RW Forum Six – Sub 5 Vanessa Ford with Plum

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Plum    pirate
24/12/2012 at 12:56

First things first,,,,,

Having broken a mentee two years ago I would prefer it if you could just go out and get the gentle miles in for a couple of weeks just to make sure the knee will hold up once we start increasing, Whilst you can run every day can I sugget you run alternate days to ensure that if you do get any come back from the knee you arent already out running on it when it starts to hurt.
Try to keep the increase in volume down about half a mile a run..... a couple of miles a week at most at the moment. If you can do 6 without any knee problems by mid Jan we are off and running, literally

If you want me to customise a plan for you to make it more specific to your times/life/family/goal time etc I will do it with pleasure, at least that way we can adapt as we go along to fit in with changing goals, circumstances etc.


I am here to be used  


M...eldy    pirate
24/12/2012 at 13:03

You look well used ....

24/12/2012 at 13:48

You broke a mentee? did they enjoy it at least? 

Good luck Vanessa!

24/12/2012 at 15:04
That suits me Plum. I'd rather not have any more injuries. When I can get my daughter off my computer I'll email you my plan and goals etc. so you can see what you think.. I took a rest day today (birthday treat) but I'm doing parkrun tomorrow.
Plum    pirate
24/12/2012 at 17:02

21 again  ?  


and the old crone has been slinking around again looking for her broomstick I see ^^

Plum    pirate
24/12/2012 at 17:03

It wasnt a real person,  it was a Frog Emmy.......

24/12/2012 at 20:00
Happy birthday Vanessa, hope your having a magnificent day.
25/12/2012 at 01:01
What's wrong with frogs?!
Plum    pirate
25/12/2012 at 10:27

I break frogs.......


I was going to run this morning but it is absolutely tipping it down, good weather for frogs  ;-)


25/12/2012 at 11:13

Happy Christmas to all.


A very wet and cold 3.55 miles this morning avg pace 9.85. Now off to peel a hundredweight of spuds and sprouts. Have a fab day everyone.

Plum    pirate
25/12/2012 at 13:06

Just count it as cross training Vanessa, ............ heel lifts and calf stretches at the sink......

26/12/2012 at 07:52

Plum, how do I send an attachment on here?

Usually on a Weds evening I run with Sweatshop running group but they're running it this morning so I'm off to do a couple of miles and then spend some of my Christmas/Birthday money on a new pair of trainers in their sale.


26/12/2012 at 12:47

3m in 30.36 avg pace 10.12 - started to fast so the last 1/2 running into the wind was a struggle. Splits 9.3, 10.07, 10.99. Note to self, pace yourself.

Outlaws coming to tea so I'd better crack on.

26/12/2012 at 16:52
Just popping in to wish everyone here well
Vanessa, you have the most awesome mentor in Prune. He was ace for me last year; so supportive, motivating and kind. Though I also ended up broken and unable to run my spring 2012 marathon (this is coincidence with the Frog from 2011 and nothing to do with Plum, honest!) I went on to run two ultras later in the season and took 90+mins off my previous best time for one of them.

Good luck!
27/12/2012 at 07:23

What happenedFrodo-ho-ho?

27/12/2012 at 11:17
Flu-like bug in February followed by an accident with a bookcase in March that led to a bone-bruise on my heel (don't ask!) - just wasn't meant to be
Plum    pirate
27/12/2012 at 19:20

Vanessa you cannot be as accident prone as the previous 2 honest.

I have had a very brief look at your plan and hav a couple of suggestions........ if you dont mind I will faff with it and get it back to you some time tomorrow. i am trying to re-attach my shoulder at the moment......

seren nos    pirate
27/12/2012 at 19:23

good session there Vanesa........its third time lucky for Plum..if you don't do well he will be pressure

Plum    pirate
27/12/2012 at 19:27


27/12/2012 at 19:29

You can't get rid of Plum! He's part of the furniture around here

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