RW Forum Six - Sub 3:30

Minni v Dubai Dave

28,181 to 28,200 of 39,668 messages
28/03/2013 at 19:51

2old - I hear you, planning to hit the tready for a run tomorrow then run on the road Sun,Tues and Thurs leading up to the half. Are you deferring then.

O4S/Freemers/Carter - Take care with the injuries/niggles.

Red - Good news on your run with no pain. Enjoy your long one

Oompa -  Still a very good run even if harder than last time.

AA -  Nice 20 even if you were a bit disappointed with it, but like you say it is going to feel hard the day after intervals, was the run unfuelled?

Chick -  Even though it's nice to get them done, intervals are not so important and at least you got some decent miles in.


28/03/2013 at 21:00
Spoons - that sounds like major progress. Well done.

Barry - great that its coming back ok. Fingers crossed for 4 runs this week. Had 2 gels on the run and 500ml water which felt like nothing to be honest!

O4S - stress fracture sounds painful. Have you a lump on the bone? Either way you need to rest up now. And that's gonna be tough for you I bet.
28/03/2013 at 21:26

Hope the hamstring eases off Free! You've put the hard work in, all about keeping injury free now.

O4S please take it easy over the next few weeks, we want you running on 21st!

Good run yesterday Oompa, if there's one session from P&D that I don't miss it's the dreaded LT tempo runs!  No pain to report? 

Great news that the shin pain has gone now Bro, looks like the weather is improving for the weekend too

Gazelle the marathon targets might look impressive but they will remain targets until we actually get out there and do it! Good luck for the YKW on Saturday, remember the game plan for 5K - go off like a scalded cat and hang on as best you can 

Well done getting the speech sorted Red... oh and a great progressive 10M too!  Hope the knee keeps quiet.

Progressive 20 is going to feel hard after 2K reps yesterday AA! MP will be easier over the next few weeks once your mileage reduces.  Or at least that's what I'm counting on!

Hope the wedding was fun kfc!

MLR tonight for me, 12 miles done with 10 steady.  Got back home and it was still light outside 

28/03/2013 at 22:13

Redders - I've just had a thought.  Is either the bride or groom a runner? Tony (Tony's trails) did runners vows once.  It was so funny.  Might be an idea for your speech?  Sorry - probably a bit late.

O4S - I hope its not a stress fracture.  Make sure you take the the week off.  The rest will do you the power of good.

Freemers - shit.  Good you stopped and hopefully you'll be ok over the weekend.

AA - Shut up! Another good run today.  Progressive - what more do you want girl!

Barry -

So Ant the first to hit the taper?  Although I reckon 2old will be getting it from both sides with his daughter.  Is she feeling confident 2old?

Enjoy the wedding kfc.

Tonight's run was 13m with 10 @ MP.  I ditched this last night to drink wine instead.  I headed out and wanted to try and get back before it got dark so only did 1m wu then 10m @ 7:10.  Too fast for MP but I really needed to try and get rid of some built up stress!  It was just dark when I finished and the snow was just starting again.

Spoons - that's great.  Well done!

Carrot - what kind of time are you thinking about for the 10k next weekend?  I might try and hang on to you.



Edited: 28/03/2013 at 22:15
29/03/2013 at 07:04

O4S - How's the leg this morning? Did they x-ray it to check that it wasn't a stress fracture? Fingers crossed it's not.

Free - Same question... Is the hammy ok? Hopefully you caught it just in time, but take it easy regardless.

Spoons - Brilliant... Love that first decent run after an injury.

Carter - Hope it's only a minor ITB/knee niggle.

Carrot - No pain to report but i had a sort of strange nerve type twinge a couple of times in the first 2 miles and i thought i might have to stop, but thankfully didn't and once i got into the LT bit it disappeared?  No pain afterwards, so could just be imagining it? Nice MLR btw.

Minni - Wow! If 10 @ 7.10 is a de-stresser, what can you do if you're really pissed off??

Working today, but will leave early and have an 11 mile MLR to do, hopefully in daylight.

What are we doing about VLM tops? TM on the back?... TM tattoos??


29/03/2013 at 08:43

Brilliant run Minni

The sun is shining and we're on holiday!

29/03/2013 at 09:02
Spoons: great news, you have been so patient and done all the right things you deserve to have a steady return to full running.

Oompa: you really don't want to see Minni when she is seriously pissed off!

The fizz doesn't think it is a stress fracture and it doesn't feel like the ones I have had previously, so hopefully just tendon trouble. My leg has been iced, elevated, stretched and massaged to within an inch of its life. I just have to work out how to fill the weekend as all our plans have had to be abandoned.

My new Macmillan running top arrived yesterday so I am going to order the extra letters TM to iron on the back (or to be more accurate for BA to iron on the back).

Hoping it will warm up enough to make cycling a more attractive proposition.......
29/03/2013 at 10:12
Urrrrgggghhhhh... Not sure what's worse, my hangover or my DOMS...
29/03/2013 at 11:05

Spoons - Sun, what bloody sun... keeps snowing here and i'm at work!

O4S - Good news that they think it's not a fracture. I'm a big advocate of aqua-running now. You look a complete spanner doing it (never bothered me before), but it really seems to keep your fitness levels up... Just make sure that you do a few lengths of the pool first to prove that you can, in fact, swim! 

29/03/2013 at 11:11
Happy Easter everyone!!

O4S good that it's not a stress fractur, hope the fizz gets you sorted soon!

Spoons, excellent run well on the way to recovery

Minni awesome run, would have been the perfect destresser, love that about running.

Lol, KFC, so it was a good wedding then?!

Freemers hope your hammy sort itself out.

Carter hope your IT band/knee sorts itself out. Do listen to the advice re rest, I tried to run through IT band problems last May and am still slowly recovering now, really wished I had have rested back then to get it sorted quicker!

And to everyone else, sorry if I've missed you out, manic to read back a full week, you guys have been busy on here! All of you - Enjoy your last long runs and let the taper madness begin. You ARE ready, your training has been solid and recent race times prove you are all on fire. I am excited already about all the pbs that are going to be smashed on April 21st
29/03/2013 at 12:06

Carter, I hope the ITB is settling down.  If in doubt, go and see a physio.  Yes, it will cost money, but at this stage you need to do everything you can to put your mind at rest. 

Free, how's your leg doing?  Well done for listening to the "ouch" and stopping.  Fingers crossed it is just a tight hammy that needs some stretching out.  I can't believe you've done 8 20+ milers!!  Great running 

O4S, great news on the not-a-stress-fracture front.  And how is that hangover progressing???   Enjoy as you've earned it.

2Old, the joys of parenthood (and fickle schools!!)  Who puts a parent/teacher thing on on a Sunday??? You should inform them of an emergency change of venue - The Chandos!!

KFC, wedding must have been good fun by the sounds of it!  Happy hangover 

Spoons, that's awesome work on the session, I'm so happy for you!!  That's brought a big smile to my face 

Carrot, nice MLR, and even nicer to get home in the light!

Minni, that Tony's Trials wedding one was definitely one of the funniest he did.  It was around the time of the Royal Wedding (funny that!!) Red, if you want to look it up.  Nice speedster MP, Minni, great work!

Oompa, so good to hear your progress!  And I'm very glad you're a convert to the pool running (albeit looking like a tit in the process )  BTW, thanks for the toe-tapping stuff, Brolish sent it over to me.  How many times per day are you supposed to repeat it?

Hi Kiwi!  Hope you're doing well.

So, just to prove me right, this campaign is totally full of ups and downs.  After a rubbish run on Wednesday, I've just gone and banged out my toughest interval session yet with absolutely no trouble at all, in fact, I could easily have added in more pyramids but didn't want to go over the hour as this is my longest/hardest session so far and no point going way over the odds at this late stage.  After a warm up I did repeats of 800m at 14kph (6.53 m/m), 400m at 15kph (6.26 m/m), 200m at 16kph (6.04 m/m) then 400m then back to 800m, and down again, and up again.  I'm so chuffed.  I had no idea I could turn my legs over that quickly on a TM.  In my session I managed 4x800m, 8x400m and 4x200m.  Very happy with that indeed 

29/03/2013 at 12:10
O4S - I am glad to hear they think it isn't a stress fracture. Hopefully after all the RICE you will good for vlm

Spoons - great news on your session the other day. You have done everything right building it back up again

Barry - great news on the calf. Easy does it now

Oompa - a very good tempo run.

Freemers - hope the hamstring has settled down

Minni - awesome pace on your run. You are showing great pace on your recent runs. I think sub 3:15 is well within your capability.

I did 11m MLR on Wednesday with the second half progressive and the last 2m at 7:24. Overall pace was 7:50. Last night's tempo was cancelled due to snow but a few of us did a 5k as a training run instead. This morning 4m recovery run at 8.48 pace. Tomorrow will be my last 20 and I have decided on 10 easy and 10 at marathon pace.

Good luck to all racing or lsr ing this weekend.
29/03/2013 at 12:44

SS - Veeeeeery nice intervals... 6.04 m/m!! Sub 3.45 target???... A sub 3.30 beckons!

Do the tippy-tappy thing 2 or 3 times a day. If you do any more than this the front of your legs will feel like they've been bbq'd!

Col - I'm with you on the last lsr. A 20 or possibly a 22 (see how i feel), with the second half at mp for me on Sunday.

Good luck Brol and whoever else is racing this weekend (i've forgotten who's doing what).

29/03/2013 at 13:32
Have just become the proud possessor of an iPhone and experimenting with how to use. Apparently I was due an upgrade in 2005! Proved to be an expensive morning as had to get a second iPad mini for BA so that he leaves mine alone! Better get back to running before we are declared bankrupt
29/03/2013 at 15:11

Freemers: hope the hamstring feels better. Like kfc said, intervals always bear a risk of picking up an injury.

O4S: glad they found out what it is.

kfc: sounds like you had fun at the wedding

Holy shit Min! 10 miles @ 7:10 You on the naughty step now? Must get stressed before Monday morning so I blast my half

Spoons: great progress

SS: what a mega brilliant pyramid sesh! Well done. Looks like your shit runs are happening outside due to the heat. The gym with aircon seems to boost your running. Nice!!

Last 22 miler of the campaign completed. 8:40 pace. HR only 69% of max. One of those easy runs where you feel afterwards like you haven't run . But that was the intention. Didn't want to wear myself out before Monday.

86 miles in the last 7 days

29/03/2013 at 15:30

Oompa, it was only 6.04 m/m for 200m at a time!!!  Mind you, it did feel pretty good....  Anyway, my expectations are well and truly in check after struggling with 9:30+ m/m the other day.  2-3 times per day is fine for the toe taps, I can manage that.

Col, I hope the last LSR goes well.  I am aiming for 20m on Sunday.  I'm not sure on what to do, whether I should do it all at easy pace or the second half at MP if I feel good. Anybody got any thoughts on this?  I'm inclined to think that just getting the miles done comfortably is more important for my confidence, but if I feel good, should I go for it?

O4S, enjoy the iPhone!

29/03/2013 at 15:31
Nice 20 there Chick - now for a nice rest up before Monday.

O4S - you'll not need to talk to BA now!

Col - it's hard to believe runs are still being hampered by the snow. Are you feeling more comfortable about MP?

Kiwi - are you coming to London to watch the marathon? Looks like have virtually the whole forum in Chandos.

SS - I love your posts! You always seem surprised when something's gone well. Nice to see a happy runner.

Haha Chick - I'm not sure what step I'm on just now - possibly out on the pavement! Lets just say MP talks are ongoing but that wasn't MP! It did feel quite good though and I would have happily gone on for much longer.

I'm scheduled to do a final 20 at easy pace *yawn* again on Monday but I'm really keen to spice it up a bit. I'm still worried that I'm hitting the taper with far too much energy.
Edited: 29/03/2013 at 15:32
29/03/2013 at 15:33

X-post Chick.  Well done on that last 22 miler, sounds like it went brilliantly   Good luck for Monday, race well.  You could well be right on the temps, I'm just rubbish in the heat sometimes.  PLEASE let it be sub-25 degrees for VLM...... 

29/03/2013 at 15:38

Speed Sheep - wicked intervals, wow you would have been buzzing after that  

Col - your plan for the last 20 sounds good.

Chick, a great 22 miles, and wow 86 miles in the last 7 days!!

Minni - I think I am going to come up, funny thing is because I have always run London and not spectated, I don't really know what to expect/where to go? Am thinking being nearer miles 20-22 might be good as a shouting point for encouragement in those last few mile? Then I'm worried I might not see any of you, if Mr Kiwi's record is anything to go by.... He has watched me run 6 marathons and I have never seen him, he claims he did actually see me last year.....!

So, I got all inspired by Spoons tale of a great run post injury Went out and did 5 miles progressive in the sunshine, felt wonderful and finally didn't feel too scared to pick the pace up a little on the way back. Still going at snail pace compared to you lot but have just entered a 10km for the start of June - something to work towards! (I also entered Mr Kiwi, not sure how happy he will be but I think it will do him good!)

29/03/2013 at 15:40
Kiwi - Mr Minni always goes to mile 13-14 then once I go through there he shifts to mile 22. I have seen him at both points in every marathon! I can get more specific placings from him if you like?
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