sub or about 4h30 hopefully

Morning all,

It's stopped raining for a while, hoorah! 5.5 mile tempo run for me today.

Hi S&Steady and well done for de-lurking.  We're all friendly on here.  Good luck with your training plan 

Hope you are all taking advantage of the nice weather......INTERVAL PAIN Session for me..

9.07-7.45-7.50-8.58-7.23-8.25-6.54-7.55....lovely, cold hat and gloves and running jacket on, managed to crash a couple of faster miles........done .....

Afternoon all,

Had a couple of decent runs at the weekend - 7 and 10 miles so easing back into the higher mileage again.

mcs, speedy boy!

Bigeater, all that walking is great for stretching out your legs.  I quite often like to go for a walk in the afternoon when I've done a long run.

Shorter intervals today, cold though helps to make you go faster.
Minus four .......a freezing morning.........9.13 warm up mile then 7.39 -7.11 - 7.24 then cool down 8.03 and a half mile to finish and felt much easier this week than last weeks interval session.
Frosty here but no snow yet, bad accident on the road to Sheff last night take care out there on the roads. Any training going on folks? Only Bigeater??

I'm still hard at it Mark   We had some snow yesterday but it fizzled out and today it's just cold, brrrrrrrrrr!

morning all

 been a while on here...

 just to say the the RW forum thread has started for people to get a mentor and thread for a spring marathon..........no free places or shoes like the official one.just a mentor and motivation to help you achieve your goals.............I did it last year and as you know after kicking around the 4 :30 time for a few years.managed to knock 28 mins of my marathon time ion one go.................so i would definitely recommend you enter on mel;dys new thread for a laugh and some great tips etc

Off for a look......seren well done.....

hello all! thought I'd pottle round here and see what's going on!!!

the house is just about DIY-ed now, and I have carpets, some old furniture, some loaned furniture, some new furniture, and my mileage has crept back to something decent - 110 miles for November!

no marathons on order (yet) though hoping to get a nice hot beach-type one around October. You know my sort, Mediterranean, 20 degrees, bar open on the finish line...!

it does mean my spring training will be based around a solid base and some races, perhaps aiming for that elusive half marathon PB in April...?!

Well done bigeater, get out there at lunchtime or can you commute with a run. I manage to run to work or at lunchtime and eat on the go later.........all the best for training.Had a busy weekend but got out Sunday am in the pouring rain and strong wind blowing into my face all the way our for 7 miles before I turned and ran back another 7 managed to keep going, though wanted to stop all the time, think the glass of red wine, which is rather a rarity for me on Friday night was in my legs. Anyway managed 14 miles in 1.58 which was too quick really, but hey done, so happy. Having a rest day today as the legs a touch sore.

Hi folks - wow Seren - what do you think was the main difference to your marathon training that helped you make such a huge improvement?

Emma......i think i was focussed as i had to report it back to the forum.....i was also doing bike rides as well as cross training and i  got some of the extra weight off..........My mentor gave me the confidence to go for reakistic targets at the half and the full  which was reflecting the training runs and 5k improvements.....and it all worked for me on the day

Evening all,

'Twas a rest day from running for me, just a bit of cross training.  Back to some intervals tomorrow.

Seren, hello there, lovely to hear from you.  I still keep hoping that I can get nearer to 4:30, and will be trying again at Brighton in 2013, but I doubt anyone would want to spend time being my mentor as I'm old and cronky 

Whats your best time Seren? Emma? Redhead? Jim?  Are we all under/around 4.30 yet?  Skated in in my fell shoes, Inov8s cross country to avoid the ice which is heavy round here.

I'm the bottom of the class as my pb is still 4:50   I do try really hard though.  I've got a tempo run to do at lunchtime.

last five read quite well!

4.28 London 2012
4.13 Barcelona 2011
4.47 Mablethorpe 2011
4.19 Guernsey 2011
4.57 London 2011

saying that, I'm back to fat and slow at the moment and not improving too fast! got my annual 10k test on Sunday, so will see how bad the year's become! (in Bolsover, Derbyshire: it's my 8th year in a row running it, so lots of comparisons to be made!)

2012 has been quite a year for me IJ - the Asics programme kicked me in to gear and I've Pb'd from 5k to marathon. Still slow but others standards but really good for me and I'm only racing me.

4.57 London 2010

4.48 London 2011

4.26 Paris 2012

4.21 Dublin 2012

Took 3 years to get to 4.30 - and lots of support on several forums (this obviously being the best!)

seren nos wrote (see)

Emma......i think i was focussed as i had to report it back to the forum.....i was also doing bike rides as well as cross training and i  got some of the extra weight off..........My mentor gave me the confidence to go for reakistic targets at the half and the full  which was reflecting the training runs and 5k improvements.....and it all worked for me on the day

 

I can totally understand the reporting back to the forum with regards boosting motivation to get out and do the training. I'm really enjoying spin and swimming at the moment and hope that will help with the running. I'm pleased with my first 400m timed swim but in a tri I'll have to duck under ropes and wait if I get tagged which will slow me down.