RW Forum SIx – 3.30 – 4.00

Carterusm with Spoons

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10/01/2013 at 13:08

Seafood ?

10/01/2013 at 13:14


10/01/2013 at 13:16

How are the shins coming along ?

10/01/2013 at 15:44

Seem fine ish. I get the occasional twinge. Doing loads of physio exercises, pilates, yoga, massage, stretching, foam rollering.....


...... I hate it

10/01/2013 at 16:14

I think my mind is made up about the pacing group tpp, though to be fair, as long as I finish before Carter, I really don't mind!

10/01/2013 at 19:16

Interval training at the track tonight. It was slightly slippery due to the cold weather and as my session progressed it got slightly worse. 3/4 of the track was fairly slippy with just the back straight not too bad. So here are the split times:

Warm up - 0.5 miles @ 9:46 then 8:08 then 7:44 getting faster each 0.5 mile

Lap 1 - 7:05

Lap 2 - 7:05

Lap 3 - 7:03

Lap 4 - 6:42

Lap 5 - 6:45

Lap 6 - 6:35

Lap 7 - 6:42

Lap 8 - 6:38

I then did a couple of laps before going for a one off 800m which I completed in 3:24 @ 6:46.

Cool down of 1 mile @ 9:28

I was blowing at lap 5 partly due to the cold weather and it made it slighlty more difficult than normal to breath.

All looking good at the moment -

10/01/2013 at 19:30
Carter - good running. Am on my way home a little later than planned. OH is out and I need to do homework with the kids before going for my interval session.

Lights go off at 8.40 latest so looks like I am saling the fence and running in the dark again.

Hoping to do 12 x 400m depending on how much time I have.

Let you know later.
10/01/2013 at 19:53
Rachel - sounds like you are a wee bit competitive. Are you both running Manchester ?
10/01/2013 at 20:01

Hope so. Be good to have a thread smack down

Carter - great session there. And you got quicker throughout which is perfect. What was your rest between laps? And (because I've forgotten and I can't be bothered to look back ) how do the paces compare to what I originally suggested?

10/01/2013 at 20:03
Carl - yes we. And I'm going to kick her ass !!
10/01/2013 at 20:07
Spoons - the first 4 laps had a 1 minute easy jog in between and the last 4 had about 30 seconds walk and 30 seconds easy jog. Your target time for these was 6:40. I think I could probably knock out 6:30 as I started off tentatively because of the track conditions.
Take care out there tonight Carl
10/01/2013 at 21:26

So you now think you can do quicker than I suggested and a week ago you said those paces were impossible. We can all achieve far more than we first think. Every time my running hits a low I always look back on my first ever run when I ran the length of a football pitch, had to walk home and then think of all my achievements.

10/01/2013 at 21:27

Crikey Carter, some good running there (not that I'm worried mind!)

Carl- did you get out to run?

10/01/2013 at 22:05
Spoons - that's exactly what I said ! And, of course, you were absolutely right Now, when do I start in those 20 x 1600 reps that Minni suggested ??

Thanks Rachel. It felt a lot more comfortable than I was expecting. Obviously it was hard but it's meant to be. I'm sure I will have some not so good days but this last 3 days has definitely given me a lift
10/01/2013 at 23:11

I am back and alive

Very cold out there tonight and a little foggy at the running track. Scaled the fence again (I am getting good at this) and had the track and nearly the park to myself apart from the foxes who were looking at me as if I was some strange creature.

Track conditions were mixed. Windy down te finishing straight and a little slippy down the back straight.

Did about 8 laps as a warm up at 9:02 mm.

I did manage to do 12 400m laps somehow but thought I was dying on the last one.

Lap times as follows :

1. 1:31min; 2. 1:33min; 3. 1:31min

4. 1:28min; 5. 1:29min; 6. 1:31min

7. 1:27min; 8. 1:31min; 9. 1:29min

10. 1:32min; 11. 1:28min; 12. 1:26min

After lap 11 I thought I had only done 10 and was trying to work out how I would do 2 more laps but fortunately I got the brain in gear before I started what was my last lap.

I finished with about 5 laps at 9:35mm.

So lap speeds equate to 6:00mm - 6:12mm apart from one or 2 laps that went down to 5:40 and 5:48 mm.

I would have never thought I could run as fast as this for as many laps as I did.

Am really looking forward to my rest day tomorrow. Suspect I might need it.

10/01/2013 at 23:18
Well done mate, seriously impressive times
11/01/2013 at 07:10

Carl - no wonder you were dying on the last one - that was your quickest! Brilliant, well done. Were you quicker than the foxes?

400s are good and we now know the legs can turn over much quicker. We will need to do some longer reps as well. Don't just do 400s.

remember - the marathon is just 26 x mile reps with no recovery and 0.2 cool down at the end.

11/01/2013 at 07:44
Some seriously impressive track sessions there lads. Wish I had physio permission to participate in those! Yesterday I did an easy three miles. No run scheduled for today so am gonna hit the pool for a few lengths. Shouldn't be too busy on a Friday night. LSR is 9 miles tomorrow, looking forward to that.

Now, breakfast time... Poached eggs or beans on toast?! Hmm.
11/01/2013 at 07:46
I think the foxes were more interested in their trip to find their dinner amongst the rubbish bins of the nearby houses rather than the crazy person in lyrca pretending to be Usain Bolt. !!
11/01/2013 at 07:47
Carl, which track do you use?
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