RW Forum Six - Sub 3:30

Minni v Dubai Dave

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15/05/2013 at 14:48

Hooray the rain has passed and the sun is shining-pity about the wind

Minni-Im busy fitting work into my life--Im a good delegater. How do you intend to return to running-10k race? Be careful

Simon-nice tips for a novice like me. After making those adjustments will you need to recondtion your muscles?Bet you have already written the cheque--its just a question of the discount

Ant-very fast mile in crap conditions...nice one. I always think short distances and track running a dangerous foreign land never to be explored

AA-only 56 miles I always fall off at T Junctions with cleats .

Col-that was a tough interval session no wonder you had sore legs. Should have time to recover for the 10k

Barry-hope the XRays point the way to getting it fixed. Stupid cat

Bro-you will be running sub 6 by the end of the summer

Chick-still got the marathon in your legs?

25k spinning this lunchtime. Open water swim tonight-11/12c I want to run!!!

 

15/05/2013 at 16:03
Fit-Running-Cat wrote (see)

 

Minni please explain puppet legs? And as for Ants excellent mile time, many predictors estimate 5:35-5:45 mile time for a 3:15 runner - which you are, so PMA please     

 

 

There's no way I could run a mile in that time no matter how much PMA.  Remember predictors don't relate to real life!  Hope the knee isn't anything too serious.

Great interval sessions going on.  I'm desperate to get back to it.

2old - keep going with the x training.  You're doing great.

Edited: 15/05/2013 at 16:04
15/05/2013 at 16:07

2old - your water is definitely colder than ours  Have fun!

My shoulder and arm has got worse as day has gone on. Had to cancel my clients this afternoon and this evening as it would be causing me more pain than them  and Im not having that!

 

15/05/2013 at 16:43

Simon, epic riding sir! Bike sounds like a true dream machine. I agree with spoons, it's what credit cards were made for 

Carrot, phew, we both stayed up!!! Some serious work to be done next season......

ant, you speedster, you! Great mile, love it. 

AA, i hope you recover from your tumble. Poor you. 

Bro, enjoy your 8m 

Barry, that Cat thing is hysterical! 

Col, great session, well done. 

Lots of spinning for me, and also OH. I finally managed to drag him to a session on Sat, then last night, and today i get a text from him asking if there's a class tomorrow. Blimey, what have i created. Alas no pool running as quiz night on Mon, too tired after hungover spin yesterday, and i just went down to the pool and apparently it's shut today. Grrrrrrr. I did do a spin class ths am so i dont feel too guilty, but i do need to get back in the pool and work hard tomorrow. 

15/05/2013 at 20:53

O4S / SS there was indeed a sigh of relief in the Northern Veggie household last night!  Should never have got to that stage

SS I've been trying to get Parsnip along to spinning as a bit of cross training as he's always picking up niggly injuries.  Still working on him.  Sounds like your OH has got the bug!

Ant that's an excellent mile time, that must have hurt    Clearly a glutton for punishment with the 3000m next week!

Well done on the 24M on the bike AA, did you hurt your shoulder in the fall? 

Track is never easy Col! What's the target for the 10K?

One more sleep Minni! What have you got planned?

 

15/05/2013 at 20:59

Gawd - it doesn't stop. Just realised that the first of the summer's 10K races is next Thursday. Bring it on.

Col - best of luck in your 10K race

AA - arrgh, damn cleats, hope the arm is feeling better

15/05/2013 at 22:40

AA - I hope it was a nice slow speed fall, in a nice quiet country lane. Do you have the springs set nice and lose in the spds, so easier to release. Unscrew the spring on both sides as far as poss, then give them about 2 turns to start with. You can always tighten them up from there.

Ant - 30degree angle is at the knee, relation from upper leg from the vertical. I used to always set up with lower pedal in the 6oclock position, ie straight down position. But the mechanic got me to move it slightly forward to the 5oclock position, then with some protractor with 2 aerials sticking out of it, measured the bend at the knee. I hope that makes sense.

Edited: 15/05/2013 at 22:51
15/05/2013 at 22:47

Ouch re the fall AA. Thing is they're never on a quiet country lane, are they.  I'm sure you know how to treat it and hopefully you'll be back in the saddle in no time.

Mega spinning SS. You'll be giving kiwi a spin for her money soon.

norhing too exciting Carrot - a slow 3 miler. I have a sore throat and a cold but that won't stop me tomorrow! 

15/05/2013 at 22:54

Minni - What are you taking for the cold, vino

16/05/2013 at 07:57

Enjoy the run today Minni  Hope the calf holds up for you.

AA Well done on your lake swim and hope there are no ill effects from the fall. 

Freemers  Definately sounds like your legs are still recovering from the marathon. I love bursting blood blisters too.

Happy belated birthday Chick. Looks like you were out celebrating early!

O4S Can't believe you did all those hilly miles on the bike Solomon after your epic run. You are a machine.

I'm still plodding on slowly with my mileage up to around 50 for this week so feeling ready to start P & D in June. 

16/05/2013 at 08:27

Struggling to keep up - it could be a couple of weeks before I get broadband in the new gaff

10x800s last night:

- 0.5m - 3:24(6:48/m) -
- 0.5m - 3:30(7:00/m) -
- 0.5m - 3:24(6:49/m) -
- 0.5m - 3:18(6:36/m) -
- 0.5m - 3:26(6:51/m) -
- 0.5m - 3:22(6:43/m) -
- 0.5m - 3:18(6:37/m) -
- 0.5m - 3:24(6:48/m) -
- 0.5m - 3:25(6:50/m) -
- 0.5m - 3:19(6:37/m) -

We did it as a fartlek running around the lanes near our house. Set the Garmin on autolap every 0.5m. Very quiet, hardly any traffic and mostly flat so perfect for training - in the summer - it will be rubbish in the dark. Anyway, I'm really happy with that - a great session

16/05/2013 at 08:48

O4S That should say " so soon" not solomon. Blinking iPad auto spell 

Nice 800s Spoons. How long until your marathon?

16/05/2013 at 09:00

Great 800s spoons - really getting some speed back

CG - 50 miles is great going, all set for jumping into the P&D schedule. Which one are you doing?

Minni - hope the run goes well today

FRC - you are so right about the weights session and being careful before a race. My OH told me as much after my race - in other words he had suspected I would find the race hard but hadn't wanted to tell me beforehand as he thought I would get all defensive about it (probably right!). Anyway, lesson learnt - skip the weights session in the week of a race, or at least do it no later than Monday.

Aiming to get out for some intervals later. Probably do similar to last week, 500m reps as quick as I can manage them! I've done a couple of steady runs since Sunday's race and my legs feel OK.

16/05/2013 at 10:18

Minni-enjoy your return to running.. cough sniff cough

Simon-this cycling game is very technical

Spoons-excellent 800s

AA-Cold open water swims will freeze that sore shoulder-careful you dont overload the tri training

Ant-the 10ks come thick and fast now if you are fit

FRC-ladders are an invitation to disaster-stay off them. Glad hols were good. Im still cross training with the emphasis on cross!!!

SS-no need for a guilt trip

Carrot-no wonder Parsnip has niggles ,the speed he runs

CG-big mileage

Free- interesting lesson about the weights-enjoy the intervals

Open water swim was very cold last night ,feet numb by  the end but masochistically pleased after completing 400m warm up, 8x200m with 1min rests,9x50m fast,400m cool (cool!!!!!)down

Saw physio again who is a bit concrned about the lack of progress-might recommend MRI and referral to a Specialist if no change by next week. Suggested testing myself with a longer run to see whether its just scar tissue.

 

 

16/05/2013 at 12:06

CG: I also suffer from the curse of the i-pad, so I was able to interpret your post

After running on Monday my legs have gone on strike - just about managed the cycle commute yesterday but for complicated reasons I had to run in part way [3 miles] today and my legs felt as if I was wearing cement socks .  Might have been the thought of 150 exam scripts to mark...............................

2old: just don't make it any worse if you do a longer run - mind you it seems a relatively short time to start talking about lack of progress since you are able to run again?

Spoons:  800m fartlek could help to break up the marathon..

16/05/2013 at 12:14

Tonight's session is going to be 9 miles with 5m @ tempo pace followed by a weights set....

AA - hope the shoulder is OK

16/05/2013 at 13:04

Great 800s, Spoons . They were quicker than my sorry attempt at 10k pace yesterday

AA: ouch. Damn cleats! I don't use them - but then I don't cycle that much.

2old: Nice swimming - bugger about continuing injury woes

Minni: enjoy your running

CG: nice weekly mileage there!

Another 10 miler this morning but I was slow and shit and not a happy bunny

Edited: 16/05/2013 at 13:05
16/05/2013 at 13:20

O4S- I think your legs were respond into your brain and telling you it's time to turn around. I'm only going to do a test run....make or not quite break Time?

Spoons-  ah 9 miles ...I could do that once 

chick- stop moaning. Be happy. 

16/05/2013 at 13:46

CG - 50 miles already! Result. I am still under 30 post marathon 

Spoons - rocking the repeats as well!

2old - I hope you're joking about testing the scar tissue! Have to had any massage work done on the area?

Another brutal lunchtime session today - I repeated the one from last week with a little more success this time. 10 mins wu & cd, 2x15 mins @ 10Kp with 5 mins recovery between them. I find these type of tempo sessions the hardest. From 10 minutes on in an interval I am really blowing.

But I achieved the target: 1st 15 @ 6:54, 2nd 15 @ 7:02. So I am going to set 10K pace at 7mm for the race next Thursday and hope for the best. It won't be a PB, but if I achieve it, it will be better than the same race last year.

PS - is everyone else suffering from the greenfly infestation? They came out yesterday and several of them committed suicide in my eyes on the ride home last night. Still around at lunchtime run - my tshirt was covered in the little blighters

16/05/2013 at 14:00

Ant: the hail storm must have caught them before they reached me on the ride home last night!

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