Shades Marathon Training

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03/09/2013 at 14:29

Lee Valley Path near Waltham Abbey woman in her 20's - 30's (a jogger) was attacked and I think raped judging by the mercury's latest post about it. 

More frighteningly another woman has been attacked closer to home on the New River Path in Hoddesdon somewhere. 

One of the children always come with me so far but when the evenings start drawing in and my mileage needs to be longer it's not going to be practical to take them with me 

03/09/2013 at 14:58

mmmmmm duck eggs are tasty!

LL - I'm not good with heights, went round the mil last night and she's having her roof retiled so has scaffolding up, I went up but didn't feel good at all and had a good grip on the scaffold !    . Good training run, feels good when you buzz for the rest of the day.

That Marshall must feel a bit of an idiot, what a time to go for a wander.

Good to hear you're healing Mowzer and back out there running.


03/09/2013 at 15:39

KK - great weekend, the jump sounded brilliant. As for the mara, a  sub 4 is in your reach but if I were you I'd start off fairly steady as it's easy to get giddy and start off too fast (done it loads of times) as the race "starts" after the 30k mark and then maybe you could do a faster second half.

Big G - I studied in Leeds when Vinnie Jones was playing there and I used to chat with him at nightclubs etc. What a nutter, very funny though.

Lesley - fantastic, no wonder you were smiling

Mowzer - you are amazing. Most people would have given up and you still did a very good time.  I hate running in the wind.

Emmy - oh no, you're making me feel guilty, I don't do core exercises at all 

Shades - I was thinking the other day that if I did the 200 daily squats that you do I'd have a cracking bottom. Must put them on the "to do" list along with sit-ups...

Auranya - it is scary. Seriously if you see one you don't like the look of do something like picking your nose or spitting. I've been told that it could help as it "spoils" their image of a "female".

03/09/2013 at 15:44

Molly - I'll send you the file that i'm working out to. If anyone else wants it - the event is called: 30 day challenge.

03/09/2013 at 15:46

Had a decent 10k run home from work on my own yesterday and cycling today. Swimming before work tomorrow morning (not a lesson just by myself) then run home with a friend so we'll have a good gossip and catch up. 

Got my first tri on Saturday at 6pm. Half of me thinks what an earth am I doing the other half thinks have a go and enjoy. It's a mass start in the sea so I shall wait until they've all gone before venturing into the water so I won't get elbowed, kicked etc. I don't have a wetsuit so that's covered my excuse for being last. The bike stage is on a mtb over rocks so I'm just praying I don't get a puncture. Then the run bit is on the seafront and by then it'll be dark so noone will see me looking haggard at the finishline. 

03/09/2013 at 15:49

Crickey Molly - your first tri and it's in the sea! You don't do things by half! I'll be thinking of you!

03/09/2013 at 15:49

Emmy - cheers for that. Got no excuses at all now! What's the difference between a sit-up and a crunch and also do you do 100 squats in one go or say 20 x 5 with a 20 second pause inbetween? 

03/09/2013 at 15:51

Emmy - Until Sat I'm going to be obsessed with the wind forecast as it strong wind= rough sea. What a sad life!

03/09/2013 at 15:56

Molly - I had the same question

Tip from someone on the event: I tell folk to do crunches on their back with their knees bent, hand on thighs then just come up until their hands reach their knees.

Here's a video:

I do the squats all in one go and I mix it up by doing bouncing squats that really work the quads and if i'm at the gym i'll also do them with weights. The main thing is to work on your form so if you can't do the full 100 in good form - break them down into 50x2.

You're a braver woman than I! My first tri was in a lake and that was scary enough!

03/09/2013 at 16:22

KK, loved the account of your jump, almost (but not quite!) tempted me to give it a go one day.

Emmy, well done on the core exercises. I'm convinced it's the one thing for me that will help ward off future injuries. I'm not disciplined enough to do them at home though. Not been to Pilates for a few weeks now but you have reminded me that I should go tomorrow. 

LL, sounds like you are in good form for the GNR. Have you done it before? Whenever I see it on telly I always wish I was running it but it's quite a long way from home for me.

MM, respect to you for doing a tri with a sea swim, I really hope the weather works in your favour! I studied at the uni in Leeds in the early 90s but never once saw Vinnie Jones. We did have Eric Cantonna's wife/or was it girlfriend in our French department though!

03/09/2013 at 22:05

Auranya - that's really scary. Don't go near Waltham Abbey, but need to find out about the one on New River.

Molly - you're very brave (and maybe a bit nutty ). Have you been practising your transitions and running with wobbly legs ?

When we lived in Plymouth a friend used to have a duck pond (complete with ducks!) in her back garden. Can't remember getting any ducks eggs but my youngest son once fell in the pond. He was covered with black goo and smelled awful .

04/09/2013 at 07:13

Auranya - you need to feel safe when you run.   Can you run in the morning before work perhaps?

KK - LOL at you feeling wobbly on the scaffolding after doing a parachute jump!

molly - I do my squats when I can, if I had to wait until I had 'time' to do all in one go I wouldn't start.  Don't do any sit ups though.   In last week's circuits class I counted the number of squats we do per circuit, all except one set with weights and we did 135.  We do 2 circuits per class.  Haven't even counted the number in the Kettlecise class.

Wow your first tri came around quickly, I'm sure you'll be fine, you're an experienced racer and that will help you.  


Last run for me today before Sat's ultra, my longest race of the year, 50 miles and bit of a toughie for me especially as last year I DNF'd at 14 miles as I was sick.   Am going to do some serious carbo loading over the next couple of days...bring on the cake

04/09/2013 at 08:10
SHADES wrote (see)

 Am going to do some serious carbo loading over the next couple of days...bring on the cake

Did I hear cake?!

That's some serious squats in a class routine!

04/09/2013 at 08:18

Did someone mention cake?! 

My wife made her Victoria sponge cake yesterday, and it is bloomin' lovely.  I'm looking forward to another couple of slices today, but I can't use "carb-loading" as an excuse....

I did 6-miles easy-pace after work yesterday.  It went fine, but it was very hot yesterday. I've got 8-10 planned today, 6 on Friday and then the Half on Sunday.

Mowzer, my wife (then girlfriend) and I lived in Plymouth as students (1995-1999).  We lived walking distance from the main Plymouth campus; I went there and she travelled to Marjons teacher training college in the car.  I don't go there that often these days (I prefer Exeter if I'm honest), but occasionally I meet up with a few old Uni friends in Plymouth for "old times sake"  It's changed a lot since we were there; the campus is almost unrecognisable.  My wife still goes to Plymouth Uni and Marjons regularly as she takes in teacher training students who need teaching practice to get through their courses.  Also, about once or twice a year the University organises "gifted and talented" (yep, G&T....seems apt for teachers) workshops to the kids who look to be good at maths.

04/09/2013 at 08:22

Emmy - I made a cake last weekend, with prunes and pecans and cinnamon...yummy

The squats are usually in the form of exercises with the kettlebell, plus ski squats with a bar, squats with a ball, so actually you don't really notice that you're doing so many squats.   Have cancelled my Kettlecise for Thurs night as I need ache free legs for my ultra this weekend  Have circuits tonight though

04/09/2013 at 08:27

SK- Yes I have done the GNR once before in 2 hrs 35 mins and missed the target of 2.5 hours that I had set.  This was only due to having to wait 5-10 mins at a toilet queue for my other half though, so I was gutted.

This time I mean business  After my long run the other day I feel confident that we can beat this time as have been regularly doing 10 min 50 sec miles.  Its just depends how it goes on the day.

Shades - 50 miles wow.  I am sure you will do brilliantly.  135 squats, impressive, I keep meaning to start doing some other exercise but havent got round to it yet.

04/09/2013 at 09:09

MM - interesting about your first tri.  Good luck!  My SiL is doing a local one (her first) in a couple of weeks too.  I must admit, I'm tempted especially after reading the Brownlees' (where should the apostrophe go here...or shouldn't there be one!?) book, and also Chrissie Wellington's book about Ironman.  Those peeps doing Ironman are tough!  As a kid, I was a good swimmer in the pool (I swam for Devon, but that was only on one occasion) as I am tall and I was slim but I let it drop when I was about 14/15.  Open water swimming is a different kettle of fish though, isn't it.  I'm okay on a bike, but funnily enough a physio reckoned me using a bike regularly contributed to a back problem I had 2 or 3 years ago.  I do have a bike (a hybrid) but don't get out on it much due to the running I'm doing.

04/09/2013 at 09:19

Big G - The main reason why I havent done more tri's is due to my poor swimming. I'd love to do a swimming class where I can learn how to do the strokes properly.At school we were only shown how not to drown!

Lesley - Get on board the 'core train'. It's surprising the places that you feel the burn!

Shades - ooh - that does sound yummy. I rarely cook with fruit because of the amount of liquid it gives off during cooking. I'll be in the UK this weekend for Bacchus and am secretly hoping that my mum will be baking. I'm a sucker for her baked goods! I used to do "hot iron" in Germany which is very similar to kettlecise/circuits and I think we recorded over 200 squats in various positions and exercises in one session. I was teaching Molly about bouncing squats where you control the bounce in the squat but don't go all the way back up into a standing position.

04/09/2013 at 09:31

MM - Good luck with the tri , I must get round to doing one. I'm a cyclist (MTB) turned runner & can swim ok (When I go!) so all the elements are hard can it be ! haha. Sounds a good tri though, in the sea and offroad bike, is the run offroad as well?

Shades - 50 miles, 26.2 still scares me...what's the longest ultra you've done ?

LL - Good luck with the GNR, you'll smash 2:30. Must remember to watch on tv.

Big_G - Need a hand with that Sponge   ?

Tough quite pacey(for me!) 6miles last night, mostly off road with some hills. Footy tonight & then a 10-12 on Thursday & hopefully a 20 this weekend, although not sure where I'm going to fit it in yet.



04/09/2013 at 09:48

Emmy - followed day 1 of core exercises to the book  and nothing aches either today!

Shades - ooh 50 miles I hope you have a much better time than last year and hope that weather will be ok. Good idea to miss kettlecise beforehand. Have you seen a visible difference in your running since doing them? ie less tired after a marathon, faster times etc (I'm sure there must be massive benefits).

Lesley - best of luck for GNR and I'm sure you'll come in well before 2h30. 

Big G - you must have been a good swimmer then to swim at county level,I'm well impressed!

KK - you've got all the ingredients then to be a triathlete - get in there! No the run is on the sea front on the road by then everyone tells me I'll have jelly legs. never practised running after cycling or swimming!

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