Sub 25 - and beyond!

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11/01/2007 at 17:58
sharkie
that does sound something to be glum about. The money involved in particular. Can't you find a NH dentist, I know it will still cost with one of those, but it will be less. Or maybe a dentist in the Hastings area would be cheaper. I presume you use an electric tooth-brush, because they are very good at keeping the gums well stimulated. Have you tried Aloe Vera mouth wash etc etc? xx ceal
11/01/2007 at 18:01
Sharkie - Hope you can get your teeth sorted. They may be only little things but they can affect you enormously

now i am coping with the night shifts now its gotten quite over christmas, last night was an exception as i did an extra 5½ hours


Hal higdon does seem tough i suppose but with saturdays run that will make 2 quality runs this week.
so i'm not going to stress over missing one run.
11/01/2007 at 18:10
Pammie,
I personally think that 2 quality runs a week is sufficient. But one needs to get the miles in as well.
11/01/2007 at 18:13
ceal
Thanks for suggestions re teeth. I have to consider all options because of time, place, cowardice involved as well as the piles of cash.

Now.... about those 200s yesterday. :-)
Is it a bit of a mistake - in a session like that - to go flat out (ish) on the shorter distances - which we know I can run fast? Am I right in thinking it's really the 2 600s that count? And it is VERY important to finish the session, that is with a full 600?

When I was doing Serpie track sessions this summmer I got much better at keeping everything even. Of course it's a lot easier with other people and on an actual measured track.

It's a good job the 2 400s I did yesterday were relatively encouraging, because I was back to Snailio today.

I did 4.5 miles - 11 min miling, legs felt ok but I could tell I was slowing down rather than speeding up by the final mile so called it a day.
11/01/2007 at 18:26
sharkie
yes I would say slow the 200's down so that one/you are able to do the rest of the reps. It is about learning to pace oneself. One can save flat out 200's for straight 200 intervals!! It is a speed endurance session, suited to 5k racing. But don't get hung up on them, you did them and that is what's important. It is a tough session, especially that last 600!!!
11/01/2007 at 18:28
sharkie
would it be any help to go to the Dr's and get a referal to a NH dentist? I understand about the time/place bit.

Where are you Hippo to answer that one.
11/01/2007 at 18:31
Interesting thing happened in my speed sesh yesterday.

I hope this isn't going to sound fanciful.
It was on the final 200 metres. Probably 15 into it and for what couldn't have been for more than 40 metres, just briefly I knew I was flying. (Not literally, I am not that bonkers!) I could tell I was really shifting but felt very relaxed and well, loose. It was quite odd - and disappointingly fleeting. But for a few brief metres it did all come togeher. Hey ho.

I don't mean runner's high. it was more a sort of rightness of moving - and it was the relaxed, floating feeling - at speed - that was so noticeable.

I know I have made a law about using fast and slow but on this occasion I HAVE to point out I am not claiming to be Kelly Holmes. Even for 40 metres.

Perhaps others have had similar experiences, although probably over longer distances. Do tell...

gawd.
get me.
11/01/2007 at 20:06
sharkie
you are lucky, I have only just started to get that feeling sometimes, but I can relate to it and it is nice.
11/01/2007 at 20:42
Good. I was worried it might sound pretentious. Afterwards I thought, 'did I make that up?', and wondered if the moving at speed was an illusion/delusion and in fact I had slowed down and that's why I felt relaxed. But there is no way I would slow down at the start of a 200m, and of course the rest of the - short - distance I was my huffing puffing grim determination self.

Confidence and relaxation are such a huge part of doing almost anything well. Can't say I'm usually much cop at either!
12/01/2007 at 16:35
Pammie
Hope you managed to get your easy miles in today. Weather was a bit better anyway.

Kaz
How was the boiling gym? How do you programme - or not - a 5k run on the treadie. My (almost) mile this am took forvever even though I kept putting the speed up for bursts.
Do you just key in something slightly slower than your road race time and then well, just run it?

Also would be interested to hear if my weights session as numbingly detailed below rings any bells with you, although I get the feeling you're a more dedicated customer at the free weights counter.

Tracey
Hope you got my appreciative email!
12/01/2007 at 17:06
Just a mile on the treadie this morning so I'm debating whether to put a little 3 miler in later or leave the mile cranking to weekend.
14.5 so far and can easily put 9 or 10 in on Sat and Sun, so decisions, decisions....

Cycled into town for my session with Andy. It was good, although I moaned as per when he told me we were doing a lactate threshold training on the elliptical. I had managed to sneak in that mile on the treadie before he caught me. And then:

15- 20 mins on the elliptical. Hard work, get hot and sweaty very quickly - as Andy spikes up the effort level to 6 then to 8 for 30 second blasts, with easier level recoveries between.

On to weights.
20 crunches with calves on ball.
20 3/4 press ups
20 v-sit abs crunches (legs stay lifted in v shape throughout.)
20 press ups
20 oblique v-sits
20 press ups.

Then a rotation exercise - lie on back, arms stretched out to sides, bent knees rotate to one side then another. Easy peasy for me - I used to teach it don't forget.

Straight leg lifts 4kg in each hand x 20
This is a new one for me and I actually liked it - gets hammies, glutes and back. It's not the legs you lift it's the back and arms.
Hammer curls (opposite arms to mimic sprint arms) to fail point . Very pleased with 50.
Oblique abs with leg extension X 20
Straight leg lift 5kg x 20
Hammer curls to failure 20 I think
Oblique abs with leg extension X 20
Straight leg lift 6kg! (EASY!)
Hammer curls to failure. AHEM.... 1 and then right arm couldn't!
Oblique abs with leg extension X 20

Then because A. said the straight leg lift canes the glutes and hammies even though you can't tell at the time he gifted me 20 minutes soft tissue on hamstrings and a bit of calf work thrown in for good measure.

Kazz - if you read this I think our trainers have a bit in common. Perhaps most good trainers do - they do like people who put the effort in.

Oh damn it , I better get out for that 3 miler then do some work...
12/01/2007 at 17:08
hello
NHS dentists are as rare as rocking horse manure

BUT
a dental hozzie might be worth a try
12/01/2007 at 17:18
Ta Hipps.

Oh my goodness have just realised enormity of my last post. Lawks - it's like a bleedin' manual!

Got a bit carried away talking to myself.
EEK
No change there then...

xx sharkie
12/01/2007 at 17:21
he he

I do like the spinal twists
12/01/2007 at 17:32
lurking
12/01/2007 at 17:45
Evening all.

sharkie

Your email was lovely. I was getting worried when you did not post this morning. Also sharkie you are not you unless you do a long post.

Hippo

How your injury bits an pieces today?

I did 3 mile this morning.

I have been doing 150 crunches every night since the beginning of December. Have not got a 6 pack yet LOL.
12/01/2007 at 17:46
Spud

Why are you lurking. How are your animals?
12/01/2007 at 17:46
trace
i am drugged and relearning how to run

think that sums it up
12/01/2007 at 18:07
((((Hippo))))

JJ

Nice cycling.
12/01/2007 at 18:11
I have just lost it. Getting my threads mixed up.
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