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Carterusm with Spoons

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15/01/2013 at 20:35
Spoons - makes a change for the south/east to have snow but none up north. Maybe it's a day for WFH ?
Bad luck CW, take it easy and don't overdo things.
Carl - are you doing your tempo at the track tonight ? If you are, can you let me know what the underfoot conditions are like on the track when it's like this. Cheers.
No more treadmilling for me I think. I am going out in the morning for an easy 9 regardless of the weather ! Then I'm off to give some blood for the first time ever. If I don't make it out alive its been good talking and good luck with your marathons ........ And make sure your all fun faster than Rachel !!!
15/01/2013 at 21:10
I always fun faster than Rachel. Oh, run faster? No.
15/01/2013 at 22:10

It was cold out there and very few runners out and about tonight. It was also seemed darker than nornal and as I could not use my backlight was running on feel for much of the run as I was away from streetlights.

Good thing is the GPS was working normally tonight.

Warm up 1.59miles 9:29 min/mile avg (15mins)

At pace 3.33 miles 7:11 min/mile avg (24 mins)

Cool down 2.15 miles 9:08 min/mile avg (19.45mins)

My fastest mile was mile 3 which I did in 7:02 min. I was dying for the last few minutes of the speed section and stopped after 24 mins because I came to traffic lights.

Certainly was tough both physically and mentally but glad I did it.


15/01/2013 at 22:23

Carter - sorry forgot to answer your question on running track.

I ran my usual road / footpath route tonight.

Last year when we had snow which froze, I could not use the running track for weeks as the temperature being lower than the surrounding area it took it longer to thaw out and the park people would not clear it.

When I ran on it last Thursday the back straight was a little slippy with falling temperatures.

So it will very much dpend on the approach of the people looking after the track.

Why don't you give them a ring tomorrow to see what they say.

15/01/2013 at 23:09
I am due for my track sessions on thursday so will see how things are then but we have forecasted snow for a few days from Thursday. Might be a case of just toughing it out and doing what you can, when you can and where you can.
That's a cracking session given the conditions Carl, well done mate. I think you feel even better than normal after such a good session, it makes you feel like you can run in any conditions.
15/01/2013 at 23:33
You are right carter. Never easy to go out on.nights like this but certainly does make you feel good when you come back in and realise that you had a great session.
16/01/2013 at 07:17

Good work Carl. And mile 3 was the quickest

take care out there in the snow and ice

16/01/2013 at 08:36

Morning all. It's another freezing cold day with fog now thrown in foor good measure. An easy 6.5 miles for me this morning at 9:54 -

Stay warm and safe everyone

16/01/2013 at 12:45
Looks like the weather is going to turn nasty here in London from Friday. Just in time for my next LSR.

That said it will just be getting colder for each of my next 2 runs.

Got get 10 miles in tonight after birthday celebrations for my 7 year old and a parent teacher evening at my sons school.

Keep warm and safe.
16/01/2013 at 20:09

Hope everyone's OK. I registered -11 degrees in my car today.....

16/01/2013 at 21:02
About -2 deg outside according to the car so probably -4 deg near the parks.

Heading out now but probably cut it back to 8 miles depending on underfoot conditions.
16/01/2013 at 21:25
Well done Carl. Do you find it colder last thing at night or first thing in the morning, which is your preference to do your running ?

The track is shut at the moment because of the weather so I will have to find some road/pavement to do my intervals tomorrow. After last weeks surprisingly good 8 x 400 I am going to do 4 x 800 @ 7:00.

What have you been up to Spoons ? I assume road running is out of the question for you at the moment with your shins and the weather ?
16/01/2013 at 21:33

Not a lot I'm afraid. I don't have access to a treadmill, the roads aren't safe and I can't get off road as I leave for work at 7am and get back at 7pm

16/01/2013 at 23:53
It must have been cold out there as I still have not warmed up fully and I have been back in just under and hour !

Did not see another runner tonight but I was much later going out as the parent teacher evening ran late by nearly an hour.

So I decided that I would have to push the pace to get back home at a sensible time (not sure that 10.45 is a sensible time).

8.5 miles at 8:36 mm pace.

Some dodgy underfoot conditions in places but generally ok. My legs felt fine and could have kept going but I probably needed another layer on as it was late and cold.

Carter - to run in the morning I would need to be out at 5.30. I think it would be much colder then than in the evening. It is always tough going out in the cold and going back out after coming in in the evening is never easy but I still prefer it.
17/01/2013 at 11:10

Well done for getting out guys!

17/01/2013 at 14:21

Planning to go to the track tonight before it closes for my interval session.

Last week I did 12 x 400 reps sp tonight I am planning on doing 6 x 800 m.

Hopefully it is not as cold as last night but I guess it is better than conditions for some of you.

17/01/2013 at 21:27

Evening. Hope the track went well Carl.

Carter - how's it going?

17/01/2013 at 21:31

Very quiet on here today. Everyone surviving the cold ?

It was very cold at the running track tonight, windy and icy underfoot in places.

I got there early enough and just managed to get my intervals in before they turned out the lights and I did my cool down in the dark.

I found it tough from interval 3 onwards tonight. A combination of a very late run last night slightly faster than I should have done and the cold tonight. AS this deamnds more from the lungs I found breathing in loads of cold air extrenely unconfortable.

Section times as follows :

Warm up, 8 laps at 8:55 min/mile

Intervals of 800m as follows :

1. 3:15 min

2. 3:12 min

3. 3:11 min

4. 3:10 min

5. 3:14 min

6. 3:12 min

Cool down, 6 laps at 9:08 min/mile

Really tough.

Thanks goodness tomorrow is a rest day. Supposed to get snow here in London tomorrow so Saturdays LSR might be a challenge.

Anyone else get out today ?

Edited: 17/01/2013 at 21:31
17/01/2013 at 21:39

Carl- very impressed indeed! My treadmill is becoming my friend....

17/01/2013 at 22:04
Evening. Been busy with family stuff so had to miss my interval session tonight. In addition, we have had plenty of the white stuff this afternoon and evening and its still coming down. So, I will be up early tomorrow morning to do a few easy miles. I can't get to the gym as that's near where I work in Nottingham and I am working from home tomorrow. Saturday I intend to venture into the peaks and take my new camera with me on my LSR. Should get some spectacular shots.

Carl - still some decent times despite the difficult conditions.

Rachel - at least you are still getting some miles in and catching up with eastenders.

Spoons - hope the shins are getting better
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