RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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10/02/2013 at 22:05
Well done Sarah and puffy! Well toughed out Puffy.

Sarah - I thought I had got back to you... Will check!
10/02/2013 at 22:37
Thanks minni, mr P def did better than me today!

For Tuesday, the plan is;

3 m w/u
1 m @ MP
4 x 0.5m @ HMP with 2 min recoveries
cool down.

This will hopefully challenge me a little but not too much, ready for my half on Sunday.
11/02/2013 at 05:03

Hi Sarah,

Training seems to be going really well! Good luck for Barca at the weekend. Any time in mind??

Got the job in Sheffield- will be based at the Northern from July. big relief, so can now start focusing on running...

11/02/2013 at 07:21
Morning Clive....I'm guessing you've been on call being up at 5 am? A huge congratulations on getting the job, especially after some applicants had known some of the surgeons already working there, you must have really impressed them, I'm so happy for you. When do you start work there?

It would be lovely to get a PB on Sunday (isn't it always) so I'm hoping to aim for between 1:33-1:35, but I will see how I feel on the day. Are you still doing that 10k in shef a week on Sunday? There is another event that day which involves running up all the steps in the university art building in shef....a friend was trying to talk me into doing it!
11/02/2013 at 14:01

Hi Sarah,

Not definately sure about next weekend as my eldest son has football that morning and his brother is going to a party so need to speak nicely to my better half!! I also might have got a place in the Silverstone half marathon in 3 weeks so may do that instead. Only so many favours i can ask for!

When do you fly to Barca?

11/02/2013 at 17:02

Sarah- very impressive bling on FB- loved it!

I'm predicting low 1:30s on Sunday.

11/02/2013 at 21:47
Silverstone half looks like a good one Clive...I was tempted. Retford have a half as well on the 10th of March but im not sure it would be sensible for me to do this...I will ask the boss!

Evening Brolish...thankyou. I tried to get the photo up on here but it was too big. Think it may have been beginners luck!

I would love to get 1:30 but I dont think I would be able to run under 7 min/mls for 13.1 miles...but I will give it a good shot!
11/02/2013 at 21:53
Training Diary for Forum 6 sub 3:30 (VLM)

Week 7 (day 43) Aim; Resistance training and a 3 mile recovery run

Actual, 45 mins of resistance training with stretches inbetween sets, followed by a 3.3 mile recovery run.

1st mile: I started at 10:00 min/mls and increased the speed over several minutes to 8:53 min/mls

2nd and 3rd miles I ran at 8:53 min/mls

0.3 of a mile I ran increasingly slowly until I was walking.

I did todays recovery run on the treadmill whilst daydreaming about running in Barcelona along the sea front!
12/02/2013 at 07:53

Hi Sarah - just popping in to wish you good luck for Barcelona !

12/02/2013 at 22:09

How are you feeling Sarah? Calm, cool and collected?

12/02/2013 at 22:59
I'm just imagining running around Wrexham industrial estate, past the Kellogg's factory...beans and chips in the race HQ...who needs Paella and Chorizo?

I went to the gym tonight, first time for ages, I really enjoyed it and only went home bEcause it was getting a bit late; I did 15 minutes on the rowing machine, 5x10 reps with light weights on abductors, adductors, leg press, chest, upper arms and back of arm and neck. Then I did a twenty minute hill programme on the tready, ten blocks of 1:40 going from 0% at 43m 10k pace to 7% at slower pace that I couldn't compute due to being in imminent danger of collapse.

Minni I wondered what to do tomorrow, my Wednesday run is a medium long run and it is up to nine miles...I wondered whether to increase the distance, or- preferred- to keep it at 9 and start to put in specific marathon target pace miles, say one mile warm up, 5x8mm then 3 easy miles to finish?

Hasta La Vista Sarah!
12/02/2013 at 23:04
Puffy - I'd do it the other way round - 3 wu, 5@ MP, 1m cd. Or 4 @ MP if 5 feels too long. A long warm up is always beneficial.
12/02/2013 at 23:20
Thankyou Carter, im really looking forward to it, im just hoping its not a huge anti-climex!

Hmmm not sure ive ever been called any of those Minni, think I only come close after a challenge run or a bottle of wine!

Lol.....Mr P.
If it helps, we have to be up at 4am to get to our flight...not looking forward to seeing that time of day again!

Your gym session sounded fabulous, no wonder you felt great at the end if you was near collapsing....sounds so satisfying.

Hope that you have a good run tomorrow. Are you racing this weekend too?
12/02/2013 at 23:34
Training Diary for Forum 6 sub 3:30 (VLM)

Week 7 (day 44) Aim; Gentle speed training which includes; 3 m w/u , 1 m @ MP
4 x 0.5m @ HMP with 2 min recoveries, cool down. Total 7 miles

I was going to check on RW what my plan was again for today as I couldnt remember....all I could remember was a total of 7 miles, with 0.5 mile reps @ HMP with 2-3 minute recoveries as this is what I discussed with Minni. Unfortunately I forgot to check as I was that excited to be leaving work. Therefore I didnt do exactly my aim, but I was almost there

First I did my resistance training and stretches. This was then followed by a 3m w/u;
1st mile starting at 11:00 min/mls approx and finishing at 8:34min/mls
2nd mile @ 8:20 min/ml
3rd mile @ 8:06 min/ml

I then did the reps; 4 x 0.5m @ 7:08 min/ml with 2.5 min recovery @ 8:20 min/ml

1 mile c/d starting at 8:06 min/ml and finishing at 8:49 min/ml

Total 7.2 miles

My normal TM underneath the aircon was broken so I ended up going on a different one...it was so warm compared to "my" treadmill which ended up making my speed training a little more challenging but nothing on a par with last week.

Now its time to do a little taper (mainly due to job commitments, travelling and sightseeing)...im sure the little rest will do me some good before I throw my self back into it again!
Edited: 12/02/2013 at 23:35
13/02/2013 at 12:35

Sarah- have a great time in Barcelona and good luck on Sunday!

13/02/2013 at 14:08

Afternoon all,

I haven't commented for a while but it's good to see that everyone's training seems to be going well. Especially Sarah - you've put in some pretty impressive performances in recent weeks. Good run by Mr P on Sunday as well.

We haven't been too badly affected by the weather down here. We had some snow a couple of times but it hasn't stayed around for too long, so I haven't had to resort to the treadmill on many occasions. I wish it wasn't so bloody cold though. 

My training has been going OK. The speed work has been quite hard but the long runs have been fine. As mentioned previously, we went up to Sheffield at the weekend (after having already postponed it once due to the weather). Unfortunately though we came back earlier than anticipated due to heavy snow being forecast on Sunday morning, so I didn't manage to get out for a run up there. Instead I did 18 miles near home, in 2:34:02 which is about 8.33/mile. It felt like hard work at times but I finished strongly and did the last couple of miles in sub-8 mins, so I was happy enough with that, especially as I haven't run that far since my last marathon training three years ago.

Tonight it's a ten mile slow run. I am going to run part of the way home from work so it doesn't eat too much into my evening (and I get to have my dinner earlier) but it won't be particularly enjoyable - ten miles in a flat straight line alongside a busy road.                

Good luck on Sunday Sarah, I'm envious of you - Barcelona is a lovely city and it must be a great place to do a race. And it will be warm!

13/02/2013 at 18:27
Brolish wrote (see)

Sarah- have a great time in Barcelona and good luck on Sunday!

Thankyou, im hoping to come back on here on monday (if I dont have internet access on sunday) with a positive result

Edited: 13/02/2013 at 18:28
13/02/2013 at 18:33
AndyA wrote (see)

Afternoon all,

I haven't commented for a while but it's good to see that everyone's training seems to be going well. Especially Sarah - you've put in some pretty impressive performances in recent weeks. Good run by Mr P on Sunday as well.

We haven't been too badly affected by the weather down here. We had some snow a couple of times but it hasn't stayed around for too long, so I haven't had to resort to the treadmill on many occasions. I wish it wasn't so bloody cold though. 

My training has been going OK. The speed work has been quite hard but the long runs have been fine. As mentioned previously, we went up to Sheffield at the weekend (after having already postponed it once due to the weather). Unfortunately though we came back earlier than anticipated due to heavy snow being forecast on Sunday morning, so I didn't manage to get out for a run up there. Instead I did 18 miles near home, in 2:34:02 which is about 8.33/mile. It felt like hard work at times but I finished strongly and did the last couple of miles in sub-8 mins, so I was happy enough with that, especially as I haven't run that far since my last marathon training three years ago.

Tonight it's a ten mile slow run. I am going to run part of the way home from work so it doesn't eat too much into my evening (and I get to have my dinner earlier) but it won't be particularly enjoyable - ten miles in a flat straight line alongside a busy road.                

Good luck on Sunday Sarah, I'm envious of you - Barcelona is a lovely city and it must be a great place to do a race. And it will be warm!

Hi Andy, its lovely to hear from you. Sorry that you didnt get to run out in sheffield, but least you missed the snow and managed to get home ok. Its been snowing all day up here in York....im not looking forward to my journey home once ive finished my evening clinic at all. Ive been told that the roads are not very good.

Congratulations on your 18 miler. To finish on sub 8 min/mls aswell is fabulous, you must be so happy with that result. Hope that your ten miler tonight isnt as bad as you predict and that you get home safely in the traffic.

I cant wait to go to barcelona now, the last few days have been quite cold, so it will be nice to be able to run out doors in a vest again

13/02/2013 at 18:36

Training Diary for Forum 6 sub 3:30 (VLM)

Week 7 (day 45) Aim; Rest day

The first of a 4 day rest, currently waiting for my evening (and 3rd clinic of the day) to start.

Its been snowing up here in York all day, the roads look terrible so im not looking forward to my journey home. I hope everyone gets their planned runs in tonight.

13/02/2013 at 19:08

I just listened to the traffic news sounds bad!

I'm off for my 3+4+1 as suggested by Minni, just cold & wet here all the snow has melted.

 

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