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RW Forum Six - Sub 3:30
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Ant - the medium pack is faster than the main pack. Then there's the fast pack who are elites. Aly Dixon won.
AA - my legs are mashed! 6 this morning was quickly cut to 3!!
.
Great news on VLM ant - but I thought you were done with winter marathon training?
I recovered properly for the second part of the 5k / 10k double with lots of heavy lifting, cleaning, and some lovely strong beer. I'm sure that's what Mo does.
The 10k was a local charity race - everyone in the same t-shirt, most people walking the 5k option and 10mins of compulsory aerobics before the start. Quickly found myself out in front (leading a race is really cool!), then a few guys overtook the lead. The 10k was 4 flat laps and I started lapping people halfway through the second lap (!). Pretty soon there was nobody else around, but it was good motivation to keep catching and lapping people. Kept a pretty even pace of 7.56 all the way and finished in 41.36 - I think the course was a bit short so probably more like 43 for the 10k. That would be a big PB so happy with that, but think there's more to come.
Was 4th overall, and 1st lady by 7 minutes...
Good stuff Minni / KFC
Decent 10k efforts there col and kfc and brilliant xc running, Min ????
Daren: smells of marathon training
10 and a bit miles for me this morning.
was a bit slippery in places - we had freezing fog ???
kfc - excellent 10k and well done on being the 1st lady. That was a brilliant weekend's racing.
Minni - good work on the XC. That's a neat idea the way they split the pack
Daren - excellent pace work on the hilly 15m. Very tough session.
Chickadee - well done on getting a 10 miler done this morning
Minni/KFC-great races by you both-particularly like the way you bothed raced others in them rather than did them for pbs etc-much more exciting-and Minni,you're mixing it with the stars too
Chick-another freezing 10? Going to be a big week for you I guess
Daren-if thats not a marathon training plan my name sint 2Old
Ant-you're training looks pretty tough to me
Nothing yesterday-taking heed of the advice to build slowly and recover inbetween
KFC - well done on your excellent weekend.
Minni - too complicated for me
Chick - well done on another double figured run.
I ran outside today for the first time since Oxford. did 6.1 miles and my foot only hurt on the downhill
Got my last shotgun this afternoon 
gutted as I reckon I could do with it each week! Just hope it now keeps improving but need to rest and recover without pushing it too much...
AA - just run uphill then
Chick - good to get a solid 10 in the bag.
I'm starting on my VLM schedule this week - it's early but I've built in some real cut-back weeks along the way which seem to help me. Today was a TM tempo session - alternate KMs at MP and HMP, up to 7km, plus w/u and c/d making 10km total. MP felt good, although HMP felt really hard!
I've only got to run another 10 miles and I will have broken my calendar year mileage record - it's only a measly 1702 (in 2012) but it shows the progress from a solid year without any major niggles. Around 1800 will do me fine
Freemers - eek VLM training starting? I was looking at mid Jan
AA - slowly slowly and you'll be back to full strength before you know it
kfc - well done on the 10K, annoying if it isn't full distance though
I was pondering coming along, but instead did a lovely bike ride up to Standon and back.
Daren - it does indeed look like marathon training - as luck would have it there's the Halsted marathon close to home
5 miles @ 8mm for me this lunchtime. Home XC race on Sunday though which is bound to be a hilly and muddy number. Then I'm off racing till Jan.
Freemers - i'm with you on a program - I am a sucker for spreadsheets
I'm currently bastardising the 12 week P&D 55-70 plan, minus the recovery runs (turning them into rides/swims to keep the triathlon vibe going)
Halstead marathon is brilliant. Go for it Daren
Right, has anyone watched the video of the week of last week's marathon talk. I just did and nearly cried. I'm never going to complain about making a slow recovery or not being able to run like I used to. Check this video out - it´s over 5 mins but worth watching. If you are pressed for time -- watch the beginning and then fast forward.
A-ma-zing!
Chick - Great video, so no excuses for not running now.
KFC - Nice 10k race
Daren - which marathon training plan are you following
?
Ant - Well done on getting Into VLM.
Sundays lsr got delayed til now. 10.45m in 1:36:24 @ 9.14 ave. pace. Felt ok for 7m, then the pace slowed, but kept going.
Daren - halstead sounds like a great option. Well done
Chick - an amazing video.
Chick - brilliant video
400s tonight. I feel sick now
Daren - that's great news about the marathon!!! You'll be brilliant.
lol
Yes amazing video Chick.
Asics vote for me threads have started! I've placed my vote for the sub 3:30 runners with Malcs who was brilliant on Sarah O's thread last year. Also he's an ex rugby player
and supports Scotland.
Will have to suss out the others.
Ant- I suspect the swims and bike sessions won't be recovery
Minni- 2 good reasons to vote for him I suppose
spoons- pass the sick bag
Simon- good stuff getting that LR done
free- I make it up as I go along
8.1 miles on the TM av 7.22mm started at 12kmph and ended at 14.5kmph. That's my "fast "session of the week done ..hills next ..then LR.
O4S great news about run fitness course
nice 10 there Spoons
couldn't swim time trial 2old due to family commitments but will now be timed during one of my training sessions Nice 8
Good 15 there Freemers
Congratulations Col
AA Nice running there & nothing wrong with being sensible & taking it slowly.
Great XC Minni are you still taking part in the 50k this weekend?
Ran 4 miles yesterday evening which was the start of HM training although I felt that I could have ran some more
Had to miss the swimming time trial last night so I will be timed during one of my training sessions instead.
Ant - Congratulations on your VLM place.
Daren - Good luck with Halstead. Are you doubling up with VLM as well?
If so, you may as well sign up for Edinburgh as well... For a bit of extra "practice"!
Minni - Smoking XC, although i'm with AA, the format sounds far too confusing for my tiny brain!
5.2 miles @ 8.45 from me last night and the motivation is slowly coming back (if not the speed).
Will be interesting to watch everyones' progress and Spring mara schedules this year whilst i'm laid up.
Who is doing VLM this year?
Hello everyone. Sorry for not posting, things are a bit hectic at the moment with work and copious amounts of training...
Ant- whoop whoop on the VLM place.
Minni- excellent work at the xc! Hope the legs are fully recovered.
KFC- nice 10k and a proper pb definitely on the cards.
Daren- speedy tempo from you as always.
Chick- freezing fog? Well at least it's not boiling hot! Nice 10 miler.
Free- start of the VLM schedule- how exciting. Doesn't HMP always feel tough? Good session.
((AA))- hope things start improving for you soon...
Simon- well done on the lsr and for keeping going.
2Old- speedy TM session from you. Sounds like you're back in the game?
My Seville campaign is picking up the pace nicely. 12 weeks to go.
I'm trying to concentrate on one day/ week at a time otherwise I start freaking out and hyperventilating...There's a lot of running being thrown my way at the moment even by my standards...
Milton Keynes half planned for next week so it should give me a good idea of where I'm at. At the moment I'm quietly hoping for 3.20 or sneaking just under.
Sounds like a good plan, Bro.
. Then snow on Friday 
here we go - winter training at its best 
didn't think I'd done that much running but I reckon the monster marathon mileage from Feb/Mar/Apr came in good 
Ran 6.5 miles this morning and wanted to do a hill sesh at lunchtime but it's cold, pishing down with rain and very very windy. We are apparently in for a bit of a battering tomorrow - fiercest storm since 1962 apparently
I broke the 2000 mile barrier for the year on Monday
Brolish - I'm sure you'll sneak under 3.20 at MK.
VML List:
Minni
VML List:
Minni
Brolish (for fun only unless Seville goes to shit then I might race it)
VML List:
Minni
O4S / BA
VML List:
Minni
Brolish
O4S
BA
Minni
Brolish
O4S
BA
Freemers