Latest posts by RFJ

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Saturday 3rd October 2015

Posted: Yesterday at 16:19

Greetings all,

Parkrun done in 19:53 and 15th

Day with my Dad before our 25th anniversary bash later

Take care

1st October 2015

Posted: 01/10/2015 at 22:12

or in my case fall


1st October 2015

Posted: 01/10/2015 at 19:32

Evening all,

Any news on the VLM'ers.... I didnt enter for next year as taking at least a year off from trying for a fast time at the distance, but may do a trail mara....

4.4m progressive (7:57 / 7:33/ 7:01 / 6:39 / 2.39 (6;34 pace) not bad as was tight as anything before I started.

Sep mileage was 171.7m, good progress being made

Take care all

Wednesday 30th September 2015

Posted: 30/09/2015 at 22:01

That is daft AH

Parkruns are already covered as agreed by local councils etc... should have said we will run on the pavements then and cause chaos....

Good day in Exeter and just found time for a steady hours run

Just back from a photo shoot with the family for our silver anniversary next week

Take care

Tuesday 29th September 2015

Posted: 29/09/2015 at 21:04

Great report OL

Rest day yesterday for me,

Double day today, 4.4m this morning, then 7.4m tonight in Exeter with some intervals, so a good day all round..... a Fulham win would cap it of... (but down to 10 men... could be hard)

Take care all

Sunday 27th September 2016

Posted: 27/09/2015 at 20:36

Well done OL (did they do chip timing - as your chip time will count as a sub 3:15) excellent running well done

Sunday 27th September 2016

Posted: 27/09/2015 at 17:10

Well done LMH, sounds like you deserve the bath and alcohol and take away, well done on 1st Lady and 3rd overall.


Sunday 27th September 2016

Posted: 27/09/2015 at 16:34

Good Afternoon,

and indeed it is good , so here we gone with one of my reports (dont think I have done one for a while.

Solent Half (New Forest),

First of all, this is just a lovely race, in a wonderful setting that takes in Exbury and Lepe (coatal road), its not flat but not hilly either, just mildly playful the first half in essance is down and the second half is up. My plan was to run at 7:15's, I have not raced a half for close on 22 months, I have done other halfs but for fun.... so I wanted to get inside 95 mins.....

1) 7:08 - mass start on the grass and trying to find a pace that works
2) 7:05 - the crowd settles and start running with people I know and feeling good, but resist the urge to run faster
3) 7:05 - Oh I like this, relaxed effort, and overtake one team mate and catch up with two others
4) 7:10 - working well with other two team mates, one of whom has done a 7m warm up (mara trg), but he pulls away at the water stop
5) 7:02 - Post water and now pulled away from one team mate, whilst other has gone out of sight..... still with a small group of 4-5, two of whom I know well and were wanting same times, 1st gel had also been taken and felt the benifit...
6) 7:03 - Heading towards the coast so down a tad, feeling strong and find myself in no mans land working by myself as had pulled away from the group (had I pulled out to much too quick)?
7) 6:58 - Oh I like this, Im cooking here and in cruise control, go through half way in 46:30, and now in sight of 4th lady (a club mate)
8) 7:13 - a bit of up and downs before hitting the coast and the wind, so still happy, but starting to feel it now..... aware am being closed back in by group I left two miles back or so...
9) 7:20 - The first hill so to speak, the drag up from the coast, the chasing group has got me but not passed, take the opportunity to tuck in and take my second gel.
10) 7:11 - Gel has an immediate effect and I start to fly on the undulations and pull back away from the group and start picking off runners, about 5 in this mile... and eventually catch 4th lady and team mate
11) 7:27 - I am delighted with this mile despite the time, as this has a killer hill in it that I work well off the top of it (as was over 8mm going up it) again moving easily through the runners again 5 maybe 6 fall by the way side.....
12) 7:11 - the most boring part of the course as you can see fawley Oil plant and the road is a straight drag.... but carry on pushing and rewarded with a good mile, only 2-3 runners this mile I am able to pass
13) 7:14 - 1 to go and I start to suffer for the first time, there is a short up and down just before the 13m marker and I lose two places, one to a faster runner and the other to a guy I had just passed, legs have gone for a walk..... as i start the jelly leg walk / run
13.13) 0.47 this last bit hurt on the thickish grass, managed to somehow hold off the sprinter behind me and get across the line.... totally gone and spent.....

86th from 352, 1:33:54, so well within my target and happy as was still able to push on the harder 2nd halp with less than a minute positive split.....

This is a good result for me for where I am at at present, but 10 mins off PB pace from 3 years ago, I want to get back to that time over the next two years... that is the plan and it started today with a line in the sand... next half is 15/11/15 at Gosport.

Take care

Saturday 26th September 2015

Posted: 26/09/2015 at 13:19

Nice one Don

Parkrun No 300 done, in 20:06, forgot how much Tennis Court Hill hurts (twice) at Basingstoke Parkrun, 23rd place, some speedy tunners on show today, enjoyed the cake afterwards

Off in to town later

Take care

Friday 25th September 2015

Posted: 25/09/2015 at 19:19

Rest day today


300th parkrun tomorrow folowed by 1st half of the year on Sunday at Solent Half

Take care

1 to 10 of 8,585

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