Friday 5th April 2013

1 to 20 of 23 messages
05/04/2013 at 06:56


Lyrics - My friend the communist

Talented children Paddy. I swim more or less the same times in the pool as in OW so you could be fine.

Glad you're on the mend Blisters.

Beautiful colours in that picture donaldo.

What:             LSR
Why:              away for the weekend
Last hard:       keeping perspective (thanks SC)
Last rest:        31/3

Yesterday's lyrics were Picture by Kid Rock.

05/04/2013 at 07:40

happy friday
don - lovely pic
blisters - hope the deafness subsides
paddy - nice skills in the water
all - thanks for comments re scatica. Managing it now with loads of stretching and sitting on balls. Seems to be helping as yesterday was pain free: did the club handicap, 5miles at a reasonable clip, with another 3 1/2 combined w/u & c/d. bit stiff today so:
what - 3 easy
why - caution
last rest - thursday
last hard - last night I guess
lyric - nope

have a great day

05/04/2013 at 07:58

What: probably nothing
Why: working until 6 and still on call after that
Last hard: march
Last rest: last week
Lyrics: nope

Lovely photo donaldo

Healing vibes to all those who are not as fit as they would like to be.

05/04/2013 at 08:44

Morning all.

What: hoping to get a run in later.  Have already had a walk on the beach.
Why: hard to find safe running opportunities round here.
Lyrics: nope

LMH I do have my wrist support out here as I was being cautious.  Wore it yesterday and wrist is feeling much better today
Blisters hope you feel better soon.
Dustin glad the sciatica is easing.  Have you tried the pigeon pose?  Helped mine a lot.

Have a good one all.

05/04/2013 at 10:37

Morning all! What a great night it was last night for photos - I took 54 of the sunset (!!) and then Mrs donaldo helped me get them down to about 10.  The one I posted was her favourite.

Anyway, back to the matter at hand, running!  After yesterdays poor effort, decided to get out reasonably early today and wasnt sure what to do, just thought I'd run how I felt.  After the first mile, did 2 miles at marathon pace, (14:08) - not sure if this actually will be marathon pace or not, still working on that one.  Will probably decide on the morning of the marathon. Then 2 miles easy, followed by 1 mile at pace in 6:07, which felt reasonably comfortable.  Last two miles in about 14:25, giving 8 miles in a shade over 59 mins.  Calves tight throughout but otherwise feeling good.

emzap - why not safe?

Lyrics - as is the usual for this week, nah!

05/04/2013 at 13:36
At the airport awaiting flight back to UK.

What: norhing
Why: rest day. Must run tomorrow
Lyrics: no
05/04/2013 at 14:11

Donaldo Cape Town has a lot of crime!  Can't just go running by myself round here.   It's probably ok, but better not to risk it.  Hopefully either going along the beach front on my own later whilst OH plays tennis, or the 2 of us will run along a main road which is used a lot by runners so is relatively safe. Hopefully we'll be running along this!


05/04/2013 at 14:16

Sounds a bit scary right enough, I wouldnt risk it either!

05/04/2013 at 14:17

That was a brief sojourn Alehouse.

emzap - well done for being prepared with the wrist support and glad that it helped. Is your hip feeling better too?

donaldo - sounds like a confidence restoring run.

I had a solid run, not spectacular but getting closer to being back to where I was. I'll take that for now.

05/04/2013 at 14:20


What:About 5M off road this morning.

Why: I enjoyed yesterdays off road run

Cold, dry, no wind. Not a bad run

Need to catch up


05/04/2013 at 14:34

Good to hear, LMH, your confidence has definitely taken more of a battering than mine!  Hope you're back at peak fitness soon

05/04/2013 at 14:48


What 8 in the armchair
Why taper time
Lyrics yes

donaldo where and when is your next targeted marathon?

Have been advised to slow things down in the last few weeks except one last mp effort in Sundays long run.

05/04/2013 at 15:38

A lovely spring day here, warmth in the sun, birds singing ...
Als working but on for visits at least!

05/04/2013 at 16:47

Spring  ?  More like winter here (still) . I think the birds have all died of hunger - none to be seen or heard. 'tis pretty bleak right now.

donaldo: loved the pic - awesome sunset!

how many miles on Sunday, postie? Just wondering what to do myself. Wanted MP but not sure about distance. Thought about 16 with 10 @ MP.

Blisters: hope the deafness is temporary and reversible. Sounds pretty grim. Poor you.

what: 6.2 (10k) with a bit of MP in there
why: legs shot since Monday
last hard: Monday
last rest: Tuesday
lyrics: no

05/04/2013 at 16:47

postie - am doing Edinburgh on the 26th May.  Will probably aim for about 3:10 although part of me wants to break 3 hours again.  Probably too soon though, perhaps in 2014!

05/04/2013 at 16:59

Dustin - I told you - Dont mention thye "S" word!!!. And again I say - take care of it.

2k easy in pool, 10 mile easy spin, 4 miles easy run later.

Birks - 5 miles - be careful


05/04/2013 at 17:06

Chick 15ish with the first 10 in the armchair (easy 7:30 to 8:00) then 5 at mp (6:30). The consensus of opinion on the sub 3 thread was not to do more than this.

Donaldo what are your FM and Hm pb's out of intrest?

05/04/2013 at 17:14

they are wimps on the sub 3 thread, postie     I did 12 with 10@ MP a week out last year. But maybe I would have gone quicker if I hadn't done that sesh, who knows.

Right now the prospect of 10 @ MP is rather daunting, so I will take a leaf out of your book and be sensible

05/04/2013 at 18:32

postie - 2 years ago I did a HM in 1:29:59.  8 years ago I did a marathon in 2:57:45, which is a pb.  I have really ran seriously since 2 summers ago and am still losing weight and starting to get properly fit.


My pb for a HM is 71:49, but that was a lifetime ago...... :P

05/04/2013 at 19:16

What: Not a lot
Why:Tapering for next half on Sunday (White Horse)
Last Hard: Wed TKD
Last rest: Tuesday
LMH Happy to help
Weirdly beginning to look forward to running VLM very slowly!!!

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