RW Forum Six – Sub 5 Vanessa Ford with Plum

Welcome, enjoy and I would say congratulations, but you've got Plum!

Errr yes .. if the old codger remembers his way back in, he's geting old you know

oi.......I shall go off and stalk Vanessa......... she doesnt realise how lucky she is. 

I get the youngsters.......

Quoted from Vanessa....... who we will have to find a proper forum name for  

I am 45 years old and just got into running this year. I'm quite fit and before falling in love with running was a walker/trekker. This year trekked to Everest Base Camp, completed 12 of the Welsh 3000s and walked London to Brighton to raise money for the local hospice.

I'm a mum of 3 working 30 hours a week as a Teaching Assistant in foundation (4&5 year olds) so my job is quite active.

I am happy to run in any weather (although ice scares me due to injury potential) and am very determined once I set myself a goal.

I've got confirmed entry to MK Half next March and Milton Keynes Marathon next May (again supporting the hospice) and I want to give it my best shot. I'm just back to running after 2 weeks off after slipping while running and twisting my knee so I need to up my game again.

My PBs are:

5K 28:09 and 10K 1:01:17

My hope is to complete the Marathon in under 5 hours.

My usual training is Mon - Body Pump, Tues - run 30 mins, Weds- run 30 mins, Thurs - Body pump, Friday - run 30 mins, Sat - LSR (longest 8.5 m before my knee injusry so I may need to build back up), Sun - rest.

Cheers

Vanessa 

Oh poor Vanessa.......did noone explain to her that there is a booby prize in the RW competition

and you can shut it as well Blodwyn  

Congrats Vanessa, good luck with your sub 5 goal 

Thanks, only just got the news as I was busy all day yeasterday .

I'm off out in a minute hoping to do at least 4 miles, assuming I don't get blown away in the process.

This week I have done: Mon 2.8m, Tues 3.2m, Weds, 2.5m. Fri 1.5m - none of them particularly fast as I'm building back up after my knee problems.

I'll be back later to let you know how it goes.

I'm back

4 miles done - best run I've had for ages apart from the vast amount of mud and water. Most of my favourite route is literally under feet of water so much running on the redway roadside paths this morning. It's pretty hard running into the wind today.

Time: 40.29    Distance 4.01m   Avg Pace: 10.06  

Things I need to work on: running slower so I can add on the miles and cutting down on the red wine.

My trainers are now stuffed with newspaper drying and I'm of for breakfast.

Spence wrote (see)

I've only run 2 miles in the last 3 weeks, had a gamy leg...
Thing is my mojo seems to have departed
I'm hoping coming in here will get me back on track!!

Enjoy your run

It's awful isn't it - I had 2 weeks like that and all I wanted to do was get out for a run. Hope you manage to get out again soon.

So, any suggestions for which plan is best to follow? I've got Shades and RW plans printed so if anyone has used either I'd love to hear what you think.

I am sure Plum will have a good old selection for you to use .... if he can just remember where he left them

*Sits very quietly so not to be spotted by the scary one!*

I used the RW sub 5 plan last year for Chester and didn't get it, but that says more about me in the last 6 miles than the plan  I used a sub 5:30 RW plan at Windermere and did 5:02 but that was only cos I was determined to beat the "Scary one's" time !!

"Things I need to work on: running slower so I can add on the miles and cutting down on the red wine"

Lets make sure the knee holds out, we have 4 months why not plan at the start to stay at 10's

Red wine reduction can if necessary be proven to have a detrimental effect on distance  

Vanessa I will PM you tomorrow hopefuly with a few idea and suggestions which you are free to ignore completely,

 .

happy to stick with the 10s and the red wine boss.