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FLM Training: Wardi
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What's everyone else doing, Wardi?
I'm dieting.
I don't like it.
I run instead of dieting.
My Boxing Day diet consisted of a 22 mile run and stuffing my face again.
Gavin.. not much margin for error in your hoped for times! Mine will be something like..
sub 3:00.. dreamland
sub 3:06.. a PB so delighted
sub 3:15.. a respectable disaster!
6.6 miles mostly off road with clubmates. A nice evening for it. Gradually feeling more spritely and still treating myself to the odd square of chocolate.
Mon, Tue and Wed runs as planned, although Tuesdays speed work was nearer 5:30m/m than 6:30m/m. I'm now resting until Saturday.
Your right Wardi, my hoped for times leave little room for error so I am going to have the be very disciplined. I could not face another 3:00:31 after coming so close to breaking sub3 last time so I WILL run under 3 hours!
Talking about diet, I had a lovely chicken fried rice and beef chow mein last night. That will set me up really well for Sunday.
Another fellow ran these 10k splits to finish in 2:59.08..
42:36
42:52
42:24
42:19
I would be delighted with even pace like that!
8 X 400 tonight with a 1.5m warm up & 1.5m jog home. 85, 86, 85, 86, 85, 85, 82, 84. Plenty of spring in the legs so the taper appears to be going well.
Evening One and All,
Been working my cotton socks off, providing a bit of noise pollution all over the UK. All good military training of course.
Managed to taper mainly through lack of time;
Mon: 3 Miles Steady
Tue: 4 Miles Easy-Slow
Wed: 3 x 400m sprints and 5 x 200m Sprints.
Shall rest Thur and Fri, with a wee trot around Hyde Park Sat.
Wardi- Nice effort above. Feeling very confident for you fella. Will try and track you down pre start. As your published metronome style is just what I need!
Glenda- Best wishes for your run down under, looking forward to your race report. Suspect something special is possible.
Gavin- Reckon you are all primed for a sub 3.
Blisters- Diet? Can't remeber eating more. ooops.... nice Curry though!
Anyone going to the Expo on the Fri?
ENJOY THE FINAL TAPER FOLKS...
I got to halfway in 1:31:00 at FLM in 2006. Just for interest:
My splits in 2006 for 10k were:
44:57
41:39
41:59
42:35
Fairly consistant. It was just being held up at the start that was the problem. It's going to be really tough but I know that I can do it this time!
I'm not really feeling that fresh at the moment though which is a bit worrying but i'm sure in 4 days i'll be ready to go.
I'm travelling down to London after work on Friday (arrive about 10pm) so am going to expo first thing Saturday morning.
Wardi Have a good run,I posted a few days ago re tips for going sub 3 these are my splits when I used a pacing braclet.
Results for:
STEPHEN. JONES
Runner No.:
28692
Nationality:
GBR
Club:
STOCKPORT HARRIERS
Position (Overall): 1180Position (Gender): 1111Position (Age group): 255SplitsKM10:0:42:12 KM20:1:24:42HALF:1:29:16 KM30:2:07:09KM40:2:50:16 FINISH:2:59:19Looking forward to it now, catching the London train at lunchtime tomorrow, check in to hotel then to the Expo.
Easy run of 5 miles with the club tonight. Legs feel ok and it looks as if I didn't catch my work colleague's cold!
If you see the orange/navy singlet at the merge of the starts then give us a nudge.
Evening Wardi . .
Well we're almost there now aren't we!! Have a safe journey down tomorrow, enjoy the Expo, and I'll see you and our lady Dreamers at the Blue start on Sunday
I think this will be my last chance to use the internet so all that is left to say is GOOD LUCK Wardi.
I would also like to thank everyone who has given advice and shared their training experience.
Good luck to everyone running on April 13th! Have a safe journey to London and a trouble free weekend. Registration form, Photo ID..,..
Last pre FLM Post!
Best wishes to one and all. Hope you all achieve your various targets and are wrapped up in a big foil blanket when the big 3:00:00 appears on the clock.
Seconding Gavin, thanks for all the top tips and experience handed down by the likes of Wardi, Steve and co.
Look forward to reading those post race reports!!!!!
Thanks to all of you who have encouraged me and offered advice over the months, it has been a great experience.
Hey Wardi,
Good luck for Sunday. Hope you have a great race and knock those pesky 6 minutes off your time and the first number of your finish time is a 2. Fat Face says save some Sam Smiths for him in the Chandos afterwards. See you there if we don't see you at the blue start first.
You deserve a decent pb and the weather looks ideal for a good crack at the 3 hr mark.
Like you, I'm keeping a close eye on the wind...
Wardi - not sure if you still have internet access but just wanted to say I hope we do get to meet up before we all set off on Sunday. If not, best of luck for the race, the way your training's gone I'm sure you're going to have no problems achieving your target!!
wardi
appreciate you are now in London.
weather looks ok for that attempt. I know you can do it.
give me a call if you want to talk through anything, though I'm sure you have it all under control.
to everyone on this thread - good luck
run fast but try and enjoy it whether you run 2:59 or 3:01 or whatever.
Yours will be one of the first I'll look for on Sunday night. Shame the weather is looking a bit damp, but a bit of water is far better than too much sun or a stiffish breeze.
Keeping my fingers crossed.......and I wont be jealous if you do it......honest.
Dull
Good luck Wardi!
Last year you could follow people's progress online and I'd like to do the same with Wardi this year. Does anyone know his proper name, or his number?
Cheers
Mike
Hey Wardi,
If I don't get a chance to see you at the start, best of luck and I hope tomorrow goes to plan. I'm sure it will though. Your training has been fantastic and it has been great having you in the Dream Team.
See you in the pub.
Dan RW
All the family know him and were screaming at the telly as he finished
Never saw you, but I just hope you were in the general area at the time.
Dull
Wardi ran 3:03 - Blisters ran 2:59.
Wardi is rightly pleased with a big pb.