive note - my marathon shoes arrived today.

06/03/2013 at 20:55

Chick - great session!

glad to hear everyone is sorting their new shoes out!

i can't do tomorrow's run on Thursday or Friday and possibly not Saturday so I've broken my rule and ran 2 days in a row. 70 minutes tonight at 10:00 - 10:30 pace. Injury wise I still have no niggles at all and aerobically I'm fine but my legs don't go very quickly any more....

06/03/2013 at 21:28
Chick- some rest!
Spoons- looks positive if you can do two runs in a row even if you didn't plan to
Weeble-500calories? I'd sleep walk to the biscuits on that amount
Minni- don't push it make the most of the rest period and you'll be back quicker. You'll be we'll tapered for your HM anyway
MLR done 15.6 miles 7.48mm av- yes Oomp it turned really cold. I couldn't hold my fork for a few mins when I tried to eat my tea on getting in. Sort of rest day tomorrow. May swim even though I decided to stop until after VLM
06/03/2013 at 21:32

I eat around 3000 calories a day. That keeps my weight stable. If I eat 2500 calories a day I lose weight. But I can't seem to survive on that amount

06/03/2013 at 21:47

Spoons:  my legs don't go quickly any more either..........

Minni:  I am in the same boat, the lurgy I got just before the Reading 20 is stillhanging on, not as bad, but still runny nose and chesty - also sore glutes and glute / hamstring insertion.  My lower back and hips have always been a weak point and I'm getting a bit concerned about VLM.  5 miles easy today, but it didn't feel it!

Great running the rest of the team - Redders at the rate you are going you will need to be very hungover if you are to avoid lapping us at Gloucester.


06/03/2013 at 22:00
Minni - Doing the right thing by just easing off. It's perfectly normal at this stage of training to have a few aches & pains, especially with the mileage you've been doing. Hopefully the physio will sort your niggles out

Spoons - Of course your legs aren't gonna go round that quick after the enforced layoff you've had, but keep going as you are and it won't be long

2old - Absolutely bloody stonking MLR

Back on the weight subject, I think I need to read back on my own posts... "If I drop below 70 kgs I struggle with endurance etc... etc..."
Well it bloody happened tonight!!!

Within the first mile I knew it wasn't going to be a good run... Breathing heavily, hips ached (never before), right calf tight, so as I was running 3 laps of a hilly 4 mile route, I thought "sod this, I'll finish after 1 lap!"
When it came to it I thought better of it and decided to do 1 more lap, by which time the rain was really coming down and to top it off I got a stitch in my left side (at 8.18 pace!!!), which I haven't had since running 1500m races in schooldays!
2nd lap done and decided to zip up the man-suit and just grind out the last lap, which I duly did and promptly collapsed in a heap in the hall!
Feel a bit better now after a couple of For Goodness Shakes, but haven't felt that rubbish for ages?

Anyway, rant over... Next
06/03/2013 at 22:11
Lol Oompa! Glad you've picked yourself up from the floor!

O4S - how odd that we have same symptoms. Exactly the same here - glutes and hams. I guess that's where has been getting the hammering and so first to be hit.
06/03/2013 at 23:06
Evening guys...

18 x 200m reps at 6:00min/mile pace with 1 minute rests in between. Great just to be out in a t-shirt and shorts! Steady half marathon for me tomorrow...

Couple of questions:


Would be interested in hearing more on the weight subject... Haven't been to anal on the weight / calories thing. I generally eat pretty healthily and fresh food 95% of the time. Need to weigh myself again actually. Have definitely lost body fat but gained muscle...

What do people generally opt for Pre and post run?
07/03/2013 at 00:42

So many good runs last few days... anyone would think we were training for something? Also too many pages, I cant keep up.

Freemers - excellent 20 miler - after last weeks 2:40 sick/ bling epic, an even better time.
Col - stonking half time.
Scuba - fabulous half time by you. Your post made me happy, best post of the week
Also multiple great runs long & MLR by Oompa, 2old, Ant, everyone.

Brol - with your high mileage in the legs, 10k PB still good. Oh EVERYONE remember - no going to airports or Bruges this weekend.. Brol is flying!

SS - good tempo run probably tired at weekend, now recovered a bit... might still need more rest? The dietary advice thread is here that Minni was talking about. Lots of fruit and veg in my diet anyway so drastically altering it 2-3 days before VLM probably more harm than good. The Cheese stays for me & Sarah

Minni, Glad to see you have recovered. All about getting to April 21st in one piece now.

Achilles has been a bit sore so taking it carefully. Sat - 6 miles + circuit, Sun - steady 16 miles for me @ 8:15. Monday Did another session with the PT, lots of stretching, some strength work. All helped seemed to loosen legs up similar to above. Oh.. lesson of the day doing a side plank easy... side plank with 10kg on your hip, Tough !

Good 10 miles Tuesday, w/m + 3m @ HMP down to club, then 6.5m fartlek with 10+ pals.. all sections 0.3-0.75mile at between 5:25-5:50 pace. Heel fine.. weird.

Stafford 20 mile race this Sunday for me. Shaggy ( ) told me not to race these, so what to aim for? Freemer covered this pretty well.. Did a hilly 20m last year in 2h 37 but much faster since then, sub 90 half/ sub 40 10k . Stafford is 3 laps, 8m/6m/6m with hill at end of first lap I think so has a nice structure for progressive?

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