Wednesday 5th September 2012

14 messages
05/09/2012 at 05:57


Todays lyrics:Livin' easy, lovin' free, season ticket on a one-way ride

What:4.5M Steadily done.

Why: A 28 year plus habit

It was dry, cooler no wind so a nice morning for it

Back later

05/09/2012 at 06:35


Not such a nice start here as yesterday but forecast to be dry, bright and reasonably warm through the weekend at least.

OH - that run will make LN seem all the easier.

What:             short, easy swim/smt
Why:              recovery
Last hard:       haven't done hard for a while
Last rest:        29/8

Lyrics - no.


05/09/2012 at 08:07

Morning, and a bright sunny one at that!

What: rest
Why: caution

Not a good night with my calf...but having been up for an hour or so there seems to be no problem.

No lyrics today, but off to work for the morning any second!

05/09/2012 at 09:45
Bright calm morning here after the storm. Sun on a flat sea.

What: not much
Why: lsr yesterday and on call today
Last hard: yesterday
Last rest: Monday

Lyrics: no

Sorry to hear about poor night caution probably appropriate

LMH: ... but not making walking easier today!
05/09/2012 at 10:22


What 10.34
Lyrics No

Went a bit off course due to traffic stopping me crossing the A40 where I normally would, but nice to run in some new areas.

Pig of a day at work so some respite ahead of the hard graft. May be back later. 

05/09/2012 at 10:36

morning all, looks another lovely day out there...
postie - yeah got the e-mail, just checking dates/logistics/family stuff 
ale - track definitely further, did 5k warm up the other week on the track, its a lonely place
blisters/rfj - no, I swim the worst (as in I don't & can't) My youngest's swimming ability obvioulsy comes from Mrs D (she just gets her good looks and dazzling personality from me.....) 
what - summat easy
why - club night last night and I woke up with wooden legs: 400m fast 400 steady, 300 fast, 300 steady, then 200, 200, 100, 100  x 3 sets with 3mins easy between each
'bondarenko' session which I think I've mentioned before...(one of our coaches favourites)

lyric - pondering

05/09/2012 at 12:23

afternoon all

what: swim later

why: triathlon in less than two weeks

last hard: monday

last easy: yesterday

have a good day all

05/09/2012 at 16:08

OH: well done yesterday getting that 21 miler in!

alehouse: why do you find track 10ks harder? I actually prefer them. Not that I've done many (there is very limited choice) ... I did one and thought WOW. No hills or hidden surprises and the bouncy track surface helps with speed which is great if you have none, like me ...  and the atmosphere in a stadium adds a whole new dimension to racing. I suddenly felt like a proper athlete even though it was just an open to all race on my old school's Summer Sports Day!

Dustin: sounds a bit your sesh! I think the talked about Bondarenko sessions on Marathon Talk in one episode. Can't remember which one though.

what: 10 miles with strides and 6x600m reps at the end
why: see above ... no speed!
last hard: today
last rest: 25/8
lyrics: no

05/09/2012 at 16:21
Good afternoon

Last night's club session was a 4.5 m time trial. Blessed with a better handicap and a few people to chase after I improved my previous effort of two weeks a go by just over a minute though I still managed to make a mess of it as the splits show - 7:18, 7:30, 7:45 and 8:30(!) pace for the last 1.5 miles. Despite that overall pace was 7:54, so another sub 8:00 session and a lot of scope for improvement through better pace judgement.

On the back of my efforts over the past four days I was expecting to be very leg weary, but didn't want to turn down the chance of my monthly off road laps of Ferry Meadows. Ran very easily and relaxed at 8:30 pace and really enjoyed it. Think I'm seeing small causes for optimism

Birkmyre - do you run competitively at all these days?
05/09/2012 at 16:24
Chick' that sounds like a pretty good session there. Are you currently working towards anything.
05/09/2012 at 17:42

Chick:  I've never done a track 10k, and have no great ambition to do so! It was just a group of us talking and the general consenus was that it just seems so much further...its probably the monotony and the relentnessness of it! I understand your view, though!

Tom: softly softly etc etc

05/09/2012 at 20:56

Ouch Dustin that a killer session.... same with Chick 6 x 600 not easy either....

What - 6.5 Steady for me
Why - Club session
Last hard - Yesterday
Last Rest - Fri

Take care

05/09/2012 at 21:04

Ah, Ferry Meadows, you're bringing back memories Tom!

chickadeee - that sounds like a tough session.

Dustin - hope you get to use the training in an autumn marathon.

05/09/2012 at 21:13

Chick: meant to say I have actually done a couple of one hour races on the track, but somehow I had no problem with them...obviously a slower pace and you knew how long you were running for! Everyone had the same aim: run as far as possible...quite a different feeling to a straight race, even though they were! Have done far too many 5ks on the track and that is plenty far enough at "speed".

Yes, some good sessions going on, notably Chick and Dustin. And well done on toughing things out yesterday, OH.

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