Tuesday 8th January 2013

1 to 20 of 23 messages
08/01/2013 at 06:31


Todays lyrics:'There's a lady who is sure that all that glitters is gold.'

What: 3M Easy

Why: Slowly recovering from cold/lurgy.

Back later.


08/01/2013 at 07:00


Congratulations on the promotion Donaldo.

How did it go with the consultant Alehouse?

Car is in for its MOT today - always stressful!

What:            bike ride
Why:             time/opportunity/weather
Last hard:     last year
Last rest:      7/1

Lyrics - yes.

08/01/2013 at 08:05
Hi everyone

Yesterday's lyrics, California Dreamin' - The Mamas and the Papas

what: 11.5km including 8km tempo in 36:49.
why: "speedwork" for HM and above distance

Bit disappointed with that. It's about 20-25s per km off where I'd got to for the tempo runs before the marathon. I guess I've got more work to do than I thought. Still hopefully it will come back fairly quickly. Tough day at work today too. May need a very early night.

Lyrics: Yes
08/01/2013 at 08:10

Morning all,
Donaldo - congrats on the deputy badge!
LmH - let me guess, new wiper blades or a bulb they will charge you 3x the price for as its MoT day?
Emzap - she played (I think) at Cressex - if that means anything. Was a friendly (ladies 2's) and finished 1-1...I do joke when I say oop North, I have been known to venture North and run at Marlow and Maidenhead. National XC are at Sunderland this year, best I check the expiry on my passport
what - club night, schedule says 5x1mile (on road). Bizarrely looking forward to it. Saw physio yesterday and had a surprisingly pain free sports massage. Don't remember that ever happening before.
why - Tuesdays
last rest - 2012
last hard - last week

if anyone cares, youngest got 3 more county times in day 2 of swimming on Sunday (1st in both 50 'fly & 200 IM, 2nd in 100 free). As you can guess, swimming is lane and pool time intensive, so they have time standards in order to control numbers eligible to compete in the county champs. Up to her coach now I guess on what event(s) she will do. She is obviously chuffed, as am I! She clearly gets her water skills from her mum, I have seen bricks stay afloat longer than me.

08/01/2013 at 08:35


Nice to see your daughter doing so well Dustin. My older one is in rebellious mode and could probably be county champion at some iPad game. 

What: - Hopefully a 5 miler...  having had my first knee-pain-free run for ages at the weekend.

Why? starting to think about HM in March.

Last rest - yesterday.

Lyrics -  of course. Thank goodness for an easy one.

08/01/2013 at 08:47


Girls are doing well, Dustin! Enjoy the 5 x a mile...tough session.

Consultant was pleased last night although the scar is more pronounced than expected: he has given me a not to get something from the GP to help reduce that. He is largely leaving things in the hands of the physio, only wanting to see me if there's a problem. Am due a sports massage as well, but it won't be as pain free as Dustin's!

Well done, Donaldo! I was a deputy head for many years: its quite a strange role...I found that I became well qualified to be in the Diplomacy Corps!

M:  don't forget that you have a few long runs in the bank from the last few days, and these are bound to affect your speed work too.

What: a walk this evening with something like 6 x 300 very slow again. The slow will be the recovery jog during one of my coachees' sessions.
Why: cautiously building up.
And MUST do more stretches/core.

Lyrics: yes, I am humming it now!

Where's Paddy?


08/01/2013 at 09:16

Good news Alehouse.

Wow - hope she sticks with it Dustin. Local garage is usually good - it's just that the car is ten years old and I'm stuck if it has to be off the road.

M - as Alehouse says, you've run a lot of miles lately.

08/01/2013 at 09:46

What: unsure
Why: half day today but not very nice outside
Last rest: yesterday
Last Hard: Saturday (part that felt like a motocross track IS a motocross track!)
Lyrics: no

08/01/2013 at 11:19

Dustin: very talented daughter!

Donaldo: congrats

M: don't be too hard on yourself. When is your marathon? I bet you still have plenty of time and those first few tempo runs are the hardest anyway. Mine will start in 2 weeks time I think.

Yes, where is Paddy? And stickless? And 40 Minutes, AF, and ...  NZC?

what: 10 miles easy
why: I felt like it
last hard: 11 hour day at work yesterday
last rest: yesterday for obvious reasons
lyrics: yes

08/01/2013 at 12:28

Car went straight through its MOT - £40 - couldn't ask for more than that. Managed a good couple of hours on the bike in the dry too and now refuelling with the last piece of xmas cake.

08/01/2013 at 13:36

lyrics- yes, but my least favourite song by that band!

easy jogging tonight with daughter who just started running last week and wants to go to parkrun soon!

08/01/2013 at 14:11

Think I know the lyrics - but the one I'm thinking of is an album track!

Hope you are all well on here - still pop by and have a read from time to time. Since running the Olympic test event its been a bit of a let down..hey ho, trying now to get some decent training in..

08/01/2013 at 14:33

Good to see you, Simon: things can't be too bad: saw that you got a parkrun win recently!

Did anyone else notice that there is to be a Yorkshire Marathon on 20th October...a very flat course I hear. May be good for an autumn marathon...should I put your name down LMH?!


08/01/2013 at 14:39


What 8 easy
Why bit tired from yesterday
Lyrics Yes, of course

Had to drop the car at the garage on the way to work so the 7ish became 8ish instead. Legs very tired from Mondays long run but will try and repeat it tomorrow for a mid week long run. Otherwise training going nicely and aim to start throwing in the odd bit of speed work in the next couple of weeks or so.

08/01/2013 at 15:57

Hmmm - may have to start negotiations Alehouse, certainly looks interesting. My target IM is in the middle of September so all I'd need to do was recover

08/01/2013 at 16:36

Afternoon turned out not too bad - windy++ but stayed dry. Sun even peeped through.
7.5 mile circular route some track mainly on minor roads.

08/01/2013 at 18:09

Evening all

What: core & stretches
Why: meant to do 9km but hip a bit stiff this morning, and after the problems of the last year I didn't want  to push it.  Feeling ok now though.
Last hard: trying to remember all my German back at work today!
Lyrics: nope

Dustin wow talented daughter!  Yes I do know Cressex.
Ale good news from the consultant then
LMH good news about the car
Hello SC2
that's a long work day!

Hopefully I'll be able to do that 9 km tomorrow instead.

Have a good one all.

08/01/2013 at 19:29


donaldo : Congrats mate. Well done on the promotion.

Edited: 08/01/2013 at 19:30
08/01/2013 at 20:06

Donaldo - well done

Dustin - talented girls indeed

Reading Scott Jurek bok Eat + Run... good reading, but he is very full of himself...

Good session here tonight.. 10 mins easy (1.23m / 8.09mm) 20 mins Steady (2.81m / 7:07mm) 20 mins Threshold (3.07m / 6:31mm) 8.33m in total but did the steady bit a tad too fast.... so therefore suffered a tad on the threshold...

Take care

08/01/2013 at 20:21

Thanks for the comments.  alehouse, in the 8 weeks I have been doing the job, I have tried to be friend to all and succeeded in alienating everyone!  But I am loving it.  Great challenge.

Nice running RFJ.  

Just 4 miles for me tonight in 35 mins.  Not feeling at my best but plodded round all the same!


Don't know the lyrics today.  

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