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Sunday 1st February 2009
Girl, I'm leaving you tomorrow
A chilled out track for a bloody freezing day!
Morning folks.
What: 15m @ the slow end of steady d&d (bitterly cold and windy out) / 5-6 incl some leg speed later.
Why: Sunday
Last hard: Y'day
Last rest: Friday
Have a good day all and good luck to any racers!
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Comments
morning
lyrics - fraid not
what: a smug nothing
why: brought today's session forward to yesterday
to anyone racing or running long today - good luck - and wrap up
Morning All
What: Nowt
Why: due a rest day and my groin is telling me to back off, went to fizzy this morning and now feels much better. One advantage of Financial melt down is that appointments at the Fizzy are much more available. She told me that here cliental has fallen by 30%!
Last Hard: yesterday
Last rest: Today finally learning from my previous mistakes
Yesterdays Lyrics: Throw down the sword by Wishbone Ash, they were playing the pubs of Torquay back in my early days. Last seen last year at East Prawle village hall! Though they seem to be having somewhat of a revival these days
Todays Lyrics: Nah but TT is young!
What: something long
Why: Marathon training
Last Hard: Friday
Lyrics: yes,guys you'll kick yourself,
morning all.
I know the lyrics
Forgot to say well done to Pammie yesterday
What:10.5 miles, 10.34 pace, HR 138 (69% WHR)
Why: for me that's long at the moment
Last hard: yesterday
Last rest: 26th Jan
Pleased with that run.
Byeee
Afternoon
What: yesterday was the worst run of the year so far: today's was considerably poorer...stinking cold is moving onto chest, I fear, but will fight it. Struggled on even the slightest rise during a very slow 25 mins slog.
Why: keeping on keeping on
Last hard: Jan 2
Last rest: Dec 24th
Lyrics: nope
OK have got the lyrics but only cos it just came on the radio!
Forgot January's totals
201 miles
6 rest days
1 race
1 PB
Groin feels absolutely fine after the fixzzy visit, if still OK in the morning I will give it a test!
Alehouse: hope you recover soon
SD: Yep running on the edge of the city on the tracks makes for a traffic free run, next time your in Dubai come and join us and see the real desert. Mind you nearly Sh#t myself yesterday was runing near a large local mansion when I was sure I heard a lions roar, ran round the corner and there were three lions in a enclosure in the very large garden! There is another guy out there with a herd of Impala running around inside a walled (large) garden.
Congrats to Pammie for yesterday's effort.
Numerous versions of these lyrics. The original singer also had a big hit with a song where his girl seemed to have had 3 sex changes (well, that was my interpretation anyway {O: )
Yesterday's lyrics from one of my desert island discs, saw them in their prime a few times around 72-75.
Podro.. belated sympathy to you, all my FLM pacemakers seem to be crocked! Best wishes for your recovery.
20m for me today with a clubmate who has a recent 77 min half marathon to his name. This probably explains a 2:28 completion with splits of 75/73. A few snow flurries but not too bad, I found 3 light layers was just right. Pleased with the endurance & no aches or pains. 70 miles for the week, 271 for the month.
What: XC AM 8th place d&d
10 miles PM
Why: club duty calls
Last hard: this morning
Last rest: Saturday 24th January
Lyrics: indeed.
Race report: 8th place Oxford mail league.
Learned this year that I am not that slow so have started going off a lot harder, settled in around 15th place(always a few flamers on the 1st lap) Moved up a few places and started the 2nd lap just around the top10 and racing 2 chaps. Working well we all took another place and then I got ahead of the 3. Worked the climb and headed out onto lap 3 with a small gap in 8th place. Pushed hard into the wind to try to force a gap(gave myself a stitch). It worked well and I recovered in the trees and headed for home. All in all a good run and the best bit, MY KNEES FEEL FINE !!!!
RYDE 10m
Bliddy freezing, got the ferry and hit by a gale.... got onto the sea front and got a free xfoliation from the sand..... this is going to be hard... aim anything sub 70 will do today. Quick warm up, then off to the start. this is by no means a fast course with 3 big hills and the rest is up and down....
1m - 7:17, flat then up, down, up, breathing all over the place and im wondering why im here, club mate back from injury storms ahead.
2m - 6:28 - mmm thats better down hill sections, but suffering with a stitch
3m - 6:16 - working hard on the down and flat parts, feeling good but a tad jaded.
4m - 6:39 - start the climbing to St Helens thsi is going to be hard
5m - 7:21 - eventually get to the top of St Helens, feel like mount st helens but its not, still working hard and having some rigt old ding dong battles with about 6-7 runners, none of us prepared to give.
6m - 6:54 - very undulation through Nettlestone, the wind still very much in the face and hard work as is the cold.
7m - 6:35 - and down to the sea front and at last turn left with the wind on our backs, a nice treat after 7 hard miles.
8m - 6:31 and working hard ready for the last push and hill, still part of a largish group. and still 2nd club scorer.
9m - 7:13 - the last big hill and somehow, I pull away from the group with one other.
10m - 6:06 - A large down hill flat out then onto the sea front with the wind for 400m, turn then battle with xfoliation from sand to finish, get past the lad who came with me from the group who I had been doing battle with from 3m, as we turned was 2 paces behind him, the wind hit all he said was bu**er, I then kicked went past him and all he said was Bu**er and he was deflated, so that was him done..
Hit the finish line somewhere..... as it had moved due to roadworks earlier in the course, no signs, just someone shouting you can stop now..... not good and not proffessional, the whole finish was poor in set up.
67:24 overall, so happy with that as despite the conditions and the course thats my 3rd best time over 10m. 2nd scorer for the club too.
Take care
Cor! Thanks for all the welcome backs. Fair warms the old cockles. Well something need to, it's bloody brassic.
Gobi Yep, I love hearing about the pain you inflict on your sprint group. More please. I thought of your training schedules when I heard Montell Douglas being interviewed at the Indoors from Glasgow yesterday. She said it was only the second or third time she had worn spikes this year. Interesting - implying (I thought) she'd been mainly working on grass, and probably gym stuff.
Nice work at NHTT yesterday. And today - good news re no news re knee news.
tinebeest Hey, I'm glad you are back too. You disappeared under the weight of thesis writing for a while I think? Hope to read a happy report from you later today.
40 minutes Come back! And bring that Night Nurse with you!
Mike S. Yep the sub 85 half was the one I was trying to remember. That is a real achievement yr. honour. Nice work sunshine!
Imski LOL at chainsaw trainer massacre.
TMR Crikey those hill reps sounded tough.
RFJ Someone else who seems to have been doing rather well recently. Good one today in tough conditions.
Pammie - congrats again on your well earned beating of the 2005 5k time. I can see your hard work is really going to pay dividends this year.
I wish my resolute dieting would pay dividends. I am determined to get back under 8 stone again and seem to be stuck a couple of pounds above. Everything I read advises against cutting the calories further, so I guess I just have to keep the faith and keep on keeping on. Like my 80% and Sub 16 it has to happen sooner or later.
Sooner would be nice though!
Lyrics : Nope. but then I am a codger. My Friday ones were from many decades ago. The superbly melodramatic 24 hours from Tulsa. Next lyrics I post will be bang up to the minute... now there's a rash promise.
Mount's bay 10K, got round with a new PB of 1h 06' and a bit of change (official results not on site yet). Quite happy, considering I took a tumble during my warm up and kissed the tarmac. Painful left big toe, little bits on palms and knees (nothing too bad), toe threatened to cut run short but after 2 miles I figured running to the finish would be less painful than walking back to the start, so had to keep running (hence PB, I couldn't breathe but I couldn't walk either). Shame I couldn't use the downhills to full effect, uphill running was much better.
Looks like tomorrow may be a rest day. How do you know a toe is broken? Surely running 6 miles has ruled out that diagnosis?
Off to smear some more arnica on a lovely purple toe.
What: Short pyramid for me, mid length pyramid for the others.
Why: I do as I'm told
Last hard: It was.
I ran 150- 200 - 250 - 200 - 150, to the others' 200 - 300 - 400 - 300 - 200. I'm still coming back from a QL injury incurred dancing, and to add insult to said injury woke up this morning with a nagging sore throat. Not another bleedin' cold! This from the woman who professes to never get colds - I had one before Christmas that lasted about three weeks.
Perishing at track. The back straight and then coming off the 200 felt like you were running backwards, or through cold treacle. It didn't seem that windy at first but there was a constant blast of icy air that filled your lungs on the longer reps.
Pete told me to run everything relaxed, and think about form. Yeah yeah same old same old. I have to trust that often NOT running all out is going to help me more now. Interestingly the first 150 I honestly DID run relaxed and was told I was really motoring. Longer reps were harder and slower and my ribs hurt like mad after the 250. Yuck.
For a couple of weeks I couldn't run the bends without pain but that seems ok now. I have been instructed to work on core stability more. I must have got complacent, and am letting a serious amount of rotation take place. The physio has given me some "challenging" bridge type exercises to do, and some seemingly simple moves that I have to do without cheating.
Well done to Gobi and RFJ in your races. Didn't envy anyone racing today, well in this country anyway.
Fraid i wimped out today and headed to the gym and used the treadmill. 15.12 miles in 2hrs 27. (My 15 mile pb is 2:24:49)
After a warm up mile 2x2 miles @ threshold pace (8:15 miling) with 2 minutes recovery, 60 minutes easy then another mile @ threshold pace that was the hard one by then had been running 1hr 46 min, then just over 3 miles (5km) of easy running
Afternoon,
Sharkie - being a codger should be an advantage in getting these lyrics. They are a doddle, or a word closely associated with that, anyway.
Some excitement today in the SGQ camp. I know it wasn't a race, so it can't count as a PB, but I did a 10k time trial today and, for the first time ever, I ran 10km in less than 45 minutes!!!
My sub-3.45 marathon training schedule said to aim for something below 47 minutes, so 44.48 has got to be a pleasing effort. As always, I set off too quickly, died at 7km, and then recovered a bit for the last 2km. All my 10k efforts seem to be like that, no matter how hard I try to get the pace a bit more sensible at the start. Still, I am very pleased with the overall time.
January mileage was 188, which is, by some distance, the furthest I have run in a month ever. Maybe that and my 10k effort today are related.
Just administered powerful kick to own bum when Mr Sharkie enlightened me re today's lyrics.
Sharkie
RFJ, great race, esp given the conditions
tineebest, good to get a PB, esp after falling
SGQ, did you do the tt alone ? Very impressive even if you had company. Do you have a 10k race lined up to see what you can do with added adrenalin. Looks good for your marathon target.
Horribly cold here too
What: a horrid 13.5ml
Why: the weather, setting off late, and probably something to do with trying to do too much yesterday. I'd devised a lovely new 20ml route, but I wasn't up for it at all. Struggled from the start, and even after an hour, when I ususally manage to get going I was still trogging along at a slow pace; then it started to snow or perhaps hail, and I got even more miserable. Once I'd decided to cut the route short and was on my way back I did manage to pick up the pace for short sections, so I wonder how much of it was my head, how much my legs ? Not too disheartended cos I know I'm bound to get some runs like this in every marathon campaign
Tinebeest - that's a tough way to PB!! Hope the toe isn't broken.
SGQ - congrats on the training 10k PB - you must be very happy.
Pammie - good running - it looks like you are on top of it all.
RFJ - nice 10 miler - very positive!!
Gobi - well done on the 8th in the XC - starting faster than usual - good effort. Still don't know how you could get yourself to do another 10 miles afterwards.
Wardi - that's one fast 20 miler - good stuff.
Dubai Dave - you live in a very exciting place.
What: Auckland Masters 1500m track champs.
Very small field, a couple had dropped out before the start as they'd already done a few events. I'd done my long run day before so didn't know if I could get my legs moving. Didn't feel great at all, hot and windy 6.12 by my watch - beaten by 60 year old who got an Auckland record, and she'd already got a record earlier on in the day in the 5000m. Never mind, must make up my mind whether I'm going to run the track nationals or the New Plymouth marathon - on the same weekend! I'm waiting on my husband who is sick to decide whether he will be recovered enough to run the marathon. Probably end up doing neither of them. Just another month on to Rotorua marathon. That will probably be my most sensible event to do - give me a little more time, and it will be cooler by then.
Good running everyone.
-
NZC, 1500m is a tough event if the legs have no bounce.
Good racing from Gobi and RFJ, nice tt SGQ.
Fast LS?R indeed, Wardi
NZC, 1500m is a tough event if your legs aren´t springy.
That reminds me, I intended to give an opinion on your MP question earlier. I just suspect the faster/better trained people have a MP closer to the limit of what their body is actually capable of, so running at that pace is a lot more difficult than someone who runs MP that is right for current fitness, but a lot further away from potential. I find any fast running hard work, but that´s just being lazy.
Shoe/heel update: enlarged the hole yesterday and opted for thicker socks. Worked a charm, apart from thicker sock soaking up water and bunching up under my toes from 5k onwards. Feared ironic toe blisters tbh, but spared.
What: 13.1M @ HM pace
Why: race
Last rest: friday?
Last hard: today
January mileage: 175
Torremolinos HM today and as predicted by the weatherman I woke up to horrible weather, very windy and pouring it down. At least not cold although 10 degrees is classed cold here, one local chap even asked me if the race was still on, which I thought was funny.
Anyway, changed into race gear in the car about a mile from the start line and waited to about 10 minutes to the gun before jogging there as a warm up.
Quite low turn out, but I gues that can be expected when the weather turns sour on a free event.
Spotted one or 2 black whippets making a few last strides as I went into the pen. I was suitably impressed yesterday to find the course record 1h01'51" set in 2007. Pretty sure the bonus for a new record would be safe today though.
The race starts and I´m surprised as I didn't hear a gun and turned out to be too far back in the pen too.
1k - 4'26" Lots of weaving and being held up, tiny uphill too, wading through flooded streetcorner
2k - 3'58" includes a steep downhill, where I can run into some space
3k - 3'42" course still drops down to sea level, struggle for grip around a waterlogged corner, the elites surely must having struggled there
4k - 3'58" reached the promenade now for a very long flat stretch along promenade (till about 11k)
5k - 4'02" (20'06") get into decent pattern but loads of standing water all along this promenade stretch, often ankle deep large puddles to get through
6k - 4'02" at the 6k mark reach a group of 10 blokes following the 1st lady (kudos to org - MTBs with flags indicating position escorting top 3 ladies is a brilliant system for their race)
7k - 4'00" I´m going all chivalrous(sp) and get annoyed the whole group is effectively sheltering behind 1st lady and her MTB escort into a worsening headwind so but a burst in and lead the group. No noticeable change in pace but harder effort and break away with 2 other lads
8k - 4'07" headwind still picking up, suffering from the burst in previous km
9k - 4´04 get caught again by leading lady group
10k - 4'40" (41'00" - 20'54" last 5k) really blown around and drop off the group in mentally fragile km
11k - 4´18" this includes some tailwind where we switched back shortly on the promenade
12k - 4´12" getting composure back
13k - 4'10" nice pattern, long gradual incline starts now around this marker
14k - 4´24" working ok
15k - 4´28" (1h02'32" - 21'32" last 5k) keep workrate up, end of long incline
16k - 4´20" undulating, with sharper hill but some downhill too, welcome variation
17k - 4´18" another long incline but attack it.
18k - 4´36" mentally fragile again when cornering just past 17k marker and faced with steep(ish) hill
19k - 4´30" undulating, try to relax and keep pace reasonable
20k - 3´50" (1h24'06" - 21´34" last 5k) long downhill section great for speeding up and composing for last push at same time (hint of hamstring cramp running fast downhill)
21k - 3´54" picking off one or 2 guys
finish - 1h28'9"
Go through chute, they scan my number and I get handed immediately a little paper slip with official result and gun time 1h28´14". That´s a very nice touch!
Quite happy with that. Didn´t think I was near PB shape (1h26'53") so being 1´20" off on a hard course in bad conditions is fairly good news. Lacked sharpness, easy to solve with a bit of faster running in training. Ran only a couple of sub 7 min miles in 1 session during january.
that must have been some race NZC ! 6.12 in hot and windy is a damned fine time and i'll have a pint of what the 60 year old drinks too please. track is so unforgiving and day after your long run is vvery impressive.
conditions didn't sound brilliant for you RFJ and just rattling off a sub 68 shows what great form you're in these days, nice one
nice work SGQ - great confidence boost. another one coming on in leaps and bounds
tinebeest - fab 10k bt a pity about the toe. i think without an xray you won't know if it's broken but i don't think there's much they can do if it is. ice the bruising/swelling and take it easy for a few days to see how it responds
great racing gobi - must be a huge relief the knee has settled down
sharkie - tough session and yes, freezing and bitter wind, makes it all the harder. i love your numerically pleasing targets 80%, 8 stone and 16s ! tick em off one at a time. kniw exactly where you're coming from on the rotation and bridging stuff. i keep doing it and it's really difficult. do you use the space ball for it?
think there was an excellent pammie pb i may have to rummage back for so well done pammie!
my road race reports have become like hen's teeth but here's one - the alsager 5
a course i've done twice before - 1997 (32.48) and 2007 (38.04) so not much to go by except i felt i could get somewhere in between the two.
settled for the under the insole extra liner and a cut out well taped in place where thankfully it stayed and did it's job well. bright but very cold and quite windy.
multiple pile up at the start - way too narrow a road for the numbers - and 2 of out top boys got comletely taken out.
ran the 1st mile with a clubmate who is much younger and rapidly improving but i know she did just inside 35 mins at a recent 5 miler so see how it goes.
we went through at 6.37 which was a bit ambitious off the haphazard training i've been doing and she went off into the sunshine while i tried to get the right rhythm.
unfortunately i pressed stop instead of lap so i have no other splits and got in a pickle with wrong buttons and missing markers. anyway by 3 miles another clubmate caught me and we pushed each other for about a mile and a half before i was dying not so quietly.
official results aren't up yet and no faith in my own recorded 27 minutes !! asked the guy immediately in front of me who said 34.28 so i'll be very happy with c 34.30 at this stage. 4th counter for the team but don't know how we did yet - cheshire grand prix race so could be important
if it's rubbish weather in torremolinos there's no hope for us imski!
still waiting for ours
lots of good vibes to take from it though with all the water to contend with. i think shoe sculpture is becoming an art form on here - if you can avoid the blisters it does the trick
great system for the results they've got too
Well done on 8th Gobi
Clink, great racing too, well done
Imski corking effort well done
Timebeest - Great PB well raced
NZC - solid 1500m well done
Some great trg too from SGQ and Wardi as well, and everyone else to, apologies if missed anyone.
SCQ- that's great! I was aiming all the time for sub 50 and did it at the langdale 10k before christmas- its a great feeling
enjoyed everyone else's race reports- I am not worthy!!!!
The lyrics - I am easy......
Today- I did 12miles, very enjoyable, once I got out of the gale force wind. This weeks schedule seems very easy- but I am warned it gets harder.
still training on...........
Lyrics: peasy. For a change.
Er
Great racign RFJ, Imski, NZC and as expected Gobi.
As it's started snowing it must be time for me to think about training. I think about training a lot. I go training a lot less.
NZC, well done on the 1500m; great time. If you did the second marathon you could do the Track and Field champs the month earlier ?
SGQ, I hadn't registered you were doing Stratford. See you there. I'll be aiming for 3:30, but very much doubt I'll be in shape for sub 45 for 10k.
Imski. Well run. It would be brilliant for following women to see where their competitors were, and great on the results slips too.
clink sub 35 would be an excellent time, esp giving your injuries woes
Oooh, lots of good stuff on here today. Bravo to Gobi, and RFJ, SGQ, Imski and Clink, who seem all to have come home with smiles on their reports for one reason or other.
As did Tinebeest, well, smile and purple toe. I don't know about toes, except that little ones can be strapped to big ones, but it's not clear what you can strap the big one too. As a lot of the pain comes from the pressure of the trainer, surgery to an old pair of trainers might enable you to hobble more comfortable, or even trot gently while it heals. I believe they do running sandals, but I wish I could see the face of the salesman if you were to go into a store and try and buy a pair just at the moment.
NZC, sounds pretty impressive to me.
Alehouse, don't do anything stupid. Colds last a week. Impatience with them can lose you three.
Here it was really nice when I went out for a run, intermittent sun and just a few flakes of snow. I did a "long" run of all of 6.5 miles. Legs pretty well seized up after three miles, and I just decided I wasn't going to abort, (not that that would have helped, as it would have been a long cold walk home). I kept going at the most ridiculously slow pace you have ever seen in your life. Probably walking would have been faster, but the stubborn bit of me had decided I wasn't going to.
Having accepted seriously slow, it was no trouble at all to keep going, probably at about 14 min miling. Not out of breath at all, dizziness is less a trouble at that speed, not even sweating but warm enough to warm my hands, birds to watch. I had to chuckle. They are "improving" my lovely kingfisher stream, leveling the path (again? and this is East Anglia folks, nowt to level to begin with), cutting down most of the mature trees, dredging the stream, and generally turning the thing into an industrial wasteland. No good for kingfishers anymore. But I came across a gaggle of kids bridging the stream on rickety branches, constructing a swing out of a bit of branch and a rope. They'll have to try a lot harder to drive away the kids. My heart warmed to those mucky urchins, just doing what kids should be doing on a Sunday morning.
So came home happy.
Go well all.
What: 14M med pace with club
Why: Need the base miles
Last rest: Wednesday
Last hard: yesterday
January mileage: 275