TippTop


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Sub 3

Posted: 11/12/2014 at 15:38

Tmoth - why not start with HM paced reps, build the volume (individually per rep and totally across the session), and then introduce 10k paced reps with the same approach? That will work just above and just below your LT. It doesn't need to be complicated.

ThR - the general assumption at club last night is that Ohuruogu is the household name as it was around the same period of time she had the missed tests.

Sub 3

Posted: 11/12/2014 at 11:39

That sucks for your mate LS21!

Tmoth - why do you feel 2:49 is optimistic? You've got to have a massive base from all the overdistance stuff, so some appropriate quicker stuff and you'll be good to go. Nice 24hr target too - what is your pb?

Padams - that was my first bit of quicker running since Frankfurt actually, so quite pleasing given the lack of training, the extra 1/2 stone in weight and the wind/cold. I seem to be running generally quicker at the moment, despite being unfit, which is either burning off stress/nervous energy or just because I'm a little more relaxed with the decision made and knowing it's the right one. Sounds positive on the calf; fingers crossed!

Bad luck on the calf selbs.

A comedy moment before we started the reps last night when we were told to do a 1-lap accelerating every 50m until we were flat out over the last 50m. About 150m in I realised I didn't have another 4 decent accelerations in me meaning I was blowing out my ar$e with 100m to go!

Sub 3

Posted: 10/12/2014 at 23:32

Sorry Tmoth, I meant Toro.

7 x 1200m off 1min @ HM effort this evening. A perfect reintroduction to quicker running and I averaged 4:07 which was a little surprising and very gratifying for the little running I've done of late and the cold, though my calves didn't think they could manage any quicker running after the drills (drills are still quite new to me). A few beerios and a chat after made for a nice evening.

Sub 3

Posted: 10/12/2014 at 13:39

Afternoon all.

Welcome to the new folks, and, generally, some nice training and racing going on.

Dachs & Tmoth - good showing at Popham both.

ES - likewise in the HM, especially in that weather.

I won't round up anymore as ThR has done a top-notch job on that front (nice parkrun, and thank you).

I managed 61m last week, I think, out of an ideal target of 70 (didn't fancy running Sunday am, so just took Jr #2 out for a run around the block instead as she wanted to go). A 6 and 13 so far this week, and I'm popping to track later for a bit of fun/change of scenery, which will probably be another 10 or so, all in. I've got 2 Christmas dos this week (Friday and Saturday), so I suspect it'll be another week around the 60 mark as I suspect I won't run Saturday or Sunday.

Targets for 2015:
VMLM: 2:24 aka 5:30m/m (this is my next 'big' target after 3 consecutive sub-2:30s - it may be 3mins off my pb, but I think Frankfurt, given poor training, a bit of an injury on race day, and the rest of it, shows I've still got loads more to come off).
HM: a sub-70 at either Reading or Bath would be nice, but probably a tougher ask. I'd like to think I can take at least another minute off of whatever I do there at Maidenhead at the start of September.
Berlin: hopefully a few minutes quicker than VMLM.
10k: assuming Dachs doesn't put it too far out of reach, which it sounds like he might, his pb, as it's the quickest time at club in a long while.

I'm intending to start doing a few parkruns next year too given I'll be at a loose end most Saturday mornings, but no idea how I'll use them yet, other than just for fun or tempos, particularly as I'll probably spend quite a few Friday evenings on track.

I'm just going to tick along and try to slowly build volume over the coming weeks (if I'm over 80mpw by the end of the year that will do nicely), and then, from January, look to do something like:
Mon: long run (with some form of effort in there from Feb on).
Wed: Track night (just joining in with one of two groups depending on what I fancy doing).
Fri: either a high volume track session or high volume Kenyan style fartlek (1/1, 2/1 or 3/1 - effort/rest).
And then whatever easy mileage is optimal on the other days.

Sub 3

Posted: 05/12/2014 at 20:42

TR - not beating myself up over and CNBA' at all, though every run really helps the head right now. Any efforts I do will only be for fun - I was going to take the whole month to run easy, but I'm finding that I could do with a few efforts thrown in to slow me down on the easy stuff (I'm averaging 6:51 for the 53 I've done so far this week, which is more steady than easy in my current condition). Nice volume btw.

sj - bad luck on the races.

Sub 3

Posted: 05/12/2014 at 10:36

Morning all.

sj - yes; not even comparable. Tbh, I'm at the stage where I just want things sorted as we're still in the same house and it's awkward, but we're doing one last Christmas all of us together and then she takes the keys to her new place at the end of the month (our current place needs work doing, which she can't do), with the plan being that she will be moved out fully by mid-Jan (transitioning to allow her to set up the other house and for the kids to adapt). Once we're living separately I'm confident it will all work well as we'll have a straight 50/50 split with the kids and have everything agreed going forward and it'll be much more comfortable - at the moment everything is wrought with emotion which makes it hard to actually get what we need done, done.

Getting back into the swing of things at the moment in an attempt to make Tmoth's ambitious VMLM tipping come good ;-)

15m on Monday, off on Tuesday (CNBA), chiro + 6m+ on Wednesday, then a 6/9 double yesterday, and 6 this am with another 10+ on the way home later. I'll do at least an hour Saturday and Sunday morning (assuming I can manage the CNBA - which is getting easier), with the aim of breaking 70 for the week. All being well I will start doing a bit of effort next week and continue to build, though I do have back to back Christmas parties planned Fri/Sat which may throw a spanner in the works.

Sub 3

Posted: 03/12/2014 at 15:19

The calculator gets my pb spot on against my HM pb (put it in as a difficult course) if I enter 118mpw. Reality was 89/90. It seems a little more accurate the higher you go, but in the case of some on here obviously won't be taking non-running training into account, which will make a difference.

Sub 3

Posted: 03/12/2014 at 13:21

Cheers all.

Sub 3

Posted: 02/12/2014 at 10:49

Morning all.

Lev_ - when I messed up my knee a few years back I spent a month thrashing myself in a gym on an elliptical. Basically I just kept to my running schedule, but by time. The reason you found what you did regarding HR is simply down to the following:
Aqua jogging - HR is lower because of the lack of impact and weight bearing and therefore it's harder to sustain a higher HR.
Elliptical - weight bearing, but no impact, meaning that you can hit higher HR' than aqua jogging, and, because of the weight bearing element it's easier to sustain that higher HR, however, because you don't have the impact element you work harder to hit the same HR, compared to running.

Sorry to hear it didn't work out Dan.

As some of you now know, my wife and I are separating. It's all amicable and we've sorted everything out for a 50/50 split with custody of the kids, etc. We basically grew apart over a long period of time and see completely differently on too many things, and couldn't rectify our problems, so figured it was better to split now whilst still on good terms instead of waiting until we were at each other's throats and putting the kids through the mill.

And yes, that was the Frankfurt issue - when we spoke when I was away we knew it was done. Telling the kids was the hardest thing I've ever had to do, but they seem to be getting used to it now.

Still, onwards and upwards, etc, so back to running, November was 153m @ 7:11 with 14 days off. On the plus side, my shin/ankle problems are ok now, and a 15m yesterday was my longest run since Frankfurt. I have put on about 4kg though which will hopefully start to come off now over the coming weeks.

Sub 3

Posted: 06/11/2014 at 14:59
Joolska wrote (see)

so just can't compete with those who have lost about half my bodyweight - if not more!

Can I propose that the unit required to quantify the amount of weight loss required to 'play' should therefore be the Jouleska

PP - you'll smash it at Berlin.

TJB - cheers. Those pictures are still horrendous though You don't still wear aviators, do you?

Dachs - great paces; looking forward to seeing how you do.

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