The new home the RW sub 3:30 now heading for 3:15

The hard training and hard partying thread - yes you can have it all!

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01/08/2013 at 19:37


First intervals since the marathon.  10 x 600m: 6.27; 6.54; 6.30; 6.46; 6.21; 6.48; 6.27; 6.51; 6.20; 6.44   Out and back with the outs having a slight decline and the backs a slight incline.  The outs felt quite easy but I was working on the backs.

Thrilled to get that done and still be alive!


01/08/2013 at 19:39

Great picture kfc!

Daren - that makes me feel sick just reading it!

Freemers - you need to sort your work out as it definitely seems to be interfering with your training!


01/08/2013 at 21:24

Thanks for all of the birthday wishes, I celebrated with the usual Tuesday night track session (3 sets of 300m, 400m, 500m, 600m, with 200m recovery between reps and 400m between sets) followed by food and drinks in the pub

Good intervals tonight Minni, so it was worth keeping the effort low last night.  And no need for the excuses.  Or maybe the blueberries have kicked in already?!

Plenty of speedy stuff coming from you Free, making the most of the limited free time!

Nice 5M Pinklady, I do like early morning runs once I'm up and out of the door it's just the actual getting up so early for a pre-work run that's the problem.

Hope the 10K went well Spoons, nice tapering

DD you know you're going to jog round in 1:35 at Sunday's half.

Nice picture kfc, good luck with the sub-21 on Saturday.

Daren you know it's better for you to get dragged along with those faster runners in the A pack, rather than cruising along at the front of the B pack.  Stick with the new group, they'll make you work hard!

10M steady ended up @ 7:35 tonight. 

01/08/2013 at 21:36

I thought 5 miles yesterday evening was too hot while I was doing it, so nothing was going to persuade me out today - although I managed 20 miles on the bike doing various odds and ends before and after work. One last mad weekend of training followed by a day trifoto Belfast and three days attempting to evict the army of spiders who appear to have applied for asylum in our house 

Nice intervals everyone, I won't be trying those until the temperature is considerably lower than at present.........

just entered the Bristol Half - 4 days after we get back from the bike trip 


01/08/2013 at 22:50

KFC - Nice photo of your rockhopper. I noticed you left the go faster rack on the back also. At least you had plenty of low gears to play with

2old - You should go for the shaved head look, the aerodynamics will give you some extra free speed. You should be able to save about 0.2secs over a full mara

Daren - Hope all goes well with the move .

01/08/2013 at 23:54

Thought you'd like that Simon.  I love that bike.  I'm sure it must be as fast as your blagged machine  

Nice to have you back in the game Daren!

Sweet intervals minni, and nice sessions carrot too

2old - I'm smiling cos I like hills!  Thanks brolish!

O4S - oof, I know that would be a heavy legged half for me.  Although given your form you'll probably run a PB!


Club run with 10x hill reps tonight, about 7M in total.  Heavy heavy heavy legs - and I was at the back every rep.  About 15M for the day with this mornings slow run, and (apart from the heavy legs) feeling OK so happy with that.  I think its time to start marathon training again 

02/08/2013 at 08:00

Carrot - I have my alarm set nice & early and go out as soon as otherwise it's a rush before work but I'm set up for the day. I'm in a routine with it all now so I look forward to going out usually just after 5.30am.

KFC - the bike looks cool

Short 4 mile for me yesterday but didn't run the full 6 as I was supposed to - coach not impressed

Had a lovely glass of vino in the garden last night but had to run indoors due to an attack of flying ants!

No running today as swimming training tonight - long run planned for tomorrow morning

02/08/2013 at 08:24

2old – that treatment sounds pretty painful so I hope for your sake it does the trick. You seem to be able to get some miles in, so hope you continue making progress.

Nice intervals Minni – the first ones back on the bike are always the hardest. You know you love them really though!

Don’t come to work at my place then Brolish, we have one shower for everyone. I often stand dripping sweat waiting for someone to get out of it. Needs must though…

KFC – lovely report and cracking photo. I paraglided off of Alpe d’Huez a few years back which was great – imagine your ascent was a bit tougher going than that, even though you’re sporting a broad smile!

That’s a very quick 10M Carrot – you’re on great form at the moment.

I was tempted by the Bristol half O4S but it’s the same day as Cheltenham unfortunately. I’m already booked into that and really looking forward to it as it looks a cracking route (provided they remove the fences from the racecourse as I don’t fancy that 9 miles in )

Thanks for all of the good wishes… Mrs R is due a week today.  I imagine it’ll come late, but as it’s the second I’m inclined to be a bit more on call than last time. As for loading up on sleep O4S, I haven’t caught up from the last one yet!

After my disastrous attempt at a tempo on Tuesday my week has got progressively better. I’m going to try and do 9A park run tomorrow, and then 12M easy on Sunday.  That will have me at 38 miles for the week, which is the most since the start of April.

02/08/2013 at 08:50

Redders - my son was almost 2 weeks late. Having been there before I thought I'd recognise the signs of labour but I didn't. Luckily Mr Minni did and finally insisted I went to hospita. It's  an hour drive and he was almost born in the car.  I decided there and then that would be my last pregnancy! 

02/08/2013 at 11:57

Nice reps, Minni - excellent, and so quick

carrot: how fast ??  Jeepers girl, you are flying right now. And no I'm not at all jealous

Love the pic, KFC

Daren: good to see you and good luck with the move

Redders: enjoy the 9a parkrun. Mileage is building nicely for you.

Right, I wimped out of reps last night. It was 32 degrees in the shade but the bit of flat road where I have markers was full on in the sun . So I took the bike and went to the lake instead for a 40 minute splash. Bliss

Did those reps this morning - 4 x 1k in 4:05, 4:02, 4:03, 4:03 that's 6:25-6:30ish pace. Not superfast but hey, it was still boiling out and unfortunately my pesky calf started complaining halfway through rep #4. Otherwise I would have done 2 more. Dunno what it is but speedwork brought on the last bout too. I seem to be alright up to tempo pace. Anything quicker and it grumbles   Strechted, massaged, iced and put anti inflammatory cream on. Feels fine now, of course ...

Mr Zuvai    pirate
02/08/2013 at 11:57

KFC - smashing effort, the Ad'H is definately a race on my bucket list, those switchbacks look legendary, be amazing to ride up! I bet you had loads of comments sailling past everyone on your rockhopper! My new steed should arrive in the next few days - promise to post pictures!

Good effort on the reps Minni!

I'm doing my own silly challenge during the month of August; an open water swim and a run every day in August, distences irrelevant (although a run must be at least 2 miles to constitute a run). Been doing it for about a week now - really enjoying both swimming and running with no objective other than enjoyment. (no garmins or watches allowed! )

02/08/2013 at 12:20

Hi all

Minni - you are right I got my days mixed up for the 10k. nice 12 miler still miles in the bank and the 600s.

Brolish/ 2 old - I am just stepping up my training at the moment so it should yield results I hope. I am just really enjoying my running at the moment.

Spoons - hope the 10k went well.

DD - good luck with the half.

Carrot - nice track session and 10 mile steady at 7.35s wow. What races are u planning on smashing.   

Daren - I did a similar thing in the late 90s going from one group to another and for the first few months I felt like I was always hanging on and every session was mega hard but it really helped on race days.

Chick - nice k reps. Do you have a sub 40 10k planned ?

I did a track session Wednesday consisting of 8 by 800s with 60 seconds in between then did 8 by 200s with 200 jog recovery. I did an 8 miler this morning but all the way my legs were tight and sore but I am putting that down to the 200s as I don't usually do anything shorter than 400s. 61 mins in the end. My weekend is a possible parkrun in the morning and a 16 miler Sunday.

Good luck to all racers this weekend and training runners.

02/08/2013 at 12:20

Daren - good luck with the move

Club Handicap 10km race report - The car thermometer said 32 degrees at the start...... I did a 1 mile warm up jog and lost a few pints of sweat. Started at 7pm in a group of 5. The first 400m is all down a steep hill so this felt easy. Then you turn and the next mile is all up a steep hill. By the time we got to the top 2 of the 5 had decided to DNF. I was in the lead but felt sick and terribly dehydrated. The next couple of miles are undulating and we managed to push on and overtake quite a few of the slower runners. The water stop at 3.5m was very welcome but I should have taken 2 cups I think. Then the 2nd 1 mile steep climb. I overtook quite a few more on the hill and broke away from the other 2 guys that were with me from the start. A 400m flat bit at the top of the hill and then the best bit - 1 mile all downhill. I really enjoyed this bit and overtook a few more. Then half a mile of climbing again (lots of people walking by now) and the last half mile which is downhill again. Tried to sprint finish but the tank was proper empty. Lay on the grass feeling sick at the end. The end time was 48:03 which is 4 minutes slower than my best on that course. The good news is everyone was around that much slower so I guess my fitness levels are OK.

02/08/2013 at 12:39

Minni - I hope it's not two weeks late as I have a ticket for the Test Match at The Oval! 

02/08/2013 at 12:41

ouch, Spoons    well done for sticking it out!

Mr. Z: I like your challenge. Nice to just enjoy some exercise without a race agenda.

sounds like a hard track sesh, shildon. A sub 40  10k is sadly something that I am not very likely to achieve... it would be nice though, wouldn't it ... but no, sub 4min for 10 consecutive ks is something that doesn't compute. I've yet to break 44 mins, FFS ... and y'all know I hate 10ks

02/08/2013 at 12:42

xpost Redders: LOL

02/08/2013 at 12:42

Just seen your report too Spoons - that's a cracking effort in that heat. Yesterday was unbearable, so to do a 10k race in it deserves much kudos

02/08/2013 at 12:46

Chick - all the girls hate 10ks!  Its just not pretty.

But well done Spoons.  It sounds absolutely awful.

Shil - I wish I had a track nearby.  All mine have to be done on the country lanes.

Redders - don't get be started about when Mr Minni collected be early doors from the hospital following the birth of our first child so he could play a cup game!!

Z - where exactly do you swim?


Dubai Dave    pirate
02/08/2013 at 15:00

MrZ; nice challenge, im also enjoy garmin free training

Minni: nice reps, i started 4 weeks ago after 6 months, almost imediately my easy pace got quicker

Redders: Good god man dont waste those oval tickets.

Chick; think you will be in front of me at Boston looking at those reps

Spoons; nice race

Will trot 10 - 12K later

Mr Zuvai    pirate
02/08/2013 at 15:54

Minni - in the sea directly opposite my front door!  and occationally on Hayling Island, but there's so much small boat and jet ski traffic on Hayling that i dont always feel too safe there!

DD - didn't you used to have a PX stealth? anything i should know?

hoping that old traffold pitch will remain this flat for the next three days  - the cooler weather due means it shouldnt break up too much

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