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RW Forum Six - Sub 3:30
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Hope everyone had a good Christmas! It's been a little while, so no time to go back thousands of pages but noticed that Minni got her arse kicked by her protege
, DD ran an amazingly fast long run 
, FRC has cracked the 40-min barrier 
and there have been lots of brilliant efforts in awful conditions.
ST, re: your post on heartrate, I'd say 150bpm is too high for your easy pace - the most basic HADD formula is simply max-50. My max is 196 and I try to run my easy runs around 145.
I've been in a running sulk so have stayed clear of the forum till I cheered myself up! Managed one week of non-illness before picking up another little infection (not enough to ruin Christmas, but enough to make me not feel much like running). I'm also still struggling a bit with my groin/abdominal injury too (a persistent cough and a groin injury really isn't a good combination!) so had managed only a couple of 3 milers with utterly terrible pace/HR stats. Was feeling deflated about my running and still not quite 100pc yesterday so decided to stop plodding and just go out and try to blast off the cobwebs. The result was a HM training run in 1:33:38
, av pace 7:08, so I'm in better shape than I thought I was! Felt tough for the last couple of miles so am lacking a bit of endurance, but not surprising given how little I've ran this month, and I'm confident now it'll all come back soon.
Btw, did anyone watch Superstars last night? Was quite interesting stuff. Was surprised how slow the Brownlees were over 100m (even Mo wasn't as quick as I expected, although he was surprisingly good at the javelin - must have done a bit of that at athletics club as a kid I imagine!) and thought it was a bit unfair letting the Brownlees both race the 800m (they did about 2:03). The boxer Anthony Joshua was a brilliant all-round athlete though and won it by a mile - 11.5 over 100m, won the javelin and bike race, and ran sub-2:30 for 800m which considering he's a super-heavyweight is pretty speedy!
Daren - Yes watched it, they were all taking it pretty easy compared to the original superstars. KK was giving it his all on the bike back in the 70's!
Sorry to hear your groin is playing up Daren.
I didn't see Superstars - I opted for an Indian instead. I wonder if I can get it on iplayer.
Nice even splits Gazelle - what are you plans for 2013?
My 16 today brought me up to 58 for the week. I must clock my mileage for the year now.
Gazza - excellent running. Well done
Agreed AA - I thought he was the real star, took it all in the best of spirits and would inspire people to just have a go. Re the Brownlees - they could only be taken out of 2 events so they were always going to be doing one of the three triathlon disciplines, don't suppose it mattered much which one.
Thought the dressage girl [Bristol Uni!!] did remarkably well - one assumes gym work isn't that essential in her sport!
Spoons good luck for tomorrow.
Thanks DD. Whats your marathon and half PBs?
Simon I'm sure it was a fluke. Just hope I get another one at brass monkey!
Congratulations Minni on your tough run....it was bad enough in the summer that route!
Congratulations FRC on getting your target time and Chick on having a fab run.
Sorry Brolish to hear your run wasn't very enjoyable but congrats on getting in 14 miles.
Omg, AA, your race sounded horrendous...remind me never to attempt that one, but well done for not giving up and finishing in second place in your category.
Congratulations gazelle on coming third lady and everyone else who went out there and ran/cross trained today.
Hi Darren, sorry to hear about your illnesses and injuries, sounds like you had a good come back run yesterday.
I ran a steady 12.5 miles tonight after going to Whitby for the day on the steam train. Due to a lack of time, I managed to slow down to 8:20 min/mls but know that I have to slow down further for my long runs (before I get shouted at). Today's run has taken my weekly mileage to a poor 32.5 so Minnis won me in that area!
Evening all,
Sorry for not posting this week but ive been away in a cottage for Christmas Mark II with my siblings and partners where the was no signal. It was in Freemers / Spoons part of the world in Suffolk.
It was a fantastic time - every day was drink filled, food filled and laughter filled
didnt get to bed any night before 3!!
Still made time for a run everyday, cumulating in an 18 miler this evening which followed a 5 hour drive. Weekly milage finished at 54 miles which is pretty big for me - feeling right up for this marathon cycle
Nice work Zuvai.
Oh and some interesting news today. I found out about a marathon being planned almost on my doorstep in the Autumn. Road and apparently quite flat. Worth considering... the provisional date is the same day as the TM though and although I wouldn't do both and don't know if I can pull myself away from the TM. I'm a very loyal person.
Simon you are a superstar
It's alive again! I'd tried holding in the power and mode buttons (from Garmin US site) but nothing happened - good old Google found plugging it into laptop, hold lap and mode buttons and wait... and it's working again! Thanks so much 
Sounds like you've had a very merry Christmas Zuvai, nice work getting some decent mileage in amongst it all.
Well done on your race today Gazelle, great end to your running year. You've come on really well in 2012, Shaggy would be so proud of you.
Speedy as always Daren, I think that half marathon PB needs revising to 1:22-1:23 if that's just a go out and run it attempt when you're still not 100%.
Carot - Glad it's come back to life.
Right heal feeling a bit better, but still not up to running yet. So 55mins on a bike in the gym (good), watching 'come dine with me' ( very bad).
FRC, congrats on breaking through the 40 milestone, great end to the year
.
Well done to AA, Minni and Gazelle for also finishing off the year with a race. I couldn't do an offroad race with hills, I'm another who's scared of downhills.
Daren, periods of illness are miserable but glad that you're back with a good run and in the long run the break will probably have done you good.
Good dedication Zuvai in getting out every day and great mileage Bro.
I enjoyed superstars. All the olympians came across as genuinely nice people. Helen Glover ran cross country at county level when she was at school and also played hockey before she switched to rowing so I'd thought she might do well. There was a real contrast between the 100m and 800m for the dressage girl, shows how quickly endurance becomes important. I've a friend who took up boxing a couple of years ago but is such a natural at it that she's aiming for Rio. It is a great all round sport, but she's not allowed to do any runs of over 3 miles as it would unbalance her training.
Just a quick drop in as off to he desert camping for new year. It was 8C when I went out on my bike this morning so were going to freeze.
Sarah: PB's are 1/2 M 1:32 M 3:24 but my recent 10K times tell me I'm quicker now.
Cycled pre dawn, will run a quick 10K + before we head out to the desert.
Happy new year to you all, and here's hoping everyone PB's in 2013.
Brol - Very decent mileage.
Minni/Chick - Well done for getting out for long ones in the poor weather.
FRC - Congrats on the sub 40.
AA - Does not sound fun but well done getting round in a decent time. I usually do a couple of similar races, Rough and Tumble and the Terminator but going to give them a miss next year. Just did n't enjoy it when I ran them this year.
Gazelle - Congrats on the third place.
Daren - Impressive HM training run.
Marathon training starts today.
Carot - good news on the Garmin
Daren - quick training run. Hope groin is OK soon
i'm off to Ely in a min for a 10km.....
Back from my last run of 2012, years end tally is
Cycled 4869 Miles
Run 1749 Miles
Swum 187 Miles
Life time running total ( this runing life) 21684 Miles
Morning all,
Some tough racing this weekend - well done everyone as the conditions will have been shocking. Especially Sarah for a brilliant parkrun result
. No pressure, but if you can do that over 5k then you really have no excuse not to smash 3.30 by a long way in April 
I had a shit run yesterday - a bit gutting as the week's running up to then had been really good. Plan was 20 miles, but cut it short and did 18. To be hinest if there had been an even shorter way home I'd have taken it! I felt OK up to about 12 miles, going at a nice 8.30-8.40 pace, but then turned into the wind and it was like all the energy was sucked out of me really suddenly and I slowed right down to over 9's. My hip started to hurt too, nothing too bad just annoying and I really wasn't enjoying it. Oh well, I suppose it's all miles in the bag.
I'm not really feeling in the mood for a run today - it's only meant to be a short recovery pace one anyway, but it's still blowing a gale so not sure I can face it. If I don't get out then my 2012 total will be 1703, so at least I've crossed that barrier
wow DD - that's some serious running lifetime mileage
. 61 miles for me this week. This is still the biggest xmas mileage I've ever clocked up. Only because I did last week's long run on Monday instead of Sunday due to bad weather 
... so last week was only 41 miles... 
Gazelle: sounds like a tough run - great splits!
AA: wow, I felt for you reading that report. Ouch. That must have hurt.
FRC: amazing recovery over the final miles. Huge respect for not giving up and battling it out, despite the pain. We all know how hard it is when the first miles don't go to plan. I'm sure I would have called it a day and jogged over the finish with another abysmal 10k time to my name
Bro: you beat me again
Daren: I don't know how you manage to knock out these amazing half marathons in training. HM pace is something I really really struggle with on my own! So that means 2013 will start pretty well for you
Right, must change my festive name back to normal now
Brol Carrot Minni I'm listed to do the national XC at Sunderland / Durham. If its like last years at Parliament Hill, 500-700 plus in each race? Not one to do as your first Carrot, try a local one first?
Simon how is the foot?
Glynn Matthews hello... main thing is you're here.
Sarah Well done on very speedy park run &
DD for that super fast long run - sub 3:10 surely?
AA a 10 mile XC is bonkers. I tend to think up good excuses for not doing XC (see below) so much respect. You is Hardcore!
Santa bought me a nice new Garmin 910 (for extra battery life). Still got a 405 so fire any questions AA... That's now donated to my Missus so I can get her to experiment. Intervals fine on the 405/410 as long as keep them simple.
Oh, yesterday's 10k is Not last race of 2012 for me. I'm doing a marathon today 31st in Liverpool as back to back training for Feb ultra. Slow steady no risk, And Mr Kipling's cakes instead of gels. Gotta have some fun - and there is XC on Saturday so I can say I'm resting.
10k Report later, I really don't know how I managed it on that hilly course so hard to write! Last 3km splits are mad - make up 33 seconds below 3x4 min km somehow?
Oh Gazelle great steady race for you. And yes, more left in my tank. Sub 3:10 at VLM perhaps. 3:15 definitely.., leads on nicely to
What are everyone's goals for the year?
Happy New Year everyone! May you stay fit, healthy and get all the PBs you want.
Free- my LSR yesterday also felt shit. The conditions were horrendous, well done for getting the miles in. If nothing else running against the elements is definitlely character building!
Carrot- I don't think anything is set in stone but I'm guessing we'll try to add around 5m to my average mileage so will peak at around 80-85m. Glad the garmin is working. The same thing happend to me last year and I thought it packed up. A reset did the trick.
Gazelle- great racing yesterday and 3rd lady- whoop whoop!
I'm sure 2013 will bring many more pbs. Sounds like you're enjoying your running again which is the main thing.
Daren- glad to hear you're on the mend!
4m easy planned for today which will bring my total for the year to 2747
. 10m planned for tomorrow so might try to go easy on champers. It's definitely onto the wagon at least until the snowboarding holiday.
Oh and Happy New Year Everyone!!!
FRC - I think you've already given us your race report - it was tough and hilly and windy and you were awesome.
Nice end to the year - well done.
Carrot - I think you've not enough running experience behind you to manage that xc and its on your doorstep.
18 is still great at this time Freemers.
Its really windy here again today. I'm really tired - a heavy week running and socialising so my 3 miles today were done start stop within an hours walk with the dogs.
Now to cook for 20.
Happy New Year folks.
Carrot- I agree with Minni, you will be fine in Sunderland.
Minni- not sure about the transport. I'm not even sure where Sunderland is.
But it's definitely on my fixture list so there will be people going. I'll look into it. Can't believe you're cooking for 20 again. Have someone lock away the alcohol until the food is served.
Happy New Year all! Off out shortly in the wind and rain to London, shall be watching the fireworks there at midnight, have a good one
There's always a bad run Freemers, it's still really early for 20 milers now anyway. Hope the hip is OK, you've done some impressive mileage considering the time missed earlier this year.
Good luck cooking for 20 Minni! We'd have to have two sittings in our house to fit everyone around the table. Actually, we'd have to have three.
Check out the 2012 mileage Bro!
High miles suits you.
There's a more 'low key' XC coming up soon that I might end up doing, if only to get a bit of mud on my sparkly spikes. I don't want to look like a total novice! As long as it doesn't clash with anything else (ie, football or parkrun) Anyway, someone has to come last
Miscalculated my planned 6 miler today, took a detour to avoid more floods and it ended up being 7.2miles. Ooops. Unintended progressive run thanks to a strong headwind on the sligthly unhill way out and a lovely tailwind on the slightly downhill way back. The wind has got to be strong when you can actually feel it behind you, that never normally happens.
2051 miles for the year, including a handful of PBs, a dozen or so YKWs, a race that threatened to break my soul, runs through snow and rain, over ice and through floods, in glorious sunshine and against howling gales, along bypasses, footpaths, parks, trails, forests, treadmills, beaches, up hills, down hills, alone or with friends, seeing sunrises and sunsets, and a Garmin that almost conked out at the end of it all.
Remember to raise a glass to Shaggy when you're toasting the New Year all
I started marathon training today too with a big fat zero miles ran. Didn't sleep well with mr AA having manflu so have been shattered.
Well done on logging mileage guys. I haven't a clue.
Wine tasting party for me tonight. With no spittoon!! Very basic...cover the bottle, guess the grape, country, percentage and price!!
Happy New Year to you all
Back from Ely 10km. First 5km I hated, struggled and my left calf/shin was playing. 2nd 5km I enjoyed, felt strong and my calf/shin felt fine. It was mega windy so forgot about the Garmin and just picked my way through the field. Finished in 47:11 which is shite I know but I must have overtaken 100 runners in the 2nd half so not all bad.
I seem to have developed a cold this afternoon though.
Anyway - have a great night tonight everyone and I hope all your marathon dreams come true in 2013
Happy New Year in advance to everyone!! I am racing 10k tomorrow morning, then hitting the road to drive to Holyhead, ferry to Dublin early Wednesday, drive to Belfast, 4 days sorting family stuff, repeat in opposite direction, back Monday 7th pm
My lurgy has returned with a vengeance, glands in neck are swollen and I can barely swallow
Appointment for test results etc when I get back so hope they can get to the bottom of it. Marathon training started today with a big fat zero too!!
Might have wireless access from The Loft we are staying in [in the back end of nowhere], but if not 'I will return'
Happy new year everyone.
I've been at work all day, and just about to finish, so if anyone is still online and/or sober, Happy New Year
FRC - Foot still a prob , but will try it out later in the week. I don't want to push it too soon, trying to get back into lsr's only for it to cause more probs, 1 step forward, 200 steps back , as they say. Enjoy your 2day double mara.