RW Forum Six - Sub 3:30

Minni v Dubai Dave

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12/11/2013 at 07:15

KFC - that's not surprising really re: Beetroot

12th - 3.40 plank, 64 press ups, 44 squats, 27 lunges, 12 side plank leg raises   running club tonight.....
12/11/2013 at 07:18
Hi all,

Carrot - sub 19 would be achievable I hope.

2old - I only achieve on high miles unfortunately.

KFC - enjoy the speed work.

Pink - condolences to you all at this sad time.
12/11/2013 at 08:59

Barry / Pink - really sorry to hear the bad news and puts everything else into perspective. Condolences to you both and your daughters.

Shildon - well done on your 1st place, that's a brilliant result as us blokes never get any bling!

Daren / Minni - great work knocking 20 milers out

I'm with Carrot on the beetroot juice. I don't care what benefits it brings, I think I'd vomit the moment it hit the back of my throat.

DD - nice training and I hope the docs find out what the problem is. 

I had quite a good week last week. Managed 38M which is my biggest mileage since March as just haven't had the time to do it. I should be tapering for HM on Sunday, but thinking more long-term really to try and get back into it. Unsure about whether to commit to a spring marathon, mainly due to home life with 3 month old and Dad unwell, but will make a decision soon.

Did a 10K training run on Sunday at 7.24 pace, followed with a HM training run on Sunday at 8.30 pace, and then did a 5M shuffle this morning. Was peeing it down with rain but I love running when it's like that. Have a slight ache in my calf, but hoping I'll be in reasonable condition for Sunday.

12/11/2013 at 09:37

((((Barry / Pink)))) sorry to hear such such sad news.

Shildon - wow, don't think many of us on here would have won a race (even if you're not really allowed to call parkrun a race!). Brilliant

Ant / Red - looking forward to reading about the HM forum smackdown at the weekend

Aiming for a progressive run later. Probably on the TM as it is peeing down outside and I am a wimp

12/11/2013 at 12:08

Barry / Pink - so sorry for your loss

12/11/2013 at 14:28

Barry / Pink - really sorry to hear of your loss. My sympathies are with you.

Ant / Red - good luck for Sunday's race

Shildon -  I have tried the high mileage approach but it usually ends up with me being injured or too tired. I am looking to improve my MP from 7:24 minute miling to 7:15 but to do that I will need to work on improving my 5k times and taking that up through the distances. I rarely go above 50m a week in the peak of marathon training.

2old -  nice session yesterday. You asked what a week looked like in my training for Dublin. Typically a week would have a lsr, a faster 10m with the majority of the miles at MP, a speedwork session at 5k  to 10k pace, a tempo interval session with 3 x 10 mins @ tempo pace, an easy recovery run of about 4m and 2 rest days. Where possible I try to stick to the pace set for each session, and avoid the tempation to go too fast. The one run where I really struggle with pace is the lsr where I tend to do these a bit on the quick side.

kfc - enjoy the speedwork. I have a track session of 6 x 1k to look forward to later.

  

12/11/2013 at 14:33

Barry/Pink - Sorry to hear the news.

Free - Get out there you wimp He he.

Beautiful sunny day up here, but did a progressive 5m on the TM in the gym, so I could also use the pool for some arm/shoulder exercises.

12/11/2013 at 14:49

Barry / Pink (( ))

Lovely day here especially for the morning cycle to work.  Club run last night and after 4 days in a row I am treating myself to a day off, although it is glorious weather so perhaps just a short one...................

Simon:  when are you back at work?

12/11/2013 at 15:16

Simon - sorry, epic fail for me on getting outside...I also did a 5 mile progressive TM run

O4S - well, it would be a shame to waste the weather....it's rubbish out here in the east.

Col - that schedule seems heavy on the faster paced stuff....not sure I could manage intervals, a tempo run and a 10 mile MP run every week.  But it must have worked for you!  Did you have any cut-back weeks in amongst all that?

Dubai Dave    pirate
12/11/2013 at 16:44

Barry / Pink (( ))

Spoons. If your doing 2.5k in 53 mins youre already close to 3k in 60. Im about 2.5k in 60 now.

Club hill session tonight, based on previous experience it will be brutal.

12/11/2013 at 18:17

O4S - Seeing the surgeon later this week for update. Still having physio, and movement of shoulder still limited.

DD - Enjoy your club hills (not)

12/11/2013 at 19:41

Barry/pink - (())

spoons - good swimming And turbo session. 

2old - how many sessions of shotgun have you had? They only recommend 5 max here then I need 3 months before I could have another sesh. 

Managed another 3 miles tready run 

12/11/2013 at 20:27

Nice one AA.

the weather here is cracking at the moment. Cold and bright. 

Barry and Pink - sorry for your loss.

Karl & Carter - hello boys! Yes I drop in from time to time to check what you're up to (then secretly report back to spoons  Good to see you both going strong.  

 

 

 

 

12/11/2013 at 21:44

Sorry to hear your sad news Barry and Pink

6 x 1K Col, ouch! We did 5 x 1K tonight which was hard enough.  Your marathon training sounds good, it's certainly paid off.

It's all progress AA!

Hope you survived the brutal hill session DD, these are the sessions that matter!

Is the progressive treadmill 5M the new trend?

 

12/11/2013 at 23:07

Hope the calf is nothing Redwood - and you have a good race Sunday.  

Fab stuff AA

5x 3mins at faster than 5k pace tonight.  Nice session.  

13/11/2013 at 09:14

great 12 mile XC Sunday, 4 mile tempo after a 1/2 mile swim Monday am then a 10k steady pm, 5 mile hill sprints session last night and a 4 mile session this morning with 20 mins sprints / 30sec rest.

Ready to go home and sleep, but a day's work to do first!

13/11/2013 at 12:14

Hi Gang,

 

Last night's club session was 10 minutes of hills + 12 minute tempo + 10 minutes of hills without a break

This morning was a spin class

13/11/2013 at 12:59

IJ - hard few days!!

spoons - ow!

new pb on the bike in the gym this morning. 18.4 miles in the hour. Legs felt mashed after and I didn't feel too well!  Pathetic really 

Dubai Dave    pirate
13/11/2013 at 13:41

Spoons: that has to have hurt

AA: you will be back to fitness soon enough.

IJ: you win the looney award

last nights hill session was similar to Spoons, 50 mins non stop of either up or down, at a tempo pace which meant slow up ( most of this was on Gold hill which most of you will know from the boy on the bike in the Hovis advert) and bloody quick back down on wet leaf covered cobbles!

Today the sunshine lured me out on the bike, two hours later home frozen, 30 miles done. 2000 feet of climbing.

 

13/11/2013 at 14:16

AA: how does the foot feel - is your treatment having any effect?

DD: that sounds a little on the brutal side, if it is the hill I am thinking of!

Lovely and sunny this morning here as well. Did my final hard session in advance of the HM, 3 miles @ PHMP and that came out at 6:53 - which was a nice confidence boost actually as I have been feeling a little undertrained, but I felt like I could have kept on going without much trouble. Just a few more 400s on Friday and then its cotton-wool time.

Hope your calf has recovered Red.

 

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