RW Forum Six - Sub 3:30

Minni v Dubai Dave

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19/05/2013 at 18:01

Carrot back up to 15 miles, that is awesome.

AA good your shoulder benefited from the freezing lake You'll soon get back into the miles.

Fizz was good today, spent whole session working on the knee/i.t band + has strapped the patella. If the knee doesn't swell after Tuesday's spin she said I can recommence gentle jogging.... got bruises already from tody's session, she proper dug out the i.t band!!

19/05/2013 at 18:03

S.S was meant to say I am well impressed with your 5 spin sessions!! no wonder you are tired

19/05/2013 at 19:55

Moved on from ultras and marathons to 10ks and hill training on the bikes.  Two fantastic days this weekend, which has left us both knackered

Yesterday was 70 miles with 5,000 ft of ascent in the Welsh mountains, while today was 60 miles in the Cotswolds, again about 5,000 ft.  The big difference is that the Black Mountains have longer, but more manageable hills, while the Cotswolds have eyeball popping horrors, as you rocket up and down the sides of steep narrow valleys. A few more weekends like this and I won't be able to get my thighs to fit into my trousers [unless they are lycra!]

Minni: bad news on the calf, hope it settles soon.

Kiwi / Chick:  look at your current position as an opportunity for a spot of 'Care in the Community' you can make the O/Hs feel a bit better about themselves [then kick their ass later]

Carrot / AA:  I refuse to think of distances like that until after the summer

19/05/2013 at 22:39

Minni- calf becoming a problem. Maybe it's imbalance. Have you tried swimming to stretch and lengthen the muscles without impact and spinning to work on the upper legs again without impact? Rest too. Dont want you on the bench too

AA - glad the ache is going. the ice cold water seemed to help my Achilles too. Nice longer run too

Carrot-after a great  run like that you earnt an afternoon in the pub

O4S- if it was a beautiful in Wales as it was in the lakes todheavy our pain will have been worthwhile. 

SS- 5 spin sessions? Psycho!

Kiwi- hope it works. I always found squast helped knee pain too 

Chick- hope the quads fix



19/05/2013 at 22:45

Saw some of the Windermere marathon. Very impressed with the 10 in 10 days runners. They looked like sh!t but so would we. The winner got to mile 19 in just under two hours and looked very relaxed's a tough Course. might think about it as a fun run next year if I get a decent marathon in in April. ...or any marathon in then. Im going to see how my Achilles stands up to a run again tomorrow. I managed 5 miles of hiking today and apart from stiffness - scar tissue- it seemed ok. Need to swim too as I  have a 1.5 k swim time trial on Wednesday. 

19/05/2013 at 23:19

Col, that's a pain with the short 10k, still a great time.  

Minni, irritating calf. As 2old suggests, any tightness in hamstring, glutes or quads, Foam roll yourself? AA?  

Spoons, pissed and 19 miles walk, sounds good.  

O4S nice biking.  

2old, there is a video of the 10 in 10, some looked pretty good to me. If you're still in Bowness, I can recommend a cafe  

Re: easy pace, 8mm does sound fast, surely it's meant to be aerobic building, can't really force easy? I go around 8:00-8:30mm. Long runs at 8:15-30 for 3:15.

After Thursday up down hill, managed to get to Sat club speed session for first time in months, with ultras, marathon and also flooding. Late getting there so had to run in my trail jacket with my phone and some uphill in our route. 10 x 0.25m, but all done in 1:20-1:28.

Today wanted to get a long run in for possible June / July ultra or races, so 4.5m before club trail run to do 15.5m total, longest run since VLM. Legs tired with 3 days running but felt good.

Edited: 19/05/2013 at 23:20
20/05/2013 at 08:16

Carrot - Nice mileage, are you following the thread trend of shorter quicker stuff during the summer or aiming for something longer?

Minni - Rubbish news about your calf, can't really give any advice as I've been stuck with my calf/shin issues since Feb, apart from the calf anything feel different in your running action?

FRC - good running.


20/05/2013 at 08:55

Didn't get a chance to check in much last week as had a pretty hectic one but good to see some comeback trails on. 

2old - glad your achilles is showing some promise. Don't rush it, but sounds positive

AA - glad the shoulder isn't giving you gip anymore, the cold water has probably numbed it...

Minni - sorry to hear the calf won't clear up, imagine it's very frustrating. If it was hanging off at least you'd know it was bad, but sounds like it's very up and down in being good one minute, and bad the next

Carrot & FRC - well done for getting mileague up past 15 already, that's very impressive

O4S - sounds like you had a couple of nice days riding. Whereabouts in the Cotswolds were you, as agree there are some horrific steep climbs around?

Ant - your 10K pb is the same as mine to the very second! As for easy pace, I agree as it's something I thought a lot about a few months back. I think it does still need to be easy, but then if you're not training for a marathon and the mileage is cut back, then 8mm would be termed easy for a 1.30 HM so now's the time to try it I guess.

I had a shocking week last week. Few things going on personally, not great news at work and home, but onwards and upwards. Managed a 7M slow run into work on Friday which was good. If I can do 10M this week, and 13M the week after I'll be on for my HM, albeit won't race it at such. 

I ache from head to foot today after donning my cricket whites for the first time on Saturday. Spent the afternoon chasing some serious leather but the good news is no reaction through the achilles. Although it looks like a gentle game, you do put all of the weight through it when you sprint after the ball and bend down to throw it in, and when you go back on your toes to defend the ball when batting. Managed a quick cameo of 20 in a doomed run chase but was nice to get back on the bike, so to speak, and enjoyed it which is the main thing.

How's your calf getting on Barry

20/05/2013 at 09:25

Take care of all those niggles everyone.... There's plenty of time for speed work, just don't take any chances.

Rather a lot of beer and wine for me over the weekend - beer festival Saturday and then a party yesterday.  In between I did get 13 miles in yesterday morning but they were slow...

Easy pace for me is anywhere between 8 and 8.30. I think of 'easy' pace as a bit quicker than LSR pace, and generally is the pace I sort of settle into without thinking about it too much.  LSR pace for VLM was generally around 8.40, and I'm not necessarily going to go much quicker than that next time around.


20/05/2013 at 09:41

Red - Good news from you, i'm waiting results of x ray which will hopefully be sometime this week.

20/05/2013 at 10:13

Morning all

FRC- re 10 in 10-the camera lies I could feel their pain and I ve had enough cake thanks. Some excellent varied runs there

Ant/FRC/Kiwi/Free-re LR pace- I dont recommend doing all of them at 8mm-I think you work  from 8.30 to 8.15 to 8 .I just feel 8mm is needed to keep the pace going in the last 6 miles.Still Im the injured one !

Red-looks like youve turned the corner with your achilles.Cricket can be lethal for them especially if the wicket is rock hard.Hopefully where you have gone I follow


20/05/2013 at 11:41

Freemers - that is my thinking on paces as well. IE LR being a little bit slower. I think it is reasonable to have a range of easy paces, and doing one easy run a week at the faster end of the range - in addition to the tempo runs which are at lease 30s quicker than 8mm and tempo intervals which are a minute quicker.

Got bladdered at the weekend and am not looking forward to my 3000m race. Am furiously imbibing green tea today and not doing any cycling. Will head out at appx 6mm and see where it takes me. (1:45ish per lap)

Red - good to hear that cricket didn't have any consequences!

Hope everyone else is managing their niggles / injuries successfully. 

20/05/2013 at 12:10

Good luck tonight Ant!

20/05/2013 at 13:08

Helo everyone

Sorry to hear all those niggles are still around.

Minni- grrrrr re the calf. I'm not surprised you're getting frustrated.

Weeble- hello. Which HM are you doing in September?  Run to the Beat by any chance?

Some good drinking sessions over the weekend from everyone...

SSheep- you're a spin monster.

Carrot- nice 15m yesterday.

AA- good news on the shoulder.

Red- sorry to hear you had a tough week last week. Hope things have settled now.

Free- nice running inbetween partying.

Ant- good luck tonight! 3000m- eek!





20/05/2013 at 13:17

I also managed to get plastered over the weekend. Got offered a new job on Friday which was a big deal so ended up celebrating in style (ekhem) with a lot of prosecco, red wine and cider. 

That was followed by 80min steady run on Saturday. Started off feeling horrendous and thought I was going to have to give up on any form of decent speed but after 30min a miracle happened and I started feeling much better. Ended up doing almost 11m @ 7.47 so not too bad considering the state of me.

Sunday tempo intervals were more of a struggle but still managed to complete 3x 10min @ 7.10-7.20.

Track tomorrow and 10k on Thursday...Eek!

20/05/2013 at 13:21

Ant - great race prep. 

redders - Mr Minni is always as stiff as a board after the first fwe games of cricket and aches from his feet to his neck. Not sure how since all they seem to do is stand around... 

Thanks for all the comments about my injury but today I have good news..... no pain whatsoever!  I did the Race for Life yesterday and mostly walked but we did do a few jogs too.  Then came home aNd did an hour on the turbo.  I thought it might be bad today but its quite the opposite.  Walked 2 miles with the dog this morning and again did a few stretches of jogging and still no pain.   So, I think that will be my tactic for the rest of the week and see what happens. 

20/05/2013 at 13:23

xpost - congrats Brolisa, on the job and the running! 

20/05/2013 at 13:26

Minni- yay!!! Great news.

20/05/2013 at 13:33

10K on Thursday Bro - so do I! But prob not the same race as I am a north Londoner - my race is in Welwyn

Minni - yay for calf recovery. Fingers crossed

20/05/2013 at 13:36

Ant- Regents Park for me. So you're doing 3000m today and 10k on Thursday? Damn...

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