Eight days since I was last here - how did that happen? I've been decorating the spare bedroom and more recently, 'playing' outside (digging and weeding borders). Anyway, catching up ..
HS - sorry to hear about your washer/dryer problems and your long phone call. I think I read somewhere if you are in queues to keep hitting the hash # key to get out of the queue. Or pick the menu number for Sales as they are usually quickest to answer (may have imagined that though).
Red - no worries about me pushing too hard before my 10K if my recent lack of training is anything to go by!
Columba - those nasty plants I mentioned weren't couch grass, bindweed, ground elder, japanese knotwood or hogweed .. I'm familiar with all those. Margaret found it in a book of wild plants and its called Red Valerian. We gather they sell it at some garden centres but as far as we're concerned, its a pain in the you-know-what. I see you have had your knee/foot problems diagnosed and know what to do to remedy them.
With all the work around the house, I've still not got back into a regular routine of three runs a week. I did a long(ish) 6.5ml run last Sunday and a 5ml fartlek run with the club on Wednesday. I spent most of today in the garden - tomorrow I'm over at my house and on Sunday we're visiting family in Warwick so no chance of any running for a day or two.
However on Mon eve I'm taking part in the first (of four) club handicap races of 4.5mls (3 laps). Slower runners start first, faster runners later and in theory we all finish together. Except of course, if you put in more effort, you'll improve your position. Should be fun - and there are prizes for the winners of each race and of the series.
BTW, I had an email on Thu eve to let me know entries had opened for the Ridgeway Run which I do each October. I was obviously quite quick off the mark as my race number is #4
Hi everyone .. sorry I've not been around lately. Have just been catching up with everyone's doings. Far too much for me to reply to individually but an honourable mention must go to HS for his MV70+ race result. And commiserations to Red for that recent fall on gravel.
We were away in Woolacombe for a week but had no wifi. I took my running gear with me but although we walked on several days, I didn't manage to run. Since we got back I've been busy working around the house. My son was over helping me mend the dry-stone wall at the front of our house. Some nasty plants (the name of which escapes me) had wormed their way through the stones and had started displacing them. We had to remove the stones in several places, dig down to remove all the roots then re-build and apply mortar to the capping stones to hold everything back in place.
I'm hoping this weekend I can start getting back into my 2 to 3 runs a week routine as it's not long now until my 10K on 24th May.
DBI - sorry to hear it was a wet weekend in Bavaria and you had traffic jams there and back. No grey hairs - what's Nemo's secret?
HS - well done re your 10ml run and congratulations to your friend Alice for her PB at Brighton. Toilets always seem to be an issue for ladies - when I've done the Bath HM, the ladies have always ended up using the men's toilets because the queues for their ones are so long.
I went out earlier on and did my 6.5ml route around town. I started steadily and found myself following a young lady who I expected to zoom off into the distance. In fact, when the slope started (not steep enough to be termed a hill), she slowed dramatically and started walking and 'Steady Eddie' here overtook her before the top of the road. It was a good run - I didn't have any intention of pushing the pace but found on my return, the run had been the fastest ever on that route.
HS - my club does have track training sessions and I must get myself along to them.
Aquarius - when rollering I just grimace while I deal with the tightness/soreness telling myself its good for me. I think the only times I've run with tight fists has been when I've forgotten my gloves and have run like that for a mile or so until my hands have warmed up.
Red - well done re marathon 72 .. your century has come a step closer.
I ran on Friday morning and did a 4ml route around town. I was feeling good so it turned into a tempo run - checking on my return I found my avg pace was 9.54 mm (the first sub-10 run for a long while) with quite consistent mile splits (9.52 9.54 10.04 9.54) - I hope getting closer to sub-10 minute miling is a sign of things to come.
No running for me today as we had friends round for lunch - I had to limit myself to looking out enviously at everyone jogging past in the sunshine while I helped get things ready. I shall head out tomorrow instead.
HS - well done re Mon's 7ml slog and Tue's hilly circuits. Don't blame you re getting a new kettle if you're likely to have bits of filter floating around with your old one.
DBI - defrosting freezer's .. one of life's boring chores that has to be done from time to time. What's the betting your speed walking beats some of the 'runners' at the sprint tri?
RF - Cheers! 30yrs and 38.4k miles of running deserves more than one glass of Merlot .. but preferably drunk in a 'interval session' styleee.
Columba - well done re your 6.6ml run. A midnight sun race in Tromso sounds great fun and interesting (I'm now reminiscing about our Northern Lights cruise in 2013) - wonder if there'll be snow and if you'll need some grippers to help you stay on your feet?
Aquarius - I only do 20mls a week (or more) when I'm training for a longer race or having a good few weeks of training. I've done the Bath Half several times and had problems with cramps each time - so I don't feel I've ever managed a 'good' HM. I've not had more injuries/illness than usual when I've increased my mileage. I've only belonged to two running clubs. At my previous one there wasn't any advice on technique. What I have seen re technique has been by way of articles on the RW website or in RW magazine. Any support at my previous club was sparse if non-existent. I've moved and the new club I've joined is much more supportive. They do track sessions and although I've not asked, I expect the coaches would be able to advise on technique. When I'm out running I do concentrate on keeping my shoulders and arms relaxed (I see lots of runners about with their shoulders hunched and arms held chest height). I also try and stay more on the balls of my feet rather than 'plodding along' landing on my heels (easier said than done and easy to lapse back into that style!). Personally I stretch before every run, usually while waiting for my Garmin to find a gps signal. I may occasionally warm-up before but often use the first mile of any run as a warm-up and push myself more towards the end. There's no organised stretching/warm down - people just do their own thing. Some of them do get together in the bar afterwards though for some post-run re-hydration I try and remember to stretch after a run - but it doesn't always happen. I have a large foam roller for dealing with any knots and soreness/tightness.
I didn't sleep well on Mon night so was still feeling washed out and didn't run on Tue either. I went to the club last night and we did the same 5ml fartlek session as before where you double-back at specific points around the course to pick up the sweeper following the slowest runner. It works really well as everyone can go at their own pace and the slow runners don't get disheartened. I was able to maintain an avg pace of 10:20mm and according to Garmin, was achieving 8:04 mm pace on my sprint finish. An unheard of pace for yours truly and I am in awe of runners who can manage that pace mile after mile.