Latest posts by Plum

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RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 12/02/2013 at 21:02

............. and it is a down week this week and the recovery is just as inportant as the effort weeks to bring you back into the next hard feeling refreshed and looking forward to the running...... getting out the door at the moment is a major effort of will and the mental toughness will serve you well as training progresses 

RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 11/02/2013 at 21:02

That is an excellent confidence booster and glad you found something you stand a chance of eating on the day. there will hopefully be people to chat to on the way round on race dayas well and it does help take away lots of the monotony of the day an believe me some bits can be really monotonous.

You have had a had couplke of weeks and the weather cant be helping, you use a lot of energy just keeping warm even if you are running and need that bit more fuel to keep yourself warm, hope you managed your recovery run today

The Psychiatric Wing

Posted: 06/02/2013 at 13:12

I am a fat lazy knacker.................... running is novelty at the moment 

The Psychiatric Wing

Posted: 06/02/2013 at 09:33

I ran this morning..........


................. I amazed myself by not falling over once 

RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 06/02/2013 at 09:30

I think you should just go for the 13.....I presume as you are down to be doing it Saturday, the 2m on Friday should loosen everything off nicely from Thursdays medium run. Try again to not use the watch if you can restrain yourself, apart from having a look a couple of hours in to make sure you havent run too far and run to feel, set of conservatively at a pace you fl is too slow and then kep going gradually increasing the perceived effort. Be nice to see what the numbers look like whn you are running to effort rather than pace

I am looking at the plan as we speak and it seems you should be doing 12 on Saturday and 2 on Sunday as a recovery    Are we modifying as we go along  

Probably the better way round to do it but the 2 isnt going to make a vast amount of difference in the grand scheme 


I would say if time and family permits then add a longer run in on your holiday, I know it may be impossible but just a suggestion...... especially as you have managed to aquire a running buddy, be rude not too


RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 05/02/2013 at 14:18

"The last couple of miles were very hard work, very muddy with lots of flood diversions "

10 10:54.4 11 10:37.6 12 10:08.6


If you expect me to believe you at least make them look like hard work.........

Double that = 4:12   add 25 mins for the last couple of miles..............   well blow me down look at that time 


All is going along nicely, and especially as ther is unlikely to be a vast amount of flooding on the day we hope


RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 01/02/2013 at 18:24

I always like to have a run once in a while with the watch on but upside down so I cant see what i am doing and look at it once i finish,I do most of my training by percieved exertion and jusy have a look at what I did afterwards ..... 8.32 min miling eh..... best I dust my racing shoes off by the look of it if you keep increasing pace at this rate  


Good news about the holiday running partner as well, the heat will prepare you for the blazing sunshine you will surely experience at MK     

RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 29/01/2013 at 22:19

Yes please ...... I may be offline for a couple of days as am in Manchester and then para tri coaching in the Midlands at thw weekend

10 mile run followed by 10 mile walk on consecutive days will do your endurance the power of good.....

Those times are excellent..... it would be good if you could do your shorter runs at the same sort of pace then believe it or not you will find your long run splits coming down proportionately, It just makes running slower so much easier if you have pushed your CV ability to higher levels and therefor you go faster..... 


RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 27/01/2013 at 22:33

I am doing Brighton but really struggling to motivate my ass out the door at the moment, I am, to put it mildly, faffing around without any focus at all,,, More importantly I have the qualifiers for the World Duathlon champs in March and even that is failing to register.

It will kick in soon I hope     

RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 26/01/2013 at 16:45

Well if your knee holds up after all that hard stability work keping you upright then I think we can safely say it will hold up going forward.It also reflects in your splits........... ice free when you feel comfortatble with the surface you are running sub 10.30's quite happily    We still have plenty of time to make that your standard pace if not even faster, you must be happy with the progress so far.

Me I am being lazy, cant shake off the lethargy and my run is well before yours, reckon I will have to be taken out and dropped 5 miles form home tomorrow to make sure i dont cheat and cut it short  ;-)

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