Ricky W

Latest posts by Ricky W

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RW Forum SIx – 3.30 – 4.00

Posted: 26/02/2015 at 20:59

The Arsenal really didn't turn up did they ... Uphill battle now with 3 goals needed in Monaco.... Very disappointing  

Bad night for the Pool tonight also Carl ...

Carter - my golf wasn't that bad - 17pts was for 9 holes only don't forget so I was only +1 nett. Had 35 Pts for the round after a further 18 Pts on the back 9. Club only runs 9 hole comps in the winter.

5 miles tonight up & down dale before dark... 8:21 pace avg - bitterly cold wind but nice and sunny!

RW Forum SIx – 3.30 – 4.00

Posted: 24/02/2015 at 22:17

Welcome Oaty!

Another Gooner here  ... Just shouting from the armchair tomorrow evening!

Some great running again over the weekend folks.

Carter - a mediocre 17pts for 9 holes in Saturdays Club Comp. Putter was off - Three putted 3 greens for bogeys & had an OB off the tee on the 3rd . Still got cut by 0.6 to 14.6 though from the previous weeks 21pt effort.

Late home tonight so 5 miles on the treddie with middle 3 @ tempo pace of 7:45

RW Forum SIx – 3.30 – 4.00

Posted: 22/02/2015 at 20:44

Will - great pace for your 15 miler.... is that around MP? Have you decided on a target pace for Edinburgh yet?

Ali - like your other activities/cross training - gotta compliment your running. I'm guilty of runnning & only running. Nell is well disciplined in this regard too - S&C at the gym etc. I guess maybe that's why I got injured!

Got up at 7:30am this morning and it was blowing a gale & lashing rain sideways! So I wimped out & reluctantly opted for a treadmill run instead intending to do just an hour. However I felt quite good and trotted along at a steady 9:14 pace for just over 1hr20mins whilst watching the Golf on the iPad .... So 9 miles done. Happy with that given that I nearly opted out of doing anything such was the fear of the dreadmill!

RW Forum SIx – 3.30 – 4.00

Posted: 20/02/2015 at 22:33

Carter - a stone and a half in 7 weeks??!! That's fantastic weight loss - there'll be nothing left of you! Club Stableford comp tomorrow - prob be rubbish after my lesson earlier in the week... he changed a few things so fully expect to get worse before I get better!

Will - congrats on tying the knot last year. You're running well by the sounds of things! I stopped running completely for 6 months last summer - a mixture of niggles/lingering injuries, house move & renovations and misplacing of mojo! Pulled the trainers on again over the Xmas hols and am slowly getting up to speed again. No races planned however have my eye on a trail/mountain HM in June. Running 3 times a week totalling about 20mls a week just..... Getting back into it nicely though & enjoying it which is the main thing

RW Forum SIx – 3.30 – 4.00

Posted: 19/02/2015 at 21:47

Hello again Will - I remember you.... Don't worry I'm just back from a bit of a sabbatical also... How's the training going? A few here doing Edinburgh from memory.

Got a 5 miler done just before sunset ... Lovely evening. Mostly country lanes to avoid the pesky traffic - since moving house I have come to realise all my routes are going to be incredibly hilly. Not a flat route in sight unless I jump in the car and drive somewhere which, as a rule, I don't do! Anyway, all good training I suppose - ran a steady pace and it felt good 9:15; 9:03, 8:20; 8:20 & 7:58 (first 2 miles uphill so felt like an 8:30 effort). ..... Avgd 8:35 and felt reasonably comfortable. Starting to feel the pace coming back which is quite motivational in itself.

Northern Ireland Running

Posted: 19/02/2015 at 15:49

Yes Martin - hard to believe, I know, but I'm attempting a bit of a comeback!

Getting a couple of midweek runs in and a longer one on a Sunday morning .... managed to shuffle round 11 miles in just over 9 mml pace there on Sunday so I'm getting there slowly.

HMM - having good local knowledge of the area, that proposed new  Lisburn HM route looks good, much flatter than previous but some quite narrow country roads around Maze/Broomhedge area.... I have had a "guess" at the route and reckon it goes out the Lurganure Rd as far as Broomhedge left into the Derrynahone Rd and loops back via Dunygarton Rd through the middle of the Down Royal Racecourse, up the Kesh Rd and left into the Aghnatrisk Rd back to Culcavy  and left down past the entrance of the old Maze Prison/Balmoral Show and back onto the original route @ Blaris Rd heading back to Sprucefield/Lisburn..

This is the possible route - only a guess guys so don't quote me on it!



RW Forum SIx – 3.30 – 4.00

Posted: 19/02/2015 at 15:31

Those Boston GFA times do look more generous - certainly for men.... After my next birthday it's 3:25 for me so possible.....with a tailwind, downhill profile & a biryani the night before

So if I am right BK - you are the elder statesman here? and the quick man to boot! You must have been a flyer in your heyday!?

Carter - I actually like the garish colours of the Hoka's (must be a mid life crisis) although they do seem a bit pricey. Your training seems to be going really well so far and you seem to be peaking up nicely for a cracking time in Manchester. 2 months to the day!

Ali - wouldn't worry too much, you'll find you'll run through it...just listen to your body if it gets worse/doesn't fade after the first 10mins or so. I used to get shin splints (to the point my shins were tender even to the touch) but they never stopped me running - ultimately a change in trainers seems to cure them. I suppose a bit of icing in a cold bath wouldn't do any harm. My other half goes to spin classes and finds them very addictive - I went once with her and hated it! Then again gyms/treadmills all fill me with dread. The great outdoors every time for me.

Carl - eye watering 1k intervals there - great session to get under your belt.... Once you get through them you always feel so much better for having done it.

No running last night (golf lesson instead on the clubs latest "Trackman" technology which is a must for a statman like myself!! Amazing piece of kit) but it's a nice sunny day here today -so planning a quick exit from the Office @ 5pm to get out for 5 or 6 miles before dark. Will just be a steady pace.

RW Forum SIx – 3.30 – 4.00

Posted: 17/02/2015 at 21:36

Managed to squeeze a 4 miler in this evening between finishing work @ 5pm and going out again on my evening calls at 6.30pm.

Same route as last week (3 long hard climbs) but over a minute faster which pleased me  - 8:47, 8:03, 7:56 & 7:25 ..... Have decided this will be my weekly 'benchmark' tempo run to try and improve on week after week and gauge progress.

Tried Nell's higher cadence suggestion which felt quite easy to keep up an 8mml pace however after 2 or 3 miles could feel the effort in my shins & tops of my feet? Obviously not used to mid/front foot striking! Pushed the pace on in the last mile and reverted to type with longer stride which I have to say felt more comfortable at this stage.

Still not convinced Carl with the WI 10's ... Just not as comfortable as the 9's - if I were you I'd give them a miss. Have you tried the Hoka's yet? Supposed to be great for long runs/big miles.

RW Forum SIx – 3.30 – 4.00

Posted: 15/02/2015 at 21:53

some great long running from you all this weekend!

Carter great 20miler - serious elevation and great pace for climbing too - all the more impressive following it up with those 5 @ MP ( or a tad faster than MP maybe?)! 

Ali - another impressive run - especially when you weren't up for it.... Good job.

PS - you seemed to knock ur 17miler out without trying - biryani must be the charm! 

and Washwood 18 miles..Excellent... I'm starting to feel like an imposter .... My long runs are currently only medium runs to you guys! Ran an 11miler this morning with lots of elevation and some trail - felt quite tough from the off and pace felt sluggish ... averaged 9:19 but was just pleased to grind it out & get it done. Ran fasted so maybe that didn't help.

Carl & Nell - my favorite Wave Inspire was actually the 8 but impossible to get now. I had being running in the 9's like you Carl which I also liked and ran this morning in the new 10's for the first and, although no issues, wasn't that impressed tbh. Felt like a harder ride... Maybe it was just me not feeling up for it this morning so the jury's still out - I'll see how I get on with them over the next week. The drop is high Nell isn't it - even visually so.... Think I'll heel strike in what ever I wear though!

Washwood - the Sauconys look good, keep seeing the TV ad on SkySports for them! A few of my running buds at the club have moved to Adidas boost over the last year and rave about them - that might be the next brand to try!

RW Forum SIx – 3.30 – 4.00

Posted: 14/02/2015 at 20:59

Interested to hear how Carter got on with the tough terrain 20 miler today! Come on Carter letsby avenue...

Carl fairly brisk 15 miler today - good running.

No rain here today - lovely sunny afternoon on the golf course (scored a respectable 21pts in club 9 hole comp and in the money with a birdie '2' also). I go into the office on a Sat morning & golf on a Sat afternoon so Sunday morning is long run day.

New trainers (Mizuno Wave Inspire 10 in funky green/yellow) arrived yesterday so maiden voyage of approx 10 miles planned in the morning.

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