RW Forum Six – Sub 4.30

Emmy Bug with Flatfooted

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24/12/2012 at 14:28

Printed!  Thanks Emmy.

Looks like something I could have a go at making with the kids, when I'm feeling brave.  Then in future I could simply give my daughter the ingredients and wait for my treats.  She's nearly five now, so it's time she started looking after me. 

Have a great Christmas!

24/12/2012 at 15:15
You're right about it being child friendly! My niece and nephew love making it... Although once they tried the coconut butter version they were converted!

Happy Christmas to everyone! As I'm still suffering with the flu - Christmas is postponed for the moment. I'd normally use this as an excuse to go running but I think that's out of the plan.
26/12/2012 at 11:13

Hi all, this is a shout out to any person more technically minded than myself

I've tried uploading all of the data from my Garmin training centre to Strava so that FF can see it... it works for some but not for others. I get the error message: file empty. But when I look in the garmin training centre - all of the data is there and I can see it 'as it should'.

Does anyone have any ideas?

26/12/2012 at 12:23
Emmy - I sometimes have this issue and find it is generally down to my Internet connection being rubbish. I just keep trying it and eventually it transfers. How about transferring it from Garmin training centre back to your watch then from your Ant+ stick to strava ? A bit of a pain but might work ? I've also heard that people can view your stats directly on Garmin connect, do you know if this is the case ? I'm going to have a look now myself
26/12/2012 at 12:35

Emmy - I am on Garmin Connect as apposed to Garmin Training Centre. On Connect you can add people to a list so they can view your training runs; go into My Profile Privacy to change your settings to whoever you want to view your stuff

26/12/2012 at 12:39
Hi Carterusm - thanks for this tip. I've restarted the export twice thinking that it was a problem in the export but its always on the same files. I'll give it a go to transfer back from the garmin TC watch and see if that works. I use the wired Internet connection instead of wireless as I thought that it could be the cause on the first attempt.

You can use garmin connect to share data and store everything online. I'm unfortunately not using the garmin connect just the training centre that came with the original CD. When I tried to export the data and use garmin connect to store my data - my antivirus on both PCs went crazy and it kept blocking it saying "malware identified". So I gave up and went to Strava and never had an issue uploading 'new' content.
27/12/2012 at 14:31

Hi everyone,

I went out for my first run since the flu. It was 3 miles and just a very gentle run but it felt great to be out there and I don't feel any worse for it. Definitely a bonus!

27/12/2012 at 18:52
Nice work Emmy. It obviously wasn't man flu then
seren nos    pirate
27/12/2012 at 19:24

glad to see that you managed to get out there.........take it easy 

28/12/2012 at 08:45

Emmy - I have logged on to Garmin connect this morning to see the following message displayed - "We have resolved the issues that some of you were experiencing when trying to upload data via the ANT Stick". Maybe that was the cause of your problem.

28/12/2012 at 15:25

Hi Carter - Thanks for that. I'll try and give it a go when I can next get on the 'main' computer. Currently Mr.Emmy is occuping it!

I'm unfortunately too stubborn to have man flu

@FF - I'm planning to do a test run tomorrow of 10-12 miles at 11.30 pace to see how I get on and gauge how back to fitness I am before the Enigma Double next weekend. What do you think?

28/12/2012 at 20:58

Emmy, saw this and thought of you


29/12/2012 at 20:23

Well now that that is out of the way......

How did the run go Em? Any issues?

How are you planning to attack the double next week?  What i would like is two steady times rather then one a lot faster then the other, With this many maras planned for the year we need to injury proof you, I would like to acheive this with back to back runs and double run days.

So rather then one LSR at a weekend (say an 18 miler), would look for two LSR's of 15 miles on consecurtive days.

This will take more time but running on tired legs will prepare them for the year.

Thoughts Team?

29/12/2012 at 20:28

Out of interest do you have a Parkrun near you?

30/12/2012 at 13:32
Hi FF, I managed 12 miles yesterday. It felt 'ok' and I stretched and rested a bit in the afternoon. I'll upload data to Strava to get precise breakdowns but I tried to keep it easy at 11min miling to not wear myself out. I didn't take on any gels/fuel and still felt ok which is a real bonus.

I managed 5.5 miles this morning as my recovery run.... Which turned a little into a tempo run as I managed 10-10.30 min miling for it. I feel strong and back to normal (if I can ever say that!)

At the moment I'm still planning on the double next weekend. I wanted to see how I felt this weekend and I feel a lot better. I'm going to make sure my diet is top notch this week (no crap, low GI etc)

I like the idea of back to backs. Should I be concerned that I'm not getting a singular LSR of more than say 15 miles? Or will my marathon mileage be enough?

In autumn this year I 'played' around with back to backs and did the following:
1 week (normally stretch week)
Sat: 18 miles
Sun: 10 miles

2 week (normally weekend after a marathon)
Sat: 15 miles
Sun: 8 miles

Would you keep them the same? Or play around?
31/12/2012 at 15:36

Like it, how about switching the two around from time to time so every other weekend your longer run is on the sunday.

Sat 10 mile

3 x miles at 11mm
4 x miles at target race pace + 15 seconds
3 x miles at 11mm

Sunday 18 miler

10.45 mm.

it takes a bit of discipline, we can then reverse this and add a longer RP+ part in the sat run say 3*11mm, 9*RP+15, 3*11mm.

seren nos    pirate
31/12/2012 at 15:40

Glad to see the weekend runs went well.......

31/12/2012 at 16:40
Ok. I like the sound of that. I'm going to see if I can program my garmin virtual partner to do those mile paces.

What would you say is my target race pace (minute miling) for 4.30?

Thanks Seren! I was a little concerned that I wouldn't feel right but it was ok. It was my first real day back at work and it was surprisingly tiring!

@FF - I'm not sure if you'll see this before the morning. I was planning on 5 miles tomorrow. Do you have a preference for the session or can I just run it easy/tempo etc?

Also....I may have entered a few more races *blush smiley*..... I blame my friend entirely it's not a marathon though....
3rd March: 10 miles race (Brugge-Oostende 10 mile race)
30th March: cretes de spa half marathon.
31/12/2012 at 17:43

If your feeling good, go with the tempo, would love to see a quick 3rd mile, post you splits on here after the run.

31/12/2012 at 17:51
Thanks for getting back to me, FF. Okidoke, I'll see what I can do and post it on here afterwards.

Before I have a glass of bubbly - I wanted to wish everyone all the best for 2013 and lots of sporty greetings!
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