Latest posts by Freemers

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RW Forum Six - Sub 3:30

Posted: 29/07/2015 at 12:33

Just popping in to apologise for being awol for ages...unlike AA and her running every day in July (well done for that ) I have logged less than 50 miles this month...combination of my calf niggling (small tear in the soleus muscle), too much work, a cold and a hefty dose of the CNBA fairy

But I have replaced my orthotics and had several painful massages to get rid of scar tissue and will hopefully get back on it.  But I have sold my Abo place as I'm not in right frame of mind to  stuck into a proper program at the moment!

Right - going to try and have a good read back as I have missed some pages....

Sub 3.30 Tim: #asics262

Posted: 01/07/2015 at 12:54

Angela - careul, you could poke your eye out with that bling!  But I think until you have one that is a runner modelled in cheap plastic I still win

Sub 3.30 Tim: #asics262

Posted: 26/06/2015 at 08:23

Soups - will your blind runner also have to wear a cape?

Can't help you there Slowkoala - I am nowhere near a sub 20 5k let alone sub 40 10k! 

Malcs - very exciting to do the GFA entry

Angela - congrats on the race win, just brilliant!....I am jealous as I've never managed that apart from parkruns! A couple of 2nds is as close as I have ever got.  I've not seen your trophy, but I really hope it's not as good as the one I got for first F45 in the Diss 10k the other week.....check out this baby

 Let's have a bling-off!

I did get a PB in the race too - 42.56. (See SK, nowhere near sub 40!) I think I would have gone a little quicker but I backed off the pace in the last mile as my achilles was starting to niggle - I have the curse of Mr P!  It's not been too bad since, just a little stiff in the mornings, but I am OK to run more or less.  To be honest I'm not doing too much right now anyway, just looking to build some miles and a few tempo sessions before I start a proper marathon schedule next month.  

RW Forum Six - Sub 3:30

Posted: 15/06/2015 at 09:15

Brilliant result 2Old. I knew you would do the full marathon!

Diss 10k yesterday - got a PB with 42.56 and some nice bling for 1st F45.  Pleased with the run, but not so pleased with my achilles which started to hurt in the 2nd half and is sore this morning.  I'm sure it's my really tight calves rather than anything major, but will take some time to ease off I fear.  I'll be foam rolling and stretching like mad, but no running this week.

Sub 3.30 Tim: #asics262

Posted: 09/06/2015 at 10:12

Superman - nightmare! Gently does it with the comeback - it'll take patience but worth being ultra sensible right now. Bigger picture and all that.

I've tried another new parkrun on Saturday and bagged my second victory - this one was Thetford and definitely my favourite so far. Great course - mix of grass, a little tarmac and tracks, three loops of varying terrain each done twice so lots of variety and great fun lapping people (and getting lapped by the leading man!).  I wasn't intending to race it but you know how it is - I was feeling very comfortable at about 7.05-7.10 pace but saw a couple of other ladies ahead and just had to take them down in the last mile (6.51) .  Really friendly group of runners - what with that one and Fritton lake I don't know why I stuck with Norwich for so long.  Not as quick (21.31) but a good tempo session which is really what it's about.

17.5 miles LSR on Sunday - that felt hard at the end.

Diss 10k coming up on Sunday - surely I can beat my PB (43.30) which is about 7 or 8 years old, possibly even longer - it's not even on Po10 it's that old.  Flat, fast course, the only trouble could be the wind as it is exposed. 

13th Sept  Bacchus Marathon

11th Oct  NYC Marathon

18th Oct Abingdon Marathon

RW Forum Six - Sub 3:30

Posted: 09/06/2015 at 10:04

AA - I definitely can't face doing intervals at the moment so well done for the 800s!

Barry - continued frustration

O4S - I think summer colds can be worse than winter ones sometimes.  Hope the doc visit goes well and you get some answers.

I had my second YKW victory in as many attempts on Saturday. I'm definitely glad I've moved on from Norwich even though the times are slower. This one was Thetford - great course on grass and tracks, lots of fun lapping places as there were some multiple loops of different sections. I was intending to race it but felt very comfortable sitting around 7.05-7.10 pace and saw a couple of ladies ahead of me so targeted them in the last mile which was a 6.51, and ended up 1st lady in 21.31.  Another one I'll definitely do again - really friendly group.

Sunday was 17.5 miles LSR, and then 3 miles recovery Monday and 5 miles tempo this morning.  Diss 10k on Sunday - I'm hopeful I can PB, which is a relatively soft target of 43.30 set about 7 or 8 years ago I think (it's not even on Po10 it's that long ago).  Last year I did 44.17 on the back of my heel problems and I should be quicker than that as long as I don't go off too quick and blow to pieces which is always a possibility....

That said, I am still a bit cautious with my calf - it needs a good warm up before it loosens up.  And my left glute and hamstring is giving me a bit of grief as well.  But not slowing me down yet

RW Forum Six - Sub 3:30

Posted: 02/06/2015 at 08:47

O4S - real hard core stuff

Nell - great result, particularly with that wind.

Barry - frustrating with the running.

2old - I don't blame you for cutting it short in that weather!

Chick - another 20 bagged is great

My calf feels more or less OK - I've done a couple of short slow runs and will pick it up very gradually from here. To be honest as long as I keep the pace down it won't matter if I do 5 miles or 20 as I'm pretty sure I'm not doing any more damage. Still in 2 minds about the 10k I have a week on Sunday - if I can get a couple of faster sessions in next week I'll do it but probably not with a PB in mind, which is a shame.

Sub 3.30 Tim: #asics262

Posted: 28/05/2015 at 08:29

Hi Martin - never done the Ipswich half, it always clashes with holidays or other things. I think the same is true this year.  I've heard it is pretty undulating and harder than the Norwich half.  Shame about that 1 second at Wroxham - hope you get under next time!

So after the scrum of the Norwich parkrun I tried a different one last Saturday - Fritton Lake, which is out towards Great Yarmouth.  Really nice one, much smaller with between 70 and 80 runners typically.  And a great course, although slower than Norwich.  Mainly grass and woodland tracks, some gravel path and pretty much no tarmac to be seen.  Twists and turns and a few ups and downs, but really good fun.  I was actually surprised with my time of 21.25, as I felt really comfortable and thought it would be slower. I don't think it'll ever be a PB course but definitely preferable to Norwich for me.  And I was 1st lady which will never happen in Norwich

My only problem was as I was walking to my car afterwards my right calf cramped badly as if it was pulled - it was OK for Sunday's long run but has been troubling me since so I am taking a wek or so off running and cutting back on the speedwork for a bit.

I have entered the Diss 10k, but it's only a couple of weeks away so will see how my calf is doing before I make a decision.  Martin - it's definitely one for a good time, pretty much dead flat.

RW Forum Six - Sub 3:30

Posted: 26/05/2015 at 08:49

Glad you survived O4S!

Chick - sounds like a great weekend away

Nell - take care with the final week

Not a lot of running last week - only managed to get out on Friday for a nice 7 miles and then another ykw on Saturday. I chose a different one - Fritton Lake which is out towards Great Yarmouth. Never been there before - looks like a great place for tri training as they have an open water swim centre.  The ykw was a tricky course, lots of little ups and downs, mainly on grass and woodland track. But really nice - a small field of about 80 runners. I'd told myself I wasn't racing this one as I wanted to see what it was like, so set off comfortably and paced it very evenly at between 6.50 and 6.55 mile pace.  I ended up finishing 1st lady in 21.25 which I was very happy with - it's definitely slower course than Norwich but more enjoyable and I'll definitely do it again.

The only downside was as I started walking back to my car my right calf had got very tight, like a cramp that was knotted.  I did some stretching and rolling when I got home and thought it was OK - in fact I did a lovely gentle 15 miles on Sunday with no issues. But since then it's cramped up again so I'm going to leave off running for this week and do some cross training.  I've had this before although not for a few years - usually it just means about a week with no running and then staying away from any speed work for a month or so, which I can live with! 

Sub 3.30 Tim: #asics262

Posted: 18/05/2015 at 08:28

Well raced Fairy, Mr P (what happened to Puffsta?) and Hans

Norwich parkrun on Saturday - first one since Christmas and I soon remembered why I don't do more of them - they really hurt!  But got a PB by 20 seconds - 20:36....slow by the standards of the speedsters on here but I'm happy with it.  Norwich is getting too crowded though - almost 450 runners and the paths aren't very wide so it was a real scrum at the start and I spent the first lap (of 3) just trying to get into a rhythm with my pace and not trip up or barge too many people.  I think if I'm going to do more of them I'll find a quieter one.

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