Ricky W


Latest posts by Ricky W

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RW Forum SIx – 3.30 – 4.00

Posted: 19/04/2015 at 21:46

Carter - I'm speechless & in awe! Great reward for all those hard yards - well done sir & enjoy the Magners - well deserved 

Sean - fantastic also .... Especially with you hanging on those last 6 miles. Know the feeling - like hell on earth!

Ali - great running with an upset stomach... Great job to hold on for that B goal & great time. Another one under the belt eh?!

Amazing day for you all. Well done.

RW Forum SIx – 3.30 – 4.00

Posted: 15/04/2015 at 21:20

BK - cracking run & great report! superbly paced effort with even splits - well done & congrats 

Not long now for most - everyone seems to in fine fettle & tapering nicely!

I have picked up my first niggle on my road to return.... Bit of groin strain & quite painful so enforced rest for the last 5 days 

RW Forum SIx – 3.30 – 4.00

Posted: 10/04/2015 at 20:26

Wow - some awesome running & pace going on here.

Carter & Carl you are so far ahead of where you were 12-18 mths ago that your goals & pace bear no resemblance to back then ... You both really have moved up a couple of leagues. excellent stuff!

I've been ticking along as usual - intervals last Friday, 10 miles Sunday, 5 mile tempo Tuesday & 4 mile steady yest evening.

yes Carl Mourne Mountain marathon - there are concurrent races on the day from 10k to 52ml ultra..... It is the half I am hoping to do - still to commit though!

Carter - a sneaky day out of the office yesterday on a "notworking" event - played in an Open Golf comp at Ardglass - a stunning links which is a bit of a hidden gem and compared by many as as good as Royal Co. Down. Played quite solidly and managed 40 Pts which was 3rd overall at time we left the course (I'm sure I was pushed down the order by the end of the day though- no results posted yet). Weather was amazing & one of my fourball is targeting a 3:30 at VLM! Fish & chips by the harbour and sun tans all round - all in all a grand day out.

RW Forum SIx – 3.30 – 4.00

Posted: 31/03/2015 at 21:17

Ali - wow you are now a running celeb! The face of Loch Ness eh?! 

Carter - I think your strategy is sound... in fact I was suggesting something similar in my post that disappeared into cyberspace on Sunday! Basically if this is your last road marathon and you feel you have it in you then go for it. You will get lots of different advice from different peeps but only you know how you feel & how mentally strong you are when it comes to the dig deep miles from 20 onwards. If you believe you have it in you then you have to give it a bash.

Storms were brutal here last night - thought the house was going to blow away "Wizard of Oz" style! Not much better today - went out this evening at 7pm and ran 6.5mls in ridiculously strong gusting wind. Picked a route into the wind for first 2 or 3 miles and then on my back for middle 4ish and back into wind for final half mile. Ran a steady/moderate pace but attacked the hills (of which there were plenty as usual) and averaged 8:10 pace. Felt good & quite pleased with that given the tough conditions.

RW Forum SIx – 3.30 – 4.00

Posted: 29/03/2015 at 22:06

Aaaargh - big post typed and then it disappeared....tut.

Anyway in summary  great weekend running from everyone!

Almost wimped out this morning when I saw the wind &rain -dried up later but still v windy.    Managed 10m @ 8;43 pace with last mile  7;40

RW Forum SIx – 3.30 – 4.00

Posted: 26/03/2015 at 22:54

Carter you'll run your own race on the day ... Carl's advice is very sound but if on the day 7:30 feels good then I can understand how it will be tempting to go for it at that pace. Being honest I think if I felt I had it in me on the day I would give it a bloody good go!

Mrs RW away to Spin class at 6pm leaving me with the kids - so forced to do a treadmill session. Ran a 40min session with 4 x 5mins @ 7.04 pace with 2min30sec recoveries @ 9.14 pace. This was almost 30secs a mile faster than my last similar interval session and was tough - 4th interval took a bit of mental deep digging to get it done. All I could think of was that this was Nell's MP and I was struggling to last 5mins - phew!

RW Forum SIx – 3.30 – 4.00

Posted: 24/03/2015 at 23:11

Ali - after your shin woes recently I'm sure you are delighted to get that 20 miler under your belt... Well done. Why not go for the A & B goal strategy?.. Carter, you too. The A goal being what you think you are capable of if all clicks on the day after a nice taper and B goal being a time you will stillbe pleased with. Start at your A goal pace and if you are not feeing it after several miles then readjust to B goal pace.

Carter no race booked - still to slow! Mountain HM in June hopefully - Mourne Way.

PS - yes I was delighted with my B goal achieved ... Sub3:40 and a PB by 5 mins. I was more pleased with how I ran it in that I felt strong most of the race - only having to battle the 'I wanna walk' demons from mile 24 on. The previous 2 marathons were hellish for the final 6-8 miles! Based on your HM PBs you theoretically should cruise a 3:45 marathon!

Had planned a fast 4 miles tempo this evening but legs still feeling a bit tired from Sundays efforts so ran a steady 6 miles instead @ 8:21 pace avg. All miles are good miles regardless of pace and all that!

RW Forum SIx – 3.30 – 4.00

Posted: 23/03/2015 at 19:07

Carter that's a fair old lick round the GG route - based on that sub 3:30 is looking v comfortable for you I reckon. Golf - yes... A 14 hole comp and I had a rubbish 25 Pts. 6 pars, 4 bogeys & a double. Unfortunately though 3 OBs due to my bad course management produced 3 holes with no score/dings which wrecked the card. That's golf!

yes Will - you are correct that's the longest I've run in about 12mths so just happy to get the distance up again.

Carl - still blown away by that HM time yesterday - really bodes well for Richmond and sub 3:30.... However as we all know, a lot depends on how we feel on the day. I ran my 1:36 HM PB during training for Dublin 2013 and was sure I could go sub 3:30 on the day. After 8 miles with the 3:30 pacers I knew it wasn't going to happen and readjusted to a sub 3:40 'B' goal .... Eventually running a 3:39. I had a few niggles in the week prior and just wasn't feeling it on the day. My advice  for what it's worth - if you feel good on the day push for that A goal of sub 3:30 and don't wait for Chicago. You are getting into a good place right now - use it.

RW Forum SIx – 3.30 – 4.00

Posted: 22/03/2015 at 22:42

Some amazing running!

great pace Sean for 20mls - bodes v well indeed for sub 3:30 at Manc.

Carl - fantastic running! What a great time - v well deserved. Congrats!

Will - congrats also, great PB and v well paced. Double that time and add 10 - 20mins is the popular predictor for marathon. Sub 3:40 should be well within your grasp based on this!

This has been a busy week workwise for me so missed my thurs/fri run... However got out this morning and also ran HM distance. Not so speedy as the rest of you but happy to bimble round @ 9.05 pace avg (6mls of trail in the middle). Glorious morning for running - Spring has Sprung!

RW Forum SIx – 3.30 – 4.00

Posted: 17/03/2015 at 20:21

A lovely little day off today:

18 holes of Golf this morning - 37pts ...Carter no black stuff unfortunately.. the highlight of the round was a six iron approach shot to 8 feet to set up an eagle putt (par 5) ... shaved the hole and had a tap in birdie.

Home for a spot of lunch then a lovely sunny run (even bared the legs) - ran a steady 6.5mls on another hilly route... 8:18 pace avg and felt nice and controlled.

Then took the kids & dogs to the park and kicked football for an hour.

COYG - get in Giroud ... just need another 2

should do this more often!

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