My Forum

Simon Edward wrote (see)

I was concentrating on running with my brother's dog. I didn't realise how much more tiring it would be with an animal attached. His splits were 7:00 for the first mile, 7:50 for the second, then he dropped out :-P

Hilarious. Great to bump into you again at Nonsuch. Managed a sub20, but not sure if PB sub19:57 ... waiting for results. Maybe just the easier revised course (toiugh the grass secton up the middle is a bit rough). Need to try a Bushy Park to make it 'official' Good luck with the race.

Anyone doing / keeping up with this lot? http://app.strava.com/challenges/run-base-mile-blast-2013 Some nutter miles. Mate Ben has clocked up almost 200m in Jan; how long is that sustainabe? 40 hilly miles in Tenerife last week now sees me at the physio, with evil thumbs being applied to plantar fascia and calves, so languising around 450th with a measily 60m

Y D wrote (see)

Good to see you popping in Dave, many happy returns.

Feeling a little guilty, as I got lured away to https://twitter.com/dav3c   

So with all the great running that is happening (note the opportunistic buttering up), I’d appreciate any advice re marathon pace target(s) for Brighton next year. I used a cut-down 16/24 weeks of Daniels for Brighton this year, with max 50mpw, aiming at 8:00 pace / 3:30. All went to plan in training / racing and 7:56 pace / 3:28 resulted with pretty consistent mile times and minimal fade (http://connect.garmin.com/activity/168330187).

For Brighton 2013 I’m i/ sticking with the max 50mpw, ii/ doing the full 24 week plan, iii/ was doing 40mpw going into the plan, cf. 25mpw last time, iv/ am at 20:30 ish for 5k and 1:33 for HM. His tables suggest this is approx. VDOT 49, equating to approx. 7:25 pace / 3:14. A pace of about ½ a minute faster than last time seems a big step up. Is this unrealistic? Should I aim lower … 3:20, 3:25: Any guidance for picking a realistic pace appreciated.

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MIDDLE GROUND WAVA LEAGUE (September-December) Calculator here:http://www.howardgrubb.co.uk/athletics/wmalookup06.html 

86.96% Sir RobT (10K, 34:28, September)
83.79% PhilPub (5,000m, 15:55.9, September)
82.34% Hilly (10M, 66:45, December)
82.20% PRF (HM, 1:18:41, September)

79.26% Duck (60m, 8.1, December)
77.71% SG, (10M, 57:09, October)
77.41% Wardi (5K, 19:51, October)
76.52% YD  (5M, 28.20, November)
73.52% Dr.Dan (10K, 40:27, November)
72.49% dav3c (5k, 20:11, September)
72:09% Minni (5m 35:11, November)
71.43% MrV (5M 29.52 November)
70.78% Curly (5M, 34:12, September)

59.56% CB (10K, 46:20, December)

35.8% BR (Dewsbury parkrun 5K, 39:30, September) ... relegated by Mrs BR

0% Simon (0K, 00:00) - waaay too busy eating pies and blowing his nose
0% Ratzer (0K, 00:00) - reading science papers and building up to a 5 metre run
0% YoungPup (0K, 00:00) - not feeling quite young enough to enter a race
0% Dash (0K, 00:00) - busy breeding his prize Xmas turkey somewhere in Norfolk

Thought I'd throw in a quick entry before clocking over to the big half century tomorrow ... then all I need to do is run the same time and grab the extra 0.54 WAVA goodness