P + D training for VLM 2013

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20/02/2013 at 13:17

Hey Pottermiss..I see you're in Manchester. Look out for me, I'm the cool, good looking one...there's not many of us up here.

11mi ran this lunchtime. Still feel a bit weak, but made it round like the brave little soldier I am.

AG, look after that shin.

20/02/2013 at 13:36

AG, ouch! Keep stretching, and maybe gentle self-massage of the calf muscle with soap in a nice warm bath? After my sports massage to get over the heel injury I wasn't allowed to run for 4 days, I think he said to give the muscles a chance to fully relax.

20/02/2013 at 16:31

Chick super paced 15 miler..and you deserve that pizza,

JF50 i think I know what you mean..I am chuffed to get it out the way , but the house work still needs to be done..

15W ah bless well done nice run would you like a sticker ?

I ran just over 5 miles first then did the intervals then did 1 mile cool down

6 x 600s @5K pace just about managed to hit 7 min miling towards the end but too windy but couldnt face the treadmill
90 secs jog recs.
managed to find fairly flat bit just less than 600m so had to keep turning around mid sprint to make the distance up which also didnt help...got some weird looks from dog walkers in the park as I kept charging up and down the same stretch of road....oh well I am known locally as that mad woman always out running...whatever 

.for all the splits/pace/times whores..So thats me Ten and Heow..


2.40 (7.12) WAKE UP LEGS !!
2.36 (7.02) nearly...better luck next time



Edited: 20/02/2013 at 16:41
20/02/2013 at 17:10

Good pace NN.  Bitter cold wind here today, so I don't envy your run!

Night Nurse wrote (see)

I am known locally as that mad woman 

It's only a matter of time before your reputation expands beyond the local boundaries 

20/02/2013 at 17:18

Good splits NN, I like a good stat as well though not been called a whore before!  HeOw has originated far too much in the short time we have all been together on here.

I did mine on country roads this morning and although there weren't many cars I think I picked up pace as they approached and checked running form as they passed with the hope they might mention that "quick old guy" I saw on the road this morning

20/02/2013 at 17:54

JF50 there are lots of young guys that would eat your dust I am sure !! talking of quick old people..I got voucher in the post this morning for being 3rd old biddy in my race on Sunday..pleased with that as it was largish field over 600..don't know how any were old biddies though..

And Ten, yes it is bloody freezing...AGAIN !! I am glad I didnt leave the sessiojn till club tonight as it would have been even worse out on the track, it sees a bit of a wind tunnel  in there at the best of times.

20/02/2013 at 18:37

Hey NN - congrats!

20/02/2013 at 19:07
Good MLR tonight, 14 miles, last 4 finishing around 10% slower than marathon pace and I felt like I had plenty more in the tank, felt very strong. Even my wife commented on how fresh I seem to be coming in from runs recently. And I'd been up since 04:50 and worked an 8 hour shift. Happy with that today.
20/02/2013 at 20:03

Chick, I'm properly jealous of your pizza right now, and almost caved in and ordered one, but have heroically resisted. 

Just a quick 5.5 mile run with the club tonight, as I did my VO2 intervals yesterday and am easing off in preparation for Sunday. I did have an awkward wardrobe malfunction a couple of miles in, though, when my right bra strap came unhooked. Lucky I've only got small tits, as I announced inappropriately to assembled male clubmates. They did offer to give me a hand, but I decided on balance that it was better to just wait until I got home.

NN, congrats on being 3rd old biddy .

20/02/2013 at 20:46

LOL..big tits would just get in the way..

20/02/2013 at 21:31

Is this the right time to mention that I saw a pair of Great Tits on my run a couple of days ago?  Fact.

20/02/2013 at 21:33

Did they get in your way?

20/02/2013 at 21:41

No, they were in a tree.

It was a bit of role reversal.  The first time I've been stared at by a pair of tits.

20/02/2013 at 21:43

Well I saw some BLUE tits AFTER my run today..mine !!  it was flipping freezing !!!

20/02/2013 at 21:47
Nn congrats on the prize. Brilliant stuff.

Craig - how on earth did you manage a run like that after a day like that?!

Just in from the first speed session of the programme and I really enjoyed it. I've really missed not doing any speed work as part of the programme so far so tonights 9 miles with 6 x 800 were a welcome chance to test the legs. Felt great after and splits for fellow geeks were:

2.45; 2.42; 2.46; 2.49; 2.51; and 2.38. Not too bad, pace dropped on fourth and fifth but managed to pull it back at the end. Ju

Am hoping that this is the beginning of putting the polish on things as NP said previously.
20/02/2013 at 21:54

Did 9 mile warm up at 7.23 pace followed by 8 by 800m with 90s rest in between each.  Was tough.

2.53; 2.53.9; 2.55; 2.57.3;2.52.4; 2.55.9.  Last one would have been faster but had to dodge a car.


Was freezing outside, 2 degrees but felt like -3 with wind chill.

Edited: 20/02/2013 at 21:55
20/02/2013 at 21:58
Great running sr. The wind is a killer at the mo. I wore shorts tonight which was fine during the reps, but was a little chilly on the cool down!
20/02/2013 at 22:01

How come you lot had 800s ? mine was 600s must be a change in the 2nd edition..

20/02/2013 at 22:01

I was just wondering that as I have the first edition too. I didn't mind, though!

20/02/2013 at 22:03

Phew I thought I was going to have to pop out and run  6 x 200s 

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