RW Forum Six – Sub 5 Vanessa Ford with Plum

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  

You look well used ....

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

Good luck Vanessa!

21 again  ?  

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

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

I break frogs.......

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

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.

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

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.

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.

What happenedFrodo-ho-ho?

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......

good session there Vanesa........its third time lucky for Plum..if you don't do well he will be sacked....no pressure

Eeeeek   

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