RW Forum Six - Sub 3:30

Minni v Dubai Dave

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28/04/2013 at 07:24

Good luck to Oompa trying to post photos too

Bike time Simon?

Go cooks ! 9am start.

Edited: 28/04/2013 at 07:25
28/04/2013 at 09:00

O4s: 70 miles on the bike! Jeepers! I did 90 mins yesterday and thought that was plenty ...

Best of luck to cooks!!
I wrote DBS and HTFU on my pace band last Sunday. And I kept reciting both as my mantra over and over again over those painful final 12k.

Although my quads hurt like hell this time around I had zero calf cramps. I've had those in every marathon towards the final stages making it impossible to speed up. I wore really tight compression socks this time which must have helped. Putting them on is a hard workout in itself . Once they are on they fit perfectly though and I completely forgot I wore them. Until I looked at my race pics ...   never a good look, compression socks

Pesky quad pain seems to have eased a lot since yesterday. I ran yesterday (only 2.5 miles) and couldn't feel it. Can get up normally now without wanting to scream out loud. Going for an easy 3 miles in a moment and Mr. Chick and I are planning another 2 hour bike ride for the afternoon. Well, it will be an hour to the airfield to watch the gliders, have some coffee and ice-cream and then cycle back.

28/04/2013 at 09:06

Chick - glad its easing but don't  be frightened to take another few days off! 

Did you make your own pace band? I had a lucozade one and its impossible to read them once they get get and creased later in the race. I must remember to make my own next time.

Conditions are looking great for Cooks.  I sent him a good luck text from us all. 





28/04/2013 at 10:10

Things are getting desperate here - BA is cleaning the bathroom to avoid having to get back on his bike 

Cold is still getting worse so have binned my plan to run instead of cycling, might even   have to start on one of the tax returns.................

I suppose cooks will be nearly half way round by now!

Anyone know what time the ballot opens tomorrow? BA needs to get his name in but I have decided that they aren't going to tighten my category by more than 15 minutes AND reduce the time limit in which you have to run it, so I should be OK. A week earlier next year will suit us well, giving us 3 weeks before the 100 miler rather than 2.

28/04/2013 at 10:39

Minni - Looking at your mara training that is  a lot of 20 milers which makes a big difference to your endurance and as you say  your all year training means you can go straight into the long runs rather than building up.

Becs - Good news on your running.

First run since VLM this morning, seems like more than a week ago, OH wanted  to start running again after her foot op so a gentle run with her of just over a mile.

Not sure what time the ballot opens, closed within 3 days last year but I think it will be quicker this year. I''ll be entering the ballot and if I don't get in it will be Paris for me and I think it's on the same day as London.


28/04/2013 at 10:40

Minni - I make my own pace bands in excel and cover them in sellotape so they are always readable.

Pilates this morning, st Georges day march with the cubs is afternoon, MLR this evening....

28/04/2013 at 12:05

Marathon entry ballot open tomororrow or I pressume from midnight tonight

But I pressume most of you here have good for age.

28/04/2013 at 12:51

O4S - did BA not get a GFA this year?

Barry - how did the calf feel? 

No idea what time the ballot opens. Probably midnight. 

First post marathon run this morning.  4 really gentle miles along the river with the dog.  Everything feels in order. 

28/04/2013 at 13:00

Minni:  BA missed the GFA this year and because he had to defer last year [with his broken ankle] his time is no longer valid.  He doesn't really know if he wants to do it again next year, but if he doesn't try the ballot he will be regretting it in a few months I suspect.

28/04/2013 at 13:40

hope you raced well today, Cooks! Can't wait to hear about it.

oompa, loving the non-photos 

Went for my first post-VLM run today, whoop whoop! An easy 3 miler in gloriously sunny countryside, loved it! Calves tight and hip giving me a little grief, though, but nothing serious. I am definitely going to be pool running for the next few weeks and working on S&C and core just to give my body a chance to settle down. My aim is to take it easy over the next few months on the running front and work hard on spin and one longer run per week. Then pick up the training around August and marathon training starts in September. Dubai marathon is at the end of Jan. 

Flying back to the heat today. Have had a blast this week!!

28/04/2013 at 14:39

Hi gang,

wonder how Cooks got on?

Great to read that you are all getting back into it gently. Minni, interesting reading back thru your marathon training and to think you did most of that in proper crappy weather, huge respect!

Had, what I hope is a break therough with my running today. did 9 miles progressive, started off really slowly to loosen up from spin yesterday, finished the last 4 miles in 08:53, 08:40,08:17, 07:59.  first time I felt confident enough to let the hand brake off and go with the flow, mainly bc I knew I was going to the physio after. Tried a new physio at the gym, anf she 

28/04/2013 at 14:42

was brillant. Thinks my knee problem is being caused by my flatish feet and has suggested changing running shoes to ones with better arche support. she gave the i.t bands a good going over and has sent me home with a series of exercises to do. hopefully it will be onwards + upwards from here

28/04/2013 at 15:49

That's all great news Kiwi.

I've had a text from Cookster. He's unable to post from his phone but asked me to pass on he did...wait for it....3:08!

Thanks everyone for their support and sounds mega happy (as you would be!).

Well done Cooks!

28/04/2013 at 16:14

That sounds very optimistic Kiwi and a solid run under your belt

3:30 - I shall be taking my chances with the ballot although my main focus is a GFA in October for 2015

Spoons - Sounds like a busy day (accidently typed busty then but luckily noticed!)

Good news on your quad Chick. Enjoy the bike ride and the ice cream

O4S - Good luck in getting BA out on another stint on the bike.

Seems like longer than a week ago when you all ran so well in London!

5 miles for me today and was supposed to run 3 home from work but forgot my trainers. 36 miles for the week so not a bad start.

28/04/2013 at 16:15

Wow - well done Cooks!  Guess we'll be seeing him on green next year too then!

Balfron 10k done in 44:41 - a VERY undulating course so extremely happy with that - nearly a minute faster than my badly paced flat 10k 4 weeks ago!  Legs felt good too for the first post marathon run.  Think I must have raced some speed into my legs over the last month, so I think its time to start hunting for pbs again!

28/04/2013 at 16:18

Brilliant kfc and so soon after London!

CG great start indeed.  I bet that's the hightst mileage on the thread this week too!

28/04/2013 at 16:19

Well done kfc. Goes to show how important pacing is. Have you any more 10ks in the pipeline?

28/04/2013 at 16:40

kfc -  Very nice 10K especially so soon after London.

Kiwi - Great news.

Cooks -  Congrats, very impressive  racing. Gives 2old something to aim for .

Minni - Sore.


28/04/2013 at 17:21

Cooks - 3:08? Amazing time well done

Kiwi - great news and great running

28/04/2013 at 17:22

KFC - brilliant 10km well done. Get racing and smash those PBs.

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