RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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29/12/2012 at 17:40

Excellent time in what sounds like not the easiest of conditions Sarah.  I see some good longer distance times ahead - keep up the excellent work


29/12/2012 at 19:45
Thankyou everyone for all the positive comments, it's lovely and very encouraging.

I got my official results from park run half an hour ago and my official time was 20:29, I was the First Lady in my age group (30-34) but 5th lady overall!

Hoping to fit in a steady 10-12 miles tomorrow after I've been on the york against cancer steam train.....can't wait!

Just been looking at the runners world schedules that are up on here....they don't look as bad as previous years but the length of the long run seems to increase quite quick!
29/12/2012 at 20:46

Sarah, for what it's worth your 5k time suggests you are going to improve quite quickly (like the long runs on the RW schedules) with the right training.  Enjoy your 10-12 tomorrow!  What is the York against cancer steam train?

I'm doing the Ward Green 6 (more like 5.635) tomorrow, but not racing flat out.  I'm either going to run 9 miles there then run it at LT pace, or go there run 6 warm-up then do LT pace as that's my weakness along with VO2max and what I need to work on this marathon training.

29/12/2012 at 21:21

Yes, it'll be good to see what Sarah runs at BM and then we'll have a much better idea what we're dealing with.

Hilly a 6m race that measures 5.63 - the things dreams are made of!

I have an 18m tomorrow which is incorporating 14m of a run/race along coastal paths, beach and road. 

29/12/2012 at 22:52

Right ... I am DEFINITELY having beers and a curry before my next parkrun ...

Have a fab time tomorrow on the steam train!! I'm off on a 12 miler too so fingers crossed the weather isn't too terrible!!

29/12/2012 at 23:58

That's a great time for the parkrun Sarah! As DS2 says, the sub 20min 5k is definitely not very far away!!

Have fun on the steam train - we did that in Loughborough not too long ago and it was great fun

30/12/2012 at 08:08
Thanks Hilly. North Yorkshire moors railway have put a steam train on today that goes from Pickering to Whitby and back with a few hours in Whitby in between. Before Christmas they ran it as a Santa train for children, this was the only one that was on after Christmas to raise money for charity. I decided to buy tickets for my parents and husband hoping they would all like it as I really fancied it. The train they are using is supposed to be out of Harry potter-I'm quite excited. I hope you have a good run today. Now I've read the first few chapters of p&d I can understand LT and VO2 max and what it involves paces wise.

Hope you all enjoy your runs today (have a feeling Minni's is going to be a tough one, running on the beach at this time of year)!
30/12/2012 at 19:49

Whitby's lovely isn't it?  Well it was 25 years ago when we went!

OK question for the team:

I did 3 easy miles on Saturday, and ten miles earlier at 8:40 ish.  It was bit hard as I have been hungover since Christmas day really. So do I do a recovery run tomorrow, if so how long at what pace? I would normally rest the day after a long run.


30/12/2012 at 19:55

Sarah- if you want a real physiology- fest of  a running book try Noakes' lore of running- it is much more detailed than anything I ever studied at medical school- a lot of stuff about pros/ cons of altitiude trainig, different types of training, if the science behind it all interests you, it is many hours of interesting reading!

I've been laid up woth a combination of lurgy and oncall shifts, but now feeling a bit better, so need to get some serious miles in before the ski trip in mid- jan (I always mess up my spring training with a ski trip- this one is 2 weeks in USA)- getting excited about it now!

30/12/2012 at 20:07
Mr Puffy- a 3m recovery run will probably make you feel better. I would keep it above 9mm.
Tri- I'm off to Canada snowboarding for almost 2 weeks in the second half of Jan. I'm determined not to let it interfere with my training.. No excuses! Lol.
30/12/2012 at 21:13

Mr Puffy - yes I agree a 3m at a slow pace will be excellent tomorrow. 

Sarah - I can't remember where we're at Did you run today?

Tri - what marathon are you doing again?

Brol - It better not interfere with your training - remember the Jantastic team!

My run today was really good even though it was bitterly cold, running point to point into a strong headwind, freezing water on the beach and ankle deep mud on the trails, oh and dodging dodgy cows! Sneaked onto the road for the last 5 miles (bliss) and got it to 16.  Ran with Speedy from the sub 3:15 thread plus a club mate and really enjoyed it.  So nice to do something a bit different.

30/12/2012 at 21:52
Hilly how did your run go today?

Mr puffy, I love Whitby, was such a nice day today aswell, a nice refreshing breeze and the sun was out. Had a fabulous day and loved the steam train. Would certainly do it again. The little church at the top of the steps had a collection of Christmas trees filling it from all the local shops.

Thankyou tricialitt, once I've finished reading P&d I will give it a read, it sounds really good. I was wondering whether to develop an interest in sports medicine (but I'm worried about getting all the chronic back pain patients coming to me). Sorry to hear that you've been unwell and been on call but fingers crossed you've had your fair share of illnesses now for the next 12months so you can concentrate on running and skiing. I would love to go on a skiing holiday and almost went last jan but cancelled at the last minute due to getting into VLM. I was worried about getting injured, but I'm sure the cross training will keep you fit.

Go they have gyms/treadmills at ski resorts?

Brol how many sessions are you aiming for for jantastic? Do we start entering them from tomorrow?

Hi Minni, sounds like you had a tough run today....but what doesn't kill you makes you stronger!

I was initially going to run a steady 10 miles today but you suggested trying to do 12 today so it's not a big jump to 15 on Friday (although I did run 14 last week for my long run). I ended up doing 12.5 miles this evening at an average pace of 8:20min/mls.....I know it's still a little on the fast side but I am slowing down and promise to slow down more for my next LSR.....was just running out of time today!

Weekly mileage 32.2
30/12/2012 at 22:02

Oh yes Sarah definitely develop an interest in Sports Medicine then you can advise us!

Well done on the run today.  Did it feel quite easy at that pace?  Did you manage to do it outdoors?  I think it was windy everywhere.


Edited: 30/12/2012 at 22:02
31/12/2012 at 07:03

Sarah - I have a mate who is a top consultant, expert doctor bloke specialising in back pain. He says it"s so difficult because back pain is often one of the easiest things to fix. The problem is it's easy for him to diagnose and come up with the solution but really painful for the patients as he gives them exercises to do which are agony so they don't do them. Everyone wants an operation or a prescription but that isn't what they need at all.

31/12/2012 at 07:06

Sarah - sounds like you had a lovely day.  Another here who loves Whitby!

I didn't do the race in the end - my sensible head came on and decided against it when looking at my build-up and the risk of injury to a leg I'm already maintaining from a recent injury.  Did 2 parkruns last week and a longish run with 5 at MP effort and doing 2 parkruns tomorrow, so didn't want to push my luck.  I've always found it's speed that kills, not distance!

Lore of Running is the bible of running if wanting to understand the science behind everything.  I have read it many times, but for some of us without the medical/science background I have to say there are parts that make me  Definitely a book to have on the shelf though!

Minni - sounds like you had a really good run yesterday!

It's really windy here and I feel a run beckoning...

Have a good New Year folks!

31/12/2012 at 07:32
Morning. Minni I found the pace ok, legs felt fine up until the last .5 mile and then I could start to feel them tire, but I guessing that had something to do with the park run yesterday and walking around Whitby all day as I know last week my legs felt fine up to 13 miles and only started to tire at 13-14 miles.

Hi spoons, I have to agree with your friend, I guess its the same with alot of injuries in non professional athletes, you give them exercises to do but they don't tend to do them alot of the time, people want referral to physios (although again don't always do the prescribed exercises) or want surgery or an injection.

Hi hilly, its sometimes difficult to do the sensible option when you have people spurring you on and you want to get out there, so well done. I'm sometimes not very good at being sensible but due to having a lack of time it sometimes helps me to be sensible! Good luck with your park run in the morning.

I'm back at work today, have a feeling its going to be horrendously busy and to top it off I think I've left my doctors bag at a different surgery to where I'm working so I'm going to have an even longer journey to work this morning. I'm aiming to go straight round to a friends afterwards for a meal and drinks to celebrate new year so just incase I don't get the chance to come back on here today I would like to wish everyone a happy new year.

A well deserved rest day I think today!
31/12/2012 at 09:49


Wanted to wish you a happy New Year, and hope that 2013 brings you what you wish for!

Enjoy the weeks running!!

31/12/2012 at 09:51

Good luck Sarah, I've been working a little from home but not looking forward to Wednesday.

 I did the recovery, but I kept it to just over 2 miles on  a nice flat loop of freshly surfaced road near our house.  I woke up with a bit of soreness in my left achilles and knee and an ache in my right hamstring so we'll see what the effect is.  I have to say I feel perfectly fine now though and glad I've been out.

Definitely rest tomorrow, it's a long time since I ran 3 days in a row.


31/12/2012 at 10:35

Morning all,


We had a great holiday in Whitby last year, it's a lovely place and I doubt it has changed much in the 25 years since Mr Puffy last went. There's a lovely cliff-top trail from the abbey down to Robin Hood's Bay (about 6 miles) which makes a really nice run in the summer. We went on the steam train as well, which was great.


Anyway, back to business. I was ill over the Christmas period and haven't been running for over a week, but will be going out at lunchtime for an easy 4 miler. I'm following the RW sub-3:30 schedule and that starts off relatively gently - 26m in the first week, mostly easy or slow runs, which in the circumstances is probably a good thing.

Good luck to Sarah, and everyone else, with your training.   

31/12/2012 at 11:16

Sarah- I'm aiming to run 6 days a week in January which is what I'm doing at the moment. I made sure there's a treadmill in the hotel where we're staying and planning on getting all the runs in, it might just mean that I will cut one LSR short, I can't imagine doing 20m on a dreadmill to be honest. I am slightly worried about getting injured but will just have to be careful. I love my running but wouldn't miss out on all the fun in the snow!

Minni- if I feel like missing a session I will picture you with a stick, it seemed to work in the past.

Mr Puffy- glad to hear you enjoyed your recovery run.

Happy New Year to everyone, the hard work starts tomorrow! 

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