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Thursday, 3 January 2019 - Nothing comes easy and that's a fact
Morning 
Back to the grind today.
Good to see you on here Hazel
I work in ks too (I'm German) but convert my runs into old money when I post.
Today's lyrics: Nothing comes easy and that's a fact.
Minus 5 this morning. Not sure how my body will cope but I shall find out in a minute.
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Comments
We're forecast the same kind of temperature tomorrow chicksta - I'm not looking forward to it! Hope conditions were ok for you to run.
I don't like k's because there are too many of them to run Hazel
I'm cold just thinking about it OH.
Glad you had a nice day Alehouse.
What: short and easy
Why: tapering
Last hard: tapering
Last rest: 27/11
Lyrics - familiar but can't name that tune.
OH/Alehouse: I live about 10 miles from Berne.
OH: I shudder when I read about the swimming. Some jump in the river here (currently 5.91 degrees apparently). Might be tempted to dip my feet in the sea though as I don't get to see it very often.
Chicksta: Hope the run went well, similar temperatures here and a beautiful morning.
LMH: I'm not training for anything particular at the moment - just trialling a bit of P&L as I did well on P&D and want to drop down to 10k to HM this year rather than full marathons. Should look around for a race though, there are not too many around at the moment.
Donaldo: any chance of a pic of the ice?
Benjiy: enjoy the gym.
What: intervalls later
Why: P&L
Last hard: looking out of the window at the lovely weather and being stuck at my desk
Last rest: 1/1
Lyrics: hmm - not familiar.
Ale - Belated birthday wishes, hope you blew those 29 candles out in one go?!
Hazel - Welcome. You will no doubt laugh in the coming months when we talk about the glacial and freezing temperatures here!
What - U11 coaching so easy running
Why - back in the routine
Last rest - December
Last Hard - Tuesdays
Yesterday's lyrics were "It's my party (and I'll cry if I want to)", originally by Lesley Gore. My birthday song of choice!
No candles at all, Dustin!
What: short run and long fitness suite
Why: easy running day
Very grey again here, and cold.
What: 70 min watt bike including efforts d&d mtb ride at Cannock Chase PM
Why: double bubble with dastardly dick and a small dog
Last hard: today
Last rest: October 31st
Lyrics: I believe so
Just completed my pace making schedule through to Manchester Marathon
I have decided to stick to the original season goal and qualify for ITU/ETU duathlon champs and race at the National Standard distance champs.
Funny thing about hair ice. I've never heard of it before but by coincidence they featured it on local telly last week and a few days later it's mentioned again in Don's post.
Gobi: Nice pacing schedule. Must be a rewarding thing to get others fulfill their potential and race to a PB. Good luck qualifying.
Just about managed to stay upright. Pride and bones still intact 
Hazel: enjoy those intervals (if they can be enjoyed …) I did a few weeks on P&L before xmas but just as I was supposed to do the first set work went mad and I cut myself some slack. No such luck this time around if I want to race a decent half in April …
Managed 10 miles in the end but my hands were absolutely frozen despite wearing gloves. I had serious trouble getting my key into the lock. Another comedy moment: Nearly got floored by a pile of horse shit. I'd misjudged its height and the fact that it was frozen solid. Left foot was caught. Cue arms flailing all over the place and a look of utter panic on my face
Do you pace for one of the race organisers Gobi or just for friends?
Just because you're in the south doesn't mean the rest of us don't get weather Dustin
I don't think there are many races anywhere at the moment Hazel - the early HMs always seem to fill up very quickly.
I use the Met Office forecast Benjy as I usually find it to be the most accurate. Cold enough out there today but tomorrow is forecast to be worse - how I long for those hot days.
How is everything feeling Alehouse?
Smiled at Chick!
What: very gentle 20 minutes or so. Very well wrapped up (2 pairs of bottoms, three tops, hat): too warm!
Why: recovery run. Am trying not to up the kms too quickly, sticking pretty much with the 10% increase rule max: biggest week recently has been just under 30 so don't want to exceed that by too much yet with my recent injury record!
LMH: thanks for asking! I was going to say that everything feels old, but it doesn't! Achilles and lower calf are a bit niggly and will have to be managed. Wardi suggested one of these:
https://tensmachineuk.com/ultrasound-and-massagers.html
Any thoughts?
Nice series of outings lined up, Gobi. The only thing I intend to do is February's LFoM 5k, plus some gentler parkruns.
Last year I also had a few outings as an official event pace maker and have done the same at parkrun on multiple occasions.
I know that Wardi swears by his Alehouse but my physio is very sceptical about the efficacy of ultrasound for most injuries.
Welcome Hazel to the madhouse;-)
What: 5.1 miles
Why: All my legs wanted to run and even that was tough
Last Hard: Last 2 miles were tough along with -2temps:-(
Lyrics: Yes
Even colder tomorrow so going to go to the seaside where it will be 2 degrees warmer but at least it means I run;-)
Miles makes smiles.
Progression
Lyrics, yes I think so.
Ouch to the hands Chicksta. I had to giggle about the horse shit (and again when I ran past some on my run earlier..). Be careful though please. Well done on the yoga.
No heat please LMH I had to hibernate from it for quite a bit this summer. Could be a bit warmer at the moment though.
Sensible to do the gradual increase Alehouse.
WP I'm jealous of your seaside.
Thanks for the pic Donaldo. Would love to see that in real life.
I got my intervalls done on a combined shop&run outing. As often on a fairly level stretch of smooth tarmac and measured by GPS so probably not that accurate but I do what I can.
Could have bagged myself a chicken as it was freely ranging on the wrong side of the fence but it fortunately ran away from me rather than under my feet.
welcome Hazel... :-)
Lyrics yes
some good solid trg and race plans, (looks more than you did last year Gobi)....
1 set of hard intervals for a while tonight, 7 x 300m off 300m rec 4.6m in total.
3 x 10ks booked for me, Slough (Black Park) 10k Trail, Winchester 10k and Limassol 10k
Take care all
Lyrics no
Happy belated birthday AH
Have swum down the river in Bern (October). Strangest bit was walking 2k upstream in the capital city dressed only in swimming trunks!