Best Of

WOW! I just happened to write "dog, midget and scuffle" into google, and found a link to dogwalkersworld.com, and found this account below!!!

I had a totally bizarre runner rage incident tonight on my way home tonight. Wa;lking my dog on a public footpath I spotted a guy storming downhill at what must have been a furious 7min miling or something. Tall fella he was, bronzen, shirtless. Basically pure homo-erotic glory.

I moved to one side, as he stormed past, shouting a threatening sounding "evening" to me, making sure to warn him about my dog - he's old you see and gets worried at ferocious paced moving things. He had headphones on, and an expression that smacked of "don't look at what you can't keep up with son".

He stormed past my poor Alfie, who not unreasonably had come looking for me, and was surprised to encounter this pacy young man, greeting him with a friendly nuzzling of his toes.

This super aggressive tall shirtless guy then started booting poor Alfie in the face, screaming "take that son, don't you know who I am, I'm the legend they call a Bus".

I walked over to gently ask that he stopped booting my poochie, but instead he kicked him into the next field, screamed "THREE POINTS" and came for me!

I was scared I must admit, as I'm a short fella, and this guy must have been a whopping 5ft 6. Tanned, like adonis, he clearly works out.

I tried to calm him down, but he just kept wrestling me, asking me "who's the daddy" and tickling me, while I tried to plead that I was within my rights to walk my poochie in the field, and tellin me that he was gonna get some guy called "Ric" on me, who apparently would tell me what I'm doing wrong in my life.

After an exchange of words, with him telling me that he's within his rights to "boot any dog that even looks at me, into dodge", I took off downhill towards the road.

He found this quite funny, and then started after me down the hill shouting something about "big boy wants seconds"

I pleaded with him some more to calm down, but even trying to gently restrain him into a gate didn't work, and I couldn't get a proper grip, as his sweaty tanned body was glistening too much in the sun. He dragged me into the road, and told me in very outdoor language that I was a "bleeping wrongun", and then booted me and my dog over the gate.

I learnt a lesson that day - don't mess with runners!

Can you give more background on age (78 in your username, are you 40?), and years running/sporting background?

And what you do the rest of the year? (If that's the peak)

Can you give idea on paces for the other runs?

Did you taper after that peak spell before your race?

What you DEFINITELY don't want to be doing is adding another quality run to your already borderline too hard week.

You're already doing 2, arguably 3 quality runs in a week, so cannot possibly add a 4th one!

I suspect you're actually working a bit too hard as it is, and I'd be more in favour of seeing you split the week up with more doubles - not in a 2x8mile with a 2hour rest way either!

The other stand out omission, is no faster than race pace work.

I'd be inclined to switch out that 6miles at what is basically your HMP (a very tough session!), and put some faster than race pace reps with recovery in instead.

The 8miles of 6.20-6.40 works as the tempo element then. Even that is quite a fair lick of a distance. 6-6.5 or so would be challenging and know you've worked out!

I'd even suggest changing the 16miler to just a straight easy run. Or at least if you're finishing this with a hard last 4-6miles, make it one of 2 quality sessions in the week only, ie instead of the tempo.

How do you feel during and after finishing the week you quote? Knackered I'd reckon!?

For 60miles a week - which is a very tidy mileage, you could quite easily break it down like this

M    6m & 4m double easy

T     6-8mile tempo, 6.20-6.40,     4mile easy later

We   10-12m easy  (75% of long run volume)

Thr   OFF

Fri   rep session working zones quicker than HMP,    4mile easy later

Sat  5-6m easy

Sun   LSR   14-16m