Sub 3

I'd bloody love to do it. I'd hopefully get a practicioner of homeopathic medicine who has done something very minor, and I rouse the other eleven jurors to get him banged up for life.

Then again, it'd probably be a bloody complex tax investigation that goes on for months.

The day that I go on holiday and not have to come off the beach to sort out some problem is the day I'm ready for jury service. The day I can afford to replace my trainers after 500 miles ditto.

RS/TR/LJ - if you do a midweek run on a treadmill, you can bang out 16-17 no bother without it affecting the next run. That's just a personal observation.

I did 14 in the gym this morning because I can't stand doing doubles at the weekend, wanted to get decent mileage in and didn't want to prevent a rollocking good 18-20 miler tomorrow. If I'd done it on the road I think it would have tired me.

Fresh as a daisy tonight in fact. Pub, drink, MOTD ......

LJ - cheers, I think you're probably right 15 midweek will probably do the job. Sounds like you're going well.

LD - not a member of a gym so it'll be road, point taken. I was glad to see you put Stoke away (you are City right?) Zabaleta is a class act.

Dan - will you use a garmin to (help) pace the sub 3 train then?

TR - noted (matches) Swimming coming along nicely, managed to keep it going this time. Do you find it helps you aerobically with running? Either way I enjoy it so thats the main thing.

Swim first thing and then short run mid morning.

Will read back soon, but want to have a hot bath to de-mud and unfreeze!  I found the Mids XC pretty tough going; when we arrived on the team coach it was very snowy; by the time of the senior races the course was an ankle deep muddy slush puppy.  I spent most of the time trying to stay upright and not go arse over tit...  Still, I placed fractionally better than previous attempts (41st v 45th in 2010 and 52nd in 2008), so I guess that's something.  Nice to see Speedy and someone shouted 'Jools', which I'm guessing is a fellow fredder.

Well done on the 18s, TR and Matt.  Good to hear that the knee may be recovering TR - hope there are no after effects tomorrow.  Sounds like the puppy is in sub-3 shape, Matt!

Dids: sadly, our paths will not cross in legal land.  I don't sully my hands with crime.  This also means I am clueless as to how to get out of jury service, I'm afraid!

Al_P - i think I saw 22M in there somewhere, so well played.

Jools - well done on the improvement

LJ - dont repeat the head start tactics at VLM !

Dids - no plans for any treadmill running for me, so it'll be 12 to 14 outside

RS - dont think that swimming helps running, but its good for the core and helps flush some healing blood round tired muscles.

My legs ache,  I think a few beers might help.

I still haven't thawed out from the Midlands XC. Hideous is the only word. I was there all day as the only lift I could blag was with a bloke taking his son for the first race of the day. Mine was 2nd to last. I thought I quite liked muddy courses, but this was beyond a joke. I couldn't even move in forwards direction. Legs were going everywhere and I ran most of it at an angle like a wonky supermarket trolley. Well, I say 'ran', I don't consider that to be actual running. Rubbish. 

Midlands XC was AWESOME!!!!!

A genuine homage to trench warfare in WWI.
Absolutely the worst/best XC conditions I've ever "run" in.
There was less friction to be had on that course than would have been found by rubbing up against a "Lazlar Lyricon custom job".  

Have just looked at Garmin.  Average pace for the race: 7.58m/m.  And yet my legs are tired.  PMSL.

The Angel of the North guards the way to the secret path. The dark line on the horizon is the top of the climb for this run. It was knee deep at the turning point and not very runnable. Wanting the snow to move on though, as have not been able to get in a tempo work for well over a week now. Was hoping to run 20, but running 18 was tough enough in this weather. Bought a rumble roller after this run, as the lack of bounce from the snow has left my legs feeling VERY heavy and sore.

TR hang in there. I am not sure I could even run my goal MP in a 5km right now! Maybe look to enter a HM or 10km have a mini taper and test the legs over something more competitive. That would hopefully give you more of an idea of where you are.

TB - whereabouts do you live then and who do you run for? I run for Heaton Harriers, live in Jesmond (studentsville)

Can either of you North East based chaps recommend a route in Newcastle for 20 miles and no chance of getting lost? I'm hoping to get up there next weekend. Based in Kingston Park. Familiar with the Town Moor and not a lot else. I didn't take up running until many years after I moved away.

Great stuff TR. I suspected you'd go well past your stated 15 The pace will come back quite quickly as you get back in the swing of it so don't stress it.

RS78 - I think a slow 15-18m in addition to a long run is ideal for marathoning personally. It may be the case that it's something you have to build to over several cycles, but if you keep it slow it can only help you.

LD - if you keep it slow on the road I don't see that it should have any more impact than using a treadmill.

Cheers Dan. And yep, Monday. Nice long run and pub quiz money

Of course Al_P. Yep, makes sense now. I'd forgottten about the Canova thing, or, to be more precise, was distracted as I had just been looking at some older workouts that were 20m+ with 10 x 800m @ 103%/800m jog. Very nicely executed!

marmite - steered like a cow then?

OS - I read that report. Amazing finish. 5 within 8s!!!