Latest posts by Fit-Running-Cat

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sub 4 hour group,if anyone wants to get together

Posted: 19/08/2014 at 10:48
Susan was this boat in the paper yesterday? Scary.

Good running coop. Which shoes? I had 4 pairs with me
I think 4 of us had adidas Kanadias which you can get for ??30-40. Good reliable shoe for most trail runs and a bit of road. The ones we won were the xt4 adidas.

Howard happy 200

After 6+15 miles sat/ sun, hill session at our gym. Definitely tired so took it steady. 2k tempo, rest, 8 hills up and down (down as recovery) then 2k tempo. Lactate heavy legs by the end so tests you.
8m 05s for last 2k though and mostly into the wind so not too shabby.
Rest day for me.

sub 4 hour group,if anyone wants to get together

Posted: 17/08/2014 at 22:05
Susan, great sub 50 running by you. track session a few days before - hardcore.
And less of the "old bird" please.

Ikle, booo, sorry about the house move falling through.
Low drop (transition) shoes don't guarantee mid / forefoot strike especially as you tire. Thought you wore support shoes anyway?

Howard, 3 days running a week plus cross training is pretty much what I do even for ultras. Bulgarian split squats are great to strengthen the quads, easy to do at home with a chair or stairs...though not much rest doing Friday then today?

Martin, 4 days running sounds a good plan - walking and golf not so sure. Friend played golf day before a marathon then cramped badly so does tire you. Plus you would be practising walking during long runs anyway? Bet Susan would agree with an extra rest day on the Less is More 100 mile plan.

Shedboy, good to see you. Ikle wants to do a night time event also after tr24 with me and JustCoop.

Still busy at work, been wiped out mentally a few days, surprising how much it tires you, difficult to switch off and sleep well.. Managed a slow 6m trail yesterday but a much improved 15m today.

sub 4 hour group,if anyone wants to get together

Posted: 07/08/2014 at 20:25
Nooo. Bonkers is doing a 100 miles race.

11 miles done. Steak and eggs cooking. It's the weekend. (Day off tomorrow).

sub 4 hour group,if anyone wants to get together

Posted: 07/08/2014 at 00:08
Fido, haha, B2B comrades comes under "other ultras" to keep things interesting. Maybe.

I'm up for the spare room if available. Just Coop is nearby too, Ikle a short drive?
Knowing what my pal was like from 70-100 miles , Martin think you may need as many as possible, 3-4 crew, 2-3 of these as pacers especially if someone drops out. I'm assuming they have people doing foot repairs at CPs?

Martin, not sure what you mean by the weekly 5k for speed, but not at pace on the treadmill? I hate treadies, too repetitive impact for me, compared to road or trail.. Everything being hit in same spot.
Oh, bebsen on previous page was Hebden typo on phone. B2b 22 miles mid January with lots of hills. One the event, the other one in group?
No other events you could do in March?

Ikle, you've got quite a few dusk till dawn, and grim reaper type events, that go through the night. you've got the 12 hour version of TR in May also to dip into.

Martin, might be of interest, Post Comrades, I'm limiting carbs, dropping them, on rest days. Gym strength work also helps,( could be at home). 3 lb lost already so will carry on.

Speed session Monday, 2 laps hard (= 1m @ 5k pace), 1 lap easy, to do 4 x 1 m. Too hot out though. Bailed on last lap and just did a 0.5m.

Having fun with my personal trainer (not that type of fun, he's a muscly version of Justin Timberlake), inflicting pain on me. Split squats nasty, but yikes overhead press in a lunge. Quads in agony.
Then made mistake of saying I could go heavier on a lawn mower (bit like a sprinter in blocks but pulling a dumbbell up one side).. Alternating with a timed trial pushing a weighted prowler frame. Boy, did I sleep.

sub 4 hour group,if anyone wants to get together

Posted: 05/08/2014 at 18:27
Still here too Susan, though busy with a big work project and then an emergency. Too tired to do anything at the weekend, mentally.

As for the "perfect spring pre marathon boost ".. It is.. Honest. That's what I did in 2013 before VLM. You start training earlier, good base miles and more 20 milers in, including the event.

Our coach commented to Mrs FRC that her doing the Hebden 22 miler in January would help her run a half marathon better in Feb. I queried.. surely the same applies to an ultra with a marathon? He couldn't really argue and as you say, it's working for Steve Way.

Martin, I'm sure you can find the right plan for you, or vary another to get the long runs in. Half of it is in the mind anyway. Some 50-60 milers along the way planned?
Another pal is doing MdS so was suggesting to him doing Bebsen event then doing it the next day unsupported or with a group.

sub 4 hour group,if anyone wants to get together

Posted: 31/07/2014 at 22:41
Coop I knew you would love the night lap at TR24.. everyone worries about them, then they have fun.
Thames Trot 50 miler is in your area, half of Martin's route in February, Oxford to Henley. Its really good fun, and perfect for a pre-spring marathon fitness boost.

Susan good running. and early bird too?

Martin, I'm available for the 50 if needed... dependent on events. Having seen a pal doing the Apocalypse 100 recently, he thought it had 5000ft of up when he booked... it was 5,000 metres. Not a pretty sight during or after.. TP100 is a lot flatter.

Would you would need someone going checkpoint to checkpoint, maybe with change of shoes, putting food on, foot care also?

I'm thinking of plans for the next year also, maybe 10ks & the odd half till Xmas.. marathons after, with a few trail events & ultras along the way to keep things enjoyable.

sub 4 hour group,if anyone wants to get together

Posted: 29/07/2014 at 13:07
Just coop.... I'm sure yours and Ikle s laps weren't identical.

Adjusting for Ikle getting the only cloudy lap Saturday afternoon with no sun... I think yours just edges it. Hotter equals harder.

We had a great team and good fun... Some people run it mega serious, but I think it you need some events to be for fun, end of the year like Fido's social.

Martin if you fancy it say now. Ditto wabo, Susan etc. We would need two teams though. Ours has bonded

Howard, good news you are on the mend. That's going to be a big wedding album.

Wabo. Good running at weekend.
Tempo runs usually are best if doing above 20 minutes so I'd add some more time/ distance in. 25-45 minutes is good range.. Usually find most club mid week runs are ideal tempo runs, as long as you don't go too slow, also not too fast.

I forget what is your 10k recent time? If 8:35 pace is near to your 10k race pace then back off 15-20 sec per mile. Pace should be somewhere between 15k- half mara pace.

sub 4 hour group,if anyone wants to get together

Posted: 27/07/2014 at 17:53
Well at least 4 of us were, me, Ikle, and Just Coop in our team, Jovi in hers.

Details and photos to follow. Fab time had by all.. If a bit hot on Saturday... 30 plus degrees? Felt like it. We had a good giggle though.

Martin, I saw the sneaky marathon. Not too sure about the 8 a year , or aiming for 12. The marathons become the long run, so you could just do speed work in between nearly.

Susan. Great stuff.

RW Forum Six - Sub 3:30

Posted: 24/07/2014 at 08:24
Lurking... Hello peeps. Wondered how you all are.

2old injured (again?) and o4s though?

Running but no targets at moment. Work been busy, and also took it easy after Comrades for 4 weeks. Thunder Run this weekend, may see Brol and Minni (if she is running?)

sub 4 hour group,if anyone wants to get together

Posted: 24/07/2014 at 00:34
Wabo, Tempo, for me, and also our coach is your 10mile / 15k pace run for 40-60 minutes. So not as all out as your 10k race pace, ( in between 10k and half), maybe 15-30 seconds off per mile, and add more time on if you're tired or hills in your route.
It should feel tough and work the heart / lungs well. Should still be able to chat a bit early on.

I'd do 1 mile warm up, stretches, legs & hip swings then do 6-7miles. Good to add a Fast finish sometimes, last 0.5-1 mile.

Good run Susan.
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