RW Forum Six - Sub 3:30



  • 2old - ??? Sounds like taper madnessimage

    ive pulled my calf doing those 800s, so no running since Tuesday. 

    Off to the pond this morning for 2.3k

  • 2Old2Old ✭✭✭

    AA- hope the calf fixes soon. Enjoy the pond. Should be toasty warm. 

    Decision made for tomorrow. image

  • chickstachicksta ✭✭✭
    Solid running AA. Hope the calf heals quickly.

    Good luck, 2old

    Excellent ykw, Freemers

    Still nothing much to report here image

    Peak flow rubbish but at least I went back to work on Thursday, so some normality is restored image

    Half marathon next Sunday is binned. Waiting for results of Friday's blood tests. Presumably it was a bad bout of flu which explains feeling shite for so long....
  • Nell BlueNell Blue ✭✭✭

    Hi o4s, I would call your rests active rests image, as for me I did nothing for a week!

    Hi freemers, Well done on the first lady finish, that is great news....

    Hi AA, Well done on the 800's, I hope the calf gets better quickly. bit of self massage required?

    Hi Chick, Fingers crossed that the test results are good

    Hi 2old, So what is it to be tomorrow then?

    After a week off, I have been gradually getting back into things again this week. I have had a few 3-4 miles runs through the week mixing on and off road and have been doing some S+C. Feeling good, thinking about a 10k next weekend but not too sure. I have one on 18th July the day after we get back from holiday ....

  • 2Old2Old ✭✭✭

    Nell- well I didn't do the swim image Didn't take you long to get back to it ?You should  see a tasty 10k pb in July 

    Chick-hoping all is well with the blood tests. You ran a lot whilst under the weather...shows how tough you are. 

    Strange feeling living near to a marathon ..close but not close enough to soak up the atmosphere. Looks like it will be warm too. Just going to go with the flow. Must remember to carb load and hydrate. 


  • Nell BlueNell Blue ✭✭✭

    Hi 2old, Aha! Enjoy. The work was done in London. I suppose you will know where you are after the first 10 miles.

    Yes, back to it slowly. I must admit I was getting itchy feet by the Wednesday image

  • 2Old2Old ✭✭✭

    Nell- 10miles.? More like 10minsimage  I'm currently wondering why I'm doing this. Still the route takes me past the Everton and Liverpool grounds( Anfield is a building site at the mo) so that's something and the second half is the HM route I've run many times which  apart from a couple of short  sharp hills is pretty much down hill or flat . good reason to stay of wine for a week though. Bit cooler now too which is positive 

  • 2old -  Never in doubt was it.  Enjoy.

    Freemers - Congrats on the YKW.  You're running well,  good luck with the 10K, I reckon your PB is under serious threat

    AA - Hope the swim went well, take it easy with the calf, you racing much before Maidenhead?

    O4S - That is quick cycling, yeah cotswold water park is where I go, 3 lakes available for ow swimming.

    Nell - The way you are running I reckon any of your PB's will be under threat.image

    Lots of swimming cycling for me this week including 2k in the lake this morning followed by 25 miles on the bike in the rain, ran 3 miles on thursday and even though ache afterwards nothing since so going to try 5 tomorrow.



  • 2Old2Old ✭✭✭

    Barry-plenty of doubts here image. Very impressive riding and swimming. Glad the run was pain free. Hope the 5 goes should. The hard part will be holding back with all the TRI  fitness you've stored up.

  • 2Old2Old ✭✭✭
    That went well 3.10.36 Garmin time . I obviously didn't try hard enough in London????
  • chickstachicksta ✭✭✭
    image 2old well done image is that a PB?
  • 2Old2Old ✭✭✭

    Chick- thanks not a pb, that was in London-3.07. This is my 4th fastest. Had I not had a loo stop it might have been my second fastest image

  • 2old. That's just fantastic.  So pleased for you image right decision obviously made!!

  • 2Old2Old ✭✭✭

    AA-many thanks- yes ,the correct choice and it beats swimming in a pond...even if it is Windermere 

  • 2Old2Old ✭✭✭

    Official time 3 seconds quicker. Came 3rd in age group. If I hadn't had the loo stop I'd have been  2nd image Still needs must. 

  • FreemersFreemers ✭✭✭

    Brilliant result 2Old. I knew you would do the full marathon! image

    Diss 10k yesterday - got a PB with 42.56 and some nice bling for 1st F45.  Pleased with the run, but not so pleased with my achilles which started to hurt in the 2nd half and is sore this morning.  I'm sure it's my really tight calves rather than anything major, but will take some time to ease off I fear.  I'll be foam rolling and stretching like mad, but no running this week.

  • 2Old2Old ✭✭✭

    Free-congrats on the PB.and another 1stimage I did wonder if I had done the right thing as I looked up a long hill I had to run at about the 20th mile in bright sunshine yesterday. Watch that achilles.I know how bad imagethat injury can be. I'd avoid the heel drop exercise in the early days of the condition and concentrate on icing, resting and stretching the calf and hamstrings and strengthening the quads.Hopefully it will be a shortlived problem.

    Incidentally just as I passed the last water station yesterday I am sure I heard a voice say ' well done 2Old' ...wonder if that was FRC? He hasnt visited here for a long time.

  • 2old -  Good decision thenimage, very very well done to you.

    Freemers -  and a very well done to you , PB and first place what more you ask for. imageimage.

    On a positive day I ran 5 yesterday just under 35 minsimage, all good and no reaction from hip yesterday and today, so time to enter some races.image.  Off to lake in a mo looks glorious out there.


  • chickstachicksta ✭✭✭
    Great placing 2old and Freemers.

    Needs must indeedimage or you'd have looked like the guy in the pic that was all over the forums a few yrs ago, with poo everywhere ...

    Bazza: slow down FFS!! You want to regain in one pieceimage

    Trendy 5 for me too although about 10 mins slower .... I was unable to run for two weeks so I guess it's at least another two weeks to get back to where I started :-/

    Apparently it was the Epstein-Barr virus which is a bit shit coz it affects the heart and is most likely the reason for my heart problem ....
  • 2Old2Old ✭✭✭

    Barry- what Chick said about speed. I can't blame you but we need you injury free for a whole marathon campaign. That said you're on fire. 

    Chick- don't like the sound of that virus. You say 'was' so does that mean its now gone?Are you having further heart tests?  Anyway the specialist must gave been happy for you to run again ...nice 5 there. 

    Just a slow swim earlier . Suffering with mega DOMS for some reason today 

  • Nell BlueNell Blue ✭✭✭

    Hi 2old, Well done on the marathon. Super time on the back of London. When you gotta go, you gotta go.image Still a tremendous finish!

    Hi Freemers, You are the bling Queen. Another great result! Hope the achilles is nothing too much to worry about.

    Hi Barry, Great news on the 5 miles...easing back into it?image

    Hi Chick, Glad to hear you are back out there...

    Still easing into things from my side. 6 miles on Sunday, gym yesterday and 4 today. So the old glutes are a bit aching today after yesterday's gym session!

  • 2Old2Old ✭✭✭

    Nell/Chick-it was the other call of nature that stopped me-too much hydrationimage

    Nell-you said I'd know where I was at 10 miles and so I thought of those words and smiled as I passed the law courts at mile 10....being a lawyer who uses those courts  a lot. Easing back nicely there. Only the glutes aching..I wish

    Massage earlier today-am I wrecked or whatimage!!!. Easy swim later unless I CNBA . I am booked in to do the Southport Sprint Tri on Sunday but my body and Mrs 2O say I wont be doing it....

  • Nell BlueNell Blue ✭✭✭

    HI 2old, lol! Not entirely what I meant at 10 miles image. Thought about having a rest or are you after o4s's crown?

    Glad it went well anyway, how did it feel compared to London?



  • 2old - enjoy the Doms - you've earnt them! Rest!!

    bazza - slow down man! Good to see you back running. 

    Freemers - you're on fire! Well done. 

    Chick - hope you're ok. Sounds nasty. Take it easy. 

    Day 23 on the trot completed with a 17 miler @8:31 pace. Calf was fine. Off to Greece tomorrow island hopping with Mr AA for 12 days. Goggles and trainers packed! When I come back i am in the 16 weeks to Amsterdam campaign!!!

  • old4speedold4speed ✭✭✭

    Sorry, been AWOL for a while, what I thought was a nasty chest infection looks as if it is whooping cough - which can last for anything up to around 6 months (known as the 100 day cough)image  Not slept properly for two weeks and can't even contemplate running, although have been able to keep cycling.   Appointment with Cardiologist next week, so all in all falling apart (plus I need another lump investigated on my right handimage)

    However some great running going on with Free filling her trophy cabinet and 2Old defying all the aches and pains to grand a great marathon time.

    AA: enjoy the Greek Islands, I'll think of you as I trudge round Universities with my nephew from Belfast.

    Chick: hope I can bounce back as well as you always seem to!!  Take care and don't overdo it

    Barry: great to see you are back running, but don't push it too soon

    Nell: are you doing the Scottish HM in September?

  • 2Old2Old ✭✭✭

    O4S-looks like your body is telling you to take a rest too assuming you can get some sleep. Maybe a beach holiday with a book and running gear left at home? ....sorry that's what I keep getting told.  Maybe there is something in it though. Take care 

    AA- enjoy the Greek Islands. Better add strong sun protector and plenty of cash to the packing list. Thanks for reminding me marathon training starts soon image 

    Nell-felt different though pretty pleased with my recovery and mental strengthMuch quieter but lots of room as not so many runners. Back ache for half the race which  didn't help though it eased going up hill and there were lots of small hills .Ran past lots of impressive buildings famous road signs- Penny Lane Strawberry Fields Through Matthew Street past The Cavern Club etc,pretty parks and gardens .  Weather was good apart from the sun towards the end and the head on wind along the river for the last four miles. Atmosphere was great as there were bands every mile or so lifting our spirits. I would recommend it. I will post my splits later .

    Didnt recover from my massage yesterday so did nothing yesterday which I will probably repeat today. Not feeling guilty ....yet 

  • 2Old2Old ✭✭✭

    Splits for Sundays race-

    7.10, 7.15, 7.08, 7.01, 7.04, 7.08, 7.12, 7.11, 6.52, 7.11, 7.14, 7.27, 7.12, 7.31(loo stop), 7.21, 7.16, 7.22, 7.23, 7.19, 7.41( long uphill section), 7.19, 7.42, 7.43, 7.47, 7.49, 7.05

    Did the first half in 1.33xx and at times had to hold back but that meant with a 3.15 target I had some time to play with in the second half,  so pace dropped to around 7.20 approx. By the 20th mile I knew I would go sub 3.15 at 8mm pace for the remainder but I pushed on to run the rest under that.

    My garmin measured the race at 41.75km which is a bit short to say the least but I expect this will be due to me taking the shortest line without the impediment of crowds of runners for the whole race and probably signal loss in the narrower streets.


  • 2Old2Old ✭✭✭

    Double post

  • Nell BlueNell Blue ✭✭✭

    Hi AA, Nice 17 miler...Enjoy Greece, before the hard work startsimage

    Hi o4s, Not good news, the no sleep can be a real problem and surprised you have managed to keep the cycling. Probably best to get sorted. I hope things pick up for you.image

    No, unfortunately I am not running the Scottish HM in Sept, I am taking Mrs N away for a Birthday surprise weekend. Bad planning my side as that course is very PB potential!

    Hi 2old, Good splits from the marathon and sounds as though you recovered pretty well from London. Hope the body feels ok now?

    5 miles this morning at 7:08 mm average, and it felt not too bad. Feel the S+C I have been getting in lately has helped me feel that bit stronger. Still waiting for the sun!

  • 2Old2Old ✭✭✭

    Nell- fast 5. What races have you pencilled in? Recovered up to a point ...I'm suffering with low back pain  which is getting me down a bit 

    Couple of swms last week and a YKW today. 20.17 ,7 th overall and 1st in age group.Took No1 son who came 3rd in 18.58....not taking him again  image

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