Monday 12th November 2012

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12/11/2012 at 05:38

He's five foot two and he's six feet four,
He fights with missiles and with spears
These lyrics may have been more appropriate yesterday!

Yesterday's lyrics were "The Boxer", Simon and Garfunkel, for no other reason than the same singers were used by Birks the day before. But not today.

What: a walk, perhaps 660 metres again.
Why: I'm allowed!

Surprised Tom's not up yet from what he wrote on the MG thread!
Edited: 12/11/2012 at 05:40
12/11/2012 at 05:56

Morning ale


Why: Monday habit. Cold with some smiry (light) rain.

Lyrics: Not sure.

Back soon.


12/11/2012 at 06:07

Tom/Alehouse - nice looking back isn't it!

I did the 5km Cornwall Parkrun again - 24.13 on Saturday morning. Looks a very slow time, but it is not a fast course - 2 little hills and one long one. I still have the highest age-grading at 80.11%

Probably because the field is very small as they have not long introduced parkruns to NZ, and also because good runners want to run fast courses to get a good time.

I also ran 15km easy on Sunday.

What: 3 miles with Mae.

12/11/2012 at 06:44

Morning or should I say evening over there NZC

12/11/2012 at 06:59


Well done on breaking the 30 minutes HH.

Tom - and if you apply WAVA now?

Alehouse - it's all been pushed and pulled about, it will take a while to settle - and hadn't you declared yesterday as a rest day?

NZC - good racing. Will you be doing the O'Hagans series this year?

What:             30 minutes easy
Why:               tapering
Last hard:       21/10
Last rest:        4/11

Lyrics - no.

12/11/2012 at 07:33

morning all,
well raced HH, NZC and 7D, thats a splendid improvement over 10k
Tom - many of our 'senior' athletes use the age grading to measure results. Indeed as a club we have awards for the best, age graded, performances.
what - 4 easy
why - recovery
last rest - thursday
last hard - saturday

was wrong with yesterdays lyric, don't think I'll have more luck today either

12/11/2012 at 09:37

welcome straycelt

excellent muddy racing at the weekend, RFJ and Dustin and swimming in arctic waters, OH!

no taekwondo, kayaking or lacrosse (ouchy ouch emzap!!) for me either. But I do love cycling and I used to be a gymnast in my youth

7d: that's a fab 10k time. Sub 40 next time, definitely. You are making stellar progress. Be proud.

Tom: running 10 miles in under 50mins. Blimey. That's impossibly fast...  you and ale (and if I remember correctly birks too) were doing some seriously fast racing in your youth. Still mega-impressed. My regret is that I spent to many years smoking and boozing and only got into running at the age of 39 ...

HH: nice confidence booster. It's great when things finally come together.

NZC: another top class 5k! My WAVAs hover in the low seventies... guess I need to work harder .

what: probably 5 miles tonight
why: felt rubbish this morning
last rest: Saturday
lyrics: no

12/11/2012 at 09:53

chick' - is your HR still "shit" or are you getting back to normal ?

Edited: 12/11/2012 at 09:53
12/11/2012 at 10:17


Wet, miserable, cold.   And that was just me getting out of the shower on a Monday morning. Not like me at all.  I guess I'm just not getting enough.  Running that is.

Woken momentarily two nights on the trot, almost unable to turn over because I couldn't lift my leg  without real strong knee pain. But during the day, I can run up and down stairs without a twinge.  Am I dreaming?!

Dustin...  Age-Grading is how all social clubs should award many of their awards. Mine doesn't.

What: Probably nothing again.

Why...  don't really know.  I'll blame the imaginary knee.

Last hard 28 Oct.

Last rest  yesterday

Lyrics...  No.

12/11/2012 at 12:07 the depths of the memory banks
What: Dreadmill sesh, no idea how long
Why: Got to start again somewhen and half on Sturday.
Last Hard 14/10
Last Resest: Last Thursday
Dreicher than a dreich place in Wales today, almost homesick for Jockland.Nice to see the variety of race times and opinions. Tom, I could only dream of those times even when fully fit and much younger. Still chuck in GFA's and the joy of older there's always new pb's in ypur new age group. Good to see it's an international thread.

12/11/2012 at 12:13

mace: my HR is okay, it's the pace that's still quite shit

12/11/2012 at 12:42

Afternoon everyone,

Had an unexpected early day from work, so have got time to fit a weights session in this afternoon.

Haven't a clue with todays lyrics, and I was wrong with yesterdays as well... back to normal!

Had to google WAVA to learn what it meant...

12/11/2012 at 12:58
Good afternoon

Lyrics - again instant recognition. That's three in a row all from the 1960s!

Christine - I'm always delighted to hear about your successes.

7.7M steady for me this morning untimed though it felt quite strongly run.

On the WAVA front, my lifetime best for 10M scores 88.6%, whilst last time round my 2005 time of 59:58 scored 88.5% which is pretty consistant over a period of 30 years. To achieve that grade next year at age 65 I would need to run 65:08. On the face of it, that seems quite a big ask, but it is consistant with a 40min 10k, which doesn't seem so undoable. I'd guess that my best ever WAVA score is 89.3% which relates to my 2005 HM time of 79:05.
Edited: 12/11/2012 at 12:59
12/11/2012 at 13:32

Afternoon all

alehouse hope all is going well

nzc, wow thats a cracking grading!

chick, hope you are feeling ok

tom, also amazing wava grades!

rw thats very odd about your knee!

what: nothing but tai chi

why: heavy weekend, running and partying!

last hard: running yesterday morning with a hangover

last easy: friday

12/11/2012 at 13:48

Hi all.

What: Nothing.
Why: No time, out for Mum's birthday this evening. Rested yesterday as well. It won't be a very good week this week, culminating in moving house at the weekend, but I'll be back on it soon!
Last hard: Wednesday.
Last rest: Yesterday.

Lyrics no.

12/11/2012 at 14:16

Afternoon all

What: a steady 4km round the city
Why: a recovery day
Last hard: that stick in my face :S

Chick wow gymnastics, I can't even touch my toes!
HH well done, a great milestone reached

Have a good one all

12/11/2012 at 14:43

Nice WAVAs, Tom! Mine are prety consistent in the early to mid 80s from 400 through to 10 miles in my first running a vet I don't think I have been above 78. Off course my best races were cross country or relays! Well I've got to say that because they are WAVA-free!

My WAVAs don't actually reflect what I would say were my best races, though: for instance my 4:20 mile scores more than a 9:23 chase, a 8:44 3k and a 14:48 5K, all of which I felt were better than the mile...and my worst PB (in my view) is my 800 which at 2:00.2 scores 84+.

Just wish I could get out and run! In fact, have decided not to walk today as something isn't quite right and it isn't worth aggravating things.

Wabo:  how was the handicap?

12/11/2012 at 15:06

really really impressive WAVAs there!

emzap wrote (see)

Chick wow gymnastics, I can't even touch my toes!

that was 40 years ago, emzap and nothing much of the agility that was there as a kid seems to have survived past teenage years, nevermind in adulthood . I can touch the floor but that's about it really

12/11/2012 at 16:16

Afternoon from me too.

sorry awol again few nights work and Yestewrday afternoon Lots goingn on i appear to miss will try and catch up "famous last words"

3 miles today got to get  bak in the  habit  funny i found daily running easier  a missed day though  can become 2,,3, 4, ...10 and before you know it

What 3 miles
Why: Target 1000. avg 5km daily run everyday to get there while not as much as i once did certainly more than last year or even the ne before
Last Hard: Today 1st mile first half mile all uphill
Lyrics No

12/11/2012 at 17:58

I feel the same about missed days Pammie - I worry that missing one will make it easier not to go out on the second etc etc.

Are you going to have a tilt at that 10 mile then Tom?

Glad the hip was ok to run on emzap.

Alehouse - sounds sensible.

Run Wales - I've had similar knee issues in the past, I think it's something to do with the lateral movement - does it ease if you put the affected knee on the mattress rather than it being the top knee? Assuming the pain is when you're sleeping on your side.

I took Grace (the dog) out for a progressive 30 minute run after work, nothing spectacular but enough to make me feel that I'd worked. I'm not good at this tapering lark and as it's not a target race wonder if I should be easing back at all really?

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