Wardi


Latest posts by Wardi

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The Plusnet Yorkshire Marathon

Posted: 30/01/2015 at 21:54

Rooo... my treadie (in an upstairs spare room!) gives the pace in the central display along with distance etc.  On my treadie setting 12 is 8.00 mpm and 14 is 6.53 mpm so if the calibration is the same then 7:33 mpm sounds about right for setting 13.

My flat out pace is around 6mpm so I will do these for 400m in 90 secs.  If I want to do a kilometre rep I would drop the pace to around 6:20-6:30 mpm.  For marathon training I would recommend 'tempo' sessions.  e.g, warm up at a steady pace for 2-3m then run for 4m at your 10 mile/half marathon pace, then warm down steady for a mile or two.  I usually build this session up to a sustained 7m - hard work but satisfying when you've toughed it out.  Hope that helps!

Sub 3

Posted: 25/01/2015 at 21:00

Many happy returns CC2, did the lie-in mean your cat got fed late? (Nice 20m BTW)

More long runs to admire.. ES, TickTock, ON7 & good effort in the XC Charlie.

Sub 3

Posted: 25/01/2015 at 13:28

TR.. nice one gritting out that long (ish) run yesterday.  That's a long Turbo session looking at the garage door too!  Good efforts from Selbs & CD as well.

Top position tussling Jools & congrats on the team gold.

Toro.. get well soon.

20.5m in the bank this morning.  Ran our old local 10 mile race route with a few club mates and managed 7m before & 3.5m after to bring up the total.

Sub 3

Posted: 20/01/2015 at 20:50

Most of them are cold feed only these days DanA so only one pipe to screw on.  As for the waste pipe I'm sure Mrs DanA will tell you where to stick it.

Al P.. good to see you ramping up big miles again.  Nice run at Stubby too.

Some tip top tempo sessions on view, ES, ON7, Dachs.

Solid training TR & Selbs.

ON7.. I do quite a bit on the treadie this time of year chiefly due to the pesky Raynauds condition.  I did 7.3m outdoors after work tonight in & I just managed to stop my hands going numb with 2 pairs of merino wool gloves on.  At the moment there isn't any wind chill to speak of for which I am grateful!

The Plusnet Yorkshire Marathon

Posted: 20/01/2015 at 08:55

Did the Brass Monkey on Sunday in a bit below par (for me) 1:38.  Bright cold morning for it though the airfield section (miles 3-7) was riddled with black ice.  Didn't see anyone fall thank goodness so I guess the runner's skating abilities have improved if nothing else!

Sounds nasty Mark, get well soon.  Do you run for any of the York clubs?

Sub 3

Posted: 19/01/2015 at 20:26

Not sure if I'm more impressed with Dan's fab race report or TT's new beefcake status!

Dr.Dave.. cracking 10k at Stubby & well done on that 1st place too.  Great run from Toro too.

The perils of nutrition fads.. when I got back from the half yesterday I managed to spill the dregs of my beet shot onto our cream & pale green duvet cover.  At this point I was grateful for two things..

1: Mrs Wardi is away skiing
2: Persil Bio.

Speaking of laundry.. DanA.. we've had a Bosch Exxcell for a couple of years, very quiet & never put a foot wrong.

Sub 3

Posted: 18/01/2015 at 15:18

Cracking stuff THr, particularly as we were impersonating Bambi on ice at times!  Good to meet up at the start.

Charlie.. your Parker's Piece adventures always end up looking like chemical formulae on paper!  Great effort at this stage. 

Selbs.. nicely done on the MLR, good total this week.

CC82.. good MLR in the bank, shame about the headwind - no wind at all here, very cold & still.

JimBob.. nice 20 miler done, all seems to be well in the Boston build up.

TR.. well done for toughing out the 10k, still sounds like a decent effort on tired legs.  If you got the thread wooden spoon I was definitely 'lanterne rouge' at the Brass Monkey!

Well below par for me, struggling at 4m so dropped to MP for the rest of the race.  Even that felt like a big effort., end result 1:38.  Didn't help that about 1/3rd of the course was covered in black ice but that didn't seem to bother Njord, LS21 or THr much.  To rub salt in the wounds I appear to be completely missing from the results.  I'm sure getting old has a lot to do with it but what the hell, I still enjoy it.  Another 5m later then I'm off for a curry. 

Sub 3

Posted: 17/01/2015 at 19:39

Cracking effort DanA & nicely done on 1st vet.  Good to see you're also down for Barca.  Will certainly join you for giant steins of beer afterwards whether it's to celebrate or commiserate!

Nice MLR's with Park Run interludes CD & TT.  Well done Jools too & glad you've got the spring back in your step..

Sub 3

Posted: 15/01/2015 at 21:06

Selbs.. current forecast for York on Sunday is 7mph winds but bliddy cold - I'll take that as the lesser of two evils.  2 pairs of gloves and a shirt underneath the vest I think. Good miles BTW, hope the body holds together.

Bains.. I twisted my foot in a pothole during a flat out 1m race late summer.  It ached around the ankle/Achilles for weeks afterwards and I initially thought I had damaged it.  However reduced mileage & nursing it over a few weeks cured it so it can only have been a slight strain.  Best of luck with your recovery.

TMoth.. blimey that's a big wedge of miles in 3 days.  Congrats on getting the long one in late doors!

Well dones to Charlie & CC82 for 17.5m & 15m in the bank.

TT.. good to see you recovering & getting your life organised again - nice track session!

DanA.. nicely done in the XC & all the best for this weekend.  I will look forward to the 2:37 marathon attempt, particularly if it's at VLM.

Padams.. led into temptation by the Mrs, sounds like she wants rid of you for the day! 

PP.. yes I watched the Scafell Pike programme.  We climbed it last Easter and it was like several coaches of tourists had been deposited on the peak!  We normally stay in Gosforth so are within reach of a lot of decent climbs.

10m today, will wind down now 'til Sunday.  6 squares of Cadburys today, don't care for the plain stuff I'm afraid.

The Plusnet Yorkshire Marathon

Posted: 14/01/2015 at 00:49

Mark.. Poppleton is a nice part of the county!  In summer I often run straight after work & head up the riverbank trail to Overton & sometimes beyond to Shipton.  For a shorter run I follow the trail south down towards the city.

I'm training for the Barcelona Marathon at present (15th March) so clocking up around 50-55 mpw.  Should give me a nice bit of a break before starting marathon training again for York.  Hoping for 3:15-3:30 in both events, I'm in the V55 category now so I can't quite manage the training load of my youth! 

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