RW Forum SIx – 3.30 – 4.00

Carterusm with Spoons

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14/07/2013 at 16:21

Anyone done many hill races?  I am contemplating one this Thursday as I have a day off.

It is 4 miles.  The female course record (by a very good club runner) is 36:13.  Which scares me- I can't imagine how slowly I'd end up doing it in!

14/07/2013 at 19:02

Evening all, a lovely weekend and the sun hasn't stopped shining. 

Oirish - nice long run. I tried a cold bath the other day which is a right shock to the system so an iced bath must be worse. Has it helped ?

Ali - I've recently run a 6 mile fell race and Coniston half both of which had plenty of hills. If you don't train in hills then they can stop you in your tracks. My suggestion would be to run the hills as slowly as you can to make sure you get up them and recover on the way down. 

Ive been out twice in the last couple of days for a 14 miler and an 8 miler. On both runs the knee was giving me grief and forced me to cut my runs short when I was wanting to get a 20 miler in. Looking at my mileage in the last 9 days I have run 65 miles which is a big increase in mileage for me at the moment (this was due to me chafing to change my runs around as other stuff was going on). 

14/07/2013 at 21:22

Evening all. What a glorious weekend.

Oirish -  a great long run from you today. And 47 miles this week. You are flying it.

Followed by an ice bath. You are definitely hardcore.

AliBali - carter is the king of hills on this thread. He always seems to be off running some crazy route that resembles more of an obstacle track than a nice pleasant run. He is right. If you are not used to hills they are a bleedin 'orrible thing. Important to take them steady. Be careful on the down slope as you do not want to pcik up too much speed and be running out of control. Can be a dangerous thing.

Best of luck with it if you go for it. Nothing ventured, Nothing gained. Just think that you can grab another PB assuming that you have not run the distance before.

Carter - time to listen to your body I think. You have built up the high milage very quickly and maybe with the HM at Comisatn last weekend you are pushing it a little too much. I would have a cut back week this week and give your knee a break.

Wonder what shade of pink Ricky is after his weekend at Goodwood.

14/07/2013 at 21:32

So after 2.5 hours in the front garden pruning the bushes and weeding out the flower beds I set off for my run.

The target was more than 6 miles.

First two miles were uphill (gain of 270 feet), - probably not even a hill in carter country but definitely a hill in London.

Mile 3  down hill and then undulating all the way home.

Boy was I pooped after the gardening. My quads were hurting all the way up the hills for the first 2 miles.

I had an electrolyte drink with me and after mile 4 I thought I was going to get sick. I was so so hot.

I had thought that I might push for 10 but thought better of it and only did 8.7 miles in the end.  8:25 min miling average with mile 2 beuing the slowest at 8:49 min and mile 3 the fastest at 8:02 min.

I could not have done much more this evening. Not sure if it was the heat or the gardening or a combination. Or the fact that my legs were still a little heavy after Friday night.

The positives are that it was not until the last 2 miles that I was conscious of my ankle. So hopefully that is a good sign.

Since last Sunday I have now run a grand total of 24 miles. This is clearly a long way from where I need to get to to get into marathon training. I am going to try and transition this week and get my milage up into the higher end of the 30's. Do not want to add too much but will have to see how it goes.

14/07/2013 at 22:19

oirish- well done on a great long run

carter- big mileage- nice one!  I have just done around 36 miles this week.  Wanted it to be more like 40 but as I ended up cutting my LR short alas, not this week.  However it is much more than I've done since I was in Berlin and that was more than a month ago.

carl- 8 miles in excellent time- great progress for you!  You should be chuffed.  Yes carter sounds like the hill king.

I am thinking about this hill race...I think it would be a fun change for me!  I do actually incorporate quite a lot of hills into my running but am very slow with them... but looked at the results for this race in past years, and with people taking up to 1hr 45 mins to complete the 4 miles, at least I don't think I'd be last!

14/07/2013 at 23:38

Ali - you might surprise yourself how many people you pass when going up them hills. Like Carl says, watch yourself on those decents. 

Carl - slowly getting back there sir. That gardening stuff doesn't sound like good cross training for running to me. Better get Mrs Carl on the case. 

I've just watched today's stage if the tour, they were going up Mont Vetoux. How good are those boys and they really do suffer. Currently sat in the garden enjoying the evening and its still quite hot. I'm really enjoying this weather, is anyone fed up of it yet ?

14/07/2013 at 23:53

Carter- I will NEVER get sick of this weather- we get so little of it that you have to take full advantage when it is here, I feel.

15/07/2013 at 12:25

Oirish - nice long run

Carter - be careful - maybe take it easy for a couple of days

15/07/2013 at 22:30

Evening all. Mrs C and myself went out on our first run together tonight. It was week 1 day 2 of the c25k program and we covered 1.17 miles ! It is quite undulating in our park so she was blowing a bit at the end but she did really well, quite enjoyed it and is looking forward to going out again in a couple of days. Plenty of stretching and rollering for me too....

15/07/2013 at 22:46

what a lot has happened since Friday! PBs for Oirish & BigG - well done guys! And also great 18 miler from Oirish and speedy session from Carl. 

And Carter's missus is wondering what he is getting up to when he claims to be off up the hills for a run & is now chapperoning him... have I got that right?!

Goodwood was glorious - it is to Motorsport what Glastonbury is to music. Amazing weekend - plenty of factor 50 Carl so no pinkness in sight thankfully! Plenty of walking but no running - diet was woeful consisting of hog roast baguettes by day & pub grub and lager by night!

Anyway back home late last night & normality has been resumed with 8.25 mls GA run @ 9.33 avg pace tonight followed by 10 x 100 strides.




16/07/2013 at 09:03

Ricky - nice to see you straight back in action after what sounds like a fun weekend. And yes, Mrs C cant bear to be apart from me for too long !!

Despite the knee giving me some grief recently I thought I would strap it up and give it another try (I wasnt totally ignoring Spoons' advice). A fairly flat 10 mile route in Nottingham (it seems to be the hills where I struggle with my knee) @ MP pace of 8:29 with no knee trouble. A beautiful morning and now I'm sat in the office sweating like a pig, I'm sure my colleagues appreciate it.....

16/07/2013 at 22:37

Good MP run Carter

Club session for me tonight - 4 x 7mins with 2 min recoveries followed immediately after by 6 x 100m sprints.

Hard session - 6.55 pace for the 7min intervals.

Edited: 16/07/2013 at 22:43
17/07/2013 at 21:44

Treadmill for me tonight post work. Just back from gym. Did 4.23 km in 20 minutes. (treadmill measures in km... But think that's just over 7:30 mile pace)

felt tough, was looking forward to the gym as I thought it would be nice and cool.... But it was stifling hot, felt like the air con was broken and it was miserable! Wished I had just ran outside!

17/07/2013 at 22:13

Just back in from run, think I left some of me out there. Am drenched but not from wet weather and covered in dead flies. More later when I have recovered.

17/07/2013 at 22:56

What a tough run that was tonight. First night of marathon training so I set off quite late on a LT run. Now this is something akin to a tempo run and I need to do a bit more thinking about pace and all that to make sure I am doing this right.

It was really warm and I was hot before I left.

First two miles were easy at 8:55 and 9:05 miling. Maybe a tad fast.

I was not sure if I could do 2 or 3 miles at pace as it has been so long. Next mile was 7:28 pace. Pretty good and I felt not too bad. Picked up the poace a litte for mile 4 and completed this in 7:20min. Now I was hurting bad by this time. A combination of many things so I decided that I would give it my all and get a 3rd mile in at pace. Well I think I nearly died on this one. Was beginning to feel a tad starnge and no wonder. 7:06 min. There was no way I could go another 100 yds at pace so I slowed back and did 2 recovery miles at 8:51 and 9:01 pace.

So 7.02 miles in 57:54 (8:15 min/mile avg).

I struggled through the last two recovery miles as I left a bit of me on the footpath during the 3 fast miles.

My ankle did not bother me much whilst running but is throbbing a little now.

So am cautiously optimistic that maybe it is behind me.

Am both really pleased and really knackered.


18/07/2013 at 07:53

Good work Ali and Carl 

18/07/2013 at 09:55

My Club run last night was a "reccie run" of the Haytor Heller event, which is taking place this Saturday.  It's 6 miles and I'd say it is a very tough trail/fell course; I would say it's unrunnable for large parts of it, with large boulders/stones, very steep incines/declines, a small river crossing etc.  However, I just had a look at the course record, and it is under 40mins, which is actually quicker than I can run 6 miles on a nice, flat tarmac course.  Hmmmm.  The group that I was in ended up being the middle group, and we did stop a few times to let people catch up etc, but we took 90 minutes to do the course!  This was on a pleasant, dry evening, if a bit hot.  I can imagine it would have easily been 30mins longer if it had been raining heavily.

Generally, I don't like the offroad stuff but I did enjoy it last night even though it was very much a shuffle/walk/climb strategy that I adopted.  It was made even better that we all ended up at a hotel owned by a fellow Trotter near Haytor, which we had a meal and a couple of shandies 

I'm marshaling the event on Saturday so I hope I don't send the lead runners off in the wrong direction!  I can imagine it would very easy to do in the middle of nowhere on Dartmoor.... I understand that a few years ago it was absolute chaos as runners were going off all over the place 

18/07/2013 at 18:58

Well done carl and big g!


Big G that sounds like a tough course, I don't understand HOW the course record can be under 40 minutes!!!

I did a long run this morning, just a very easy pace, 8 miles in 80 minutes.  Was boiling in the sun though.  Hottest it's felt so far up here in Aberdeen.

Felt fine afterwards, but then went out and when in supermarket I fainted.  Thankfully I knew it was coming and before I went down I managed to shout to a shop assistant that I thought I was going to faint.  She helped me and after a few minutes seated and with water I was fine.  Very unpleasant though, totally lost my vision and felt scared as it was happening.

18/07/2013 at 22:41

BigG - sounds more like an assault course than a run! hard going.

Carl - a fast middle 3 miles there for being out of action for so long - impressive sir!

AliBali -take it easy.. a bit of heatstroke maybe?

I had a GA 10 miler this evening .... 25deg when I left at 8.30pm and still 21deg at 10pm when I returned. Although it was a gorgeous sunny evening it strangely didn't feel overly warm on the run though - must be acclimatizing! Mind u it was an easy pace averaging 9.23

Not much speed work in this P&D lark so far which is a bit disconcerting - still gotta trust the training I suppose. That said my Tues evening speed session at the club will keep me ticking over

18/07/2013 at 22:51

Yeah Ricky I think the heat today was too much for me, plus I definitely wasn't hydrated enough. Don't know if anyone else is the same but I practically have to force myself to drink water during the day... Need to work on that.

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