sub 4 hour group,if anyone wants to get together

all welcome

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28/11/2012 at 22:51

Take a look at this clip. Look out for Brandon. The after is after 45 minutes! Funny. He is a great footballer, 12 years old, who could play football but not run for toffee. As you can see. Heh. Cute as you like.

28/11/2012 at 23:41
Sounds great Ikle, you are clearly buzzing.
Only setting you a target of sub 20? Sheesh. Your current PB is 23-24 mins?

I've lost count the number of times AH says glutes on here, but it's a lot.

Scott, any news?
29/11/2012 at 11:43

Ikle - so your bum muscles are not firing!! I would have thought that was a good thing but hay ho what do I know. Sounds that you are hooked into running school thingy and will end up a great runner but with no cash!

Saw a video of the XC I ran with team on Sunday and I appear in part of it. Well I am not sure what the Running School would make of me but I looked like a fat old man shuffling along to buy a pint of milk. No Panther legs more like Hippo legs. I actually thought I ran well!! I have put on a bit of weight recently but thought it didn't show too much - reality check - it does when I am running!! Going to find a dark corner to cry in.


Edited: 29/11/2012 at 11:44
29/11/2012 at 12:33

umbongo dont cry, the camera adds

I lost a bit more this week so I am 4lbs from goal weight and my trousers are falling down today

how is everybody?

29/11/2012 at 13:07

Well done Wabo, you are doing great !

I had the pleasure of buying new jeans on Saturday. I bought new jeans April 2011 for £60... they don't fit anymore, slipping down.

somewhere in the house I think I still have a pair of 40" trousers, maybe wedding suit? This weeks jeans, 30" and these were skinny jeans too! 10" off my waist.

Might not win Rear of the Year 2012 though. Leave that one to Ikle once she gets her butt firing

Umbongo, get a compression top and maybe shorts too, lycra helps - a lot! Sure its not as bad as you think. Never posted a photo of me 7-10 years ago, but 38-40" above and touching 17.5 stone briefly. A few changes can make a huge difference.

29/11/2012 at 13:20

That was wearing a compression top and shorts!! wow 17.5 is big !!

You are doing great Wabo.


29/11/2012 at 13:23

Have club 10k at the weekend. I will try to enjoy but maybe put some effort in if I can get around 47 then I would end the year where I started. 

29/11/2012 at 13:37

My OH is not happy I have no rear in jeans!!! Just managed an interval hard session.

9.07-7.45-7.50-8.58-7.23-8.25-6.54-7.55....lovely sunny day, cold and managed to crash a couple of faster miles........tough.....dont like intervals. All the best umbongo for your 10K.

29/11/2012 at 14:12

*edit hopefully this looks better

Hi MCS i did intervals last night but on the tread mill

Warm up 5 minutes - slow jog at (5.9 mph/9.5 km/h), at a 7% incline(10.10min/mile pace). 

One mile Run at 8.0 mph/12.9 km/h, at a 1% incline. (7:30min/mile pace) 12.5

Rest Set Slow it down to (5.9mph/9.5 km/h)  and run for 3 minutes. (10:00min/mile pace) 

Work Set  Speed up to (8.7 mph/14 km/h) for 60 seconds. (6:55min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) 

Work Set  Speed up to (9.0 mph/14.5 km/h) for 60 seconds. (6:40min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) 

Work Set  Speed up to (9.3 mph/15 km/h) for 60 seconds. (6:25min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) 

Work Set  Speed up to (9.6 mph/15.5 km/h) for 60 seconds. (6:15min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace) 

Work Set  Speed up to (9.95 mph/16 km/h) for90 seconds. (6:00min/mile pace)

Rest Set  Go back to (6.6mph/10.6 km/h) for 2 minutes. (9.05min/mile pace)

One mile Run at 8.0 MPH at a 1%. (7:30min/mile pace)

Cool down Slowly jog for 5 minutes at 5.9 mph at an incline of 3%. 

Distance is roughly 5 miles/time is 43.5 mins  

Edited: 29/11/2012 at 14:17
29/11/2012 at 14:40

Thanks mcs.

AH5 - that has brightened my afternoon - nothing like a load of running stats to get you ready to face the challenges of the afternoon!!

29/11/2012 at 15:40

Umbongo haha, sorry to bore everyone I had a spare 30mins at lunch on my hands, I'm at that stage where I've been running 6 weeks and have the bug, a lot of my spare internet browsing time is running related rather than, sport, news etc it used to be.

29/11/2012 at 15:55

Andrew - I was joking, I have been through the stats stage of running and come out the other side in one piece...there is hope so don't dispare!! There was a time I would have a panic attack if my Garmin had a low battery charge ...I mean how can you run if you can't measure how far you have run??!! Now I don't wear a watch at all and never know how fast or far I have run.

29/11/2012 at 15:56

...also there are some on here who will love your stats and probably create a chart for you!!

29/11/2012 at 17:08

mcs my daughter always tells me I have no bum!

she also says I have no cellulite

Edited: 29/11/2012 at 17:08
29/11/2012 at 18:23

Wabo - here's to trousers falling down

UmB I still fancy you

Ikle that is SO exciting.  Bloody naughty physios not watching you actually run. But I'm sure it'll make SUCH a difference. Do you think it helped to actually see it yourself?  God, I wonder what I look like?

I asked my sisters for a voucher towards the Running School or Stride UK for my 50th last year... they gave me a voucher for a cookery course at River Cottage.  I love River Cottage but I really wanted to indulge in some biomechanics. But they decreed it was not seemly. I found this out last week when they said they wouldn't make my xmas present a contribution towards my Channel relay costs because I should have a treat instead. Aaaagghh. Sisters. When I think of what I'd like for Christmas it's all Garmin, running shoes, new capri tights, neoprene socks for swimming, new swimsuit, Tim Noakes Lore of Running... It's obviously really boring for everyone else!

29/11/2012 at 18:24

And I still want to do TRS or Stride UK...

And breathe.

Have today done my first paid journalism for a long time. £25 for a goggle review. Am going to splash out on.... J's petrol money.

29/11/2012 at 22:23
Mcs, not surprised that was tough. 7 miles as intervals? Ouch! I'd never do more than 4 x 1m, and often just 3, with a warm up, recoveries & c/down, that would take about an hour, and those are 3@ 5:45-50. You mustve been tired after that.. Well done.

Umbongo, after 4 x 10ks, 2 club races and the half marathon, all in km, best tip, use a garmin or watch, lap based on the km markers. I don't quite get km completely, but for a race, they come up so often, and simplify the Maths ... 5 min km x 10 = 50 mins, so 47min you want around 4:40-4:45 or faster. Helps start steady, and finish fast.

Andrew, sounds like fun. Most treadmills have a session like that, maybe hidden in the advanced menu.

Well done AH.

9.6 miles tonight in 1h10mins, 3.5m warm up to club, then rest with pals, nice fast finish. Brrr. It was cold out there about 2 degrees, temp now zero outside.

Booked a top 10k December 30th, aim to get under 40 mins in 2012 just!
Last year a Top field! Winner was Jonny Mellor 29:05 that've done running bootcamps with, has raced Mo even. Brownlee brother 2nd only 5 seconds behind and went off to do tri training! 60 athletes run under 33 mins. Yikes. Scary fast.
Day after the 10k may do a marathon slowly, for ultra training.
29/11/2012 at 22:33

Watch out FRC, I'm right behind you...

29/11/2012 at 22:47
Umbongo I am with you on the naked running ....
Without GARMIN etc..
What was all that Stats stuff about ? ? Running.. I zoned out after first sentence ..
Feeling sad /cross / disappointed.. Patrick just got rejection letter from Oxford.
What do they know? Their loss that's for sure ..
29/11/2012 at 22:49

Moop. Yes universities are silly sometimes. I expect he'll thrive anywhere, Susan. Being super clever n all. My best friend was so clearly always going to get a first class honours degree in physics, but Cambridge couldn't see that. Their loss. Moop.

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