RW Forum Six - Sub 3:30

Minni v Dubai Dave

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09/05/2012 at 22:10
In fact we all might!!
09/05/2012 at 22:21
I may save myself a few quid and offer to be Team Minni Support Crew instead
10/05/2012 at 00:10
Minni - Great session so early after a mara.

O4S - Just out of interest what sort of max length lsr would you do to build upto a 100miler, and at what distance would you change to a run/walk plan, as apposed to mara training that is all running?

Shaggy - Will you be getting some new trendy bike kit to go with your new Italian stead.

AA - I've decided to do more hill work for the summer, and as I couldn't find any Kenyans, that Shaggy uses, I did mine on the treadmill too. I saw a video on Youtube of ultra legend Anton Krupicka taking on some challenger in a sports shop, seeing who could run the furtherest in 15mins @ 15% on a treadmill, Krupicka won.
So did 5mins w/u flat, 5mins 5%, 3mins recovery, 3mins 10%, 2mins recovery, 2mins 15%, 3mins recovery, 3mins 10%, 5mins recovery, 5mins 5%, 5mins c/d. Shit 15% hurts. Would of done it barefoot, but the Elf 'n' safety people at the gym don't like it, so just wore some minimal aqua shoes. This to combat my PF pain.
What's the vertical gain at the Jungfrau, and will you be using poles?

2old - Hope the weather picks up for your 10k, which one is it you're doing?
10/05/2012 at 06:38

Daren - thought you might be interested to have a look at these photos from GEAR:

No sign of me, but worth a look for you?

10/05/2012 at 08:04

<img id="sb-player" style="position: absolute;" src="" alt="" width="610" height="443" />

10/05/2012 at 08:06

Simon  I will only do one 50, one 40, one 35 and a selection of 30 milers - however most people would do at least one 62.5 mile event .  The trouble is that with the 100 being in May the training has to be done mainly in the winter months, when there are few long events to enter and it is really hard to motivate yourself to get out for longer than 30 miles.  The marathon training helps, but all my events apart from standard road race distances are done off-road, where running the whole way is well nigh impossible due to terrain, navigation etc [bear in mind that the events I do are not waymarked, so it is your responsibility to find your way round with a set of instructions and / or map references].  As a result I assume it will be run / walk as soon as I hit 30 miles plus.  The amount of walking increases the longer the event and the hillier.

This year's 100 mile event only has 11,000 - 12,000 feet of ascent as compared to 17,000+ last year, so is going to seem fairly easy, although if the current weather continues it will be a mud bath

10/05/2012 at 08:09

That didnt work! It starts at 566m and finishes 2100m with the highest bit at 40k being 2205m. Its all up! And no, no poles for me...cheating!! I think there is a few bits where walking is the only option. Having looked at the profile it doesn't look as bad as I thought.

simon -like that session, might try it

O4S - sounds like a nightmare. Why don't you just not bother doing it

60 lengths up the pool done and dusted for me this morning.


Edited: 10/05/2012 at 08:10
10/05/2012 at 08:31

Ha ha AA.  I read your post and was wondering what you were worrying about.  There's a bit hill around here that's 2800 over 3 miles and I can run up it.......  then I realised that yours is meters and mine is feet!!! Lol!

Beet juice chat going on here for anyone who's interested.

10/05/2012 at 08:34

O4S - that's a bugger re the torchbearer's kit! If you know someone from the previous day I'd say go for C, but try it on first....otherwise B

AA - that course looks brutal after about 25k....rather you than me  Sounds like you need to get some hills in at the back end of your long runs?

minni - I'm also happy to share a room 

Right - I am now getting my excuses in early before Sunday's race. OH has had a bad cold (proper man flu) since before last weekend, and I thought I had escaped, but this morning I woke up with a tell-tale sore throat and I know a cold is way will I not run, but if it is as bad as OH has been it might be a slower run than I had planned

10/05/2012 at 09:01

Just heard from the other Uni torchbearer.  She has been sent an XL [she ordered a large] and says she disappears in it - needs a belt to keep the trousers up and the top is like a parachute.  She has offered me the extra material.....................

10/05/2012 at 12:23

AA - That doesn't look too bad

Nice pictures of GEAR 10km. One of our guys did 33:17

10/05/2012 at 13:51

Cheers for the link Gul Darr, but no pictures of me either.

Freemers, fingers crossed it doesn't develop into a full-blown cold.

10/05/2012 at 13:55

AA, what are you thinking of?! Have you actually watched that video of the course?!?! Mountains are for skiing down, not running up!

10/05/2012 at 15:59
Minni wrote (see)

I'm jealous of all these black toe nails.  It doesn't look like I'm going to lose any.  I love pulling them off so if anyone needs assistance.....

Having said that I've started to pull the scab off me knee. And that's a lot of fun . It itches like hell

Daren: Love my Fastwitches but like you use them in shorter races only. I wore them in a 10 miler and my feet almost killed me. I guess up to 10k is alright.

O4S: what a nightmare!! If the sizes are as ill fitting as you describe loads of people will be in the same boat and there will probably already be a deluge of phone calls to the organisers. They can't just say you can't exchange it if they don't provide something that fits! It's an image thing too - surely they will want smart-looking torch bearers and not a bunch of people that look like the Sally Army dressed them

Shaggy has a forum pic again. Glad to see you are on the comeback trail. Go and blast some super races this summer

AA:   HIking is OK, but running up mountains is insane! Can you book a 3-weeks holiday somewhere in the peak district soon to practice your fell running

Edited: 10/05/2012 at 16:00
10/05/2012 at 16:16

Yes a new pic to try and bring some sunshine into everybodies lives, as we don`t seem to be getting much sunshine this year far.

AA- that is a long way up c2000mt, the air gets pretty thin up there, strong legs and back needed and try some high altitude training and possibly a hperbaric chamber installed at home could be what you need.

Simon - I am afraid I got some new Bianchi branded cycling gear the other week, it sort of gave me the justifaction to get the bike to match the gear .....err! sort of.


Edited: 10/05/2012 at 16:18
10/05/2012 at 16:42

I'm thinking about going back on the F**man in a month or so...

I'm considering maybe spending two or three months on it over the summer, then going back to Hadd in September for a three-month build-up to the Norwich HM.

The logic behind it is:
1) Now I've built a better base, I'm tempted to see what times I can get by reverting to a speedwork-based schedule - a guy on another thread I was reading said he got his sub-40 10k after months of aerobic work in the build-up to a marathon, but got it down by almost two more minutes by then doing six weeks of intensive speedwork! Not saying I can do that of course but it got me thinking.
2) At the moment I work shifts and tend to do most of my running during the day when I'm working lates as there's not a lot else to do so I haven't minded clocking up 50+ mile weeks. However, during June I'm going to be working mostly days and after that, as my OH is a teacher, she'll be off during the summer, which will mean I probably won't want to spend 8 hours a week running - life balance and all that!
3) My HR will probably be higher during the summer because of the temperature, which will make HR training frustrating and slow.
4) Interestingly, Hadd says that, rather than peaking for key races, FT runners like me should go back to base training for a month or two after speedwork to top the aerobic base back up. As Norwich is my main goal race of the year, I think a summer of speedwork followed by more Hadd stuff in the autumn could work quite well.
5) I enjoyed the F**man last summer, got some great results on it and Sunday's 10k has given me an appetite to run fast again!

Any thoughts anyone? Good idea? Bad idea? I'm thinking if I started feeling less fit/getting slower on the F**man, I could easily switch back to the Hadd training. I am also thinking of tweaking the F**rman stuff a bit and throwing in the odd easy run/week, as well as some long, easy work on the bike to keep the aerobic base topped up as much as possible over the summer, and also still doing my Hadd tests to check I'm not eroding the aerobic base too much.

10/05/2012 at 16:52

AA - that race looks insane. There's another one around there that goes up Zermatt I think. Crazy business.

My feet are completely fine bizarrely. I don't know whether it is my shoes or my running style or what, but I have no black nails or anything. 

Have finished my planning for next week. Race 10K tuesday, off wed, 4mi recovery on thu & fri, off sat, race 10K sunday. And as a treat after the race on Sunday it's round to a friend's for his annual Asparagus Festival. Way-hey

Off diving this weekend, so running will have to take a back seat.

cheers, Ant

10/05/2012 at 18:07

Ah thanks for bringing some sunshine into our wet day Shaggy.  Things are starting to look up for you?

Ant - enjoy the dive!  Not something I've ever fancied.   Where do you go and what do you see when you're down there?

Simon - how is the PF now?

Freemers -  you should have packed Mr Freemers off as soon as he sniffed.  Have you got your pup yet?

Chick - how's the killer training going?

Daren - I'm not the one to advise but it sounds like a good plan to me.    I'm sure either way you're on course to break 1:30 in Norwich.

Brolish - how's the tapering going?


10/05/2012 at 18:12

Minni - down to Swanage - diving is great fun. I have a feeling I might not be seeing much this weekend with the terrible weather we've been having, but there are some great wrecks and reefs round the UK.

10/05/2012 at 18:20
They do a lot of diving up here around the Farne Islands and off St Abbs. I think there's a bid wreckage off St Abbs that is worth seeing.
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