Focused Training - RW [Forum]

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31/01/2005 at 16:41
boing! been catching up on this thread. up to october so far
24/02/2005 at 10:56
Hey, how can all you lot let this thread sink into obscurity?

Well, attempting to resurrect it now!!!

Where I'm at then: I've now recovered from my stress fracture and trying to regain fitness. Been 2 1/2 weeks and I'm getting impatient! I was told I'd have it all back within 2 weeks!

My leg still isn't getting on with the treadmill so I've only been doing steady runs on the road up to 15k. Problem is, the steady runs aren't getting any faster and I reckon I'm still about 30 secs/mile slower than I used to be.

I know if I went back on the treadmill pushing the speed up say, 0.2kph each time and killing myself, I'd do it. Probably within a couple of weeks. But I can see you all looking at me disapprovingly!

Well, off skiing next week :oD and hopefully when I get back mid March, the leg and treadmill will have patched up their differences.

Hope everyone's well :o)
24/02/2005 at 11:04
Have a great holiday skiing JennyD, lots of snow/good food/wine and the rest from running etc!
24/02/2005 at 11:16
Ta Ceal! I've just looked up the snow report for Trois Vallees and it's -15 degrees - Yikes!!!!
24/02/2005 at 11:19
i agree jenny, don't let this disappear - i found it a few weeks back and am reading through. just got to the issue of sleep - i def don't get enough but can't comprehend how anyone can get to bed at 10pm - that's disciplined. anyway it's like a novel and i'm back in november but will catch up honest - just don't spoil the ending for me - doh just seen you got a stress fracture!
24/02/2005 at 11:20
Jenny, give it time & it will return, the wind in Kent has really strong these last few weeks & cold.
All that makes running faster all the more difficult.
Enjoy the "real" snow, I'm off to the sun myself :-)
24/02/2005 at 11:22
ebenezer, I agree how can anybody wait until 10pm to get to bed ;-)
24/02/2005 at 13:29
Hi ebenezer, I don't think we've met :o)

We're getting 5am ferry so that means getting up at 2(ish), even though we're only 45 mins from Dover, I'm dreading it! Have to try going to bed at 8pm, ha ha. Running would knock me out, but for too long!

Where are you off to Tim? I can't remember what warm weather running is like!

I wonder what running on a treadmill at altitude is like ;o) Depressing, I guess.
24/02/2005 at 14:32
Lanzarote, with 107 Serpies so should have somebody to train with :-)
Not my favourite choice of destination but it fitted in nicely with my massage course.
I've not had a Holiday in nearly a year so looking forward to it.
I'm planning to stick some hard training in whilst there then recover back in the UK, that way making the most of some sun ;-)
24/02/2005 at 15:57
Have a good time! I quite like Lanzarote, v. windy though! Have you been there before? Timanfaya is so stunning and one of my favourite places on earth, so surreal.

How's the massage course going?
24/02/2005 at 19:10
15 years ago, sounds a hell of a long time ago, both trips will be to Club la Santa, I remember the winds well :-(
Not a patch on South Africa where I've been the last two winters :-)

Massage course is going well, I'm planning to get some practise done in Lanzarote, & some reading. This is one of the reason's for going!

Somebody asked me the other day if I was planning to train on holiday!
They clearly don't know runners ;-)
24/02/2005 at 23:56
Hi guys, sorry to join this thread after the topic of conversation has moved on – its not that I don’t pay attention, its just that I was out running again.

Any way, on the subject of race times you may be interested in knowing that the 2003 Law to Motherwell 10 mile road race was won in a time of 48:25 with 36 runners finishing inside 60:00 mins.

The race is run in commemoration of Tom Scott, a local runner, who died in tragic circumstances. The race covers the training route he took from his home in Law to the factory where he worked in Motherwell – a downhill route. One assumes that he used to run home uphill as well.

As a result of the usual issues of road traffic and policing, the race is now run in the confines of Strathclyde and Hamilton Palace Parks. The first running of the new route took place in 2004, with the result that the race was won in 52:12 with only 11 runners breaking 60:00 mins.

I would seem that some PBs may not be worth the courses they’re run on. Anyone got any suggestions of how we can evaluate our performances. I used to take comfort in the Vets age adjustments, but like the above, they're not worth the paper they’re written on either. And as for the idea of virtual performances recently proposed on the daily training tread. Well really………………
25/02/2005 at 07:30
Yes, it's not easy to compare road race times with other road race times.
I guess thats why they used to be world best's, rather than world records.

Having been out & measured road races with a qualified course marker, I know it's very unlikely any of us are running under distance.
When they measure, they really do take the shortest line, they will ride on the opposite side, into oncoming traffic, so we get to race whatever distance +

So this leaves the question of downhill races, I'm not sure what the rules are here but the FLM gets away with it's down hill route, although you do start by running uphill.
The Lisbon 1/2 doesn't count as it's point - point & downhill.
So it's hard for us to know whether our local road races are for PB purposes!!!

So it comes down to the individual I guess.

I would not use a race that is point - point & downhill as my PB!

Having said that
My 10K PB is 33:34 but on an undulating course & down hill finish, I've also run 33:42 on the pancake flat Cardiff 10K.
So I'm happy to call my Ashford 10K a PB, the same course Charlotte Dale has just race in 32:14! to go into the top 5 UK womens times.
My 10M PB is 56:00 on a flat course, but I've also run 56:01 & 56:03, of those three performances the 56:03 is the better time as it's a hilly course!

My 20M PB is 2:00:12 in the Spen 20M, which has a difficulty rating by the BARR of 3min brining it down to 1:57:12, but thats not my PB!
And those 12sec hurt!!!

My marathon PB is 2:47 but my 2:49 in Madrid is still a better race effort as it's hilly & at altitude [800m]

Virtual racing would give me a 2:36 marathon, but I've to prove it to myself in real time & effort.
One of my best performances came in training :-)
Dropping MikeG on a training run in Davos, he went very quite afterwards :-)

Only can only cheat yourselves I think!
25/02/2005 at 07:30
So it's up to you what you call your PB!!!!!!!!!
25/02/2005 at 07:54
I agree with Tim.

As long as I've run the correct distance then if it's my fastest time for that distance it's a pb.

I then have course pb's that I compare each year I do the same race.

There are so many variables we could take into consideration right down to the weather.
25/02/2005 at 08:14
I agree hilly, otherwise we would beat ourselves up all the time and almost get to the point where we could say that doesn't seem a fair pb because there was no wind, it wasn't too cold/hot etc etc.

What the hec is a virtual PB?
25/02/2005 at 09:17
I'm with Tim on this one. As he says there are no absolutes in road running. The best measure I can think of, is to compare performances for the same race year against year, but even that is subject to the vagaries of weather.
25/02/2005 at 11:18
For me, I like using the treadmill as a controlled and accurate comparison of where I'm at. My 11k on 2% is 48:08 in early December, I take my 10k split and I know road race will be within 45 secs even with some wind. After the Cyprus trip, I know I could have comfortably gone under 48 mins and I was quite chuffed with my progress. I was nearly 2 mins faster for Brighton than Southend (about 6 weeks previous). Treadmill results were comparable too.

Now, if only I can get back there :o(

In Cyprus, there was another runner at our hotel, but his wife had banned him from running on holiday. When he saw us going out nearly every day, he looked so forlorn, I felt very sorry for him.
25/02/2005 at 11:21
Shame about the gap in this thread!
my update!

Not so good the last few months, been struggling since around November with first an Achillis problem, then a really bad chest infection over Christmas, this cleared and then my Achillis flared up again, then Ive had other little problems since then, which has hampered my race and training performances.

Luckily now Achillis is good and other issues are settling down and Im getting back into some quality sessions, Hastings half in 3 weeks is my next race and it will be intresting to see what my progress is.

PBs, mine are roughly the following

3k track - 9:34
5k track - 16:25
10K road - 34:15
10M road - 54:40
Half Mar - 1:14.53
Marathon - 2:43.50

10M road
25/02/2005 at 11:40

Micksta, You're the one who doesn't know the meaning of "easy" running, right? :oD According to Pantman. Doesn't seem to have hindered your times.

I've seen you bombing it down Willington St and through Bearsted ;o)
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