RW Forum Six - Sub 3:30

Minni v Dubai Dave

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02/09/2013 at 07:34

Nice PB KFC

 

02/09/2013 at 10:57

Brilliant parkrun KFC

AA - that's a fantastic result....just really hope the heel settles down. I'd definitely do the swim and bike at least, it would be a shame not to put the training into use.

Carrot - hope the rest does the trick with your calf.

Minni / Spoons / Barry / Shildon - great long runs

Daren - great running....and remind me, which marathon are you aiming for?

2old - that's a bugger about the bike

15 miles for me yesterday, including some steep undulations (well as steep as Suffolk gets).  Just that little bit cooler outside which was nice. 

02/09/2013 at 12:45

Freemers - At least let me have one race back before the marathon peer pressure starts!

Excellent PB KFC - that's a massive chunk to knock off over 5k.

02/09/2013 at 13:49

AA-outstanding tri -well done.Be careful with the heel though...dont end up  like me doing the 10k in May and making things worse. Yes it was my road bike-my pride and joy-I loved that bike though not enough to lock it/chain it in my shed-stupid me!!! Im monitoring Craigs List and Ebay to see if it appears .

Spoons -its still a 20

Pink-hope you're well now

KFC-dont think those few seconds is way off sub 20--nearly there ..brilliant-do you think you could have found those extra seconds with a little extra even if vomit inducing?

Daren-still suffering from marathon fobia I see

Free- nice 15-I was going to say your  Summer runs have been a bit up and down but that one was

Kiwi-Poor you having to go back to school, youll be needing a holiday in October

So Im wondering-now I have no bike do I rush out and buy one -steal one?- and try to get a last minute tri in on Sunday or look for a  race somewhere? The run is edging it

Last month was an improvement for me running wise-151 intotal in18 runs so reasonably happy ( April 71,May 54, June 53, July 54). This time last year I did 242 in August so Ive still a long way to go

 

 

02/09/2013 at 14:18

Wow - been busy on here.

Congrats AA on your Sprint tri success and hope you foot improves enough for the big one.

KFC - sub 21 was never in doubt! you're definitely flying.

2old - arrgh, what a nightmare - I hope you find your bike again

O4S - your pyreneean adventures sound fantastic. Eek scary about the wheel though. 

Carrot - calf injury, oh no, keep it under wraps till the GNR perhaps the rest will actually do you good.

Daren - nice pace on those runs. That 10K session of yours sounds really tough!

Spoons - on the 20s again? When is your next marathon?

I did the club handicap on Saturday and shaved another 7 seconds off my time. Its a hilly 5K and my time is 20.38. I am seriously thinking that sub 20 is not just about reachable on a flat course. Unfortunately I have no time to do one. 10K race on Sat in Viccy park and then its getting down to serious triathlon business.

 

02/09/2013 at 17:03

KFC- nice one!!!

Carrot- fingers crossed the calf is ok.

02/09/2013 at 17:46

Daren - Your training has definitely put the speed back in your legs, another good 10K workout is 3 x 2 mile at 10k pace with 1 mile recovery inbetween or if your feeling brave 1/2 mile.

kfc - Congrats on the PB, you are just getting quicker and quicker with all the varied training you are doing.  Cheers for the Berlin info, with Pinklady's track record probably best if she stays by the Brandenburg gate and not sure about mixed naked swimming don't things shrink when they get cold.

2old - Good mileage logged, how's the injury?

Ant - Nice 5k, did you mean sub 20 is just about reachable on the flat course?

11 miles for me this afternoon, very warm, 1 WU then (2 miles effort  1 mile slow) x 3 with the 2 miles getting quicker each time, splits for the efforts - 7:04,7:11,6:38,6:41,6:21,6:24 and I was hanging at the end.

Edited: 02/09/2013 at 17:46
02/09/2013 at 17:59

Barry - getting faster - splits look like MP, HMP then 10k pace. Who suggested that routine? It would work well for all 3 race distances ? Achilles is about 66% better so still a way to go 

02/09/2013 at 18:45

Sub-21, great stuff kfc! Well done to your friend too, 2 minutes is a massive chunk over 5K.

Hope you've survived the 5000ft O4S!

Decent 5K from you too Ant, shame you can't fit another in soon.  No mid-week 5Ks any time soon?

Another good session Barry. It should have been hard work at the end, they're not supposed to be easy

02/09/2013 at 21:33

Ant-try and select a flat 5k before the end of rhe season and you're sure to go sub 20. What are your tri plans?

managed to squeeze in 10 miles tonight at 7.21 mm. Physio tomorrow 

Edited: 02/09/2013 at 21:36
02/09/2013 at 21:38
Barry - great session

Ant - I agree, looks like you are in shape for sub 20. Get a parkrun date in the diary! Looks like you'll be round my way on Saturday - unfortunately I'm away so wont be running the 10k. One of these days we'll make it to the the same race!

2old - no, not yet, but its now only 1 big step away rather than 2. Need to find a bit more speed, which seems to be coming from the club speedwork I'm doing.


20M done - planned as 5 easy, 5 old MP (8.00), 5 steady, 5 at 7.45
Felt great up to the last 4 miles, then I started to find it really tough. Really really tough. A good reminder that this aint easy.
Ended up averaging 8.53/8.00/8.24/7.51 for each 5M section. Body feels battered, stomach not happy. Glad its done. Will try to forget the whole experience before doing the next one...
02/09/2013 at 22:42

2old - Shame about the bike. Claim on your house insurance for a new  shiny one. Anyway Sturmie Archer 3speed are not trendie anymore. Are you off to the Manchester pet show next weekend to increase your micro menagerie ?

O4S - What other cols are you going to do?

KFC - Nice 20miler 

AA - I would still air on the side of caution. What about looking for a cycle sportive to do instead of the tri, so your training isn't wasted?

Edited: 02/09/2013 at 22:48
03/09/2013 at 06:36

KFC - too soon after your big pb at the weekend I'd say. Try it again when a bit more recovered? 

03/09/2013 at 08:32

2old Sorry to hear about your bike being stolen.

KFC I'm probably best staying rooted to a spot towards the finish in Berlin for the sub 3.15 hrs or sooner, that it will take Barry to finish - I have a feeling that he will do really well.

Carrot Look after the calf.

Thank you all for the info on Berlin - much appreciated! AA - what's a tuktuk?

After being ill all weekend decided to go out this morning to see how I get on & ran 5.5 miles at a good steady pace - 10mm. Really pleased with that!

Day off work today to spend with the teenage daughters before they venture back to school & college tomorrow!

03/09/2013 at 11:46

Simon-claim on my insurance?.......not sure I can do that so soon after a recent rather large one which bumped up my premium. Think I will keep quiet about the pet show-Im under pressure to get alpacas and a dog at the moment. How's the old running going?

Pink-good to see you back running. My youngest went back yesterday and Miss 2Old starts her first job next week-whoo hoo 2 working, only ?? 2 to go

So as the left achilles gets better the right one decides to play up Hoping its a short term thing but its a reminder that Ive still got a long way to go to full recovery. Bit of a shame as I came across a Wednesday running group specitcally targetting sub 40 which I would like to go to.

 

 

03/09/2013 at 12:09

Ant - nice 5km - I'm doing Robin Hood in a few weeks....

KFC - tough sounding 20 - well done

03/09/2013 at 13:18

Apologies but have been tied up the past couple of weeks so only had a chance to read back a couple of pages.

AA – really well done on your tri. That’s a cracking performance and I really hope the PF eases as the week goes on as I know how hard you’ve trained for it.  

KFC – cracking 5k, well done! I reckon you’ll go even quicker than that soon as you’re really flying at the moment. Your 20 sounded like a bit of a test, but those are the ones that improve us!

O4S – ascending the Tourmalet must have been absolutely fantastic!

Daren – I’ll be amazed if you don’t nail that sub-40 off of the training you’ve been doing.

Carrot – fingers crossed on the calf for the GNR. You’re definitely best off being sensible (which you are being!)

Ant – well done on the club handicap. If it was in Trent Park that time will definitely translate to sub-20 on the flat!

Well done on yet another quick 11 - a Barry-Busting-Berlin-Beckons!

I have a bit of a mixed bag to report. Everything is going well with the nipper which is the absolutely the main thing! However, I haven’t got out anywhere near as much as I’d like as life is very much getting in the way. My Dad is back in for another large op on Monday, and I walked into work on my first day back from paternity yesterday to the dreaded ‘HR appear to be in my manager’s office for my catch up’ scenario. Two positions into one, and I’ve been put on consultation. I knew it was going to happen at some point, but still a bit of a shock when it does so we’ll see how it goes.

And just as a final piece of turd to go in the sandwich, I’ve picked up a recurrence of an old hip injury. It took a month to go last time, and I haven't been able to get out on it for a week and it doesn't seem to be clearing up. So I’ve decided that with the newborn, my dad, work and hip situation, I’m going to ditch my plan of getting into PB shape for HM in November. I think it's totally unrealistic and only going to end in tears (mine and other people’s) so I’m going to view my races over the coming weeks as an opportunity to forget about things, and just enjoy getting out there.

First half is a week on Sunday, and whilst I know I shouldn’t do it with my hip the way it is, I’ve got a very personal reason for doing it and will get around if it kills me. Will reveal all afterwards, most probably by way of a short race report!  

03/09/2013 at 14:57

Red - crikey, that's a lot to hit you with all at once. Really sorry about the job situation and your dad of course. Sounds like you are doing the right thing with the next few races. Running doesn't have to be about chasing times, so just enjoy them.

KFC - yep, no wonder you are knackered after the brilliant 5k. Still a great progressive 20

Pinklady - glad to see you recover and get a good solid run in

A trendy 5 yesterday, and then intervals today. I decided to do some longer ones so did 1 x 1500m, 1 x 2000m, 1 x 2500m, with 500m recoveries. Paces all aroun 6.50. 

03/09/2013 at 19:42

Evening all. 

Redders - sounds like you've made a good decision with the other stuff you're going through. But more importantly Little redders is well. Hope all is ok with your job. 

Kfc - cracking pb on 5k

pink - good to see you recovered and back with it. 

Barry - I'm very excited for you with Berlin. I loved it. Very spacious too. Not long now. 

So...decision has been made. After all my training this summer I've decided I'm going to go ahead with the half ironman in Henley on Sunday. Aim is to just complete it. I reckon sub 6:30 would be attainable. My PF seems to be a lot better today. I did an hour on the bike this morning and am now resting until Sunday. I'm absolutely terrified and its way out of my comfort zone but after Sunday I can relax for a month or 2, cross train and try and recover to start running again in November. I know you will all understand where I'm coming from with this...

Edited: 03/09/2013 at 19:43
03/09/2013 at 20:49

AA you have put in so much training - sometimes you have to go for it! Good Luck & i'm sure you will do well!  

Not long to Berlin now & I think Barry will do really well - what is the expo like?

 

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