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Sub 3:15 - FLM 2009
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Struggling to work out what the lewd act is - it's too early for me.
Agree with AC's rant. I think they should have run it over the 1908 course but failing that, not to finish in the stadium is criminal.
5 recovery miles for me today. Everything feeling relaxed ready for tomorrow's 10K outing at the local Park Run.
<img width="309" height="350" />
It does seem a little silly that the people's marathon won't follow the same route as the olympic one and certainly that the olympic one won't finish in the OLYMPIC ATHLETICS STADIUM. And this seems a little strange:
"because the eastbound route is short of landmarks popular with broadcasters".
Who the bloody hell is the marathon for? And, considering we last held the summer olympics in 1948, this annoyed me a little too:
"The Olympic route will also reduce the need for road closures."
So what? Sort out the public transport. Come on, make it a fantastic spectacle. And while you're at it, give us a couple of bank holidays so we can make it the massive, inclusive, exciting event that would go part way to justifying spending the ridiculous amounts of money it's costing during a time when people are being told "sorry you're losing your jobs as there isn't enough money to pay you because a bunch of greedy bastards took it all while the government looked the other way or even positively encouraged it"!!!
Good morning everyone.
It's hard to stop yourself going out when you've a mission to accomplish, isn't it?
Edit: Sorry, I think the image I've tried to put on at the top hasn't worked because RW doesn't like Firefox.Agree that it's a scandal that the marathon wont finish in the Olympic stadium as per previous rants. Simply, the marathon defines what the Olympics is about FFS and for it to not finish in the Olympic Stadium is just pathetic for whatever nonsensical reasons they give. No excuse.
I did a 16.35 miler last night with 11 at marathon effort and was pleased witht he result. The marathon effort bit came out at 6:08 pace so very pleasing. Total running time of 1:47 dead so 6:34 pace overall. I was going to do 10 at MP but it felt really comfortable so thought I would tag another mile on for fun.
Having said that the effort was definitely right (slightly easier if anything than marathon paced runs in previous campaigns) my HR was higher than I would expect in training (although still 7 bpm below what I normally average in a marathon race). Reasons why this could be? I think I may have/be getting rid of a low lying virus and/or I was really up for the session as much through apprehension as anything else as I really didnt know what pace was going to come out the other side, and so had more of a 'race effect' on my HR. I have been working pretty hard at work recently including some very early mornings too so could be V tired. Hmm interesting, but definitely think I could do 26.2 of those bad boys.
4 recovery this morning @ 8:15s and another 6 gentle ones planned for this evening befor my last VLSR tomorrow which will be a 24 miler at c:7:45s.
Have a good weekend everyone. I will I'm off back North to Yorkshire. to see the family.
Yikes-a-Lordy, that Race bloke is flying.
I don't care about the 2012 marathon route, but I still wince at that dreadful Olympic logo.
Now that is a scandal.
Afternoon all.
Neck watch: not a huge amount of change. Looking up and down and side to side about 98%; dropping head to one side or the other still only about 66% so getting a bit antsy about Koeln now (3rd October).* May have to consider dropping down to the half or 10k to get some value out of my race entry fee, flights and accommodation and have entered Lovely Luton as a back up. At least the hotels are cheap there!
*I know the antsy-ness (it should be a word!) is mostly psychological and that 5 rest days won't have undone all the training but if I'm not pain-free soon I'll struggle to trust my body not to seize up on the day and undoubtedly run a below par time as a result.
Sorry for such a me, me, me post.
Me, me, me is fair enough Joolska. Are you not able to train at all?
You can have that word too...it's easier to spell than anckshusness anyway.
I know you posted this a few weeks ago and excuse me if you already know this but it's new to me. I've received some advice from Moraghan that has enlightened me as to why I find it hard to run slowly and why it feels so ploddy and heavy. It may also explain some of the knee problems I have. Rather than explain I'll post a link:
Running Cadence
Again, please accept my apologies if I'm telling you something you already know.
Get in ....
Just nailed 8x800 @ 3.08 ave off one minute recoveries - so that was 10k in 43.01 including a gentle warm up/down.
Still a bit red in the face (45 mins later!) but a great way to end the week.
Nice sesh Jase and good luck tomorrow SBD - may the force be with you.
now where's that beer....?
edit for typo
Excellent stuff AC! Where's that bloke gone who recently said he was in no man's land and needed a bit of focus?
Enjoy your beer.
A steady 10.46 miles home from work at average 7:13m/m tonight for me.
Have a good weekend all and best of luck with your 10k SBD.
Nice one AC
But Jase b****y h**l that's quick!
I won't, I'm stuck for a month in a place that's a touch scary after dark and somewhat intimidating by day (and I've lived in Wales
), and all in the name of w**k. I will be on the sub-5hrs thread before long.
Enjoy running everyone, and be grateful you can!
Jase - seriously flying Chief. Keep your cool and a serious PB's on the cards for sure Sir
AC - coming together nicely
Poacher - are you having a short break in Compton Los Angeles ??
Jools- you should get some better anti inflammatories eg diclofenac or naproxen from your doc. Often muscle spasm responds well to a small dose of diazepam maybe 5mg morning and night if you can tolerate it. It won't make it heal quicker (though time will sort it and I'm sure you'll be fine for Oct 3rd) but will make it less sore and allow you to train. Are you able to sit with your neck supported by cusions and stuff - or does that look too much liker Davros to be allowable at work
12 with 8 at MP today for me. Session felt really hard I think cos I started it feeling a bit stressed after long journey back from Europe and we also had the bonus when we got back of discovering that some little shit had broken into our car which required a fair bit of sorting out. MP for the session came out at bang on 6.40 ie target but it felt REALLY hard. Hopefully just due to the old adage of "life getting in the way"
Hills for me tonight. Couldn't see where I was going as I now have conjunctivitis. No doubt caused by the same virus as last week's tonsillitis. Fairly even splits, except the 2nd one for some reason. 1.22, 1.25, 1.21, 1.22, 1.21, 1.21. It's not called Heartbreak Hill for nothing. Proper lung busting that was. Mind you, Jase would be up there in under a minute each rep!
No running for me since Monday - a rest will probably do me good as I was never going to break any records at GNR but I'm just intending to enjoy it.
Serious work starts afterwards!
Some great running going on this week, but RJ is just in another league. Awesome.
Nice to hear from Scooby again.
Good luck to SBD and AfE this weekend and anyone else racing.
A rest for me this weekend. Next week I get to do some 3 x 5 min sessions, yippee!
I thought you were optimistically aiming for 3:15 in a few weeks, B&B? But that casual 10 miles at less than MP would suggest that perhaps your target isn't so optimistic after all. Unless it wasn't quite as casual as your post implies. Either way, that's a very good session.
Sorry about the little shit, Fraser.
Plenty of good stuff on here over the last few days.
Great to see AC getting right back into the swing of things.
RJ - as others have said, awesome stuff. Remind me again, what are you "satisfied with" / "delighted with" tergats for Abo?
B&B - great pace for a "steady run"
Poacher - spill the beans. Where are you going to be?
Speedy - you're a brave lass running up and down hills when you can't see where you're going. Good consistency in those reps.
Jools - keeping my fingers crossed for you.
All the best to those racing this weekend.
Lovely weather at the moment down here, so Mrs L has popped out for a quick run. I was running in shorts (and a jacket I hasten to add) at 6.00 this morning and it was on the nippy side. Thighs could still feel last weekend's exertions in them, but I managed a hilly 15 miles at just over 8 min / mile so not too bad. Hoping the weather stays nice tomorrow morning so that I can head out on my bike - otherwise, it'll be a gentle run to get into the habit of 2 runs during the weekend in the build up to the winter.
I'm rather disappointed to note that although my hill reps were consistent, they were in fact consistently slow. I did the same session in June (when it was boiling hot) in 1.13 - 1.19. Bugger.
Anyone other than AfE racing this weekend? I craftily ran today so that I can spend tomorrow morning watching the GNR. I'm quite excited about watching it rather than running it for a change.
AC Good that you are back in the groove
B&B A gentle 10 miler? At that pace?
Still not got my Garmin back
Laptop repair is £400, with 3 month warrenty, so may be looking at new one
Still in windy Liverpool
Daughter enjoyed first day of school, but novelty may be wearing off
I spent yesterday sitting in the house with my sun glasses on, after having a fun couple of hours getting my eyes checked for Laser Eye Surgery. Somehow "from" £395 per eye managed to become £3500, so that is a non starter.
Still no running (12 days now), not sure about tomorrow, either watch GNR or run myself.
Either way the full training/restart begins next week. Entered my local 10k, which is 2 weeks away (I miscalculated), so a few tempo/speed sessions should see me sorted.
Good luck to everyone racing/fun running this weekend
Lorenzo - it's Johannesburg, been here before when a good mate of mine was memorably stabbed but had to come back as the work was un-turn-downable and might make a real difference to a few people. Actually I managed a few miles this morning, round a "safe" area where everyone lives behind electric fences and razor wire, felt like death then read that it's 5,750ft above sea level so probably counts as quality altitude training....
Scooby - nowt wrong with being a specoid, esp. if it saves £££
Good running everyone, and keep necking the anti-inflammatories, aren't they great.
I'm out in the morning at mid-Windlets rugby, so just put it on to record and noticed coverage 09:30 to 12:00 then 13:40 to 14:25??? Highlights in the evening. They usually just switch channels to BBC2, but it looks like they won't interrupt the bloody POPE on BBC2!! I wish he'd sod off, he's b*ggering up my normal television schedule!! It'll probably be on red button in between, but I can't set that to record
.
Lorenzo/Speedy nice 15's.
B&B as TAR said how steady was steady?
FW you be flying young man, shame about the behaviour of the sh*ts.
12.75m for me today in a genteel nurse-maiding 8'12mm.
Poacher, I'll keep popping the NSAID, you keep away from the locals popping caps in ur ass. Stay safe.
According to the BBC website the route for 2012 Olympics is still up for grabs but for some strange reason I can't seem to create the link on here
This what you were looking for Lorenzo?
http://www.bbc.co.uk/news/uk-england-london-11333284
8 miles for me this morning at a nice comfortable 7.41 pace....out and back just in time to watch the finish of the GNR...
Looking forward to hearing from the racers AfE, SBD and Ant...
Poacher : http://www.rac.co.za/ ??? Safety in numbers and all that...!
Top Tip, runfans - training almost certainly helps you run faster.
A satisfactory day out at the GNR but much, much harder than running at that pace should be. The start was pretty horrid - as I (think) I put and expected finish of 1:25 down I was in what I thought was a decent pen - but actually it was HYOOOOGE and the first mile was slow and involved lots of waeving round people running really very slowly. Got into my running after about a mile and a half but then my Garmin went a bit wonky in the underpasses and was reading about 0.2m short, but after what it told me was a 5:47 second mile (it wasn't - nearer 7:30) it was showing 6:30 per mile til the road went upwards when I slowed to just under 7's.
The stated target was sub-90 so I reckoned with a few 6:30's I could afford to slow a bit on the uphills, and sure enough I hit 5k in 21m, 10k in 42 and 15k in 63m - so "even paced" was the name of the game and as sub-90 requires 21:20 per 5k so I had maybe a minute in the bank.
But at about 10miles I started to really feel the lack of training and/or the surfeit of lbs - and whilst I didn't slow too much it just got really, really hard. The top of the last climb is just after 11m and that section was really tough, with a 7:08 mile, and even the amazing support on the sea front didn't produce a significant accelaration although I did dip down below 7's again.
The finish seemed to be getting no nearer, and as my Garmin said 13.1m before it was properly in sight I got momentarily grumpy and wished I was somewhere else.
In the end it was 1:29:08 for 489th place - so definitely in the "satisfactory" camp but far too much like hard work. In the "race a celebrity" stakes I took a scalp I've been after for a while, passing Tony Audenshaw (or "Bob off Emmerdale" as he's known in our house) on the Tyne Bridge, but I'm sure Nell McAndrew will be pleased to take revenge for the kicking I gave her in the Dewsbury 10k in 2007.
AofE- Well done mate - good run, watched the race this morning, never fancied doing a "big" race and watching made me think "no not for me" so many people to get around, must be a mare.
Easy couple of days for me, had a bit of a bad one Friday, went out for 20 miles trying to hit MP 7:20 avg but knew after the first mile or so was n't going to happen, ended up with 7:55 avg and last couple were a real struggle. Just stretching and core work today hoping achilles calms down before hitting the roads this week.
Nice running AFE - as you say , they feel pretty tough if you've not been doing alot of specific training. Pretty darned respectable time all things considered. I ran a fair bit of VLM with Tony/Bob Audenshaw this year. As you may remember he was dressed as a baby complete with dummy etc. He seemed a very decent chap getting involved with chat with the crowd. I think when you're racing a half it seems a long long way at 10 when you've still got 3 to go...<img /><img />
Barry - just sounds like a bad day day. We need those to make the good ones feel better. Well done for still grinding the miles out which some say counts more as time-on-feet than anything
16 for me today at 7.20.Had intended to do 18 but got a very mild tweak in calf at 10ish and slowed down and cut the last 2 miles. Only 2 weeks til Loch Ness so not the time to be doing anything daft methinks. Fotunately calf feels absolutely fine now
The little ones first day
AfE congrats on the run and holding it together at the end. A part of me fancies doing the GNr and then a part just thinks it is too big to even be fun.
BarryB whilst the pace may not have been there, a 20 miler is a 20 miler. Hope the niggles clear up.
First run for me for 13 days, 95 mins. I would guess effort approx 78% rising up to low 80s towards the end. I guessed distance at 12 miles (7:55pace), Mapmyrun gave me 12.75 (7:27pace).
I was slightly disappointed with 7:55, I don;t think it was 7:27, so somewhere in between is a good day. No pain from the calf either.
I think GNR would be fine if you could get in with the "faster club runners" section right at the front, but I don't know what the qualification is. There were people in my pen (fastest of the 'ordinary people' pen) who ran 1:17 or so - but there were also people running c2hrs in the same pen.
Ah, what a little Scoobie cutiepie.
Nice one andy. Would you run it again?
Bless, SD - I always remind myself that in 10 years' time my nephew will be a grumpy teenager who will want nothing to do with Auntie Joolska who will undoubtedly cramp his style big time!
Still a respectable result, Andy, although I appreciate your standards are creeping up! They had an interview with Tony A on the Beeb coverage - he should join this thread because he'd be in good Ultra Nutter company; the guy did a marathon last week and a 50-odd mile ultra the week before! And then ran GNR dressed as a banana today...