Tuesday 15th November

1 to 20 of 92 messages
15/11/2005 at 04:48
Cheating really since its still the 14th here, so an easy line for y'all

what (Mon) ; 4 miles treaddy basebuild curtailed due to ankle so did another 16 mins hard bike
why : pass the evening productively
last hard : err
last rest : sat

tues plan : 6 miles steady?

hope all are well - will go an read up now I've stolen the first post ever!!

I missed the nrg-b / sister key post - hope all's well
15/11/2005 at 05:55

Didn't post here much lst night.
Nrg-b (and sis and family) Thinking of you. Be Strong/

WP - excellent run from you on Sunday. Getting close to my old time pb. circa 1988. Thats one of my challenges for next year.

Don't know if i'll run later today Last few days my throat has been dry
RHR - 59 (+12).

The lyrics sound familiar. But can't think this early in the morning.
15/11/2005 at 06:26

thanks all for suggestions. Not overstriding Mike - I tend to do quite the opposite and mince along like my knees are tied together! RichK's pic of me at mile 3 at Abingdon is the only pic ever taken of me running where I actually look like I'm running.

what: cycle to work (8 miles each way)
why: alternative to running
last hard: sunday

Have a good day all.

15/11/2005 at 06:34

What: 4 miles am / pm 8 x 800m in 2.40-2.42 (with 200m jog rec in 90-120 secs rec) - jog 2 laps - 16 laps at 1.36/lap
Why: it would appear we're starting do decorate the base:-)
Last hard: Saturday

Going to work yesterday this whippet dog appeared by my side after 2 miles. No tag or anything on it. I was a bit wary at first but all it wanted to do was follow me, so it did a further steady 3 miles to school with me then tried to get in everytime somebody turned up for work!

Great training partner, tucked in behind and no surging! Took a few more toilet stops than even one of my Sunday training partners though:-)
15/11/2005 at 06:41
Good morning

Thanks to everyone for the pics,Mrs.Sportaloo checked each of them last night. She repeatedly remarked how young everyone look. (Bryn you don't count :o) ) I will post the link to the pics from Saturday's race as soon as they are up. In Africa these things take time.

Mava - A new day has dawned and I hope you are feeling more positive.
WP - Well done on that PB,the report was great too.
FL - I am so happy summer has arrived here ;o)

What: 6 miles
Why: Ticking over
Last hard: Saturday

HR was very low this morning,averaged 142 where it's normally around 149 at the same pace.

Have a good one!
15/11/2005 at 06:54
Sorry,meant to ask advice again. I have that 20 mile race coming up the weekend after this one. This race is going to be a killer, route description here:


Question. What to do for my long run on Saturday? My legs feel fine after the HM and I was thinking of doing around 16 miles. Will that be too much? I dont want to cut back much as it will be my first race longer than HM distance and I wont be going for a specific time. Any advice appreciated.
15/11/2005 at 07:13

Hilly: what do you mean you are wearing a gillet were is you Welsh toughness;-)

Just shorts and t shirt for me:-)

Thanks Pammie what is your old time PB then?

What: 6 miles after work I am still tired and can't get lazy butt out of bed in the morning!!
Why: Why not:-)
Last hard: Poppy run

have a great day out there today
15/11/2005 at 07:14
HR splits for cheddar

1. 10.09 (149)
2. 10.28 (150)
3. 10.39 (152)
4. 10.37 (151)
5. 10.44 (150)
6. 11.07 (147) started run/walk here
7. 11.23 (143)
8. 10.19 (145)
9. 10.50 (145)
10. 10.56 (146)
11. 10.57 (144)
12. 10.46 (148)
13. 10.42 (149)
0.21 1.57 (156)

Right, off to work.
15/11/2005 at 07:23

what: 30 mins weights, 30 mins easy turbo
why: 5k race tomorrow
last hard: XC on sunday
last rest: friday

congrats on your PB Welsh Poppy! sounds like a fantastic race
15/11/2005 at 07:54

What: 10M incl. 4x5 min @ 5k pace with 2:30 recoveries.
Why: VO2 max session
Last hard run: Sunday
Last rest day: Friday.
15/11/2005 at 07:57

Did not get out last night, more work issues!!! What is it, when I was injured and got that extra hour or 2 to spare, yes I could stay at work, cause I did not need to go out and run. But there were no problems at work then, now I am back all hell seems to have broken loose. Left work last night at 5 pm thinking I'll get home and run about 4 miles, just as I got home and was getting ready for run the phone rings and there are more problems at work. So log on at home for a few hours and then come in to work till midnight. Did not fancy running after that so it was straight to bed.

Woke this morning feeling tired from all the hours worked these last few days, so run was defo out the window this morning.

Tonight I am telling boss I want a couple of hours to myself and am going to run and relax at home (mobile is being swithched off).

What - run with mate John
Why - see above

15/11/2005 at 07:59
Morning all,
Sportaloo - the race looks great - a real challenge - thanks for the link. I think if you just take your running quietly this week and make your 16 miler nice and comfortable I think it will be fine - you are looking at the bigger picture over-all aren't you.

What: Little orienteering course with grandkids. Eldest one on a go-slow, youngest one - keen as mustard.
Why: Had to take both of them as daughter has a sore foot.

Have a good day.
15/11/2005 at 08:06

Sportaloo, even though you're not going for a time I'd be tempted to run a bit shorter this weekend, say 12 miles. Others might think differently, but you want to have relatively fresh legs.

Look forward to you pics too Sportaloo.

WP, I forgot to add either a t-shirt or gillet:o) In other words I wear my gillet with just a crop top! Welsh toughness enough for you:o)lol

what:7 miles with 1 mile time trial
why:easing down for half marathon at the weekend, but giving the mile a shot this evening at club as they've got a measured mile tt.

Have a good day all!

15/11/2005 at 08:07
Sorry NZC, cross post there. Sportaloo go with NZC's suggestion she's more experienced than me!
15/11/2005 at 08:16
morning all,

BR, a training partner who will agree with everything you say at least?

WP, congrats on the PB and high placing.

Mava, i know you're dissapointed with your time but your splits show pretty consistent running.

Club run last night and the inside of my left heel feels quite tender this morning. Not had that before. Any pressure applied feels quite painful. No run planned for tonight anyway so will see how it feels tommorrow.
15/11/2005 at 08:23
Greetings all,

Plan to go out later for a speed session of some kind (mind is willing the body is behind)....

I think Ive worked out the hyperlink thing, so for a second attempt at a photo -


Its not changed colour so look like its not worked - sorry still in the dark ages with these things...

15/11/2005 at 08:29
RFJ, links

your words here

just looked at mileage for the shoes i'm wearing and they've done over 400 so could be time for a shopping trip methinks.
15/11/2005 at 08:31
bugger, that didn't work either. It was meant to be an instruction as to how to do links.

Try again..

a href="http://www......">your words here
BUT you need a < at the front of the above and a > at the end.

Nice pic by the way
debbo    pirate
15/11/2005 at 08:32

Mava - those splits look pretty consistent and your HR was pretty low - what's your max?

Mr D recovered well from his back surgery yesterday and was sending texts not long after getting out of theatre requesting all sorts of food! He was taking paracetamol for the pain though, because he thought he should save the morphine for when he really needed it! Says he has no sciatic pain so far... so fingers crossed.

What: 4 miles easy and then spinning class and yoga this evening
Why: it's in my plan and I've never tried yoga before
Last hard: sunday
Last rest: last wednesday
15/11/2005 at 08:36
oh i give up. You need to add at the end of the your words here bit.
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