RW Forum Six – Sub 4 Running Rachel with Cheerful Dave

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17/03/2013 at 09:52
Rachel - good running from you yesterday. Good to see that you are enjoying it again.

RWTW - sorry to hear that you are still trying to sort out the injury. Good to see that you are not putting yourself under too much pressure.

Best of luck to all those racing today.

Completed my 22 mile LSR yesterday at 9:47 pace so was on my feet for 3:35. Having had a busy week at work and this being the third day in a row running plus fitting it in between family stuff this was never going to be my best run. But the important t ing is that it is done and I can now start the recovery process to be in tip top shape for Paris.
17/03/2013 at 10:57
Good solid run Carl - great time on ur feet.

22 miles also this morning - 3:25 avg pace 9.19 ... Tired but felt fairly comfortable in the closing miles.

Off for some green beer now
17/03/2013 at 11:30

Well done Carl and Ricky! You guys are doing tremendously well! I am thoroughly enjoying sharing your journies!! 

17/03/2013 at 14:21
Alloa HM today wet and cold 1hr 46 16 secs felt great even paced a friend to a PB countdown to my next 20 miler next week
17/03/2013 at 19:20

Brilliant running Dd!

6 miles for me today at 8:15 pace. Felt like a really good run. Thanks to the large cake I ate earlier this afternoon I think, I wonder if I should reconsider my fuelling methods?

17/03/2013 at 19:33
Good running Dd - I'd be more than happy with a 1.46 in my HM next week
17/03/2013 at 20:12
Rachel, great paced 6 miler.

Carl and Ricky, you are both machines with those 22 mile runs!!

Great half dd. similar conditions for the reading half.

So I dragged my arse round in 1'44'55 which I'm frankly delighted with! Didn't feel great the first 8 miles or so for some reason but kept it around 8'05 pace. Then started to feel a bit better and kicked I think (need to check the splits on garmin) for miles 9, 10 and 11. Around 7'25 to 7'40 for them BUT then got a bloody stitch so had to slow down but kept it just under 8 min miles until about the last 400 yards (running with the stitch for those 2 mileswas really painful) when I realised I was going to have to suffer big time to get under 1'45! So I bit my lip and went for it - boy did that hurt but it paid off. I know the last 200 was 6'30 pace as well so I really did go for it!!
17/03/2013 at 20:43

Great run Will - well done!

Sprint finish into the bargain by the looks of things... no pain no gain as they say but worth it to get into the sub 1:45 club

Is that a PB for you?

17/03/2013 at 21:12
Thanks Ricky - worth every penny. The beer tastes so good now )

Yes indeed, my previous pb was 1'54 but I have been doing a lot more running this year!!
17/03/2013 at 21:17
That was meant to be a smiley face by the 'beer' above!
17/03/2013 at 21:56

Great PB by over 9 mins then Will  Congrats!

Several pints of guinness consumed this afternoon to celebrate St Paddys Day & of course rehdrate after my LSR ... there is no doubt that it does taste better after a run!

Cutback week now for me & then my HM on Saturday.  Boy do I need it - quite tired after a 60 mile week.

17/03/2013 at 22:23
Will and Dd - well done on your races today, some impressive times indeed.

Ricky - you are in a good place for a PB next week, what is your target ?

Rachel - cake is good Great run today old girl !
17/03/2013 at 22:32

Well done Will! I can't believe the half marathon times we are seeing on this thread!!

18/03/2013 at 08:08

Carter - I will be happy with sub 1.45

My PB is 1.41 at the same race 7 years ago. My more recent "born again" PB since my return to running 12 mths ago is 1:53

That said I would love to beat my PB of 7 years ago this Saturday and if I'm feeling good will give it a shot... sub 1:40 would be amazing however a big ask for me I think.

The strategy will be a simple one - start at, or close to, PB pace of 7.45ish and see how I feel... if it feels sustainable will try and knock a few quicker miles out mid race to see if sub 1.40 might be on.

18/03/2013 at 08:17

Ricky - in my race yesterday there was a group of 3 of us and we ran about 8 miles together. We seemed to take it in turns at the front of our little group and I fellt I got dragged along at times whereas if I was on my own I could easily have slowed down. So I would suggest picking up someone running at your pace and run with them. I think 1:45 for you is achievable and hopefully you might surprise yourself and crack 1:40 !

Cheerful Dave    pirate
18/03/2013 at 08:41

Great racing Dd & Will.  That'll be a negative split then Will, which is always nice, and sneaking inside 1:45 must have felt great.

You've not lost a lot of pace Rachel.  Cake is good...

18/03/2013 at 17:17
Will great result under 1.45 hoping I can nail that milestone after MCR marathon.
April is almost here people not long to go
18/03/2013 at 22:15
Thanks everyone.

Ricky, sounds like a good pace and strategy. Good luck for Saturday - which HM is it? Flattish??

What was your race carter and how did you get on?

Dave, it was brilliant to just get under 1'45! Especially as I thought I couldn't push any harder but then just did for the last half mile!

If anyone's interested my mile splits were 8'02, 8'14, 8'06, 8'04, 7'45, 7'49, 8'29, 8'10, 7'57, 7'26, 7'39, 7'59 (stitch from here on!), 7'33 and 6'36 for the last 200 yards..

Not sure what that means other than pretty sure it's a negative split overall!
19/03/2013 at 05:33
Hi will - I ran the South Yorkshire half in 1:38:04 which was a new PB by nearly 8 minutes.
Good running from you, how are you feeling now ?
19/03/2013 at 07:19

4 leisurely miles this morning @ 8:52. Lovely to run in daylight so early!

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