Howdy, Stranger!
Categories
The new home the RW sub 3:30 now heading for 3:15
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
Bro - there's not much difference between my 5k and 10k pace if I'm honest. I'm fairly one-pace for anything below a HM!
MrZ-so I take it you are doing the race
Minni-take care with that cold-its seems to have been around a bit-you dont need it to become entrenched. Good 12miler in the circs
Pink-thats a trendy 5 here
Spoons-have a good 10k-hope its not as humid as here
DD-not like you to bonk-did you ,miss your breakfast? If I could only do a 1.45 HM now
Have a good one
Chick -intervals in 28c
Rather you than me
Free-15kph intervals-
definately!-good running
Bro-not so sure about th bald look-sorry Simon
-very disciplined 8 miles
2.1k OW swim last night150m and 50m intervals with 30sec rests
and 8miles on the TM today. I have notched up 22miles this week and one or two copuld take me to 30 which must mean Im taking risks or showing some progress
Just found this new thread.... can I join up? I run a bit, not too sure about the drinking and partying hard. Does 3 beers daytime and a gin & tonic at 2am during Thunder Run count? If cake can be included then I'm national standard
KFC great report, I may not cycle but love the TdF & history so Alp D'Huez sounds amazing. Ditto O4s beating up the poor french cyclists, all good in my book.
Minni, once you had the vo2 info, what was the plan? Just wondered what it proved. Hope the surgery okay.
Carrot, Late happy birthday.
AA foot update.. definitely PF?
2old take it easy with that mileage, you have just had the achilles work? Slowly slowly catchee monkey...
Brol, re: frizzy hair, did you buy the TR24 buff?
Good running by barry, shildon, chic, freemers. Minni.
Spoon Good luck tonight with the 10k
TR24 report in a day or two. We all (Brol, Mr Brol, Scuba, myself, and club pal Mike) had a great time, even with the biblical weather. Its just the best event of the year.. Mrs FRC did a lap and seems to have helped confidence wise.
FRC-Cake!!!-You're in.........Im trying to get that monkey off my back
Minni - what everyone else said - they'll not want to lose a signed up volunteer, it will be relatively easy and minimal cost for them to do the VO2max to make sure they keep you. I'm sure you'll be able to persuade them!
Speedy 11 there Barry!
Belated happy bday carrot, and congratulations SS and mr SS!
Bro - I think I'd struggle to do intervals at 5am. No wait, theres no way I'd be even conscious at 5am...
DD - its a great race, you'd love it. And I don't believe for a minute you'll be content to jog round your half...
Spoons - have a good 10k tonight!
2old - thats good you are back on your feet, but please take it easy on the comeback - its not about the miles right now.
Club speed session on Tuesday - 5x5mins at 5k pace. After 2 weeks off running I took it easy and aimed for HM pace instead. Found that it took my legs at least 2 mins to wake up each time, making for very progressive intervals!
Slow 8M with a friend this morning, and club session tonight. Legs are feeling very heavy - hoping they liven up before another sub 21 attempt at parkrun on Saturday!
OK, so not quite a brompton, but here's my specialist tri TT machine in action... Eat your heart out Zuvai! (although your new toy sounds sweeeeet!). For those bike nerds amongst us, yes it is an old school spesh rockhopper...
Hello new thread!
Just quickly saying hi. Some good runs going on - excellent 11-miler Barry.
Sounds like a great trip kfc!
Minni, what a pain - yeah, defnitely worth making a fuss.
AA, hope it's not PF, or anything serious.
Spoons, good luck with the 10k - rather you than me in this heat. Good luck for the marathon too.
3 min intervals with the running club last night (only 60 secs walk/jog recovery
) - decided to move up from B group to join the fast boys in A last night after my encouraging 3-mile club race the other week. By the second rep, I was regretting that decision! Those guys don't hang about! Was hard psychologically going from being the fastest in group B to the slowest in group A, but thankfully there was another newbie to battle it out with at the back. An absolutely horrendous session and actually felt physically sick by the end of it (although that may have had something to do with beers the night before), but I'm sure it did me some good!
Going to be busy, busy for the next couple of weeks as we're hopefully moving house (if the solicitors decide to actually get on with it
), so might not check in for a while...
I'm just checking on quickly to say I've just done 2 miles of my three mile warm up before the intervals (dropping the dog back before continuing) and it is BOILING. And I am COUGHING. Just getting my excuses in early....
KFC- don't know anything about the bikes but you look fab.
Minni- eeeeeek. You're excused in my books. Hot hot hot !!!
FRC- g&t at 2am you dark horse! Should've woken me up!
KFC- advice noted thanks. Nice bike - are you bogging up hill in that pic? Why are you smiling?
Bro- Minni doesn't need excusing she needs putting to bed- shell be recovering from the intervals now.
Daren- that's the way to get faster
yipeeeeeeeeeeeeeeeeee!
First intervals since the marathon. 10 x 600m: 6.27; 6.54; 6.30; 6.46; 6.21; 6.48; 6.27; 6.51; 6.20; 6.44 Out and back with the outs having a slight decline and the backs a slight incline. The outs felt quite easy but I was working on the backs.
Thrilled to get that done and still be alive!
Great picture kfc!
Daren - that makes me feel sick just reading it!
Freemers - you need to sort your work out as it definitely seems to be interfering with your training!
Thanks for all of the birthday wishes, I celebrated with the usual Tuesday night track session (3 sets of 300m, 400m, 500m, 600m, with 200m recovery between reps and 400m between sets) followed by food and drinks in the pub
Good intervals tonight Minni, so it was worth keeping the effort low last night. And no need for the excuses. Or maybe the blueberries have kicked in already?!
Plenty of speedy stuff coming from you Free, making the most of the limited free time!
Nice 5M Pinklady, I do like early morning runs once I'm up and out of the door it's just the actual getting up so early for a pre-work run that's the problem.
Hope the 10K went well Spoons, nice tapering
DD you know you're going to jog round in 1:35 at Sunday's half.
Nice picture kfc, good luck with the sub-21 on Saturday.
Daren you know it's better for you to get dragged along with those faster runners in the A pack, rather than cruising along at the front of the B pack. Stick with the new group, they'll make you work hard!
10M steady ended up @ 7:35 tonight.
I thought 5 miles yesterday evening was too hot while I was doing it, so nothing was going to persuade me out today - although I managed 20 miles on the bike doing various odds and ends before and after work. One last mad weekend of training followed by a day trifoto Belfast and three days attempting to evict the army of spiders who appear to have applied for asylum in our house
Nice intervals everyone, I won't be trying those until the temperature is considerably lower than at present.........
just entered the Bristol Half - 4 days after we get back from the bike trip
KFC - Nice photo of your rockhopper. I noticed you left the go faster rack on the back also. At least you had plenty of low gears to play with
2old - You should go for the shaved head look, the aerodynamics will give you some extra free speed. You should be able to save about 0.2secs over a full mara
Daren - Hope all goes well with the move .
Thought you'd like that Simon. I love that bike. I'm sure it must be as fast as your blagged machine
Nice to have you back in the game Daren!
Sweet intervals minni, and nice sessions carrot too
2old - I'm smiling cos I like hills! Thanks brolish!
O4S - oof, I know that would be a heavy legged half for me. Although given your form you'll probably run a PB!
Club run with 10x hill reps tonight, about 7M in total. Heavy heavy heavy legs - and I was at the back every rep. About 15M for the day with this mornings slow run, and (apart from the heavy legs) feeling OK so happy with that. I think its time to start marathon training again
Carrot - I have my alarm set nice & early and go out as soon as otherwise it's a rush before work but I'm set up for the day. I'm in a routine with it all now so I look forward to going out usually just after 5.30am.
KFC - the bike looks cool
Short 4 mile for me yesterday but didn't run the full 6 as I was supposed to - coach not impressed
Had a lovely glass of vino in the garden last night but had to run indoors due to an attack of flying ants!
No running today as swimming training tonight - long run planned for tomorrow morning
2old – that treatment sounds pretty painful so I hope for your sake it does the trick. You seem to be able to get some miles in, so hope you continue making progress.
Nice intervals Minni – the first ones back on the bike are always the hardest. You know you love them really though!
Don’t come to work at my place then Brolish, we have one shower for everyone. I often stand dripping sweat waiting for someone to get out of it. Needs must though…
KFC – lovely report and cracking photo. I paraglided off of Alpe d’Huez a few years back which was great – imagine your ascent was a bit tougher going than that, even though you’re sporting a broad smile!
That’s a very quick 10M Carrot – you’re on great form at the moment.
I was tempted by the Bristol half O4S but it’s the same day as Cheltenham unfortunately. I’m already booked into that and really looking forward to it as it looks a cracking route (provided they remove the fences from the racecourse as I don’t fancy that 9 miles in
)
Thanks for all of the good wishes… Mrs R is due a week today. I imagine it’ll come late, but as it’s the second I’m inclined to be a bit more on call than last time. As for loading up on sleep O4S, I haven’t caught up from the last one yet!
After my disastrous attempt at a tempo on Tuesday my week has got progressively better. I’m going to try and do 9A park run tomorrow, and then 12M easy on Sunday. That will have me at 38 miles for the week, which is the most since the start of April.
Redders - my son was almost 2 weeks late. Having been there before I thought I'd recognise the signs of labour but I didn't. Luckily Mr Minni did and finally insisted I went to hospita. It's an hour drive and he was almost born in the car. I decided there and then that would be my last pregnancy!
Nice reps, Minni - excellent, and so quick
?? Jeepers girl, you are flying right now. And no I'm not at all jealous 
. So I took the bike and went to the lake instead for a 40 minute splash. Bliss 
Strechted, massaged, iced and put anti inflammatory cream on. Feels fine now, of course ...
carrot: how fast
Love the pic, KFC
Daren: good to see you and good luck with the move
Redders: enjoy the 9a parkrun. Mileage is building nicely for you.
Right, I wimped out of reps last night. It was 32 degrees in the shade but the bit of flat road where I have markers was full on in the sun
Did those reps this morning - 4 x 1k in 4:05, 4:02, 4:03, 4:03 that's 6:25-6:30ish pace. Not superfast but hey, it was still boiling out and unfortunately my pesky calf started complaining halfway through rep #4. Otherwise I would have done 2 more. Dunno what it is but speedwork brought on the last bout too. I seem to be alright up to tempo pace. Anything quicker and it grumbles
KFC - smashing effort, the Ad'H is definately a race on my bucket list, those switchbacks look legendary, be amazing to ride up! I bet you had loads of comments sailling past everyone on your rockhopper! My new steed should arrive in the next few days - promise to post pictures!
Good effort on the reps Minni!
I'm doing my own silly challenge during the month of August; an open water swim and a run every day in August, distences irrelevant (although a run must be at least 2 miles to constitute a run). Been doing it for about a week now - really enjoying both swimming and running with no objective other than enjoyment. (no garmins or watches allowed! )
Hi all
Minni - you are right I got my days mixed up for the 10k. nice 12 miler still miles in the bank and the 600s.
Brolish/ 2 old - I am just stepping up my training at the moment so it should yield results I hope. I am just really enjoying my running at the moment.
Spoons - hope the 10k went well.
DD - good luck with the half.
Carrot - nice track session and 10 mile steady at 7.35s wow. What races are u planning on smashing.
Daren - I did a similar thing in the late 90s going from one group to another and for the first few months I felt like I was always hanging on and every session was mega hard but it really helped on race days.
Chick - nice k reps. Do you have a sub 40 10k planned ?
I did a track session Wednesday consisting of 8 by 800s with 60 seconds in between then did 8 by 200s with 200 jog recovery. I did an 8 miler this morning but all the way my legs were tight and sore but I am putting that down to the 200s as I don't usually do anything shorter than 400s. 61 mins in the end. My weekend is a possible parkrun in the morning and a 16 miler Sunday.
Good luck to all racers this weekend and training runners.
Daren - good luck with the move
Club Handicap 10km race report - The car thermometer said 32 degrees at the start...... I did a 1 mile warm up jog and lost a few pints of sweat. Started at 7pm in a group of 5. The first 400m is all down a steep hill so this felt easy. Then you turn and the next mile is all up a steep hill. By the time we got to the top 2 of the 5 had decided to DNF. I was in the lead but felt sick and terribly dehydrated. The next couple of miles are undulating and we managed to push on and overtake quite a few of the slower runners. The water stop at 3.5m was very welcome but I should have taken 2 cups I think. Then the 2nd 1 mile steep climb. I overtook quite a few more on the hill and broke away from the other 2 guys that were with me from the start. A 400m flat bit at the top of the hill and then the best bit - 1 mile all downhill. I really enjoyed this bit and overtook a few more. Then half a mile of climbing again (lots of people walking by now) and the last half mile which is downhill again. Tried to sprint finish but the tank was proper empty. Lay on the grass feeling sick at the end. The end time was 48:03 which is 4 minutes slower than my best on that course. The good news is everyone was around that much slower so I guess my fitness levels are OK.
Minni - I hope it's not two weeks late as I have a ticket for the Test Match at The Oval!
ouch, Spoons
well done for sticking it out!
Mr. Z: I like your challenge. Nice to just enjoy some exercise without a race agenda.
sounds like a hard track sesh, shildon. A sub 40 10k is sadly something that I am not very likely to achieve... it would be nice though, wouldn't it ... but no, sub 4min for 10 consecutive ks is something that doesn't compute. I've yet to break 44 mins, FFS ... and y'all know I hate 10ks
xpost Redders: LOL
Just seen your report too Spoons - that's a cracking effort in that heat. Yesterday was unbearable, so to do a 10k race in it deserves much kudos
Chick - all the girls hate 10ks! Its just not pretty.
But well done Spoons. It sounds absolutely awful.
Shil - I wish I had a track nearby. All mine have to be done on the country lanes.
Redders - don't get be started about when Mr Minni collected be early doors from the hospital following the birth of our first child so he could play a cup game!!
Z - where exactly do you swim?
MrZ; nice challenge, im also enjoy garmin free training
Minni: nice reps, i started 4 weeks ago after 6 months, almost imediately my easy pace got quicker
Redders: Good god man dont waste those oval tickets.
Chick; think you will be in front of me at Boston looking at those reps
Spoons; nice race
Will trot 10 - 12K later
Minni - in the sea directly opposite my front door!
and occationally on Hayling Island, but there's so much small boat and jet ski traffic on Hayling that i dont always feel too safe there!
DD - didn't you used to have a PX stealth? anything i should know?
hoping that old traffold pitch will remain this flat for the next three days - the cooler weather due means it shouldnt break up too much