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Tuesday 18th April 2006
... Got to pick up the pace
If you want to stay in the race ...
One for all FLMers!
As I'm still up, thought I'd take a rare opportunity to start the thread (helps that I'm off work this week!)
What: 3 miles easy.
Why: This taper thing ...
Last hard: Last week sometime.
Last rest: Yesterday.
Have a good day out there ...
If you want to stay in the race ...
One for all FLMers!
As I'm still up, thought I'd take a rare opportunity to start the thread (helps that I'm off work this week!)
What: 3 miles easy.
Why: This taper thing ...
Last hard: Last week sometime.
Last rest: Yesterday.
Have a good day out there ...
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Comments
What: Something betwen 4 & 5 miles
Why: getting back to where i once was.
Last Hard: Friday
Have a good day, work for me. Should start to quieten down
What: 6 miles fartlek
Why: Need to get back in shape
Last Hard: 10 miles on Sunday
Have had to take the day off work to look after my kids, my wife is not well. Hope I can squeeze my run in later.
Good racing yesterday, especially SiT and WP on the comeback trails.
What: work all day:-( / 6 miles pm inc. 10 x 30 secs fartlek.
Why: last bit of sharpening for the FLMers at the club and I need to gently nudge the FT fibres back into life.
SiT - Well done.
What: 8 miles easy
Why: Back to business
Last hard: Saturday
David F - You were right,HR is back to normal today. *Big sigh of relief*
Have a good one.
I have not had time to catch up on the forum yet, I will attempt it later today. I hope you all had a good few days of training and running races. As you were all aware I was away in Cape Town running the Two Oceans Ultra Marathon. As promised here is my condensed race report.
The race started at 7:00 the morning, it was already warm and I knew I was in for a hot day. The first few water tables were manned quite well except there were thousands of runners and there was slight congestion. The first 28 km of the route is reasonably fast and flat and many a novice runner blows it in the second half. The real race starts at about 30 km when the serious climbs start. As I reached 20 km my right knee went “BANG” and I knew that the next 36 km were going to be a slow and painful run. I searched my running belt but found that I forgot my pain pills, OOCH.
Because of the strain I was running with my lungs (CF-Lungs) started playing up and my coughing and breathing was a bit messed. As I started the climbs some of the water tables ran out of water and those that did have, the water tasted like diluted bleach. The heat became a major factor for the slow runners like myself. The thing with Cystic Fibrosis we loose salt very quickly and in large amounts, so I ended up dehydrating and needing a Saline drip. I felt strong the last 8 km and picked up the pace. I finished just under 10 minutes quicker than 2004.
My splits are as follows:
9 km : 00:58:45 / 6.53 (min/km) / 9.19 (km/h)
28 km : 03:00:59 / 6.46 (min/km) / 9.28 (km/h)
42 km : 04:57:01 / 7.07 (min/km) / 8.48 (km/h)
Finish Time : 06:41:48
Start training for Comrades now………………….
Minks, you could use the garmin for mile splits at FLM by pressing the lap button at each mile marker, although the garmin will show different distances for each 'lap'. Don't rely on it for your pacing though. Last year my garmin told me I ran 27.2 miles!
MOL, well done. I am once again awed by your determination in circumstances which would cause many to give up!
Well done all other racers yesterday. I hope your achilles is happy this morning WP.
What: 3 or so miles
Why: getting back to it
Last hard: ???
A day at the science museum today with my 5 and 6 year old nephews.
Have a good day all.
What : 7 miles , with 2 at mara pace, 2 at HM pace
Why: legs still a bit tired so backing off from heavy speedwork until the end of the week.
Why does easter weekend fly by?
Well done to Simon great too see you are on a come back with your race:-)
MOL
Words fail me such guts and determination well done!
thanks for all kind words over my achilles;-)
Yes achilles is feeling fine no reaction this morning but sticking to the plan so gym day today,things are on the up at last
I believe the improvement to be the homopathic remedy I have been using.
Miles makes smiles.
Progression
MOL, amazing performance, well done!
What:6 miles incl 10x30 sec strides
why:final sharpener for FLM
Next Sunday, Deena Kastor, can't see anybody else being able to keep up with her and some others like Dita have already explained their are not at their best. Men's race is still open in my view. The pace has been declared 1:02:xx half way. There are quite a bunch of runners who can match that pace: Geb, Tergat, Lel, Shami, Limo, Ramaala and Isgewe.
What? Club run
Why? Week 3 after Rotters
That's awesomme running and proper determination MOL. Well done.
Good running in your 12k race SiT. Looks like things are finally heading in the right direction for you.
Minks, i'd use my watch for splits on sunday. If the Garmin loses signal at or near a mile marker it will throw out your splits. Why not set the Garmin on training partner mode and monitor your progress against your target time, and use you watch for splits. Must admit i've only worn my Garmin in races i've just used as training runs though.
what : probably a rest
why : don't want to overuse foot during recovery
last hard : 2 weeks
last rest : sat
MOL-what a determined run in difficult circumstances-well done!
I still haven't caught up with the threads, I'll have to look later, but hope the racers went well.
what-3 miles at marathon pace
why-taper
last hard-Sunday
last rest-yesterday
It's a beautiful day here. Hope everyone's day goes well.
MOL - Congrats and amazing performance
What - 5 miles
Why - Keep me ticking over
Have to read back at lunch
Enjoy
Do you take salt supplements?
3 miles for me-all done
what a performance there against some pretty tough obstacles MOL ! and speeding up in the last 8k for a 10min pb, many many congratulations
some fab racing going on yesterday -
holly - great tri performance, i particularly like the getting out of the pool pic
very well controlled race simon and lovely to see you coming back into form after the fractures
collective phew for WP - nice run there and so please achilles is behaving
nice finish stuart for 6th and a pb that will stand the test of time
good start to the track racing micksta ans well held into the wind
nice steady race 200 mins for your pint, marathon recovery coming along nicely
i was really touched by the warm messages everyone sent yesterday for my friend, thank you so much. we have had a few tears since it happened but managed a few laughs too yesterday. it seems her died died pretty instantly, huge shock for the family but isn't it just the way you would want to go, and doing something you love doing (he was gardening)
re the FLM my nails are down to the knuckles already and i'll only be on the tv start whatever colour that is!
what - nice steady 5-6 miles
why - back on a 'normal' day
MOL - well done
minks - fwiw, I'll be using my Garmin manually, but I will leave the GPS on for interest's sake! I'm not going to rely on it for distance or pacing.
What: 8x400m later
Why: loosener as part of taper, as far as I can work out from the schedule I'm following
Last hard: quite a while ago
Last rest: yesterday (serious couch potato day)
Some great runs yesterday.
MOL, that's a fantastic effort. Hope the knee is ok and you can get your re-fuelling sorted out for Comrades.
What: Might go along to a running club for first time this evening.
Why: Just to see.
Have a good day all.
Meant to say, Sportaloo, glad to hear your HR is back to normal.
clink - my dad died like that. Very suddenly and completely out of the blue, while watching the golf. It is a huge shock but it is good to know that he didn't suffer.
I've missed the past few days having been away but will read back; nrg-b the last thing I remember intending to post was congrats on your Rotterdam marathon.
MOL, don't know how you do it, very well done, genuine question, do you compromise your health condition with that type of race?
Thanks for list of training thread flm runners yesterday, good summary and well wishes to all of you tapering this week.
My 3 peaks partner has dropped out as she has been ill for 3 weeks (during which she raced with a chest infection - may ring bells for some of you, you know who you are!) Really disappointed as we've trained & reccied it together but will just do it on my own as I don't have many running partners who'd do an event like that at a drop of a hat (MOL, Sportaloo, NZC and Trinirunner being inconveniently located across the globe, maybe I could ask Hilly, she'll have had a whole week to recover from her flm and might be glad of a bit of a plod in Yorkshire...?)
Have now officially eliminated all my running partners through illness/injury, it's beginning to look like carelessness.
What: 1 hr along the river.
Why: 2 days without running due to family commitments, itching to get out and club tomorrow which I want to work hard at.
Last hard: Sat - 2 hrs fell run, decided to pick own route xcountry and floundered around on sodden tussocks for the most part.
Rest: past 2 days.
Off to read weekend thread now.
Thanks for all the comments from yesterday -I've been happily buzzin for 24 hours - I think Shiraz's photography helped a lot :-) Split results are now in and I came 44th in the swim, 92nd in the cycle and 100th in the run... 77th overall and clearly I must work on the running ;-) This first race gives me some clear targets to improve on in my next 2 races this summer over the same course.
What: 1.65km swim with Shiraz d&d - maybe an easy run later
Why: Recovery day
Lyrics: Nah
Joining in the thread FLM talk:
- I'll be aiming to support at the Blue start, at Greenwich, at Mudchute and at Westminster - I'll roughly be aiming to follow Shiraz (she's now openly stated her 3:45 target) but will be arriving as early as possible and staying as long as I dare at Mudchute with Stellina, Stumpy and others. There's also a chance I'll make it to the Battle Of Trafalgar afterwards.
- I'll also be at the Expo tomorrow night - Shiraz can't be allowed there alone with her credit card - anyone else around?
If all daily thread FLM runners could paint yourselves bright blue it will make idenitfying and supporting you much easier - thanks!
MOL...well done really pleased for you. Your a tough cookie.
Hollywood..well done on your TRI, great report and pics.
What: 7 miles later..decorating to finish first...otherwise Mrs Tiger won't be pleased!
Minks..like others have said..i'd use just a stop watch.
Minks...re FLM...leave the nails alone...
must agree though...i'm getting butterfly's.
<tiger gets coat and drives to DIY superstore>
MOL - superhuman effort. Excellent!
What: 40 mins including 10x30 sec strides
Why: easy but fast
What:
AM- 30mins easy
PM- 16 x 400m, off 1min
Why: Recovery/ Speed
Last hard: sunday
Last rest: 1month 2days ago
train well
Well Done's to all easter weekend racers.
WP: You must be so pleased with your 5K - very nice :-)
Simon: That's a great result, onwards and upwards!
MOL: Simply amazing. Well done!
Minks: I've used the Garmin forerunner virtual training partner with automatic one mile splits on all my races (except Rotterdam where I forgot to enable the 1m split option!). The training partner helps with pacing and the mile-splits makes for interesting post-race analysis. But you should not rely on it, use a pace band to tell you where you should be at every mile.
Hollywood: I might be at the Expo tomorrow.
FLM taperers: You may be interested to know that I had a fun time last night. We went out to my local favourite curry restaurant. And I got pleasantly drunk: 2 pints of carlsberg, bottle of Black Tower wine, and an irish coffee for dessert. Feel great now :-) You can all look forward to something similar next week ;-)
What: Nowt. Taking it easy this week.
Why: Mara recovery. Rather then stress fracture, I think my ankle could be suffering from Posterior Tibialis Tendonitis as the symptoms seem to match.
200 minutes: Hope you enjoyed the pint!
Great to see SiT and poppy back running
Thanks for all the well dones from yesterday.
have a look at my <a href="http://www.eventrevisited.com/photoview.aspx?image=eventphotos/theos10k06/0010.jpg">finishing photo</a>
What: 5m steady PM, maybee some hills as well if i'm feeling better
Why: Why Not
Last hard: sunday
last rest: 7 days
Feel i should know the lyrics, but it's not twigged yet...