sub 4 hour group,if anyone wants to get together

off to fire station later to help Gordon cook dinner for our mate and her fifteen firefighters.. its her birthday ... oh and then 20 miles in the morning - its going to be soooooo slow.... never mind... (new marathon virgins... they like to stop every so often bless them - and thats just fine... )  hope to be back before dark.... 

afternoon all

oh bacon and maple syrup, yet so right....

hope all are well, my runnign is picking up so I will soon feel almost like one of you again!

Scott ah gives very good advice

Racing tomorrow, hilly muddy 5 miles, you know I just love that

Excited because my niece has just gone into labour so my great nephew is on his way (number two) I already have two great nieces as well, god I feel old!

what is everyone up to this weekend? 

I am working this week end, so not racing, shame as the great eastern run is on, which the ex wife is doing, and I would have loved to beat her!!!!!!! also, there is a full and half narathon that finishes here in sleaford, so I will be cheering them on passing my office!!

Evening all

Didds/Susan- Dont be daft

Scott- Is that spires & steeples? Looks like a good run and no time pressure. On my maybe list. Are you still wanting to go for a run at some stage?

Me - All being well will be sorting Comrades this weekend. Doing it myself but very happy. 10 days this time fly a day before and booking a safari for after. Add to that my daughter is coming and at 19 will probably be the last holiday with her "old man" should be fantastiv O first run tonight since Sunday so SCOTT listen to AH

 

Ripon Ultra 35 mile Report.

Had been planned this as my first ultra for awhile but work got in way, only registered 10 days before. Two days later, pulled up at end of long run, knee felt like it was jammed in a cage. Really tight & sore but able to shuffle after stretching. Honestly thought I would have to pull out. Injury cleared, managed a steady 5m run Thu but a nagging feeling, would my leg hold out for 7-8 hours & 35 miles? I'm usually very optimistic but I wouldn't have put a bet on myself finishing
Was running with Jovi who had done the route twice so no major navigation to cope with, plus had the course on my Garmin as backup. Jovi had run this in 7:32 and 7:50 so knew there was nothing to be gained from a fast start, just a slow finish. Course is hilly from mile 15 onward so aim was to take it at a steady 9-10 min miles till then, walk the hills and run where possible.
Stayed overnight in Ripon, 5 mins from 9am start at Studley Roger village. What could go wrong? 8.10am Stuck post code in from last email, followed directions - to a racecourse? Wrong place. Panic, no mobile signal. Put the village in, different place about 10 mins away, then stuck in one way system went wrong way twice. Finally found it and arrived just as briefing starting. Grabbed my number, passed a bag to my pal Jovi's husband who was driving around following her, a change of kit if needed on top of my backpack. Panic. I was so nervous getting there late, I couldn't put my number on. Jovi's hubbie helped, he would pop up all over the course and very welcome sight every time.
Outside found Jovi and she introduced me to pal Mark, we would be??running together steady pace as agreed. M had done Berlin the Sunday before so tired legs. Finally off, able to get running. All pleasant, people to say hello to off Facebook group, a few surged ahead. We took our time, stuck to plan. A few streets then straight into countryside. Very pleasant weather, warm, pretty muddy in parts so wet under foot made it harder work. Checkpoint one came up pretty quick, 7 miles, water with electrolyte if needed, jelly babies, cake, flapjacks, very civilised.

First 8 miles felt fresh, legs great but 9 miles right calf below knee tight. 10 miles really starting to feel sore. Through one section, I got stuck behind another runner so a little gap between me & pals, leg feeling really sore. For what felt like ages I was going to say to them, go ahead, I need to slow down and maybe even drop out. Was feeling a bit down. No giving up though, also thought of coach Shaggy, passed away recently?? Took 2 pain killers, gritted teeth for a few miles.
CP2??coming up so chance for a little rest.??Scenery really lovely, along streams, woods but very muddy. We came to a nice section where trees had been felled. Path not clear, garmin suggested a bit further up. Ground looked fine...Splat, dropped into 2ft of thick mud over the tops of compression socks. Could only get one leg out before sucked back in, helped out by 2 people. Couldn't help but laugh, I looked like I was wrapped in brown muddy paper. Shoes stayed on thankfully.??We moved on, past a Theakstons brewery, so unfair!??
Made CP2 16 miles. Phew. Stretch calf & quad. Difficult considering legs caked in mud but feeling better. Electrolyte & gorgeous stodgy fruit cake helped. Slight pain there, but could run. M tells me he is a GP, and took a neurofen off me. Got my second wind, the miles seemed to fly by. 17,18 more than half way.
Hills started properly now, power walk up, crest to the top and run down. Run more like a shuffle 10-11 min mile pace. Is there such a thing as an ultra shuffle? Right leg still a bit tight, Asked M about neurofen doses, no more than 800mg in 8 hrs or can affect kidneys. I'd taken 3 or 4 x 400mg??and had planned??to take another. Oops. Keep drinking water, more at next CP.

CP3 was a bigger food stop, same as before plus pork pies, sausages. We'd had a few blok shots, but you get sick of the sweet stuff. Pork pies! way more fun than a marathon, the big hard section now coming up, miles 20-29 before final CP4. A few times we checked Garmin when unsure, a few jokes about "computer says no!" but it did help. Think we ran through our 3rd farm on the smelly side of shitty, proper slurry, greeny looking mud. Picking our way through this. Jovi couldn't see if solid ground so grabbed a brick and dropped it in, splashed all over her. Funny. Also had to run interference on various cows, dogs. Miles kept clicking by, now past marathon distance & still fine. Expected to explode or collapse but legs still moving.
CP4, 6.5 miles to go, though some slow drainy hills and boggy land to finish, ups felt tough now, really slowed you on tired legs. 2 miles to go, Jovi was on for a PB so shouted back & sprinted off. M & I happy just to finish. Turns out he was struggling same time as me, we'd kept each other going. Lovely last mile through a deer park, turned the corner, agreed a joint finish, arms locked & raised through the line. Lovely way to end the run. 7hrs 23 and done. Beers to follow. And a big pork pie on way home.
Really enjoyed the day, would definitely do another, even longer, perhaps sometime soon.

Good luck with the hilly 5-miler Wabo, glad that you're back running regularly again - and you're not old, just experienced like me 

Great race report FRC, even if it did make me feel tired!

What am I up to tomorrow? OH off to see George Michael at Earls Court tomorrow night with a friend so home alone, then off to Shropshire on Sunday to see Shrewsbury vs Walsall (don't ask but it's live on Sky Sports if you can't get there in person!), then on to overnight stop in Manchester ready for all day work meeting there on Monday.

Rest of the week: back down south for work Tuesday, up to Northampton for work Tuesday evening, on leave Wednesday for OH's birthday (going to see Deacon Blue in Oxford), work London Thursday, work Andover Friday. Will meet myself coming the other way one day! No wonder I don't get much chance to run much of late.

Happy weekend all!

FRC where are the 10k tips? Nice race report. I'm jealous of your cooperative knees. Maple syrup Bacon and pancakes is Canadian breakfast. I'm sure bread product is interchangeable. I'm in Cornwall. 6 and a half hour drive to get here. Surfing tomorrow. Yippee. It's currently raining. Boo.

Couple of pages back for DtF. See here. Ikle, the personal training and gym stuff you're doing will help loads, we always get loads of single leg lunges, squats, kettle bells, box jumps & step ups at uber gym, plus core work.

Rest day yesterday, decided today too (Saturday). I'm going to have a big long sleep. and no running or circuit.

If anyone has a JJB sports nearby, check if closing down, tons of trainers for ??15-30 reduced, all types even spikes. Picked up some Sauconys, but lots of asics, nike, New Balance, Adidas adizeros. Lots of tops.

Oh, Jovi is going to get me in trouble. Not quite Comrades or BullockSmithy but...

Hi Martin, yes, spires and steeples. And yes, let's go for a plod some time. I should be up and running again tomorrow. Let's do a 10 miler somewhere a bit hilly next weekend?

Slow, shuffling plod of 5.4 miles... all at 12 secs slower than each mile of last weeks Super Sunday. 

Felt a bit like a non-runner to be honest...

dont be daft DTF, you are def a runner!!!

I just signed up to garmin connect, and have been going through my stats for last week, makes very interesting reading. I cant believe that I didnt get one sooner! best £130 I have spent on my running I would say. Any one that doesnt have one should get one.

http://connect.garmin.com/activity/233191037

Hi scott working next weekend and the one after. Think it may be aft. After xmas. R u entering any more marathons in the near future?

Booked the safari today. Starting to get organised

Yes Martin, will def do more marathons, will be doing friskney and bath halfs, and any others that look interesting. What have you got planned next. And Martin, sure I asked before, but can't remember what you said, where abouts are you, I am in boston.

Like the stats Scott - very steady pace you kept...

Must upgrade/replace my Garmin soon, which one did you get?

Hi Scott Live in Grantham

Plans well Going back to South Africa next year and running Comrades is at the top of the list. I ran it in 2010 which was the down run this year is the up. Training wise that means a big increase in miles from January so will have plenty of long runs available!

DTF , I have got a 405xc, I love it, ??130 on play.com!

Martin, ah yes, Grantham, could meet near sleaford and do a long run!