Sunday 18th November 2012

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18/11/2012 at 07:57

Morning.

Lyrics - Ten years living in a paper bag

Race well sweep and RFJ.

Official time a few seconds quicker at 1.42.20, nice even 5k splits and 2nd old woman.

What:                 easy swim
Why:                  I need to swim once a week at least
Last hard:          not sure I can count yesterday really
Last rest:           16/11

18/11/2012 at 08:52
Morning!

Well done yesterday LMH and Straycelt the pacer.

Go well RFJ and Sweep ...and Chick is racing too if I am right and the cold is not too bad. Think 7D has his 15k in Holland: the zevenheuvelenloop I think it is called.

Rest day here: lots of elevation but some stretches as well.

Lyrics: no

NZC: yes, lots of vitamin c
LMH: stitches were out on the 2nd, then steristrips plus am having it dressed at the surgery or my GP neighbour 3 or 4 times a week. The wound is healing but it is slow: it keeps opening up slightly when the ankle flexes.
Dubai Dave    pirate
18/11/2012 at 10:07

Morning

LMH: Nice 1/2M, I'm guessing your pleased with that.

Good luck to our racers today

What: 2 K swim set done, a hour easy trotting tonight.
Why: Keeping up appearances
Last Hard: Friday
Last Rest: Thursday
 

18/11/2012 at 10:08

Morning all:
Lyrics: Haven't a clue
What: No idea aprt from teach TKD tonight
Why: Mojo MIA
Last Hard: Last week
Last Easy: Week before
GO well all racers.
LMH: Where did you find the results please?                 
AH: It'll come in time
Off to clean our car park and then some breakfast. See what the day brings and it is a blue, crisp, clear day...hang on, good day for a run

18/11/2012 at 10:34

What: maybe get a short run in later if hospital remains quiet
Why: probably feel better after run
Last rest: yesterday
Lyrics: no

RFJ Sweep (?Chickadee) Run well
LMH I'm missing my weekly swim

18/11/2012 at 12:32
Did the cross country, 5 miles of mostly flat mud, apart from a really steep hill that we ended up going up 3 times, enjoyed it all apart from the last effort up the hill
Should find out the results later.
18/11/2012 at 13:30

OH - are you banned or is it because of being on call?

Straycelt - www.stuweb.co.uk

DD - pleased enough though need to find some speed to go with the endurance.

Alehouse - doesn't sound like much else you can do.

sweep - not too bad a hangover then?

You are right about chickadeee Alehouse, hope she was well enough to run.

I obviously can't push hard enough to hurt myself at the minute as legs a re fine today, could happily have run again if sensible head hadn't have been in place.

18/11/2012 at 13:34
650 metres walked in just over 10 minutes...too nice a day not to get a little fresh air!
18/11/2012 at 13:52

Good Sunday to you all.
What: 5k round the park.
Why: First run in my new neighbourhood! Beautiful day for it too.
Last hard: Quite a hilly park.
Last rest: Yesterday.
Lyrics no.

18/11/2012 at 13:52

Good going alehouse! Yep much too nice for staying indoors.

18/11/2012 at 13:57
LMH on call and just being sensible (this week)

AH slowly getting there ...
18/11/2012 at 14:53

Ok - Gosport 1/2 Marathon

The culmination of 16 weeks training aiming for a sub 85 min time, all to plan with with arrival and warm up, and the conditions were perfect, clear skies with a crispness in the air, no gloves or extra clothing required.

The aim was to stick around 6:25mm and not get carried away... overall this was achieved and knew by 10m that all I had to do was stay calm and relaxed. I would do my normal type report, but wa sso foucused that really cannot remember too much other than running my own race and on the switch backs supporting club mates and others that I knew.

I went through 10k in under 40 mins, about 39:15 give or take, half way in 41:55 (again give or take) through 10m at 1:03:59 and then the finish in 119th place in 1:23:56, smashing my PB by 2 mins and 3 Secs from Solent 5 weeks ago (which was undulating - where as todays race was flater than a flat thing) so was only 5 secs or so slower than the first half.......

Really chuffed and even more so with my splits which averaged 6:25mm overall.

1m - 6:24
2m - 6:17
3m - 6:22
4m - 6:20
5m - 6:26
6m - 6:26
7m - 6:27
8m - 6:21
9m - 6:23
10m - 6:29
11m - 6:26
12m - 6:29
13m - 6:23
.1m - 0.37

Great goody bag too, plus most of our club runners also got PB's so well done all round.

Great Day and 1 main target for the year achieved........... a sub 85... did it in style with a sub 84....

18/11/2012 at 14:54
LMH wasn't too bad actually, 3 weetabix and I was all good
18/11/2012 at 14:56
Well done RFJ
18/11/2012 at 15:34

Thanks LMH...I could get a job as a pacer!
Great guns RFJ
New pb AH
Been to gym, handbike, bike and stepper...no run. TKD to come

18/11/2012 at 15:57

Nice one, RFJ! More to come I suspect! WHat are your next racing plans? Am I right that your 10k is due a revision too?

18/11/2012 at 16:43

Evening

Rest Day as usual on a Sunday.

Catch up soon.

18/11/2012 at 16:46

Wow, what a great weekend for racing. Well dones (in no particular order) to LMH, straycelt, sweep and RFJ . Hope you guys are all pleased with your results.

They look much better than mine ... epic fail today . I ran a PW by 6 minutes . Well, I felt rotten but not rotten enough to can it. But my HR told me in no uncertain terms that today was not going to happen. Time was 50:54 and I had a hard time trying to keep that HR in check. Blimey. Last month I ran a flippin marathon a lot quicker than that and it felt easy. Amazing what an off day can do to your perfomance. Oh well, not too despondent about the whole thing. It wasn't an A race and I have 4 more of these, one each month. So I hope to redeem myself in December .

The good news is: I feel really good now. Almost as if I managed to sweat the whole thing away ... my throat is fine, my nose no longer blocked and the achey bones thingie has gone too. Strange or what?

18/11/2012 at 17:19

chickadeee - glad you have at least one positive from your run!

Alehouse - you've set a benchmark now

Well done RFJ - what do you attribute your progress to?

GGG - are you all settled in now?

18/11/2012 at 18:38

LMH - sucess is down to not running a marathon this year and backing off from it, thats been hard... but also introducing threshold training rather than out and out speed work has helped.

Well done to you (LMH) Straycelt, and Sweep

Chickadee - sorry to hear it did not work out

Ale - 10k is 37:32 so would be a tough one to crack, did go through today in 2nd fastest time for 10m though.........

VLM will be the next big challange with various 10km and 10m races along the way.... plus a 20m or 2 but likely to use the later as trg runs rather than races.

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