Introducing First Timer Craig (aka BoDuke)
Thanks Ruth, OH and I have been discussing what to eat next week and going to plan a bit better.
Thanks Sam, have a good rest day.
Thanks for the advice oscarr.
Need to have a quick shower and then go out in a second, but race went really well. How have I got to this age without realising how much fun that is. The terrain was varied and quite muddy in places, but sunny and chiily. I can see why it's called the Frostbite...
Main story, times:Time 39:06.4 Distance 4.97 Avg Pace 7:52Summary 1 8:07.0 1.00 8:072 8:06.3 1.00 8:063 7:55.4 1.00 7:554 7:43.9 1.00 7:445 7:13.8 0.97 7:27
Lost about 30 seconds trying to get the Garmin to work... but deffo sub 40:00!!! Woohoo! Craig is a very happy boy at the moment!!!
Hi Bo I hope your still off the smokes was your race 5 miles or 5k. Its day 15 for me today and I stopped using all forms of nicotine replacemens 3 days ago as the patches made my arm itch and the throat spay is just nastyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy
Hey Craig - well done you!
Also just discovered that lucozade are having a 50% off sale. 24 gels for £10.69:
Can't remember if you liked the lucozade ones or not but you can't go wrong at that price...
Hey Craig - fantastic race WELL DONE! Yes, would be good to get more even splits but the fact that you sped up over the miles rather than slowed down is a great result so don't get too intent on speeding off the start line fast (the fact that you started easier means you don't build up lots of lactic acid int he muscles early on, which helps you speed up later on more comfortably - and this would be even more relevant in a longer race.
As Tenjiso says, your goals might need a bit of revision now. Enjoy tomorrow's rest day. And did you notice I'd upped next Sunday's LR to 11 miles. Sneaked that one in, didn't I?
Well deserved Guinness Oscarr! Have had a great rest day today but will head out for a run around Edinburgh tomorrow. Hope it's as sunny as today, although I do have these 'ice spikes' to test out that I got sent, so if it's a bit chillier might be a good opp. to give em a go.
All good here thanks Craig - just about to start my intervals again - really looking forward to them after my little 12 week rest! Lovely 8.5 miler today in the frost - very civilised! Will be building up again over the next few months. Am sticking to the 6mm heel differential for now! I'm going to use a bit more cushioning for longer runs - am loving the idea of the excel33's so I can get the best of both worlds - I can't dispute the strengthening and form benefits so am not giving up on them. All trial and error!
Well done Bo keep up the reporting on the thread as it inspires others, not the running I m way to much of a plodder but the smoking bit.
Right, this morning's run:
4x 800m with 200 m recovery (plus 1mile wu/cd).
Split Time Distance Pace
1 10:27.6 1.00 10:282 3:39.3 0.50 7:213 1:31.1 0.12 12:134 3:40.7 0.50 7:245 1:36.1 0.12 12:536 3:43.6 0.50 7:307 1:37.0 0.12 13:008 3:39.3 0.50 7:219 1:29.5 0.12 12:0010 13:08.4 1.16 11:18
Really enjoyed that, felt relaxed but also quite towards the end (does that make sense???).
Also, it's only -3c here at the moment, so not like Scotland or the Dales or any of that, but does anyone else start to feel really smug about running in this??? I know it's a bit shameful, but something in my head goes 'your 'ard for going out in this...' And why is it only one hand that goes totally numb??? What is that?
Food for Sunday:New York Bagel Co. - Plain BagelKraft - Philidelphia Light With Garlic and Herb LunchSainsbury's - Bbq Style Chicken Breast Slices, 1 pack2 slices HovisDinnerLamb ShankPea, carrots etcRoast vegGeneric Red Table Wine - Red WineCava - Brut Cuvee, 1/2 bottle SnacksLucozade Sport - Orange Lite DrinkBanana - Medium - PeeledOlvaltine Powder - Drink Mix
And yesterday:Breakfast Greggs - Breakfast Bacon Roll, 1 Bap 380LunchWaitrose - Smoked Gammon Ham, 100 g 145Waitrose - Yellow Split Peas, Dried, 160 g cooked 242(remains of Saturday's Gammon and Pease Pudding, nice)
DinnerBroccoli - Cooked, boiled, drained, without salt, 1 stalk, large (11"-12" long) 98Waitrose Cooks' Ingredients - A Nest of Medium Egg Noodles, 62.5 gm 214Beef - Loin, bottom sirloin butt, tri-tip roast, lean only, cooked, roasted, 100 g 180 SnacksNature Valley - Crunchy & More - Oats and Hazelnuts, 2 Bars (42g) 195Osaka - "Geisha Mix" Rice Snacks, 75 g 194Wild West - Original Beef Jerky, 57 g 161Snack A Jacks - Rice and Corn Snack - Salt & Vinegar Flavour, 26 g bag 106
Weight is back down to 71kg, so happy bunny. But I really did have a salt thing going on yesterday, gonna have to watch that.
Plus, not NRT yet today... Also hope I'm not boring anyone too much... Might need a gum actually...
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