Latest posts by Plum

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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  ;-)

Burns Night, 25th January

Posted: 22/01/2013 at 21:38

pah..... they are only Scottish.....

Burns Night, 25th January

Posted: 22/01/2013 at 21:06

Use the mirror.................or the Force  

Burns Night, 25th January

Posted: 22/01/2013 at 20:58

the ones you can catch taste the best..... I have always found putting a mirror on their favourite tracks is the best way, they see haggii (pl) heading towards them and try to turn leaving their offset legs arse about face and tumble down the hill into the hag bag.

Stake up it's 'arris and a good roasting over an open peat fire with some asparagus and artichokes .................. sod the neeps and tatties  





Posted: 22/01/2013 at 20:35

too late , I have got it now you mare  

RW Forum Six – Sub 5 Vanessa Ford with Plum

Posted: 22/01/2013 at 20:33

it is hellish out there...... be careful especially with your knee,,,, rather miss a session and stay uninjured that drag yourself out feeling crap and hurt yourself


Like you say see how you feel look at the conditions but above all be sensible



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