RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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16/07/2013 at 17:24

Mr P - have a great holiday! I hope the travel disruption is kept to a minimum.

Angela - I reckon you'll see a big difference in your next half with those 5K and 10K times. 

Re. your speed session - we've all had days when it doesn't quite happen so I would just forget about it. It's very hard doing speed in this weather anyway (it is for me anyway).

Of course you live in the posh part - I wouldn't have expected anything else

16/07/2013 at 23:15

Think I might have to google that Angela, never heard of micoach before. I hope you win something...sounds like you will if your in 2nd place...not many people will be improving like you are in this weather! Im a bridesmaid on the 10th of August in sheffield so I wouldnt be able to make the 10th/11th unfortuantley. Do keep me updated with dates though...fingers crossed I will be able to make one.

Malcs..youve got me wanting to watch karate kid now! I agree with you, speed sessions in todays heat is a killer....I didnt think I sweated when I ran until today!

Hi puffy,  did you make it to kefalonia ok? Hope you wasnt waiting to long to bored and youve started your holiday. My half is in Bishop Wilton, just north east of York (wolds half), supposed to have a festival/fair taking place to so im quite looking forward to it (but maybe not the 2-3 mile long incline that ive been warned about).

16/07/2013 at 23:22

Angela, you still did fantastic with your speed session so dont worry. Like you said, your legs will be tired after getting your new PB on sunday (which is a tough speed session in my eyes) and todays heat.

I decided to make my own interval session up today using ideas from yours above and the ones from the magazine. I did this after my resistance training

I did a 2 mile warm up, increasing the speed from 8:57 to 6:40 m/m near the end 

I then did 3 x 4  mins at my best 10k pace (6:40m/m) with 90 secs rrecovery followed by 3 x 4 min just slower than 5 k pace (6:27 min/mls) with 90 secs recovery.

Cool down 1.5 miles at 8:20 -8:57 min/miles

total 8 miles average pace 7:52 m/m

I really didnt think I sweated when I ran (just sometimes get a small amount of salt on my head) however today proved me wrong...boy it was hot...but satisfying! 

Edited: 16/07/2013 at 23:23
17/07/2013 at 18:07

Hi hi, seeems a non runner decided to do a couple of races this month, so far improving his handicap by 7 points and putting him well and truly in first place grr!!

sports massage tonight, so no running, but In other news, getting closer to that 6 pack, and I'm not referIng to the beer i'm sipping on the train home... Am just over 60kg now- was 63-v high for me- when I picked my wedding dress though... D'oh!!  Was aiming to get to 58, though I think I need to spend an hour a day on abdominal work for them to show... I don't know how Jessica Ennis does it!?!

17/07/2013 at 18:10

I guess from the description of sweaT that u did ur speed work outside Sarah? It's getting to the stage it might be worth training in the dark! Would certainly be good prep for TR!!  I'm excited to meet y'all now . And FYI carrot cake came out of the freezer yesterday to be iced today

17/07/2013 at 22:29

Can you find out where they live and sabertarge any future runs they will be doing this month and then get a PB this sat and win?

im envious of you, I ve been working ona 6 pack for over a year and im still no where near,  my BMI is 19.5 and %fat was less than 20% last time I did it and still no 6 pack, dont think I will ever manage it....I must be an apple!

I really cant wait to get my hands...or rather my taste buds on your carrot cake 

No running for me today worked 8:30-20:30 

Edited: 17/07/2013 at 22:30
17/07/2013 at 23:42

I got out for a nice 9 miler today in the middle of the day. I we're talking sweat then I think I'd beat all of you. It was pouring off me. 

Don't know how you all manage to be so quick in this heat. 8:40 pace was the best I could manage today. Still getting some pain around the achilles. Definitely have tight calves. I reckon me peroneals are like guitar strings.

Been using a rolling pin instead of a foam roller - hardcore!

Carrot cake will do the six pack plans no good at all Angela. I'm willing to help rid you of the temptation and keep your quest on track though. What more can I do?


18/07/2013 at 12:06

Hihi, Unfortunately, I don't think I have a chance of beating him... TR means I cant enter a race the last weekend in July, and I think I'd need to do 2 more at current form to get past him, so I will have to settle for 2nd, or worse!  It can all change - at 3rd at the moment...

6-pack - getting closer doesn't mean I'm there!!! flatter stomahc, but still not definition

And well, the carrot cake, it came out of the oven rather domed, - too much baking powder according to my mum, so will have to adjust the recipe for the real thing.  But it did mean I had to level it off before putting the marzipan on, so, there was a bit for me to try.  Tooting my own horn now, it was deliciously moist... perfect texture.  But I found the nutmeg a bit overpowering... perhaps that will die down in the next week, but if not, it might be worth having it with some double cream to take away that spicey edge...  Looking at all the cakes, I'm not quite sure how we'll get rid of the rest...there are currently 3 cakes sitting in my living room, covered in marzipan, and waiting for their fondant icing coating tomorrow... then I will be making an earl grey sponge to go on top... I've been busying myself with the sugar roses, and sugar teacup and saucer as well - hoping I wouldn't have to make those parts again... but like bone china, sugar art can break... so I'll have to be really careful with them

19/07/2013 at 16:04

Cake and decorations sound fantastic Angela!

Can you not find a Parkrun near the TR? It doesn't start until 12:00 on the Saturday so you have time to do the Parkrun and be back in time for registration

19/07/2013 at 16:06

Hmm that is a cunning plan... Now the seed has been planted, not much chance I wouldn't do that!!

19/07/2013 at 19:20

8 miles away - 20 mins in the car

TR24 registration closes at 11am - should give you plenty of time. 

19/07/2013 at 20:15

But who will drive me there?? I'm coming by train- surely I can register for tr on Friday night??

19/07/2013 at 22:34

Haha Malcs, thats so nice of you offering to help with the six packs!! Sorry to hear about your calf...hope its nothing serious and it improves with a bit if rest, the rolling pin and some physio on Monday. I thought we were mad enough running for 24 hours (even in a relay), you would have to be hard core to do a park run first!

Angela on a positive if you come 2nd/3rd this can still aspire and work towards becoming first next time! It will be more difficult for that guy to beat you again aswell! Wow, you've been so busy with your will have to take a picture of all the bits youve made and upload them so we can have a nosy....unless the cake is a surprise for your wedding of course! I bet the cake is delicious....I like nutmeg so it will be perfect 

half marathon in the morning.....thinking even marathon pace in this heat is going to be tough! The speed the other day wasnt easy!


19/07/2013 at 22:35

Good luck at the park run tomorrow

If im driving down...I could superwoman!!!

20/07/2013 at 09:52

i was gonna come on here earlier to get my excuses in early in case the parkrun didn't  go to plan- too much wine, it's too hot etc, only it wasn't hot- luckily I didn't need to.. Another pb 22:32

20/07/2013 at 12:56

Aargh beat me by 30 seconds!!!!

we got her eok Internet very patchy though. Have run once six miles it was 39 degrees so up early tomorrow to drive to flat area for long run

20/07/2013 at 22:48

Only 29... The time was actually 22:33

21/07/2013 at 09:33

A huge congratulations Angela...I don't think it will be long before your beating my PB at this rate! How does that put you in the other rankings for best improved? 

thats dedication puffy running6 miles in 39 degrees heat and then getting up early to run today. How far did you manage this morning? What was the temp? Hope it went ok and you took plenty of water with you.

my race went better than expected yesterday. It was still warm but due to it being overcast it wasnt unbearable like it had been in the week. It was quite favourable for running if im completely honest. My plan was to run it at MP (7:20) as it was still warm and it was a hilly, tough course. The lady who wins our local 10ks in 38 mins has only got 89 mins on it twice in previous years

21/07/2013 at 09:52
Right...Race report....the wolds half marathon..Bishop Wilton;   The first half mile was down hill, then the next three miles undulating, this bit was quite pleasant and I managed to maintain an average pace of 7:20...perfect!  3.5-6.5 miles was uphill....this bit was tough. They described it as a moderate gradient on their race info pack...and it just went on forever, my pace slowed down to 7:44 m/m. The next half a mile was flat and on the road but this was then followed by a steep descent off road on a very uneven rocky path. I almost went over three times and just before I was about to slow down and become sensible (as I didnt want to risk injury) the path turned to uneven grass through a field around the bottom of a hill (Full of cow pats). By the end of this stage my pace was back to 7:35m/m and I decided that i would be happy with an average pace of 7:30 rather than 7:20 due to the terrain.   After finishing that section, it was then back on the roads. This was again undulating but it allowed me to pick up my pace alittle and pass a lady in front. There was a bike race on at the same time, but going in the opposite direction to us. At this point we seemed to be getting in each others way and no one seemed to know what side of the road we should both be on. Im surprised an accident didnt occur to be honest. I was running in the middle of the road at one section as the cyclist were to my right but one nearly wiped me out as he slowly drifted in to my path. The course was undulating until mile 11 and my pace improved to 7:33 m/m. At 11.5 miles another big hill came up...again this was described as a moderate gradient and lasted until mile 12-12.5. This was a legs felt alittle like jelly with the previous hills and off road section....however i was still over taking people (men) so i must have been doing ok.   The last 0.6 miles was down a deep descent again, this was so steep and fast I found it difficult to stop and again was scared about falling over or damaging my knees. This bit brought my ave pace up to 7.27m/m.     If it wasnt for the hills and off road bit I think 7:20 pace was very comfortable for me and I hope I could maintain this for the FLAT road marathon! I was able to hold conversations with those around me and take in the sites (on the undulating parts) and I didnt feel like I was racing.   I was third lady (which I didnt expect as I didnt go out to race) but actually got second place prize as the winner had entered on the day! I won an iron (which I was actually very pleased with as I was about to buy one. Pricing it up it costs between £65-£75 depending on which store you go to!   After the half I managed to do a 2 mile cool down (10m/m) so im now up to 15 miles for my long run. 
21/07/2013 at 09:57

Kalimera   Excellent run Sarah, I need a new iron too!

well I tried to prepare all day yesterday, tuna salad for lunch, and we went to an Italian for dinner sand I had a nice tagliatelle bolognese   No alcohol and an early night. I couldn't sleep though so we read till the early hours. I got out at eight and rather than drive I ran down to the village and did several laps each a third of a mile. There was a little bit if shade and a slight breeze, it was very nice seeing all the guys setting up for the day, they work so hard, they won't go home till after midnight. I kept going for eight miles then started the climb back to the hotloop carried in then looped around through the old village full of fruit frees and little small holdings o make up ten. It was hot again but I had quick shower by the pool and swam le couple of lengths. We'd missed breakfast by now so we wandered out to the nearest taverna for  a couple of fried eggs and coffee. There were several swallows nests in the eaves with little chicks in and the parents were flying in and out feeding them. So now I'm just waiting for the tour to start. Pace was around 9mm so will have to do bit of work when we get back To get back to pace. 

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