Friday 27th February 2009

...Think I'll buy me a football team.

Appropriate lyrics for the current news me thinks.

What: 5miles easy
Why: More Miles
Last Hard: Last Night
Last Rest: Sunday

Good session of 7x5mins with 1min recoverys at tempo last night. Felt quite easy actually so a race on sunday might be a good time to re-evaluate my VDOT score...

Happy days y'all!

morning all

I know the lyrics...

What: 2.6 miles nursing a mild hangover
Why: because
Last hard:everything it seems at present
Last rest: 16 Feb

Morning All

Mirdif Milers 10 Mile Race Report

My home club race, as assistant RD I was up early setting up water tables, handing our numbers etc. As soon as the park opened at 0745 we all piled in and we started on time at 0830 which was good as the sun was already well up in the sky and it was getting hot even at 0830. Course is two laps of the cycle track which runs around the park perimeter (its a big park). The main thrust of this event is the club championship with the first 6 runners from each club counting. Looking at my clubs entry I soon realised that making the first six from the club was going to require a bit of effort as 5 whippets were out and about. Off we went and the first 1K went by in 4-09 oops thats 10K pace. The first 3 K are basically a out and back as I come back I begin to realise where I am in the field, I'm running with people whom normally beat me by some way, ah well lets see what happens. The next 5K are all in the 4-25 - 4-30 bracket which is about right but then we come to the hill, not huge about 40M of climbing over half a K but enough to make life hard, 4-45 up the hill and back to 4-30's as we come down the otherside. I complete the first lap and see that I'm still up with people I don't often see but its getting hot and I mean hot (it was 35C at the end) . Its all becoming a bit of an effort, on the out and back section I realise that I'm running in 7th position for my club, hmm would like to be a counter, better put some more effort in... but its hot! At the water station I'm 5 metres behind the 6th runner from our club, he walks the drink station, I want to but want to be a counter more! Keep going, pace down to 4-40 K's but tucked in nucely behind Dubai's best vet female who beat me by 8 mins last week in the 1/2M and by 20 mins in the marathon. Hmm I am having a good day, back up the bloody hill we go, no shade, no water and the world is a awful place, were at 5 min/K going up but 4-22 min/k as we go down the other side, No runners from my club have gone by so quick sprint to the finish and home as club 6th counter.

30th Overall (field 176) 1-14-21, 2nd M50 and club was second in the team competition so back home with a £40 voucher for age place and a engraved glass vase as second team, all in all a good days work. No where near my PB but a course best by 14 mins! Added satisfaction of beating lots of old rivals today. Female vet still outsprinted me to the line though!

Have a good one

Morning folks.

Well toughed out/raced DD. Nice report.

40mins - how is it this morning then?

Gobi - week1 no pain is about what I'd expect

Mike - no issues, only minor obstacles to be overcome ;-) In fairness, the tummy problems were of my own making. If you're lactose intolerant you really shouldn't use cow's milk on (a couple of) bowls of cereal, along with copious amounts of cheese and then wonder why you're in a sickly sweat with a dodgy tummy. Bit dumb really. Well done to Jr on his debut. We've got to start thinking about schools for our little fella soon (he's just turned 3), but, disgracefully, none of the schools seem to do any kind of athletics (or much in the way of sports) from what I can see unless you're willing to go private......

SD - 70 maras? Blimey. I don't think I'll ever get anywhere near that many even if I'm still doing them in 20-30 years time!

TmR - I agree. It is only a case of getting in the requisite speed endurance work, but that makes all the difference between what HR says you can do and what you can actually do in my book (though I have previous of hitting race paces that I have never gone near in training, but I prefer the certainty).

What: 10m d&d (positive despite the tummy not being fully recovered and still coughing a bit) / hoping to do a bit of bulk work on track later - hopefully @ PMP, but at worst tempo-lite. All depends on how the chest reacts again.........
Why: Friday/finger out time.
Last hard: ?
Last rest: 21/02
Lyrics: No.

Have a good day all!

well done DD and Mike jnr.

What - 2 easy miles jog into work this morning from the station, might do similar tonight.
Tomoorw plan a 20miler early doors , 6am k.o.

lyric , think so

Afternoon All,

What - 4 Miles at 6am this morning

Why - Going out to watch the rugby tonight

DD - Excellent result.

Hello Hollywood, I am fairly new.

Lyrics - No

Have a good day all

SS

DD
Congrats & good report as well.

MS
Sounds like your boy has potential, hope he sticks with it.

TT
Thanks for asking, fine this morning, although I did think it gave slight discomfort yesterday evening.

Just a few strength exercises today, no running or even gym planned.

Afternoon all,

MikeS:  The cats are on red alert.  Well done to Jnr.

TMR:  I have a marked reluctance to commit to anything until it becomes inevitable.  But rest assured, I shall be taking your excellent advice. 

DD:  Nice running and well rewarded by the sounds.

Berlin Marathon entry goes up by 20 Euros after today...

• What:  4m
• Why:  I run therefore I am
• Last Hard:  Bit pointless including this
• Last Rest:  Saturday

Have a good one!

What: 5.5 easyish.

Why: Miles

Real struggle today. Had no strength going up hills, but even with walking up most of them (even the gentle ones) I was at the same speed as 2 weeks ago. Something must be going right

Also brough up 101 for the month, nicely consistant. 2 down, 10 to go

DD - You must be mad to race at that temp, but you did good in it

Have a good weekend all

Greetings all,

DD - Great race.

What: 12 miles, med pace run. Even managed to break a finger and bugger up my chin. Slipped and fell over on a trail in the last 2 miles of run, sort of dark, at 6:45 in the morning. Even had to pay Auckland hospital a visit for an x ray. And who said running wasn't exciting !!!!!!

Why: needed a bit of distance to make up for a slack week
Last Hard: Sat

Evening!

Quiet!

What: about 15 mins with a couple of gentle strides
Why: see below
Last rest: Dec 24
Last hard: Jan 2

Well done DD! And hard luck Ssing!

TT, I think my view is the opposite, that it is the speed endurance which gives you the HR/pace; loads of 20ml and + long runs, and total weekly miles in the legs allows you to keep the HR/pace long enough to race hard over 26ml

What:  am:  8.2ml inc strides, along the canal in the sun;  pm: 5.9ml recovery
Why: building base;  and great to be running in almost perfect weather for the first time this year  

TmR - it's a horses for courses thing really. Before doing any appropriate speedwork I can normally work out a good approximation of what pace I can hold for a race. The speedwork then allows me to hold that pace (and improve..... hopefully). That's the beauty of running, everybody reacts differently. I've done 40(+) laps of the track at a reasonable clip this evening with no probs (done my cool-down in the opposite direction and warm-up on the roads). However I've never had the problems that some of my clubmates get from doing a lot of laps. Have you ever had problems on track before or done anything similar? If not then there's only one way to find out....

SSING - ouch!

FINgers: That's it. You are definitely down as having the same musical tastes/collection as me. Actually, Lear Jets are over-rated. One would still be nice though.

A bad training week for me. Fatigue. Maybe bed will work.

Pammie - that's the next best thing. If you can't run - go and support.

Dubai Dave - great effort. Well done on the organizing and taking out the prizes! Nothing worse than just finishing out on being a counting team member.

Slow Duck - that's a lot of marathons, can't remember, did you tell us when you started doing them?

SSING - be careful out there!

TMR - tough stuff!

What: 3 miles easy bushtracks. I was thinking of Blisters when I was running them. Guess not like GB at all, lots of native trees and ferns, pungas etc. What I meant the other day, was our main Street is called Queen St, then there is Victoria St....if you go to Christchurch in the South Island you can punt on the Avon.  But not a castle in sight!