RW Forum Six - Sub 3:30

Minni v Dubai Dave

27,881 to 27,900 of 39,666 messages
23/03/2013 at 12:33
Afternoon all
Hills where there are none
Flat where thereare lots of hills
Practise unfamiliar pace
Intervals - tempo
Alternative surface to roads
Run in heat ready for hot conditions
Cool conditions when hot
Easy to do after or before swim or spinning/ cross train
Easing in to running after injury
Track running can result in injury
Forces easy pace in recovery runs
Embeds consistent and constant pace
Mental toughness
Safer environment in certain instances
Helps get value out of rip off gym fees

Ok a lot of that can be done outside too and in the end its a tool to be used as part an overall plan

Red- fingers crossed!

Did a drive around to see if a LR is likely tomorrow. Unless we get more snow it should be ok. Hope everyone is in the same boat

Simon- 70m? If you. Go from east to west you'll do it in an hour with the wind we have here
KFC- accept the rest of the country is not tough like us here .

Rest and stretching today
23/03/2013 at 12:44
2old - Don't forget if your doing a lsr on a TM and get injured/niggle, you're not stuck 10miles from home.
And where else can you watch the footie/news/Jeremy Kyle whilst running!
23/03/2013 at 12:51
Simon- spot on - and there's the comfort breaks too
23/03/2013 at 13:02
2old - In my gym the TM's don't have toilets on them! Hehe
23/03/2013 at 13:06
Simon- gross
23/03/2013 at 13:13
Redwood - fingers crossed for your dad.

Following the cancellation of today's half marathon, this morning I decided to do the same session as Minni did last night. With all the snow i couldnt run my usual routes so I did the run up and down a 1.5m stretch of quiet road where I could safely run on the road. Unforunately this meant i was either running with a tailwind or headwind. The session did not go well with an average pace of 7.46 for the 12m at marathon pace. I was getting progressively slower as the run progressed even though i was trying hard to maintain pace. This has knocked my confidence quite a bit so will be looking for a good 20m next weekend. On a more positive note my niggling foot was fine.

Good luck to everyone else this weekend.
23/03/2013 at 13:24
Col- don't worry about it it really will have no relevance to what happens on the day. Sometimes the TM is the best option ??
23/03/2013 at 13:36

Col - its the effort that counts and it sounds like you got it right.  The wind is draining to run into and its also hard on your own.  I was lucky last night in that my last couple of miles were with a tailwind and I could finish strong.  What are you going to do for your 20 next weekend?  A progressive one might be good to help your confidence?

2old - I think you're nuts loving the TM so much! lol.  But I'm taking it all on board.  I think I need a change of focus after VLM and maybe that can be part of it!

23/03/2013 at 13:39

(((Redders))) - hope they find out soon what's wrong with your dad.

kfc: hope you feel better - just as well they cancelled the race.

col: shit runs happen all the time - don't let it knock your confidence.

Minni: wow, you nailed that sesh! Very impressive. Actually, you inspired me to get my act together today and brave the intervals that I hadn't done earlier in the week...

Wore my marathon shoes as I think all others have had it and that's why my feet & hips hurt.

Faced with one motherf....r of a wind . Came almost to a standstill in those gusts. Blimey! Had to wear my buff over nose & mouth and it froze solid. But the sun was out and I battled out 5 miles into the wind.
The return was blissful! I even got warm in the sun . Did 6 x 100m strides and then 5 x 600m reps. They were hugely wind-assisted of course but I had no idea my legs could turn that fast ...  2:19, 2:18, 2:20, 2:18 and 2:15 (the last one was very close to 6mm ). Now feeling great, no pain, no niggles. As for 22 miles in those conditions tomorrow .

23/03/2013 at 13:51
Minni- it's more of a love hate relationship really. Im thinking of doing less on the TM next time .Is lush used in your part of the world. It's not used here but is in South Wales , makes me feel home sick ...
Chick - my ITB issues started with my new shoes too. Tried the old ones but damage was done. Well done battling out those 5. I'm dreading the LR tomorrow too
Did O4S get to Dartmoor? Must be tough there
23/03/2013 at 13:56

2old: actually, wore my new shoes today and they sorted me. It's the old ones that gave me grief

23/03/2013 at 13:58
Chick- that's good
23/03/2013 at 14:22

haha Chick - I love what you did there! 

I wore my marathon shoes yesterday but will go back to my old, but not so old, ones for tomorrow. 

2old - maybe we could switch schedules next time round and see what happens?!!

Col - what other MP work have you done?

Carrot - by comments on facebook it looks like Thirsk will be ok tomorrow?

Right I'm going to start a proper list for you all to copy and paste: (others not doing London can be on this list too!!)


Green Start

Minni  29044  3:14:42


23/03/2013 at 14:38
Minni- do I have to do your weather too? Having doubts about leavung the TM alone already. Green Start 29690 3.09.59 ( no idea really)
23/03/2013 at 14:56

Green Start

Minni  29044  3:14:42
2old   29690  3.09.59 ( no idea really)


23/03/2013 at 14:57

2old - Do you sell TM's for a living???

No way i'm giving a time yet... Need at least a week of trouble free, fast running before that happens! 

23/03/2013 at 14:58

Thanks 2old. - loads of ideas there.

freezing cold and mega windy here today. I went on the turbo trainer this morning. Wouldn't want to be out running in it.

23/03/2013 at 15:16
I'm not 100% sure of my number as it's at home and I'm not but...

2old???? 29690?? 3.09.59 ( no idea really)
Minni?? 29044?? 3:14:42
Freemers. 28971. 3:19:59

I've made it to Surrey, lots of sleety stuff but not much snow to speak of and the roads are all fine. kfc - no way can it be bad enough in Croydon to cancel!!
23/03/2013 at 15:17
Chick - meant to add that's a great interval session
23/03/2013 at 15:28
Oomp- TM seller? who me?not yet. No pressure to give a time as long as its sub 3.15 !
Spoons/ Free- snow is for skiing not running
These ITB stretches hurt
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