RW Forum Six - Sub 3:30

Minni v Dubai Dave

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18/03/2013 at 12:19

Red, massive hugs to you ((()))  Sounds like you've had a really rough time of it.  Sometimes being a supportive family member can be harder than being the sick person.  I really hope you get some good news very soon on your Dad's health.  Your 20 sounds brilliant in extremely testing circumstances so when it gets tough during MK, just think back to that 20 and how you kicked butt and you will get there.

Oompa, very wise to ditch the race.  Your priority at this stage is your A race, not B races.  I think you have too much to lose by going all out right now so just focus on getting back in the game and keeping that calf out of trouble.  As for even contemplating running a half 2 weeks before VLM....

KFC, I'm not really sure a 1 minute PB counts as aiming big, but right now it feels like it is!!!  I'm going with the theory that when I ran 3:45, it felt really easy and so aiming for 3:30 was realistic but challenging.  Now, at this stage of the game with way fewer miles in my legs, it is 3:45 which feels like a massive challenge and only after my LSR yesterday did it feel realistic.  But I am excited that it's even a possibility   Really sorry to hear you're still feeling under the weather   Great news about your friend, though.  Has she been converted to racing til you puke yet??? 

AA, loving your old school approach!  It definitely worked.  Congrats again!

18/03/2013 at 13:09

Oompa - Take it easy with the calf, stay away from hills for the first few runs.

Red - Well done for getting out on your 20, hope everything works out OK for your dad.

SS -  What's wrong with running a HM 2 weeks before VLM? I'm doing the White Horse HM, don't worry I'm not planning to race it, only plan at the moment is to be actually running by then.


18/03/2013 at 13:25

(((Red))), massive hugs. Hope there is good news soon.

Speed Sheep you will be fine at VLM. Just be confident, decide on a plan..

AA - Great splits, liking the naked running. Nothing wrong with old school.

2old - Phenomenal time yesterday, really was perfect conditions - Loads usually worry about the seafront wind against them but yesterday was ideal. I'm sure you will smash the 10k 40 minute mark at some point, probably even go sub 39. Just a matter of time - but it really doesn't matter - Half & marathons you clearly have the speed endurance for. Target for VLM, low 3:0x now, really go for it?

Oompa, don't risk the halves. Play it smart and just run? PS. There was an umpa lumpa (?) yesterday in full costume and I did wonder for a few seconds...

Freemers wrote (see)

FRC - your pal has seriously improved then....I hope you take some of the credit


Oh No, not really.. Think he is the one moving one leg in front of the other after all Definitely helped him with the autumn marathon doing all long runs together even when I wasn't doing one, nearly identical training Tue/Thu/Sun. The difference is from around Nov, whilst I rested and did 10ks, halfs, ultras and generally skived off , he did all the Cross Country races (guess they'd be classed as an LT session). We both did the 5 league road races and very close finishes +-10-20 seconds ahead or behind. Speed wise something kicked up around Feb and flying since then so 1:25-1:27 seemed likely. Still amazing to see it though.

Marathon wise though, he has only done one 20 miler for Manchester week after VLM fitting all those races in, and on low 20-30 miles a week. Going to be interesting to see different completion rates. He is a young un though 

Had a tough PT session this morning, some sprinting technique, heavy front squats, single leg TRX, lots of core work. Made sure I redressed the balance with a bacon & egg on toast as reward.

Edited: 18/03/2013 at 13:27
18/03/2013 at 13:41

Sun's shining here today

Will run later

Hope everyone's DOMS aren't too bad...

18/03/2013 at 13:52
Getting fed up of RW reposting my posts....

Barry, sorry, i should have specified not RACING a half!!! I'm sure your plan will work out well.

FRC, I'm confessing to feeling massively underconfident, but I've never let that stop me from giving anything a try so I'm going to commit to it and give it a go.
Edited: 18/03/2013 at 13:57
18/03/2013 at 13:54 AA!  You are flying at the moment  A sub 1:30 half!!  My goodness. Well deserved and over the moon for ya!!  Great splits too - course sounds challenging!

Bro: sorry to hear about your shins. I'd kill for a 1:34 HM time, so don't beat yourself up too much. Hope the shins get sorted. Time to change shoes perhaps?

Some brilliant long runs by carrot and speed sheep yesterday .

Oomps: I probably missed it while I was away - has your calf started to play up again? What a bummer. Hope the aqua thingie helps. Don't do any speedwork right now. Settle back into running with something nice and easy. Better to bag a number of consistent (but slow) runs now rather than trying to pick up where you left off, get injured again and miss even more running.

Ant: taper time already ! Wow, that has come around quick!

O4S: ouch - epic 20 mile battle with a sore back. Not sure I would have gotten round if that had happened to me. Congrats on the bling though!

2old & Freemers: enjoyed the reports very much. Freemers, I really felt for you reading about the wind and nobody to tuck in behind. That's hard. 2old, those splits are simply mindboggling. I'm happy to see splits like that when I do interval training ...  but never ever continuously over 13.1 miles

Minni: that's one helluva week!

kfc: poor you - hope you get better soon. I found a 10k next Saturday but it would be a 2 hour drive just getting there. Not sure it's worth it. I may just do a solo time trial on the track.

(((Redders)))  your poor dad . Crossing my fingers for some positive news. That was a great run against the odds.

Edited: 18/03/2013 at 13:56
18/03/2013 at 14:23

Redders - tough times for you and your family. Hope you get some good news soon.

Barry B wrote (see)

SS -  What's wrong with running a HM 2 weeks before VLM? I'm doing the White Horse HM, don't worry I'm not planning to race it, only plan at the moment is to be actually running by then.


I've just entered the Bungay HM which is a week before VLM . It's one of my favourite events - I will be strolling round!

No DOMS here - 7 miles easy d&d


18/03/2013 at 14:34

Freemers - why not do the marathon?

18/03/2013 at 14:35
I'm clearly over-cautious - or just a wimp
18/03/2013 at 14:45

Red - Sorry to hear the news about your dad. Fingers crossed, you get some good news soon after what sounds like a horrendous week. Cracking 20 btw.

Barry - The only way i can avoid hills where i live is the dm... Nooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo... Oh, alright then! 

FRC - Must've been Loompa of the North?

Presumably, he pulled up, holding his calf? 

18/03/2013 at 14:45
Freemers wrote (see)

I've just entered the Bungay HM which is a week before VLM . It's one of my favourite events - I will be strolling round!

Yeah, right ...  

18/03/2013 at 14:48

Hmmm... why has my previous post spread right across the page???

18/03/2013 at 15:07

Ant-thanks for the no and reminder-what shirt do I look out for? or are you running in a suit of armour etc?

Red-what a tough time -feel for you-fingers crossed too.That 20 was superb in the circumstances and probably very theraputic

Oomp-not sub 3 ,Im afraid-at best I look at double HM and 10/11 mins so possibly 3.05 if I have the nerve to go for it .FRC is more realistic here I think but its a big frightening call. If I was you I would take it easy in your first week. Do some easy runs on the TM then build up.Avoid hills and intervals. I wouldnt bother with intervals from now on just stick with easy paced endurance work building up gradually. Youve done so much  getting here and a bit of interval or hill work carry more  risks than the reward to be gained

FRC-getting to hear a lot about others training-what have you been up to and where do you see yourself at VLM? Two or three weeks wont make a huge impact on the outcome. Yes the conditions were perfect yestrday

Chick-it can be done

Spoons-no DOMS here either but not as ambitious as Free doing 7.

Free-looks like you are doing a race a week throughout this campaign. My schedule says 13 miles then -easy easy easy..!

SS- I think youll do very well and shouldnt have any trouble getting a time to get you in next year. Confidence! Youll have the added advantage of running in a cooler climate relative to where you train.

50 mins spinning-26.35km- and just over 4 miles TM easy pace


18/03/2013 at 15:08

Oomp-love the Noooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo

18/03/2013 at 15:20

2old - just making up for lost time from 2011/12 when I hardly raced at all.  And the HM will DEFINITELY be easy easy easy chance of any bling

18/03/2013 at 15:28

Hello everyone.

Ant- enjoy taper madness!

O4S- congrats on the bling, hope your back is better today.

2Old- brilliant report and some scarily fast reps! Sub 40min 10k is surely on the cards soon.

Minni- I'm very jealous about your mega week.

FRC- hope Mrs FRC is ok.

AA- great report. Damn those splits look fast!!! Very impressed with your old school approach, I would totally freak out without my garmin.

Red- so sorry to hear about your dad. Virtual hugs. Great LSR.

OOmpa- another vote for taking it easy in the first few runs.

18/03/2013 at 15:34

Slight DOMS for me today. The shins seem to have calmed down, but that's not surprising, they always seem to calm down and then kick off again as soon as I start running... I really want to believe that a few days' rest can resolve it against all the advice I've read which seems to suggest minimum 2 weeks of complete rest.

On a positive note yesterday's result is my official pb since when I ran 20s faster I ran as Weeble and not myself.

18/03/2013 at 15:50

Bro-how long have the 'shin splints 'been troubling you? Are you concerned the problem is becoming ever present? Nice way to PB too. Hope youre right about the 10k

AA-excellent splits-only one with a 7 at the front-annoying?-looks like a HM of two halves there. On looking back would you have run it any differently ?

Free-you win bling even when say you arent trying!

18/03/2013 at 15:56

Bro - can you run a half as me please?  I fancy a new pb! 

Redwood - what a 20.  Hope you are looking after yourself too.


I've just found a great way to cheer my poor ill body up.  Just entered me and OH into the Alpe d'Huez tri.  I'm sure he'll be pleased.   Now to work out our cycling route to get there   .  Already looking forward to passing guys on carbon TT bikes on my touring bike...

18/03/2013 at 15:59

2old- they troubled me big time when I started running but then it cleared completely and I had no issues for a couple of years. I think it started kicking off again when I got back from Whistler and getting progressively worse. Because they only always hurt the first few miles until I've warmed up it's been easy to ignore it and ignoring it seemed to do the trick the first time round... I am concerned because yesterday they hurt like hell AFTER the race, not just during the first few miles. And I'm a bit fed up with hurting in the first few miles of every run. I am not sure why it's happening. I haven't increased the mileage or intensity this time round, if anything my mileage has dropped a bit...

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