RW Forum Six - Sub 3:30

Minni v Dubai Dave

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15/11/2013 at 11:05
Hi all,

Carrot - you're allowed a bad one now and again.

KFC - great news about your job.

O4s - parkrun website has a registration to do then you get a barcode to present at the finish of the race.

Rest day yesterday and 16 done this morning instead of sunday as we are of to center parcs for the weekend. Only plan on short stuff while I'm there.
15/11/2013 at 12:47

KFC - great news about the job. Most people do close to 10 hours a day nowadays anyway....

Was supposed to swim this morning but went back to sleep when the alarm went off at 5.55am. I'm getting so lazy....

15/11/2013 at 13:30

I was supposed to swim this morning but as I have a planned hangover tomorrow I thought I'd do my long run today. Managed 6 miles. one more than last week  i felt my heel all the time but it didn't get any worse. And I'm not limping after so I will draw on this positivity 

Dubai Dave    pirate
15/11/2013 at 14:56

Kfc: hope it works for you, i prefer semi retirement!

AA: progress

Spoons: lazy git! 

Funny how many folks are going to be near Oxford next weekend, I on the other hand am off to Dubai for two to three weeks working in the sun. i will be reserving the treadmill on the platform.

last nights club session was yet another hard workout so went out for a pootle on my bike this morning in the winter sun, 2 hours, 31 miles, 2000 feet of climbing, frozen toes.

15/11/2013 at 17:35

Tried to register for Park Run, thought I did everything OK, but nothing has come back. Should it take a while?

5 miles today just to loosen the legs before the HM

15/11/2013 at 17:43

Gazelle - I did two 20m runs for Dublin. Good luck with the P&D 18/55 plan. I know a few guys who have followed the plan and they say it works well.

Freemers - I had cut back weeks for some of the races I did

Ant / Red - Good luck in your half marathon

Good luck to anyone else racing or running this week. Like a few others on here, I will be doing a parkrun tomorrow.

 

15/11/2013 at 18:50

Congrats on the job kfc, great news (especially the 4 days a week bit!)  I work my hours over four days too, it's well worth it

Things seem to be taking a long time Simon.  Those little scallys have a lot to answer for  

Enjoy parkrun tomorrow Col.

Good luck Ant and Red with the HM on Sunday.  Are you doing the same one O4S? Barcode might just take a little while to come through, the day before is probably peak time for new registrations! So where are you planning on making your debut?...

Enjoy the weekend away Shildon. No parkruns nearby at Center Parcs?

6 miles and no pain AA, get in! And a planned hangover to top it all off. 

Nice pootling DD, hope your toes have thawed out a bit.

Any other racers this weekend?

Easy 12M this morning, a lovely day for it and no wind (typical!)

15/11/2013 at 20:37

AA/Carot - Yes it's taking awhile to heal. It would of been easier if I had just broken the collarbone, as they just plate it, and off you go. But it's the ligaments that are taking the time to heal.  7m on the gym TM in 1:02:04, so about 8.51ave pace, and some hydro therapy in the pool afterwards.

Good luck to any racers this w/end

16/11/2013 at 05:05
AA - decent distance with no pain hopefully you are on the mend

Carrot - I looked over here for parkruns last time I was here but there are not any near. Maybe a gap in the market to expand your director skills. Was nice conditions for running yesterday.

Good luck to all racers this weekend. Hope the Hm's get smashed.
Edited: 16/11/2013 at 05:06
16/11/2013 at 07:10
Col great 3:14. top stuff

2old, you are jinxed. as for 60-70 miles a week, Hmmm.

Chic hope the "back" holiday is working.

Daren doing a marathon? Shocked.

Shildon first place bling and sub 20. V nice.

Gazelle good running, remember you have won a race? Thunder Run sprint.

Barry & Pinklady, sorry to hear about your loss.

DD great sessions

KFC, congrats on job and new long run day. Cushy!

Spoons Iccle Jim etc, would now be a good time to say the Team GB Physio said no need to do front planking over a minute? Honest! (No locking hands either, thats makes it easier). Better to plank alternate arm or leg up to mimic stresses of running.
Side leg raises fine but to your hip limit. Will post the recommended exercises.

Work still keeping me busy, but Yes have entered Comrades, was a long term aim after 2 friends did it 2012.
14 day plan going well. have managed 3 strength sessions, 3 circuits, 3 speed sessions, one extra each. Thursday, another session with speedy local athlete, 7 x 1km at under 10k pace off 90 secs recovery, and windy too, v tough but all 3m 45-50s.

UKAA coaching course today, Sunday was going to a free Salomon test shoes trail event in Keswick (Simon/ 2old any use to you? ) but wife busy now so means have to do League Race.

Good luck Ant, Red, O4S. Anyone else.
Edited: 16/11/2013 at 07:13
16/11/2013 at 16:32

hi guys, lots to read back on sorry if I miss anybody out!!

sorry for your loss Barry + Pink, sending you virtual hugs.

kfc - congrats on the new job.

hope the back clinic is helping Chick!

aa, 6 miles is fab, yay.

 

 

16/11/2013 at 16:35

Simon, that sux that it is taking so long heal 7 miles at sub 9 mm is good so soon on your comeback!

2old - how are things now?

Spoons yoy must have a 6 pack by now!

Frc you've got a good regime going.

 

16/11/2013 at 16:39

bloody phone, third time lucky, hopefully! nice 12 miler Carrot, autumn sunshine was lovely this morning.

managed 50 minutes doing a hilly session on the treadmill this morn, strangely enjoying being able to push the pace a little on the treadmill, usually find them soo boring! Mr Kiwi had his gait anaylis this afty + is the proud owner of a shiny new pair of Asics GTs now, hopefully just the motivation he needs

16/11/2013 at 18:24

Ant/Red/ O4S  good luck with the half marathon

Red Hope you enjoyed the evening out

2old Had the flu jab today which is great as the coughing & spluttering has started at work.

KFC I was keen to do a lunchtime run but got partly changed to discover that I had no running bottoms, I had grabbed what I thought was a pair from the drawer only it was another top. Had to give up as couldn't run in my underwear.   Poor planning from me which is what I do for a living!

Great news for you & the job love the 4 day week.

Simon hope the daytime TV isn't getting you down. Sounds like the shoulder is improving & the hydro pool should help.

DD have a great time in Dubai even though it's work related. I would like to go & see what it is like, been to Bahrain & Jordan which was interesting.

Carrot Nice 12 miler there.

 

After the lunchtime run disaster yesterday was determined to run today. 10 miles banked this morning & really enjoyed the run as the conditions were lovely as well.

 

 

 

 

Edited: 16/11/2013 at 18:28
16/11/2013 at 19:59

Thanks for the advise ref the treadmill I will keep looking

Good luck Ant/ O4S and Redwood for tomorrow. 

Shildon/ Simon nice training from you this week.

Kfc- yes I'm in VLM, hoping to catch the 3:14:59 train! The 10mile runs look good

Col- you have a very good marathon time off 2 20 mile runs, did you run any further than 20 miles?

FRC- comrades omg! How many miles a week will you be covering? Do you have any rest days within your 14 day plan? Good luck and Give me a shout if you need a guinea pig for your coaching course.

Kiwi and Pink- nice runs from both of you. 

I can't believe a few of you will be in Oxford next week, I might pop down to do the park run myself 

16/11/2013 at 20:43

Simon - sounds like your running is doing ok for your time out and shoulder problems. 

Kiwi - nice TM session.  Have you managed to put any weight on yet.  Mr Kiwi is becoming quite serious!

Looks like the sub 3:15 train will be quite long in London!

AA listening to MT today (from Frankfurt) and a bloke who couldn't walk 6 months prior with PF only knocked something like 20 minutes off his pb to finish well under 3 hrs (can't remember all the exacts now). 

What a coincidence so many of us in Oxford next weekend.  We should meet for a drink!

20 for me today, 15 progressive on road, then another 5 off road this afternoon.  Off to the rugby at Murrayfield tomorrow for a day of drinking...... hic.

Good luck to the racers tomorrow, Ant & Dec, oops I mean Red.  And anyone else.

 

16/11/2013 at 21:51

DD - I agree, I've found out this year that retirement suits me very well too!  Hope its not too long until the next stint!  Spoons - I know, and I'm awful for working too many hours, so I'm hoping just doing 4 days should insure against doing it all the time...  Thanks for the congrats guys!

Simon, AA - nice 6 and 7 milers!

I've done that before pink lady - glad you saved it with a good long run

I'd love to make it on the 3.15 train at VLM, I suspect there will be a few going a little faster than that too!

 

CBA KO'd todays YKW...  muddy and slow 4M with OH instead - he's managed 5 runs this week - unprecedented, maybe he's serious about this marathon training thing...

17/11/2013 at 01:04

Hi all very brief stop

good luck all racers tomorrow 

no runs for me- watching US Grand Prix tomorrow in Texas. Very jealous when the drivers ran on the track after practise today - a fast 5and a bit k

17/11/2013 at 11:30
hi folks, need to catch up it seems ... WiFi was sporadic in Poland. On the way home now. Think my back enjoyed a break from 10hr work days

Managed to run between 60 and 90 mins on the beach every day. Hard work. slooow going but good for Body and Soul
17/11/2013 at 11:34

Worth a watch - thoughtful short (10min) film of runners in my local park. http://www.youtube.com/watch?v=6F7T1EGSoMQ

 

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