Latest posts by Trogs

Tough Ten Challenges 2003(16/02/03)

Posted: 16/02/2003 at 16:14
Wow - that's some improvement, excellent result.

Sunday 16th

Posted: 16/02/2003 at 15:09
LauraL - didn't I say? Well obviously not or you wouldn't be asking would you. New 10K pb is 55.13 (by my watch) better by almost 1 minute :)

Sounds like you had a cracking run too.

Doonz - welcome. It's nice when a long run feels easier than expected isn't it.

Keeing energy levels up....

Posted: 16/02/2003 at 15:00
Totally agree with Billie. Try LS sport orange NOW cos you may not like/tolerate it and you need to know before 13/4. Also worth trying a range of energy gels now. They're all pretty revolting but you may find one you 'like'.

Alternatively lots of people swear by jelly babies, joosters and a whole variety of other sweets.

Start experimenting and hopefully you'll find something that works for you.

Happy running


Posted: 16/02/2003 at 14:53
Hey this marathon training pays off doesn't it? The 10k race bit of my 16 miles today produced a PB (55.13) and if the 9K marker was correct, I achieved sub 7m/m pace for the last 1.2K - all this despite having run 5 miles to the race!

Needless to say I'm chuffed to bits even if I didn't exactly stick to the plan for the day which was a gentle (11m/m) 5 mile warm up, slightly less gentle 10k (10m/m) and a gentle 5 mile warm down.

I obviously need to reassess my HR to pace scale quite considerably as I thought I was at 10m/m for the race according to HR when it seems I was closer to 9m/m. That large an error could have serious consequences on 13/4!

The run home seemed to have a lot more ups than I recall - cant think why!

Sorry to go on - it's just that I'm a very happy Murf.

Sunday 16th

Posted: 16/02/2003 at 14:33
Excellent run BT - specially on top of racing yesterday. Don't know how you do it.

Mike S - what a b^mmer. Can't make any useful suggestions as to how to shake off the lurgy but I hope you manage to soon.

26.2 Winter 10k - race report

Posted: 16/02/2003 at 14:24
Thanks Big Tim - I think it's the speed work that's making the difference.

Forgot to mention that I bumped into a semi-lapsed forumite at the start. None other than NattyNoodle(aka RomfordRunner) who has not been around recently. He went off to attend to last last minute business seconds before the start but caught up with me later. He's not been running much since New York but has been accepted for the Stockholm marathon in June so we might just see him returning to the fold.

Didn't see any other known forumites though I might have caught a glimpse of Annajo disappearing out of the ladies.

Just had a look at my split times. If the 9K marker was accurate, I did the last 1.2K in 5.07 which according to my calculations is just under 7m/m! Unheard of for me - no wonder I couldn't push any harder to beat the 55!

Happy, happy Murf

26.2 Winter 10k - race report

Posted: 16/02/2003 at 13:27
As this race came in the middle of FLM build up I thought I'd turn it into a long run rather than pull out. My plan for the day was to a gentle 5 mile run to the start, complete the race in around an hour, then a gentle 5 miles home.

So the 5 miles out was fine - arrived at race HQ with enough time for a loo break (no queues!) which I didn't really need and a gentle jog to the start. Didn't actually hear the start gun but that's not unusual for me. Quickly settled into a comfortable pace. 1st km marker - 5.25. Didn't think too much about it cos I'm not to hot on pace/km, felt fine so just kept going. Pace dropped slightly in KM4 due to a few undulations then picked up again as the route leveled out again. HR remained fairly steady which is what I was after. Got to about 9km and looked at the time for the first time. To my amazement, saw that I was well inside my PB and could possibly break the magic 55. Picked up pace despite slight incline, feeling the strain now, not a lot left in the tank, turned the final corner to see the clock 100m ahead just coming up to 55mins. Despite the last 100m being downhill, I just couldn't push any harder so came in at 55.10 on my watch.

Previous PB beaten by a good minute and I wasn't even trying to beat it! Chuffed to bits but definitely tired at the end. However, after a short breather while other club members finished, four of us then set off for home again, at a more conservative pace!

I'd recommend this race to anyone. Nice course with a few little hills to make it a bit challenging, excellent marshalling and a nice t-shirt too.

Sunday 16th

Posted: 16/02/2003 at 13:02
Cream crackered but happy!!

What: 16 miles incorportating 10k race and got a PB which wasn't in the plan at all!
Why: local race which I entered before I got my FLM place plus it's part of club championship. The 5 mile warm-up/down conveniently took me up to planned LSD distance.
Last hard: today - or at least the race part of it.
Last easy; yesterdays rest.

Hippo - dont despair, things will get better again.

Names on shirts

Posted: 15/02/2003 at 23:58
Used my PC to do an iron-on transfer last year. Printed name onto a piece of old cottton shirt and pinned that to my vest. That way you don't have to worry about melting your vest while you iron on the transfer. Still got it and will use it again this year - if I can find it!


Posted: 15/02/2003 at 23:46
Good run Homer, look after those knees now.

Charlielips, hopefully you'll reacclimatise to our wonderful climate and be back on the roads before too long. Training generally is back on track now; had a bad week a couple of weeks ago which was a bit demoralising but seems to be going well again now. Long run is tomorrow, 5 mile warm up, 10k race, 5 mile warm down - or that's the plan anyhow.

Barbara - you'll enjoy it just as much tomorrow as you would have done today. Thinking about it is always worse than actually doing it.

Smooth running folks.

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