RW Forum Six - Sub 3:30

Minni v Dubai Dave

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10/02/2014 at 20:36

5 mile recovery run tonight, legs grumbled at the start but got progressively faster so pleased with that.

pink: BA would tell you that 40 years is a life sentence. I would say serves him right for never asking me to marry him (we are of course married but that is another story - and no I didn't ask him)

Ant: sounds nasty, but most importantly - how is the bike????

Nice runs Minni and Freemers and congrats on the award Carrot

Good Luck tomorrow Barry, hope you find out what it is

AA: I've sent you some water-wings!

10/02/2014 at 20:52

Flipping heck Ant, that's awful, hope you're ok after that That's a really good training run done at the weekend so you sound recovered?

That sounds like a tough day out kfc, well done for sticking at it and bagging that second place

Well done at Liversedge Minni - good to hear there were no passing out / vomiting / hip cramping incidents! Northumberland HM will seem flat compared to that course.  Happy days with the hip

That's a good strong run Free, there's nothing more soul destroying than a headwind in the last few miles of a race.  If that doesn't toughen you up nothing will! You should be very confident after that.

Thinking of you AA, it's awful seeing what's happening down your way

Not long now Bro! How is the taper going?

Don't be so hard on yourself Col, they can't all go to plan.  At least with parkrun you can always go back next week and hammer out another one.

Well done on the top 10% Daren! Good going in a strong field. 

Good call on the run Chick. Tempo running is hard at the best of times, I usually need a few days to psych myself up for one!

Hope you get sorted tomorrow Barry. You need to be fit and well for Barcelona! Hope you've been icing and rolling. 

Fingers crossed for Dorney at the weekend Pink.

Rest day today, typical when it's been calm and clear outside all day. 

10/02/2014 at 21:31

Pink/2old - Ankle/achilles ok, but that's cus I'm resting it and icing. Will try a shorter run Wed-Thur and see how it is!

10/02/2014 at 23:18

Great Bentley HM report...

On a still day, this would be a perfect fast, flat PB course. But this was far from a still day and the open countryside setting was bound to mean the strong wind was going to make for a difficult race at times. I had decided not to set myself a specific target, but aimed to set off at 6:40mm and see how it felt. As it happened, I felt so good during the early stages that, however hard I tried to rein it in, I couldn't help but get pulled along by the crowd. I went through mile 1 in 6:23. Too fast. I should be worried I thought, but I didn't feel it, because I don't think I've ever felt so comfortable running a mile at that speed. Mile 2 was nearly as quick in 6:28 and, feeling relaxed and confident, I decided to just go with it and run by feel.

Miles 3 and 4 had some tougher sections into the wind, so slowed to 6:43 and 6:40, but I then put in a couple of 6:28s for 5 and 6 which had some nice tailwind sections. I had the first ominous twinges of a stitch around this stage, but by focusing on relaxing my upper body and not forcing it, I managed to keep them in check and this tactic worked for the whole race. I had a quick chat with a guy I was running alongside during mile 6 (I never would have thought it possible to 'chat' at 6:28mm pace before!) and he asked me what me target was. When I said my PB, he said I was going to smash it. To be honest, at this stage, running as fast as I was and feeling as comfortable as I did, I was sure I would.
10/02/2014 at 23:19

I'd been gradually drawing in a couple of my clubmates who beat me at the Benfleet 15 a few weeks ago and at the 7-mile marker (6:33) I passed them both. Still feeling strong, I pushed on, catching and passing a couple more runners as I went through miles 8 and 9 in 6:33 and 6:34.

Then came mile 10. Hideous. We turned directly into a brutal headwind and, having studied the course beforehand, I knew we had two miles solid of this to come and with the field strung out by this stage, I was on my own. I'd just breezed past a guy from Felixstowe RR before the turn, but he gradually worked his way back alongside me and I was quite happy to let him pass and just try to cling on to his tail. Those two miles were 7:09 and 7:01.

The relief when we finally turned out of the wind was wonderful and I pushed on again. The Felixstowe bloke encouraged me to go for it as I went back past him, which was nice. I knew my gf and parents were waiting at mile 11 and it really spurred me on to see them. Mile 12 was back on track with a 6:39, but I was finding it really tough by now and thoughts of PBs were replaced by thoughts of just getting to the line once we'd turned back into that headwind for the final mile.

A couple of runners passed me, but I had nothing left - the last mile was a 7:03, which meant I just missed out on a PB by 23 seconds, but given the conditions, I'm more than happy with that. I felt from my training that I was back to where I was before my injury and finally I have a result to prove it! (Incidentally, I'm pretty sure I went through 10k faster than I completed any of my autumn 10ks!)

Edited: 10/02/2014 at 23:19
10/02/2014 at 23:20

And yes, my beanie is a retro one too Freemers!

11/02/2014 at 08:13
Daren - great race report....made me feel those last few miles all over again.

I have a cold now. I woke up Sunday with a tickly throat but felt fine, but yesterday afternoon I started to feel terrible. Today is worse - thankfully I have a rest day anyway although I couldn't wangle a day off work as I have to be in Leeds for a client and it would be a pain to re-schedule. So hopefully I can catch some sleep on the train and be OK for the rest of the week.
11/02/2014 at 08:45

It is like the end of the world here - howling wind, lashing rain, interesting cycle commute! 

11/02/2014 at 08:45

Free- boo, hope you manage to get rid of the stinking cold.

Daren- great race report. I struggle to comprehend how you can chat while running at those paces. Very impressive.

Pink- hope the weather cooperates for you on Sunday.

Barry- fingers crossed the calf gets sorted on time.

Chick- still a good session, you will nail that tempo next time no doubt.

2x 25min runs for me today. Not sure it's worth getting changed for that... Feel like I'm all tapered now and ready to go. Wish I could fast forward by a week!

11/02/2014 at 10:14

Daren - great report.

Freemers - hope you feel better later.

Bro - taper madness!! enjoy it

O4S - its terrible here too. Hope you got in ok. I'm due to be taking the boy to Exeter Uni tomorrow. But the trains I booked have turned into buses because of flooded tracks and landslides, or I could drive... through Somerset!! I need a boat to get there I reckon!! I might go drive round Bramley on Friday and check out the course for you...

11/02/2014 at 10:41

Oh wow, you guys really have it bad this time   you need a bunch of Dutch engineers to drain the place ...  I think the only way is a helicopter, AA ... hope the foot behaves!

Sorry to hear you picked up a cold, Freemers. Hope you can shake it. Get out the day and night nurse

Excellent report, Daren. Pesky wind. Amazing you lost only 23 secs against your PB. I always go through the first 10k of a half faster than any 10k PB

Oh dear Bro. Although I'm knackered today I still don't look forward to taper time.

15 miles done this morning. Sadist plan   why did they put the two MLRs back to back?? Anyway, glad I survived. I felt pretty knackered afterwards though. Pace was only 8:30ish but I was just too tired to go any faster.

11/02/2014 at 12:26

AA: I had to abandon my trip to Exeter Uni last week and was hoping to go on Thursday this week [my niece is down there].  Debating the wisdom of it........Are you still planning to do Bramley?

Free:  take it easy

11/02/2014 at 13:03

Get that night nurse knocked into you Freemers.

Chick - you're doing really well with your training - you make me feel tired just reading about it.

AA - good for your openwater swimming though...?

Great report Daren. Looks like that PB is just around the corner.

Brolish - I hate the waiting time in the taper too.  Its too easy to feel like all the fitness is slipping away.  Stay strong!

Very pleased to report I am feeling better than I have done in weeks so time to knuckle down to some hard training for a few weeks, me thinks.


11/02/2014 at 14:44

Minni-great news-possibly edge your way back in carefully?

Bro-get over it! What I would give to be taperng now.

Free-can we have a pic of the beenie hat please

O4S-looks pretty disasterous down your way.Hope your house is on a hill

Chick-are you doing the training plan from hell? Good on you sticking to it and piling up the miles

Daren-great report with some controlled racing there.What Minni says re PB

AA-hope the foot is just grumbling with all the miles done. Good thing you have aTM to fall back on. You remind me that I need to check up with a friend who lives down your way that all is ok.

Simon-good luck Weds-I noticed that your race is early April...not long . Are you still using your minamilist running shoes?

10mile TM session watching the sprint cross country and ran through all the semis for men and women and the finals. Alternated bit slower than HM pace and MP ,final average 7.09mm.Not easy

Edited: 11/02/2014 at 15:11
11/02/2014 at 15:46
Now on the train about to start the journey home. Survived the meeting but my head is pounding and my sinuses are killing me. Doped up on drugs though....

Minni - glad you're feeling better, now get out and train!

Chick - your training plan is mental

Bro - not long now!
11/02/2014 at 15:50

Poor you, Freemers. Look after yourself. Can you take a day off tomorrow? I find sleeping things off seems to do the trick.

This week is indeed mental, I agree. I can't remember having done this before and looking thru my training log I haven't! Last year I spaced the runs more evenly and did 10/8/15 instead of 15/13/8. Oh well, at least I did the sessions in dry conditions and very little wind. The rest of the week is a write-off so I'm glad I have only shorter sessions to do

Excellent news, Minni

11/02/2014 at 16:19

Free- if you were anywhere near me right now you would be getting evil looks! Hope you feel better soon.

Chick- mental week indeed. Enjoy a few easier days.

2Old- good pace on that TM session.

11/02/2014 at 17:01

Simon - a black-eye-off. I think I was quite lucky and didn't suffer any other injuries apart from my face I could even run!

O4S/Simon: I think the bike is fine. May need new forks cos they are carbon and after a prang they may be weaker. Luckily I have another bike in the garage!

Minni: i'm a hardy soul and will continue to ride in London, however I am now on a steel fully rigid MTB with disk brakes, which seems a good idea in this weather.

Bro: I have our last XC of the season this weekend. I hope the whole thing isn't flooded! Our team is set for a clean sweep.

MLR back from work today for me. Still to come unfortunately!

11/02/2014 at 19:41

Minni - great news you're back and well!

o4S - yes I am planning on doing it if it's on, and my foot is ok , and my left hammy niggle is ok. And I make it to Exeter and back in time!

freemers - get home and dose up (())

2old - nice session on the TM

11/02/2014 at 20:14
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