Wednesday 7th October 2009

1 to 20 of 37 messages
07/10/2009 at 06:06

 I hear every mother say
 easy peasy  I think....

what: couple of miles again

why it is as much as I can do these days!!

last hard : watching and not doing club race last night

 last easy: same as above!

have a good day all

07/10/2009 at 06:11
ah thanks for the welcomes back guys, nice to see you all and all the new guys too!!!  Hoping for a new running leaseof life in xctry season too!!  got the mojo, just need the legs!!
07/10/2009 at 06:40

Mornin' Wabo. Yep, lyrics peasy even from the first four words.
Here's to a fab Xcountry season for you.

What: a damp autumnal track session for me last night
Why: second one back

The combination of Sunday's session and more hard work at Pilates on Monday meant I was suffering with serious DOMS. At least I recognised that's all it was as I had neatly symmetrical pain in both legs. More specifically in both hamstrings. Ouch, ouch, ouch.

Ah well, I always knew the first couple of weeks back would be tough. And the following couple of months will be tougher still. Srsly - tell me why I do this?

Jog lap was murder. I had doubts about the rest of the session, just hoped enough dynamic warm up and drills would bring a bit of life back into my legs.

10-20 metres, 3 of each:  flippy ankles, bum kicks, high knee balances, fast high knees and spotty dogs (doncha just love these esoteric terms?) Still sore, still creaking like a dodgy floorboard, and with about as much spring. However, the following 3 x 60 metre strides were just about bearable and nothing was going to snap. So.

 (sprint 250 - walk 100 - sprint 150 - walk 50 - sprint 50) x 3. About 300m between reps. Quite endurance based again.

"Don't go mad," said Pete, "keep it all steady"

I elected to run with Jean again, and tonight it was relatively easy (only relatively mind you) to overtake her on each run. Although I was careful not to go all out as I wouldn't have been able to finish the set. And I was well behind Claire on most of the reps, so I have a long way to go yet. I'm determined to build up cautiously. As Ceal has said to me - I won't have lost any speed - I can get that back and more later. Now is all about strength and endurance.

And head games.

Hills on Thursday. Oh joy.

07/10/2009 at 07:22

Wabo - if you have the mojo the legs will come.

Sharkie - reading about your warm up wears me out. Unfortunately I get injured every time I go near a track so no chance of me converting to the shorter faster stuff, plus the fact that I'll never be fast at anything!

What:                 AM Run intervals (done on treadie as it was dark)/PM turbo
Why:                   time to inject some speed (it's all relative)
Last hard:         yesterdays turbo session was hard.
Last rest:          5/10

Lyrics - no.

Dubai Dave    pirate
07/10/2009 at 07:33

Morning

Scobos: Nice time! Well done sir

NZC: You are one consistent lady

What: well its speed work night 6 x 800 @ 5K pace off 2-30 recoveries, given my exertions over the weekend more likely to be 3K warm up jog, 6 x 800 @ MP off 2-30's.
Why: After sleeping for 16 hours straight Man Flu has disappeared!
Last Hard: Sunday
Last rest: Yesterday

Lyrics: Nope

Edited: 07/10/2009 at 07:33
07/10/2009 at 08:38

Mornin

Will do my midweek longish run later (down to 12 this week) - start of taper.

DD Glad youre better

AF - nice to hear from you - all the best on recovery.

Popsider - love the Dovedale Dash - used to do it each year when i lived in Derbys.

Talk later

07/10/2009 at 08:38
dd lyrics no?  seriously?
Dubai Dave    pirate
07/10/2009 at 08:43
Wabo: seriously, have now googled and should have known.
07/10/2009 at 08:58

See I did think so!

Not in VLM, just found my email in my spam.  Hey ho.

07/10/2009 at 09:14

Wabo
Welcome back!
Commiserations on VLM, perhaps one of those little yelow pills from the lyrics would help...

sharkie
Love your posts!
What are spotty dogs?

Club night later, off to look at a bike soon.

07/10/2009 at 09:14
LOL at endurance based Sharkie, my sprinters are off the track and doing hill sessions of around 800 metres and 3/5min progressives :¬0

Sessions last about 30 mins, warm and cool down is about 1.5 miles

What: 9 miles including the first 4 bends of Alpe D'Huez d&d
Cycle up a mountain
?? Pm probably another run
Why: I'm on vacation
Last hard: hills and altitude mean everything is tough even the easy bits.
Last rest: Monday
Lyrics: nope
SGQ
07/10/2009 at 09:16

Morning,

Lyrics: more evidence that Wabo and I grew up listening to the same music - I reckon we could swap ipods and not notice!

sharkie - think I am with LMH - just reading about your warm up leaves me exhausted.  I'd never run on an athletics track until the Macclesfield Half-Marathon which starts and finishes on one - it's very different to roads/pavements, isn't it?

What: resting
Why: legs shot after Sunday so having my rest day a day early - also need to let chafing heal!!!
Last hard: Sunday
Last rest: Thursday

07/10/2009 at 09:23

morning all

happy holidays Gobi

Great pic AF!

Wabo, join the club!

Well, I knew my run was going to be tough today as I could tell without the garmin that my HR was up.  Still it had to be done so...

What: 9 miles which was meant to be easy but wasn't
Why: it's wednesday and I'm working towards a mid week longer run
Last hard: every step of that
Last rest: thursday

Physio in a bit so I'd better go and get organised. 

07/10/2009 at 09:33
Lyrics no must have been on my 10 year binge when that was out .which decade was it from i remember 70s & early 80s but t hen went on a 10 year bender i was playing rugby league at the timei was the George Best of RL keep-ed fit running playing semi pro RL but spoiling it all by getting drunk before games & single boy's things finally at 36 i came to life & turn it around.
07/10/2009 at 09:56

Morning all

WHAT: 9 miles
WHY: longer mid week run
LAST HARD: Monday
LAST REST: June

Went to see Martin Simpson last night, great fingerstyle guitarist.  If you do not know his work there is a video on youtube.

07/10/2009 at 10:32

Morning folks.

Paddy - my definition of 'having some fun' equates to giving it a good go Enjoy the well-earned taper!

mava - sorry, crossed wires. I was suggesting that as my email to you didn't get through if you wanted to email me and I shall reply if that works...... sorry to hear about work being a mare again.

Quality NZC.

Gobi - Mrs TT saw your Alpe d'Huez pic and thought it looked like fun!!! Longer term she'd like to do a tri as well so stuff like that is more interesting to her than a running holiday. We worked out this morning that she is covering ~1500m in ~30mins (i.e. give or take a couple of lengths/couple of seconds kind of thing) which, as I understand is not bad, especially given she is 21 weeks pregnant. That's doing breaststroke rather than crawl too..... I think it'll be a long time before I challenge her to a race

lol BB. I'm afraid I don't have as good an explanation for not knowing the lyrics........

What: Rest AM / may do a 30min jog in a few mins or go for a walk instead - can't decide /
club track session pm - 6 x 1600m @ 10k pace.
Why: Needed study time this morning plus couldn't lift my arms to put on running gear after yesterday's weights anyway 
Last hard: Monday.
Last rest: Thursday.
Lyrics: No, though I'm sure I'll kick myself when I google them in a minute!

Have a great day all!!!

07/10/2009 at 10:58
 http://smileys.smileycentral.com/cat/7/7_4_13.gif TT that excuse cost me a lot of £££££££££££££££ but it was fun the bits i can remember





http://www.smileycentral.com/sig.jsp?pc=ZSzeb112&pp=ZRman000
07/10/2009 at 11:15

TT - you've emailed me via forum (I assume) and I've  emailed you via the forum and neither has received the other's email....me-thinks the forum messaging thing isn't working.

right, physio done.  Not easy after 9 miles and only a banana for sustenance.

Byeee

07/10/2009 at 11:35

TT -   Dont worry, I'll be giving it a good go (while operating steady pace with the notional target of a neg split). I'll know how i feel after a couple of miles - i'll know at that stage if i need to adjust. I've done the training to hit my target, and warm up races indicate that it should be doable (is that a word). RHR is at an all time low - i think thats good too. A nice easy drizzle with still winds on the day would be good - must talk to the man above!!. 

07/10/2009 at 11:52

40:  I'd be struggling to run 3k in 11 mins at present

Scobos:  Didn't mean to imply you'd peaked.  I know there's more to come too

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