Tues 18th November

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18/11/2003 at 00:14
I've stayed up 'specially to post these lyrics, partly for me, partly for Mike S who I feel will either know the band or would like their music.

What: circuit training.
Why: cruel twist of fate means the club now hosts weekly circuit training only 5 mins from my front door meaning my feeble excuses not to go will fall on deaf ears.
Last hard: last night.

Bye for now.
Dubai Dave    pirate
18/11/2003 at 05:04
Morning All... Or good night in some cases.

What : 10K
Why : Because finally running pain free... Yippee!
Last Hard: NYC Marathon (2 weeks)
Last rest: Lots over the last two weeks.

Finally after 5 weeks plus of injuries feel that I've turned the corner, no doubt will stop feeling depressed now! Need a new target to aim for..... Two Oceans, Capetown in April sounds a bit tempting!

Happy running
18/11/2003 at 05:47

Haven't posted for a few months now, but have been running 10k five times a week.

Today will be my first longer run.

What: 15k
Why: trying to get some longer runs in prep. for the Rotterdam Marathon

Last Hard: can't remember
Last rest: Sunday

Happy running everyone
18/11/2003 at 06:29

What - 5 miles am, pm 6 miles

Why - work commitments limits my time this evening

Last hard - Sunday

Last rest - 25 days.
18/11/2003 at 06:51
morning all,

not posted for a week or so as had a blasted virus on the PC. All gone now tho'.

After a couple weeks rest following Dublin followed by a weeks worth of flu i'm now back to full strength.

what : rest
why : shattered from last night
last hard : yesterday. club night. brisk 5miles followed by hill reps. calfs still on fire!
last rest : sunday

18/11/2003 at 06:57
Nice to have you back Annemieke.

What: am 4M easy, only planned this last night at around 9:30!
pm 8M steady or Max HR test

Why: it has to be done but only in some reasonable weather!

Last hard: Sat
Last rest: Mon

go snail!
18/11/2003 at 08:09
Managed 1/2hour fairly hard at weekend before my knee began hurting again. Think I might need a trip to the physio. Started looking for a road bike but still got fingers crossed my knee will sort itself out. Might try 20 mins tonight and build on that.
18/11/2003 at 08:38
Morning all.

What: 5 miles easy (10 min/miles, HR 127)

Why: Building up mileage, pre-FLM training

Last Hard: Wednesday

Last Rest: Sunday

Off to work now.
18/11/2003 at 08:48
Morning All,

Laura, great going on the interval session, there's nothing quite like it to get your HR through the roof. BTW, there's no way on earth that we followed the Kentmere horseshoe route accuarately as we were lost within 5 mins of starting and spent the first 30 minutes of the running jumping over walls and wading through bogs until we found the path ;-)

Forgot to mention one of the key reasons for our weekend in the lakes was to attend the premier of Joe Simpson's movie, "Touching the Void" at the Kendal Mountain Film Festival. It's great, but done in a documentary style rather than as a movie. Well worth a look, but as with many of these adaptations, pales by comparison to the book. The man himself was there to take questions following the film which was extraordinary.

What: 10M brutally hard club run. Judging by the state of my lower half I'll be off the back before we get out of the clubhouse!
Why: It's Tuesday
Last hard run: Sat + Sun
Last rest day: Friday
18/11/2003 at 09:06
Morning all,

What: 9 miles jog done, 5 at lunchtime and another 9 tonight all VERY slow. (Same yesterday).
Why: post-marathon recovery days
Last hard: Sunday
Last rest: 13 days

Legs a bit more sore after this marathon than previous ones, probably due to hills and faster pace. Current runs are little faster than walking pace - but I think this is the best way to recover from very hard runs.

Great runs & reports Bod & MM.

Stickless - hope you are up and about soon.

Have a good one
18/11/2003 at 09:15
Morning all,

So finally I'm back. Couldn't post all weekend as was in Brighton, then yesterday could barely get on the forums all day (don't think much of this server upgrade...) So I haven't caught up yet, although I did have a look at Sunday's thread and looks like we had some good results on Sunday.

So, both Saturday and Monday were days off for me. Which leaves Sunday. Despite my fears given the weather (especially the wind) on Friday, the weather in Brighton was absolutely perfect. Wind wasn't too significant, maybe 4 or 5 mph at most, it was warm and clear, not at all what was expected of a November morning. Remembering last year was rather congested at, I lined up very close to the front, so was over the line in a couple of seconds.

Brighton course goes out in a straight line for 1.5k, then turns around, goes back past the start, on for another 3.5k, another hair pin bend, and back for the final 3.5k to the start/finish line. I started off a bit too fast, and got to the first turn in 5:20 (km markers were sadly sporadic). Slowed down a bit on the way back, and went through 3k in 5:43. At this point I started to develop a bit of a stitch, so slowed down and did a 4:02 k. Another 3:58 k took me through the half way mark at 19:04 (which is a 5k PB by 2 seconds).

Feeling quite good now I picked up the speed a bit and got to the second bend at a decent pace (can't remember the splits). One nice thing about Brighton is getting to see the runners ahead of you and behind you a couple of times - I saw one guy from my club a good way ahead of me, and there was no way I was going to let him beat me. Started to push on harder, picking off people one at a time. Realised at 8k that a good PB was in the offing. Carried on pushing on, overtook my club mate with about 800m to go and started to move into sprint finish mode. Did the last two k in 7:22, and crossed the line with a mighty PB of 38:17!

Very pleased with this, as PB previously was 39:01, and I did 39:51 on this course last year. So a big step forward. I think I could actually have broken 38 minutes yesterday if I'd started off a bit slower and pushed more evenly - I felt a lot more comfortable during the race than I normally do, and finished feeling very strong. But given that I was hoping for 38:30, and not really expecting to get that, I am very happy indeed with 38:17. That also takes me over the key 70% level in the WAVA gradings...

So, FLM training officially starts tonight, although I am doing a 5k tomorrow to try to set a more sensible 5k PB than half way through a 10k race.

What: 10 - 12 miles easy
Why: mileage building
Last hard: Sunday
Last rest: Monday

Sorry about the long missive everyone!
18/11/2003 at 11:36
Woo! Funny old couple of days on this site..

MM - I got lost starting the Kentmere Horseshoe too a few years ago - ended up having to do a somewhat pant-wetting scramble to get back on track. You lucky thing going to the Kendal Film Festival - I last went in 1999 and had such a great time.

REally want to see the Joe Simpson film ...not sure it will ever make it over here ...which is a shame

What: 600 m swim (done), six or seven miles w/ some sort of intervals tonight
Why: 10k pb wanted!
LAst hard: Last night - 10 miles on unlit coastal paths at marthon pace. Didn't feel hard at the time, but all I wanted to do afterwards was sleep.
Last rest; Saturday

Have a good day,everyone!
18/11/2003 at 12:26

Still having trouble with my calf muscle in right leg and had to cut short my planned 60 mins on Sunday - only 30 mins, was not happy! Rested yesterday and might even rest today but I should be doing:

What: very easy (slow) 30-40 mins then lots of stretching
why: aiming to follow marathon training schedule that has today as an easy day/and don't want to hurt my leg too much
18/11/2003 at 13:09
What: Had planned to run 6 miles of fartlek at lunchtime today but got overtaken by work. Now planning a track session instead- probably do Yasso 800's instead aiming to keep below 2:50.

Why: Planning a hard week this week before tapering next week in preparation for Hayling 10.

Last hard: Sunday

Last rest: Yesterday
18/11/2003 at 13:10
Well finally got on to the forum.

What gym day which included 30 mins on the treadmill base training. Out again this evening for another 4 miles.

Why: having an easier week after half marathon on Sunday.

Last rest: yesterday.

Last hard: Half marathon on Sunday. Next race x-country on Sunday, we are last to go and its been raining and it will be muddy. Any tips.
18/11/2003 at 13:11
did me 4 miles this morning
well, 4.3 in 43 mins

kepp forgetting to run slowly

18/11/2003 at 13:13
Jane M - do you have spikes or studded shoes? - pretty essential, I think.

And don't wear white socks. That's my tip!
18/11/2003 at 13:16
Lizzy B, the production crew said there'd be a DVD of "Touching the Void".
18/11/2003 at 13:18
Oh hurrah - then I can watch it when I'm on the turbo trainer. I think feeling some pain is essential for the viewing enjoyment. ;)
18/11/2003 at 13:20
LizzyB I have trail shoes, spikes are not recomended as some of the course is on paths. My running socks are all white and black.

Hippo well done on the continued 10 min miling. How are you feeling with it?
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