Sunday 8th November 2020 - Night has gone without my tears


Lyrics - Night has gone without my tears
             Now I walk alone

Thanks OH. It's difficult to go wrong with a Mary Berry recipe.

Beautiful photo Els.

Hazel - I used this one: but if you can get a hard white fat that's used for baking, freeze and grate it apparently that will work in lieu of suet.

emzap - nice running. I love cinnamon, nutmeg etc. Do you not like mincemeat, xmas cake etc? Is Lucas sleeping any better.

Dustin - I have to admit that can happen to us on dog walks. Mark and I walk Lola together and we might meet another couple doing the same going in the same direction. Although we have lots of nice places round us dog walks tend to be the same paths/round the country park/on the field so it might look as though we are consciously socialising.

I had a really bad night. Loud fireworks being set off after 2300hrs then weird dreams. I haven't had a good night's sleep for a long time and it's taking a toll. I don't think the lack of running helps. Knee didn't feel as bad walking downstairs this morning so after walking Lola I shall steel myself and set off into the fog. It's not fun though.

Yesterday's lyrics - I Don't Sleep, I Dream by R.E.M.
If you think you can or you think you can't you're probably right.


  • alehousealehouse ✭✭✭

    Lyrics: no

    Light drizzle here. 

    Hope your run ends up being more fun than you thought, LMH!

    Dustin: I presume that security guards having 24/7 access is written in the accommodation contract...

    What: playing it by ear

    Why: being careful but trying to gradually increase things over the next few weeks. 
    Progress is rarely a straight line. There are always bumps in the road, but you can make the choice to keep looking ahead.
  • chickstachicksta ✭✭✭
    Nice pics yesterday, OH and Els. It does look cold though.

    Sorry to hear about your interrupted sleep, LMH. I'm back to rubbish nights too. It was lovely when we were on hols but now the work stress is back and I can't switch off. Hope the fog clears.

    We had a bit of fog too but the sun soon burnt it off and it was a lovely morning. Did 6k of 100m run and 200m walk. I have a lot more power in the fixed foot now 👍

    No to lyrics but they sound like a song I might like.

  • chamolkchamolk ✭✭✭
    Morning everyone

    Finally got my browser to play ball again, and have a day off work. 

    Hope you're not too tired today LMH - my night shifts recently have really messed up my sleep, so I have sympathy.

    Ale - increasing mileage for anything in particular, or are you returning to training after a break?

    I've been getting in some reasonable running recently, mostly base /easy training. Nothing in particular on the horizon currently, so enjoying the more relaxed approach.

    What - planning approx 11.8 miles, pretty easy
    Why - to take me to 30 miles this week. I've been aiming towards 30 for a few weeks, and going to keep it around 30 for a while

    Lyrics no
  • alehousealehouse ✭✭✭
    Morning again!

    Good to see you Chamolk! 30 a week on a regular basis is good! It is all about consistent consistency, which I was managing until recently. Had to have a biopsy of the hip bone on 27th October so gradually recovering from that, I hope!

    What: easy running, consciously slowing myself down

    Why: see above. 
    Progress is rarely a straight line. There are always bumps in the road, but you can make the choice to keep looking ahead.
  • Afternoon.. (more or less)

    Sympathies for the poor sleepers.

    Thanks for the recipe LMH. Casual dog walking meet ups sound familiar, many people do have a standard route and time to go out.

    You were doing good consistent mileage before the hip Ale so I imagine it won't take too long to build back up again. Hope the drizzle cleared up.

    Good news on the foot Chicksta.

    Good to see you back chamolk and pleasing that you have been able to get in some mileage, can't be easy at the moment.

    What: some sort of time trial, probably 5k
    Why: Benchmark, I've never actually raced a 5k so will try a hard tempo to 10k pace run and try to improve on what comes out of that.
    Last hard: psyching myself up for that. Scones currently in the oven so bit of time yet
    Last rest: 30.03

    Lyrics: no
  • Sleep is one thing I generally do well.

    300m swim on a grey morning here so far.

    Lyrics no

  • Good to see you chamolk. Hope your IT issues are sorted and you have time to pop in more often.

    Sounds positive chicksta. Onwards and somewhere :-)

    MiL is making scones for our visit this afternoon Hazel - I'm looking forward to them. I have never raced a standalone 5k (have run one at the end of a sprint tri) and have no desire to do so - far too painful - so good on you.

    Nice to have to slow yourself down Alehouse.

    My sleep has been poor for a couple of years but since Covid 19 has been particularly bad.

    Still  very grey here though the fog has lifted a bit. No sign of any brightness though and bad news from a friend who has had to close her business because of the pandemic. 
    If you think you can or you think you can't you're probably right.
  • alehousealehouse ✭✭✭
    I see that congratulations are due, RFJ! Well done!
    Progress is rarely a straight line. There are always bumps in the road, but you can make the choice to keep looking ahead.
  • DustinDustin ✭✭✭
    edited November 8
    Ale - what do you think about that contract....
    And if it's true, congrats RFJ! Good news indeed
    Chamolk - good to see you back in, 30 miles is a decent enough weekly tally to keep the wheels oiled
    Hazel - hope the 5k went well....
    Chick - good news about the improved bionic foot !
    LMH - Oh I know how easy it is to meet up - the park I used yesterday was heaving with walkers (dog & non dog) but I'd have thought a bit of common sense may have applied.
    Based on today's run, cyclists are exempt from groups of 2, indeed the smallest group today was a three...
    My sympathies with sleep deprivation. Luckily I have never suffered. Can be out like a light within seconds....

    What - 13 miles easy trails 
    Why - longer run, extra half mile or so to go past the War Memorial for the usual respect paying.
    Last rest - 10/10
    Last hard - today in the end. Run wasn't fast but added on another 6 with a walk with Mrs D over the woods. Legs feeling it now.
    Back in the office next week. I don't get it. 

  • alehousealehouse ✭✭✭

    Wabo: you were top, then we were...and I suspect in another 90 minutes neither of us will be! 

    Dustin: impressed by your training today...but not by your office or the contract! 

    5k report please Hazel!
    Progress is rarely a straight line. There are always bumps in the road, but you can make the choice to keep looking ahead.
  • Well deserved RFJ

    another 6 slow miles today

    end of good weather - sun didn’t show its face today although dry until now.

    physio appt on Tuesday - see if she has any ideas ...
  • RFJRFJ ✭✭✭
    Yes indeed Ale, and OH, thank you, (Member of the month over on Fetch), very happy, as also tied in with starting my new role at work tomorrow after two weeks of training. A good virtual parkrun yesterday as virtually pacing (tail Walking with the poles (51:16)) and then 11.7m on the exercise bike today.

    As requested last week I thought I would share some of my race reports, and here is the first one, going back to May 2009 and my first sub 3:15 marathon.... At Halstead (Essex)

    So here goes - Not the best nights sleep but enough was had, and the prep had been done - like 900m plus..... after 8 attempts at sub 3:30 and failing this was going to be an ask, sub 3:15, why the jump, 2st or as I say 14 bags of sugar lost, a great coach, a bespoke training plan all aimed at sub 3:15, did I believe I could yes and many others thought that with recent races that I could do much better.

    But there was a plan, and that plan was to run a sub 3:15..... 5 mile blocks (my own way of staying with the plan) in 36:30s to 37s. Half way for 1:37, 20m for 2:28 and then go for it. Sticking around the 7:20 - 7:27 mm area. That was the plan.... The heat could be an issue, clear blue skies and the temperature rising already at 0930.

    Did it work, well see below...........

    Got to the start in plenty of time, met so many peeps, so great to see you all, then went into RFJ world... focus time and work time...... here goes.....

    1m - 7:16 a tad excited considering hills were around on this mile
    2m - 7:22 thats good, happy, so many peeps going well fast here (some aiming for 3:30s and 4s....
    3m - 7:21 The tail done, now 2 laps begin and all is very well
    4m - 7:15 Fetchpoint for the 1st time, awesome.... no pick up though of sweets etc, too early.
    5m - 7:24 Need to pee, but hold on...

    1st 5m in 36:40, bang on to plan and very happy, the heat is there but not an issue yet.

    6m - 7:35 inc a pee stop, had to go
    7m - 7:19 cruise control mmm I like it
    8m - 7:20 beautiful fantastic lovely, the scenery is lovely as I carry on cruising....
    9m - 7:23 A bit of a climb here but nothing too much, not much of he course is flat, just beautiful. getting some much needed shade though...
    10m - 7:18 back into the open and roasting......

    2nd 5m in 36:58 (1:13:38), well on top and spot on to the plan

    11m - 7:18 keep on rolling.... staying with / just behind a large (7-8) group.
    12m - 7:19 Fetchpoint again - special drink and wine gums taken on (to plan)
    13m - 7:24 Feeling fine but hot.......
    13.1 Half way 1:36:30 - AWESOME and SPOT ON to the plan, well 30 secs under....
    14m - 7:25 nice hill, thankfully only do this once, once as the link road to the 2nd lap) break away from group naturally and out on my own now.
    15m - 7:20 pass the ultra mara 26.2 mark here (they set of before us) the clock stated 2:00:43 cheeky statement to the marshal saying I had just broken the Mara WR.... DREAM ON) :P, picking off the odd runner now...

    3rd 5m in 36:58 (1:50:26) snap with 2nd 5m.... all is well in the world according to RFJ and his mind, but was now getting very wary of the heat, taking on water and sponge at every water station (every 2-3m).

    16m - 7:18 Fetchpoint again Thanks peeps, this was awesome, as planned change over gel flask for last 10m, ticking off the miles... 10 to go...
    17m - 7:23 cmon..... only 9 to go
    18m - 7:23 tick, tock, tick tock the metronome carries on nicely, people are being affected by the heat / running to fast as move on through and feeling strong (ish) as the heat is getting to me too.
    19m - 7:28 OUCH.... other than my pee stop 1st m over MP, not happy, serious talk too as not even hit 20m, not great as want to get of the leash and run at 20.....
    20m - 7:23, better, but know that I cant run of the leash, I also know that that I cant drop the pace too much and that I have ALWAYS blown up in the last 10k.... on every previous Mara... so close, but so far.

    4th 5m in 37:02 (2:27:28), spot on the money for the 5m and for the 20m, but it ain't in the bag yet, this is where the work starts... 10k, time to mentally battle it out...

    21m - 7;26, hanging in there and under MP YES....
    22m - 7:32 oh dear, falling off..... NO, NO, NO
    23m - 7:20 oh yes back onto it and pass fetchpoint I think - for the last time (mind going here - it was either here of just after 23m) new special drink taken on.....
    24m - 7:40 Blowing up, legs are becoming unresponsive and mind is wondering, not helped by the hill (incline is a better word, but at 24 m was a mountain :P)
    25m - 7:25 HOLD on BABY, we are nearly there and under MP for that mile..... have taken about 6-8 runners in the past few miles and seem to be strong compare to all around me.

    5th 5m 37:11 (3:03:39) I had dreamed of being here at his point, all in my own hands and over 10 mins in the bag for the last 1.25m

    26m - 7:40 Cruelty, after 25m on the road have a 3/4 mile stretch in a field (up hill initially, catch 1 last runner
    26.2 - 1:20 ish (Garmin a bit out) but not bothered...

    3:13:46, a new PB of 20min 01 sec

    31st overall from 470 ish

    Coach did the planning, I did the running, tictacs (Tactics) spot on even in he heat, am I happy, OH YES.....

    If you have a plan, stick to the plan, there was no way this was escaping me, after 3 months of base (Oct - Dec) and 900+ m since Jan training to a bespoke plan (THANKS), it has all come together.....

    Now that's canned I can now try and see what I really can do...... (Thanks for all the support today FETCHPOINT and runners) and all over the past few months in the build up.

    Take care and stay safe
  • OH - I hope the physio can help.

    Dustin - I have to say when we do meet others we don't walk together all the way. I don't get it with you having to be in work either especially as it is against the current guideance.

    What is your new role RFJ? I hope that you enjoy it.

    Hope emzap has a good first day in her new job tomorrow too.
    If you think you can or you think you can't you're probably right.
  • alehousealehouse ✭✭✭
    edited November 8
    Evening again!

    Great report, RFJ. I actually remember it! Was the coach a former thread member?

    And enjoy your new jobs, RFJ and Emz. 

    To my surprise our teams are still 1 and 2, Wabo!
    Progress is rarely a straight line. There are always bumps in the road, but you can make the choice to keep looking ahead.
  • RFJRFJ ✭✭✭
    Ale, yes he was :-)

    I am not talking football, esp, penalties.... DOH
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