Latest posts by Fit-Running-Cat

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sub 4 hour group,if anyone wants to get together

Posted: 24/11/2015 at 00:43
Long hours catching up Howard? think everywhere starting to switch on heating which doesn't help.

You'll be back in no time Susan, and flying in your new age category. Supporting is good fun. I played a sponsor game with friends, got them to shout out cake names (we are in Run or Cake group) as they ran past... ??1 per cake. Getting someone to shout random phrases like "Jaffa Cake" really loud as they run past. Much giggling in the crowd.

Ikle 40957 (catchy!) so the Hokas cured your knee problema or just hide it?

Shedboy, hows it going? No VLM for me this year, ran it this year and 2013 which is enough - so many others now. Got my GFA for next year though.

All good here. Found a 8-9 mile route nearby Sunday, 900ft incline.. tasty. Tonight 8 x 1km, and all sub 10k pace or better. Concentrate on short speed for awhile.. 6 marathons, 2 ultras plus other races enough for 2015. Cross country at weekend, with new Inov8s to try.

sub 4 hour group,if anyone wants to get together

Posted: 20/11/2015 at 20:07
Aw. Sorry to hear that Susan. 50 park runs and the half was great running though.
Can you do any swimming or similar thing? I only read a blog yesterday that recommended everyone take a 7 week rest every year from running to come back fresh so you're ahead of the curve.
Some friends recently started doing a Race Angels thing, all the ones out injured or not running go and support and help people. I enjoy doing that. Worth a go?

Good weekend all. It's going to be wet and windy here.. Probably for Howard too?

sub 4 hour group,if anyone wants to get together

Posted: 18/11/2015 at 17:22
Manchester pacers are pretty good. I know a few of them and can put you in touch nearer the time.

Failing that I can always assist. I paced someone to 3:45 and got them there in 3:44:55.

Race is very easy to get to. Nice feel and Skip can watch you at 3-6 places following you on the trams, or sit in cafe in the warm but still see you in 2-3 places. I supported people this year and parked for ??10 within 200 yards of old Trafford. Fish and chips after in Lou Macari shop.

sub 4 hour group,if anyone wants to get together

Posted: 17/11/2015 at 22:58
its blowing a hooley here in Northwest Howard, wrap up warm!

sub 4 hour group,if anyone wants to get together

Posted: 16/11/2015 at 22:48
Welcome Marty. Sounds like you have a good set of runs already. Really does not have to be complex... The book Just Coop mentioned, P&D is called Advanced Marathoning, for first marathon not needed... It's very anal and no fun at all. No cake? Runners world smart coach is good starting point.

Just add extra miles on long & midweek runs, maybe with a club mate for company. Long run pace ideal for chats with friends, 60-90s above race pace has worked 10 times for me.. Every time actually. What was your half time on limited training?

Ikle better course and better weather you would do sub 4. Not many in Feb though.. A big city one would be ace. What about Manchester? Fast flat, at least two on here got their sub 4, Sarah, and JustCoop. Good pacers too. You could stay with us if it helps, 45 minute drive.

Martin hope you've recovered. Howard ditto.

Nothing major to report for me, few league races around marathon PB and just working on speed. Never had access to track before or a local park run so that's plan till Feb.

sub 4 hour group,if anyone wants to get together

Posted: 26/10/2015 at 23:46
Not good martin. That's one me and Susan would be telling you off for. Hope you're better now and no cramps, eating okay. Healthy eating and rest this week.

JCG, good run. Guess the fat burning will take time to adjust to, if you've gone faster in a half at 10m. No carbs at all ?
One of my pals is a top sports scientist, and usually does his ironman doing train low, race high (carbs). makes his own protein bombs and food.

Ikle any sessions planned this week? I can recommend one to give you confidence without tiring your legs.

sub 4 hour group,if anyone wants to get together

Posted: 25/10/2015 at 00:49
Hopefully its 13 and you've remembered about the clocks going back...

sub 4 hour group,if anyone wants to get together

Posted: 23/10/2015 at 22:52
Nooo.. can get fitter Ikle!
18-19 miles but with some at MP. (think Fido in agreement), various ways you can do a few but still stay fresh, say 2 sections miles 5-9, 14-18, even take a few minutes breather. Can add some hills in to boost your running economy for the marathon.

Tapering means drop the mileage but not the intensity down, so long run drops mostly but rest of sessions can still have some quality next 7-8 days. Maybe a Thursday interval session and something at next weekend, 10 miles ish.

cf - I did a 5 mile race Sunday before Abingdon, and then in the evening on tired legs, 4 miles, 3 @ MP.

Martin, hope the parents are better. fingers crossed.

This week I will be mostly resting, marshalling at park run with coffee and the paper, then a bit of stretching and weights at gym. Long lie in bed Sunday morning. Less really is more...

Abingdon Marathon 2015

Posted: 22/10/2015 at 23:47
Old Shadowfax, please pass my thanks on to the marshalls and for organising Abingdon.

Superb setup & location, well organised race, if only every race could be this stress free.
I was one of the lucky ones who got a number transfer, after the race was recommended by Fido, Lorenzo and others during Comrades.

Got there before 8am, picked a locker out of 100s available, loads of toilets available, warmed up around the track for 20-30 minutes with a old tshirt on to throw away. Was that easy, I had time to go back and stick it in my locker.

Excellent fast course, still tested you, but found it good one to get steady pace. one or two of the mile markers were out was only thing I noticed, jumping from a 7m20s miles to 6:20 (?!), so one mile short, one long but minor thing.
Lots of friendly marshalls gave me a cheer (Comrades GB union jack vest on), and also good guidance to stay to left, or on pavement in some sections, and also if any drivers had been driving close. Loved the sponges, plastic cups a little harder to drink from than polystyrene ones, a few seemed to split.

After nailing my target 7:25 pace by 5-10 seconds per mile and being 2-2:15 minutes under target at mile 24ish, thought I'd blown it having to walk 8-9 times during mile 25 and 26, but came into the road to stadium and towards the little path to the track with just under 2 minutes, 3:13ish on watch... just the little path and track to go to get GFA time.
Not sure where I found the speed, gritted teeth to go all out sprint - went from mile 26 @ 8:30mm to 6:30 pace, and then sub 6 and below, to run a bonkers 1:32 last quarter mile.
Time on the clock 3:14:56.
I would certainly recommend Abingdon and do the race again in the future.

sub 4 hour group,if anyone wants to get together

Posted: 22/10/2015 at 08:37
What's the plan for this weekend then Ikle if you want sub4.
Two weeks before, last long run with some MP, but could still do a speed session next Thursday.. (And should be one tonight).
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