RW Forum Six – Sub 4.30

I think virtually anything in the sandwich is better then nothing, i rememeber eating a prawn mayo roll that my wife had at the Outlaw last year and thinking it was the best thing ever and i don't like prawns normally.

Don't get too hung up on it, we have a few options to try to find what will work for you.

@Khani - thanks!

@FF - I think you're right. I never normally drink full fat coke and this weekend it was the god's nectar!

I'll give it a go this weekend and report back.

Another call for advice... I have a bit of chaff on my arm from my t-shirt. Ive been using sudocream normally but this time its on a really sore part and the sudocream  isn't working it's magic. Does anyone have any secret remedies or ideas?

Ooooooh Emmy dahlink, I've just noticed this!!!!

You rocked it at the weekend, you were in a significantly better headspace at the weekend than you were at our Christmas Enigma and it clearly paid off

I was - and still am - very very proud of you my lovely mentalist

@FF look after her

When are you gonna mention a certain golden ticket though lovely hmmm?? :-P

Mwah!!!!

Emmy - I always use Savlon. Sudocreme just seems to keep it 'wet' and it needs to dry before flaking and dropping off.

SBH - I'm sure that 99% of it was down to your encouragement and seeing you run across the lake  

I would have mentioned the Golden Ticket*.... but seeing as there are no open races between now and Paris I didn't want to scare FF too much... I did mention that I was thinking about entering other races between now and Paris 

*= A golden ticket is 7 marathon entries for Enigma running events and first dibs on the Quadzilla event in 2014. Quadzilla is 4 marathons in 4 days.

@Orbutt - Thanks for the tip about the savlon. I'll have a root around in the medicine draw for some. 

I'll have you know that's probably the most running I've done in about 3 years  please don't whistle across the lake again it makes me think we've got a First Aid emergency lol!!!  How many times, I am a non-running Race Director

Our next events won't be released for a couple of months yet so you're safe for now

I'm sorry about that... We were trying to get Mel's attention to tell her where we were but she was completely unaware of us  You should know that the sound of my foghorn voice - I would have been loud enough for anyone to hear if there was a real emergency  Are you sure you didnt hear our rendition of "Bohemian Rapsody" on Lap 6? One walker said it was loud enough to wake the dead 

So, Quad next year then

Sister Bad Habit wrote (see)

So, Quad next year then

haha! You betcha! I'd even consider it this year if you had places!  Speedy Mel is a bad influence... The minute she confirmed that she had bought a ticket I replied: Quad 2014? And she replied: Whoop Whoop!

 Another Question for FF: I'm looking at the Eco trail de Paris (16-17th March). I was considering the 50 or 30km. What do you think? I need to register by the end of the month so wanted to get your advice before registering.

Emmy H wrote (see)

Another call for advice... I have a bit of chaff on my arm from my t-shirt. Ive been using sudocream normally but this time its on a really sore part and the sudocream  isn't working it's magic. Does anyone have any secret remedies or ideas?

Bodyglide, gods gift to triathletes, and it has sun block in it....er not that most people tan their arm pits....

Emmy - I'm in agreement with FF, Bodyglide is amazing stuff.   I ran a 30 miler in November in the worst conditions I've ever raced in,(torrential rain, windy and very cold) nearest I've ever been to having hypothermia...but no chafing

word of warning, do not Google the word Bodyglide

Thanks Shades and FF - I think I might need to get hold of some (my stick ran out). Normally I don't suffer from chaff in the winter so it was a bit of a surprise for me to get it just on my arm.

I'm planning on going swiming tonight to do some cross training. Our local pool is reserved until 17.30 for 'championships'... so i'll be interested to see whats going on. Am going to Frankfurt tomorrow until Friday night so will get a run along the river in and hopefully a little gym session

.... not to mention turning the water green 

Good drills Emm, this time of year gyms and pools everywhere are packed....give it a few weeks and the resolutions will be broken and they will be ours again.

My swim training always seems harder then my run and biking.

Enjoy Frankfurt, out of interest, whats your stretching/warm up down in general like??

Greetings from a very cold frankfurt! Ive been wearing my thermals and still I was cold! But it was nice to see so many runners out and about. 

If i'm being honest - I really don't like swimming when there's lots of people in the pool as it just annoys me more than relaxes me! I also don't feel 'fast' enough to move into the fast lane (there's only 1 at my local pool). I'm thinking about getting swimming lessons to be more 'efficient' in the pool and less like i'm going to drown. Yesterday I managed 

10 laps warm up (breaststroke)
5 laps front crawl
5 laps backcrawl
8 laps 'running' the pool and stretching in the water
5 laps no legs
5 laps no arms
15 lap warm down (breaststroke)

I've been out for a gentle 5 miler today and I think there's something wrong with my garmin - it was recording a 6 min mile.... there's no way I was doing that! Feeling a little achy but I think that was from running up and down the bridges more than anything!

@FF - After I finish a run, I normally walk for a little bit to catch my breath and then I'm doing hamstring/calf stretches that I got from my physio.. it might be easier for me to upload a pic of them? I also use the stretches that I found in the P&D book and from youtube  I try and mix it up a little bit to work different muscle groups.

I know that I don't do them for long enough (5-7secs) but i'm normally bursting for a wee when I get back. Once I've had a shower - i'll do some self massage on any tight areas and use my grid roller to do some of those stretches and I find that it really helps me.

Do you have any suggestions?

Also, I was planning on a gentle run tomorrow morning instead of my tempo run. At the moment I feel like a giant stomping around instead of a fairy (stupid analogy but I hope it makes sense).

Tenjiso wrote (see)

.... not to mention turning the water green 

I don't like to think about that 

Well done on the double..you make it all sound very straight forward- hope mine goes as smotthly- I suspect my brain will go AWOL at some point - so your ave pace was how much slower than usual marathon pace?

My big trouble with Ultras is knowing just how slow to set off- on the 40 miles, I was at close to marathon pace for the first 10 miles- but still near the back of the pack- although that was the easiest bit underfoot, so I am sort of glad I took the opportunity to do a bit of decent running at the start , as later on there was a lot of tramping through shoulder-high grgass/ nettles, etc, with an enforced walk break! I always set off too fast in marathons too- it is so hard to let the field streak away, and just plod along as they fade into the distance.

Just bakc from 14 cold miles on a lovely crisp moring- away ski-ing tomorrow

Marmite sarnies ( if you a lover, not a hater) are the db's.