RW Forum Six - Sub 3:30

Minni v Dubai Dave

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18/03/2013 at 22:29
Oomp- that's great news...the treadmill can be a lifesaver. Now the trick is not to forget that you've been injured for over a week and have been fretting that your marathon is blown. Tread carefully. If its 30degrees on21st I'd better prepare with regular TM runs with the heat turned up to full
Now we need Barry back on track
Minni- another tough run done and the week underway. Real mental toughness.
AA- I'm probably not doing the IM. Still need to persuade Mrs 2O that its a sport I should take up. I've signed up for Chester Marathon early October as a stop gap
Bro- carrot is probably right and working on different muscles by spinning and swimming may help relieve or even fix your shins. Anti inflammatories and ice will help too.
18/03/2013 at 23:42
Minni - Hang in there, it's not long til your tapir madness. Do you think Mr Z will show up then with some new pics?

2old - You'll be going for sub 3 by October, I'll need my bike just to keep up with you.
19/03/2013 at 06:20
Oompa, yay!!! Just take it slowly, ease back in and hopefully you are back with us

Simon, great to hear your heel sounds almost fully recovered. Your "wait a bit longer" strategy sounds very sensible if you don't have a race coming up. Also, you're avoiding the horrific weather you all seem to be having. Perhaps next winter i should organise a warm weather training camp in Dubai for this thread

I'm definitely feeling excited now I've set my goal. I've got to believe that once I'm tapered and rested that I'm capable of 8:25-ish m/m. And even if i don't quite make it, if i walk away with anything under 3:50 i will be a very happy lady . Tempo session for me today, haven't decided what to do yet. Brolish, i may try the one you recommended the other day. I will see how i go later. I'm now nervous of overdoing it. Honestly, I'm vering from thinking I'm not doing enough to now worrying about overtraining!! I think it's all the talk of cotton wool. I managed to walk into the corner of the coffee table and my first panic was injury!! Paranoia is starting to set in. It was all fine until I set my goal!!!
19/03/2013 at 06:33
SS - I know that feeling! You just want to get through the next few weeks with no drama

Minni - Bungay reminds me of Shaggy too. I remember teasing him that I must have passed him when he did the full and I did the half (which starts 2 hours after) and he was having a bad time towards the end. That was before I was on this thread so didn't know him then. So glad he nailed the next one in Berlin I'm not worried about the distance the week before VLM, just need to hold back. Normal LSR pace would see me home in around 1.50-1.55 so that's my aim.

Oompa - great news...just take care not to ramp the speed up too quick.

I have to go to Geneva today for a meeting that will last probably no more than an hour or so...glad the client is paying for the flight! I checked the forecast - warmer than the UK . Anyway it means it's a rest day today. As I get back to London late I'm staying over rather than get home at midnight - means I can get my run in tomorrow before work for once.
19/03/2013 at 09:42

Oompa -  Great news, nice and gentle though, don't push it for a few days plenty of time left.


19/03/2013 at 10:15
SS - A team trip to Dubai, but isn't 'dry' ie no alcohol there? None of this lot would go if it is, they wouldn't be able to handle it! Hehe
19/03/2013 at 11:03
Simon, if Dubai was dry, I wouldn't be living here!!!
19/03/2013 at 11:15

Morning-sun is shining here

Simon- sub3? I wish

SS-a target well in range for you I think and dont waste all that mental energy agonising .Ive never had a dry trip to Dubai either

Free- cantyou squeeze in a run around the lake? Wont take long or better still a day skiing?

Supposed to do some intervals today but wonder if its a bit soon after Sunday for these old legs. We shall see.


19/03/2013 at 11:21

Morning gang!

2.5km swim for me this morning. Coaching tonight. Will try and sneak in a quick 30 minutes weights session on the way.

19/03/2013 at 13:44

Hello everyone.

Free- enjoy Geneva!

2Old- you're already up for intervals after Sunday? Lol, I like that! I wouldn't normally be allowed to do any quality until Thursday...

SSheep- too early for losing your mind, give it another couple of weeks.

FRC- yes, I have filled in the boss. He seems to agree that it sounds like shin splints and there is a very small chance of things clearing up completely before the VLM so will just have to find a way to manage the pain.

No running at least until Thursday with a lot of stretching, rolling and ibuprofen. My sports physio got back to me and said he wouldn't stop running completely but definitely reduce the mileage for a week or so and then see how it goes. I'll try to get to the gym tomorrow for a bit of spinning/ swimming. Rather miserable at the moment...

19/03/2013 at 14:10

Bro - what a pain. Hope it clears up - at least it is a fair bit of time before London.

Did some mile repeats @ 6:25-6:30 this lunchtime. Oof they were pretty tough. Have got my target 5K YKW for Jantastic on Saturday. Put 20:20 down as target which would be a 1 sec PB. But that may have been a bit ambitious. We'll see!

19/03/2013 at 14:15

Poor Bro, I really feel for you . At least you've banked the majority of the hard runs so taking a few steps back right now won't do much damage.

Oompa: great news, mate! If you like TMs they are alright. If you hate them like I do they are anything but .

Minni wrote (see)
I'm about to head put in the snow. I'm going to need Prozac before long. This is just soooooooo miserable. Laters

Same here. I really hated my run this morning. It was soooooo cold and about 1/3 of the pavement had blobs of refrozen snow on it which made it hard going. Not enough to wear the Yaktrax but too much for a decently paced run . Am sick of it. Just so glad I did more running in Denmark than I was supposed to. Makes me feel less bad about shortening some runs this week

19/03/2013 at 14:15

I bet it stays like this until April 21st when all of the sudden we get a heatwave and have to struggle with 25 degrees on the day

19/03/2013 at 14:16

Ant:  don't be upset, but at our local YKW last Saturday one of our Under 11 girls recorded 20.01

Brol:  be sensible, all is not yet lost but it might be if you try to do too much too soon

SS: you are tempting me to match your target  

Spoons: are you planning to audition for a part in Terminator 97??

2old: want an expert's advice on managing information flow to OH

I'm buying shares in a cottonwool company and some more in an Ibuprofen manufactuer..................................

19/03/2013 at 14:21

Brol - I've pm'd you re the shin splints.

Chick - Well done for getting it done.

Ant - Nice pace for your mile reps. How many did you do?


19/03/2013 at 14:50

AntP-youll destroy that YKW with all that pent up taper energy and that challenge from 04S. Very good mile repeats.

Bro-hope the shins repair quickly but you are doing the right thing giving them some TLC now. Crossing everything here for you. Didnt fancy intervals so did a tempo session instead.

O4S-cotton wool? Crash helmet more like!

Chick-you can almost bet it will be a heatwave on 21st. Good thing the AC was off at the gym this lunch time-very warm-unlike your freezing run.Congrats for getting out there and doing it.

Couldnt bring myself to do intervals-sorry P+D -but compromised with 6k warm up at 12kmph followed with 14k at 14.1kmph(6.54mm) and 1km cool down, 21k altogether. Pretty tough to say the least.Might do some intervals later this week if I've recovered



19/03/2013 at 15:34
Bro, so sorry to hear that It's horrible to be sidelined for any length of time, even if it is just a few days. As chick says, you've done so much of the hard work already and no one's marathon training plans ever go 100% so don't lose heart, we're all right behind you

Ant, I'm sure you're in great shape to give that PB a real good go at the weekend. Exciting stuff!

Chick, I'm so counting on it being cool in London!! I'm hoping i might gain valuable seconds per mile without 30 degrees to contend with. If it's hot, im jumping straight back on a plane home!

O4S, get in there! We will take 3:44 down (hopefully.......)

2old, well done for sticking with your session, i must confess i wimped out of mine.

So tonight I planned on doing Brolish's session from a week or so back, 1m@10k pace, 4m@MP, 1m@10k and was really looking forward to it after such a great week last week. As soon as i started running, my legs felt very tired. I warmed up and thought some speed would shift it, but no, they definitely felt like lead. I quickly decided not to thrash them as clearly they are still recovering from the weekend and changed tack and so all I did was a 45 min recovery run. Whilst I feel a little disappointed, I cannot beat myself up as Sunday's 3hr 20 miler was brilliant, it was 12 mins faster than the previous week, but it also shows that perhaps I was training a little too hard for an LSR - whoops....!! But it was a great confidence booster so I think I will bank that, slow the rest of my LSRs right back down (except Sunday where i want to put in 8m@MP) and concentrate on nailing my quality sessions. Lesson learned, move on!
19/03/2013 at 15:51

Bro - my shins seem to be OK now. I had them years ago and they came back last year. Go and see a physio. They gave me loads of exercises to sort out my weaknesses.

19/03/2013 at 15:55
Quick ((())) to Brolish.
19/03/2013 at 16:06

I only did 2 x 1 mile repeats! So not exactly testing, but I haven't done them for a while. 

O4s - cracking stuff! Mind you they are probably a bit lighter then me I think 20:45 is probably more likely for my YKW, but I will adopt the crash and burn strategy of going out hard, which really worked for me last year.


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