sub 4 hour group,if anyone wants to get together

all welcome

63,341 to 63,360 of 69,419 messages
03/01/2013 at 15:31

To be fair, Dave does swill beer. And merlot. And sauvignon blanc.

LO65 one lady in my club who is probably 63 did 3.33 last year at VLM.  She just went from strength to strength in the 12 months before, getting stronger and stronger. Three years ago I could beat her relatively easily so it was inspiring to see her progress so dramatically.  She was ecstatic and put it down to not being injured and therefore being able to train consistently.  Before that she'd hovered around 4 hours or just under but every now and again would get a hairline fracture in her foot.


Edited: 03/01/2013 at 15:34
03/01/2013 at 16:22
Hmm Scott I entered Chester last week, but that was only to go shopping. Bit early for autumn marathon surely?

Ikle, Sure there is a reason to be careful on LSD. If some of your stories weren't colourful enough.

No running since Monday to rest the legs after 10k & marathon, I have been catching up on some postponed Christmas food & treats with a Chinese, croissants, cake, cheese and other nice things.. Not even going to running club tonight, got free tickets for Gangster squad film. Hmmm minstrels or wine gums? Susan?
03/01/2013 at 16:42

Nice one FRC........sounds like a fun post marathon week!!!
Nearly time to don the head torch and plough home up the trail. A slow four me thinks......after this mornings fartlek session of four to work. Happy Thursday night all.

03/01/2013 at 17:21
Wine gums every time FRC.

Someone spiked my drink ...

Postpone run til tomorrow .....
03/01/2013 at 17:24

Thanks for the encouraging posts. I have spoken to a guy who is happy to do some intervals and a track session with me once a week! 

FRC minstrels I think.

AH 3 31!! at 63. I just would be so happy with 3.59.59!





03/01/2013 at 19:11
This will be your year LO65 ! I would be ecstatic to be in the shape you are at your age, you go girl!
03/01/2013 at 20:06

Oh thank you Susan. I do think if I can do it anyone can. Injuries and obesity permitting.

04/01/2013 at 01:49

Film garbage. and left missus to get wine gums or minstrels. so she came back with starbursts since they were like wine gums and also contained "fruit"? yes, did get them swapped.

LO65, definitely do the speed work / intervals with someone, really works.

mcs, doing doubles?

Edited: 04/01/2013 at 01:51
04/01/2013 at 01:53

Ribble 10k race report.
Where to start - struggled big time, and at my absolute limits. Hard to take in at the time too.

Aim was sub 40 which thought was doable & heard this was fast but found out later a "few" hills. Pal from Penny Lane club came too, try pacing each other. Arrived an hr early but only 12 toilets & no urinals for 1000+ men? Almost didn't have time for a warm up. Cold, wet, rain coming down in a drizzle and a strong wind across us, tough conditions. Managed to find my pal near the start line but no tactics agreed.

Other 10ks or league races I've got to steady pace early on (for 10k sub 4min km - 3:55-57 for safety) but 2 ups in km 1-2 was impossible here. First split 4:07 so already off pace, needed to go faster? With pal, we ran together for next km or so, next marker came up another 13 seconds off. Mentally thought I'd blown it already.. 20 seconds off so soon? Only thing I could do was try make up time, push harder, left pal about 3km. More hills and splits came up - even more time lost. Frustration set in - by 7km, only one km under 4 mins and already 30-35 seconds off target even when I'd pushed so hard, nearly 5k pace. I'd given up on sub 40, feeling down, maybe sluggish with Xmas, expected to blow up and friend appear on my shoulder. Hung in there somehow.

Around 7km started getting some incline back, found some energy maybe off the few downs, really upped pace. 10-15 seconds pulled back, low 40 min time possible? 8k Another shallow but long hill but carried on same pace even though it was hurting, feeling sick. 9km marker doing manual lap, glanced at time, 36m 15-20s? Very slim chance with 1km to go, but needed to give everything. Down a hill some extra speed, then with a 400 metre to go sign visible another sneaky incline. Agony. Sprint!

Through line, Stopped watch, 39:57. Couldn't believe it. Last km found was close to mile PB pace and beyond painful - nearly puked on the line. Felt I'd had an awful race, course and conditions wore you down, so testing - but end result great finish to the year to get last of my long term targets 5k to marathon way ahead of schedule. This was the hardest of them by a mile though... a real learning experience.

Split    Time    Dist    Elev+    Elev-    Avg Pace

1    04:07    0.62    62    46    06:36

2    04:13    0.62    59    7    06:49

3    04:04    0.63    39    36    06:27

4    04:08    0.63    49    26    06:35

5    03:49    0.61    16    52    06:15

6    04:09    0.64    33    43    06:29

7    04:05    0.62    49    23    06:36

8    03:52    0.63    0    62    06:07

9    03:44    0.59    30    46    06:20

10    03:47    0.65    62    69    05:51

Summary    39:57    6.24    400    410    06:23

04/01/2013 at 09:58



04/01/2013 at 10:04

So tired at the moment...

January blues....?

At least I have a week in Mexico City next Saturday to look forward to (although working I will surely be able to sneak out for some altitude training )

Great club run last night however... big pack of sweaty, panting men chasing each other around New Milton - quite a sight! Sneaked in a couple 7:20 miles in the circuit too which I was pleased about.

Still debating about this years targets - another Marathon? Ultra? Swimming more? (with view to Tri next year), 10k improvements?

Choices choices... 

04/01/2013 at 12:03

FRC nice report from my home county Lancs, sounds like a tough one. I am doing some short doubles morning and evening as commuting to work in the trainers and its too dark and wet for the bike. Up to 23 miles for the week so far so good start to the year.
Dave find the dark mornings make me tired or feel tired especially after the holiday lie ins.......

04/01/2013 at 15:10

I am so petrified to go back to work. But I had a good TRS session today. Thought I was 100% better, but turns out it's more like 80%! Wow such hard work! =) I'm such a sloucher that when I run straight, I feel like I'm going to snap. It does NOT feel straight to me!

04/01/2013 at 20:51

Evening all

How can it be right to be running in a T-shirt and shorts in January???? Nice steady 10k tonight but would have been to hot in anything more

04/01/2013 at 22:06

Happy New Year guys,

Just done with my 3 weeks Christmas Vacation 

1 year exactly to train for my 2014 marathon, hopefully will be able to crack the miracle 4.

04/01/2013 at 22:23
Hi martin, I went for a run around boston yesterday evening with a couple of pals, they were in Ts and shorys, I almost cooked in long sleeved top and tights!
04/01/2013 at 22:25
In gear news, I got a petzl tikka head torch for christmas, it was only about ??15, but is superb, nice wide beam to illuminate the pitch black footpath in front of us last night.
05/01/2013 at 08:57

12 degrees on the costa del mersey! Overslept and missed Parkrun

Scott where did you get the petzl head torch from? Sounds dead cheap.



05/01/2013 at 09:22
Lo65 are you going to be at the Mersey xc today ? Arrows Park.
I'm not running saving my legs , just wondered about you.
05/01/2013 at 09:26
I thought Dave was being very rude about FRC race report zzzzzzzzz after his blow by blow 10 k report! well done btw FRC don't know how you do it.

Lucky you jetting off Dave, wonder how AH 12miler went. Doing cross country today, have no spikes, I may have to walk !
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