sub 4 hour group,if anyone wants to get together

all welcome

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10/02/2013 at 23:37
Indeed slack!
mcs
11/02/2013 at 09:12

Great running going on Ikle and all well done. Redundancy has slightly distracted me the last few days and the search for a new job.   Got on it yesterday.I got up at 5.37 Sunday morning as my OH had woken me up and went out at six in the dark head torch on and in a snow sleety cold morning set off and did 17.1 miles in 2.37 so happy with that, was struggling abit for the last mile or three to keep going but kept the chimp in the box (reading the Sky Cycle Team Doctors book on the Chimp Mind) and made it home without stopping so mentally tough but made it. Work now well one week and I am on my own in the office as the other guy is in Belgium working all week. Fun, not going to be doing too much as they dont need me!!!   Stay sane and have a good week.

11/02/2013 at 09:26

mmmmmm...... wetsuits and sex-wax - takes me back!

Scott - so sorry to hear your news, very sad to lose a four legged friend 

Ikle - great running (even at that incredibly slow pace ) - LSR lessons being learnt all over the place. Somehow 9min mile pace seems so much easier when you're surrounded by 000's of others.

mcs - epic run at that time of day. Hope you had a suitably large breakfast after?

Well done to the lazies (sorry I mean ladies) who managed a few extra hours in bed. I still can't do that whole lying in bed thing in the morning - just gotta get up it seems.

If you heard a strange plodding noise yesterday afternoon it was me clumping my way around 10 miles. At least it had stopped raining and in fact felt quite muggy. My neck is in spasm at the moment which doesn't help and in an effort to rub it better yesterday whilst running, my fingers slipped on the skin and gouged a big lump out with my super sharp finger nails (why do finger nails grow so quickly?) - ouch...

... still not as bad as a pain underneath the buttocks to the toes...

11/02/2013 at 13:55

wow ikle well done on your 17

hen well done on the wetsuits... and massive well done on long run!

susan, see you at parly hill!! Gulp, I need to point ou to you that I am usually thelast lady up the hill, but that was a stone ago I so hope its not so on saturday!

dtf, ouch that sounds horrid with the neck!

scott, oh sad sorry to  hear that about your doggy

mcs nice long run too

my lsr was 13 miles, meant to be in 2.10, came in in 2.08 feel good.  Was hungry and pretty tired yesterday but legs are good.

11/02/2013 at 14:45

Scott SO sorry about your woofer.

Ikle that leg/driving thing does sound like sciatica.  Keep stretching that piriformis.

Ran in the snow today. Was up high - it settled and was wonderfully wintery. Has all gone now.

Having trouble getting on with Very Important Work Things. Even the ironing's looking attractive.

Haha, Dave re the lazies!

 

11/02/2013 at 14:45

and so much for being rested after yesterday's sleep and lie in.  Couldn't get to sleep last night. Was still tossing and turning at 1am.

mcs
11/02/2013 at 15:23

Find if you have a lazy am, not that I do much you cant sleep at night!!! Prefer to get into a boring routine and keep at it. Holidays slay me............ Snow is melting here thankfully as want to run in to work in the morning.........got a few miles to get in this week with race day getting nearer.
Mate of mine is training for an iron man in Wales in September and is getting up at 5.30 every morning to swim and he finds he just wakes up that time every morning now. He is a good swimmer and cyclist having done the Etape last year but not run further than a half marathon. He is one big guy so the marathon is going to hurt, I keep encouraging him to come out running but not tempted yet.

11/02/2013 at 17:55

(((Scott))), really sorry to hear about your dog. We've all been there, Fido and I recently. Never mentioned it but when I did the marathon on New Years Eve, our cat of 16 years we'd lost during the year popped into my thoughts at one point, I started crying whilst running. It was raining so no-one noticed but still sad.
I even ran the Edinburgh marathon with her picture in my belt and a little mantra to remind me. Look after yourself.

Ikle, agree with susan, AH & Dtf about your plan. Remember its flexible not a prescription so NOT "do these sessions to the letter and you will run the marathon in time X", more like a recipe with ingredients - , alter bits, vary to what you can do & fit in. Most people dont get that - Main aim is to get to start line injury free. Based on your history, I'd forget most of the "Fast Finish" bits apart from one or two near the date. If you get tired, consider dropping one of those longer runs down for a kick back week. As for the half, depends if its race effort or at marathon pace with 5-7 miles around it.
Once you're tapered, so refreshed and recharged, 9-9.30 pace will seem so much easier.

Rubber chicken, sorry I mean Artful Hen . Great XC & Long run. Yes, that 2:45 thread was good read. Friend is doing the HADD style training and working well.

Susan, hope you're feeling better. A few bugs going around. Doing XC & Half back to back? less is more?

Wabo, you will be faster.. guaranteed !

mcs - good that you are optimistic. Inner Chimp well under control for you I guess.

I did a magnificent 3 miles yesterday, 60 miles the week before to 13 slow last week. Planned rest. 8-10 miles tomorrow, 10-11 Thursday and maybe another 20 on Sunday, No 4. Or maybe not, since its flexible

Edited: 11/02/2013 at 17:56
11/02/2013 at 18:41

Cross Country and a half back to back when I have done diddly squat so far is not so bad FRC .. I wont "race" the half as I know I wont do a pb and its a LSR cue other conversation - its a long slow run - okay not so long for lots of you but for me still quite long... Wabo - I am happy to meet up with you and run for a bit and see how we go - I dont want to go fast because of doing the half the next day ..

have got a weird sore rib cage - thought it was a slow heart attack this morning but its more ribs / muscles - no idea how / why ?  I did lie in bed (lazies) but was totally reading my book - nothing to affect a sore rib cage (sadly ..) so dont know what it is - will try track tomorrow and see how much it hurts.. cant have broken my ribs in my sleep ??? maybe I am just generally falling apart and becoming old and decrepit.... need to do some more miles ... oh well.  Not today.

where is WT ??

 

11/02/2013 at 21:06
Thanks for the kind words folks, regarding the passing of my dog.
11/02/2013 at 21:46

Sad news Scott - as FRC says, we've been there and it breaks your heart. I still miss our girl.

Dtf - ooch.

Slack - there is an odd thing like that which oh gets; he is still with us.

Have cold now. Naargh

12/02/2013 at 10:12
Thanks f2d, hitting the roads and trails is helping!
mcs
12/02/2013 at 10:38

Quick dash to work this morning as nearly late, but who cares I am surplus to requirements, I wasn't late anyway as being the only one here had to get here to take the phone call at 8.29 alarge order for 12K.........made the three miles in 21.47 which is quickish for me.............
Rejected from one job interview from last week, drove all the way and got a cracked windscreen which is going to cost me £70 even on insurance and then NO JOBaggghhhhh annoyed.
Time for a coffee and calm down time. Happy Tuesday all. Keep on running.....freezing here this morning.

12/02/2013 at 10:53
Question.
What sort of taper do I need before a half marathon, I am doing bath on march 3rd?
Also, do I need to be aiming for a negative split.
I am looking to go go sub 1.45.
12/02/2013 at 11:38

.....[waiting for sensible answer from FRC].....

12/02/2013 at 11:42

I was going to follow the taper in RW Ultimate Schedule as we are doing the Berkhamsted half on the same date. Its around week 8 or 9 on the 4 hour training plan. Looks like a good time at 1.45, hoping to get around 1.50. Not sure if I could run a negative split after the hills on the first half. is it better to go for a negative split? my wife is hoping to do around 2 hours.

Sorry about your dog Scott. You always miss animals so much when they go. Bet you have great memories though.

12/02/2013 at 12:33

Ha, DtF, you talk sense too... you're a qualified coach ? (hoping to do some later this year)

No need to taper... maybe a mini taper, 1-3 days rest, whatever works for you. And you don't want to go flat out 100% effort anyway and then need too much recovery time or DOMs - likely a 16-19 mile long run the week after.

Tom/ Scott - Don't worry about negative splits, it very much depends on the course... If you can stick to a steady pace (pre-decided) and hold back a bit, get more out second half then fine. If its hilly, then negative split may be not possible.

Last year I did a weeks taper for a half, just light running ..  didn't really gain anything from it - although I was a bit fresher after. Since then I usually stick to my normal weekly routine (Tue speed/Wed gym strength & conditioning, Thu tempo) before any races and just go lighter effort on the Thursday run to leave something in the tank.. If you're not 100% sure go easier earlier that week.

Nothing wrong with doing a warm up before, 13.1 race then 5-6 miles cool down either to get a 20 miler in. It will be slow and definitely in the right pace area by the end.

And what Susan said, where is WT?

12/02/2013 at 13:00

afternoon all

susan, ok re saturday sounds good to me, and hope your ache eases off

mcs how annoying re the car windscreen!

hen I did all my ironing last night, watched lots of catch up tv too

frc, I can relate to that crying in a race, totally

had an mot at the gym today, all good some very!

 woo hoo

 

12/02/2013 at 13:01
Sounds good, thanks FRC.
12/02/2013 at 14:10
AH have you done sub 4 b4? Interesting point: if I had kept going on Sunday after my 17 and kept the same speed, then I would have done a 4 hr 20 minute marathon. True story.
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