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aws
well done on toughing it out. No one said it was easy, if it was everyone would do it!!!
Interesting that your avHR went down as the run progressed until the last few miles. Your underlying fitness was showing through.
When your body has fully absorbed this training load and recovered you will be ready for the marathon - and for some great running after it as well.
I did have to laugh at the disruptions to your recovery - how many times have I come in from a long run and found g'children eager to go off to the park, or just eager to play, and all I want/needed to do is feed and rest
!!!
Enjoy.............................................
Tracey
good going turning our legs over at that pace - hope the cold is gone completely
Ceal
ground to third+ floor in my house!!!
aws - you need to tell the kids that they need a nap
Ceal - still have snotty nose.
sorry to take so long, I got called away from my pc!
aws
wow, well you did it. Hats off to you. I know the temptation of wanting to stop when one sees a welcome door. We sometimes, used to run 3 x 6.5 mile loops to make up 20 miles and passed our front door twice.
I really feel for you having to do g-dad duties after your loooooooong run. I hope that Angela is managing to do most of the work, and you can just do the drawing and painting/other sitting tasks with them and the such like. Well done for caring for a young cat with climbing abilities!
You really need to refuel well now and recharge on your batteries with plenty of rest when life allows it. You have done ALL the hard work now until the big day. You have trained diligently and as prescribed, all credit to you. There is nothing more you can do now that will help the race be run any faster by you, it is now important to recover.
I'm glad I didn't have to run 21 miles
Tracey
good effort today, your last mile was a speedy one.
TS
I thought I had problems with half the number of stairs that you have. But you have a storey more than us. But I do have to go up and down them many many many many times a day!!! I couldn't be bothered with the commas, sorry!
did anybody see the skipping on the BBC1 breakfast news this morning. It was phenomenal. I'm sure it would be good running training.
TS
My shoes, there are two little boxes under the main shoe which show the bottom of the shoe in one of them.
mizuno wave rider, ladies
I think they look very similar to the supernovas.
Afternoon
Lots of great running going on today
aws - Hats of to you excellent run, you have gone further in training than i ever did and now the feeling of just wanting to stop.
JJ - Thanks for the congrats, hadn't planned on doing it till about 10 days-2weeks before. I'll be better prepared next year
I'm just back from a long run, though i feel a fraud calling it long with it just being over 12 miles. Since i am now concentrating on the southend half i will be trying to keep to near hour runs most weekends but also being a fan of varying the pace during a long run i've decided to do part of these runs at half marathon pace
12.18 miles
1:53:52
9:21 pace
157 avg HR
84% WHR
Today easy miles
5 miles @ HM pace
1 mile easy
3 miles @ HM pace
1.18 miles cool down
It didn't go to plan though HM pace is 8:35 now
Split time Avg. HR Max. HR
10:08 137 149
10:09 144 152
9:02 159 163
8:46 162 165
8:53 164 167
8:43 165 168
8:49 166 169
10:01 156 166
8:52 160 164
9:10 162 169
9:08 159 165
10:14 153 162
1:52 155 156
2nd lot of HM pace was supposed to be 4 miles but as i was slowing down decided to call it a day
Maybe not completely recovered from last week, it took more out of me than any other race has in a good number of years. also an absence of hour runs recently may be a reason
Tracey, know what you mean! If only I could maintain the pace of my fastest k last week, I could get under 50 minutes! Maybe one day I'll be able to string them together.
ceal, I did see the skipping - amazing as you say. Perhaps something sharkie could atempt with her fast footwork? We have also noticed deterioration in the roads around here.
MT, hope you & Liz enjoy the musical. Great pace from you again.
TS, trouble is, once we've been twisting and turning down all sorts of forest tracks, I have to follow the coach or get lost. I actually don't mind mud too much, but they were new shoes, so I tried to protect them a bit!
K2, the shoes I liked were both the Saucony Grid Hurricane 8 and the Grid Hurricane 9, both of which have been discontinued I think, though I might find old stock somewhere.
aws, many, many congratulations on completing that mega run. As ceal & TS said, the preparation is now complete, and the hard work done. I know I felt really weary for my last couple of runs, and couldn't believe it would come together on the day, and that I would be able to run further and faster, but so it proved. Recovery with the grandchildren is no recovery, but perhaps it will do you good to keep moving gently for a little while. I do have a grandchild, so know I am talking rubbish about the 'gently' - take care!
Good evening everyone. Some very good running as always. Can I single out aws for a special mention, for a very gutsy 21 miler? Well done that man! I'm assuming that will be just about it now, as far as longer runs are concerned, before the day?
I've not been out at all since a steady 8.3 miles with the club on Monday. With a 10K race tomorrow morning and then a half-marathon next Sunday I decided a few days rest would be no bad thing. Conditions look good for tomorrow, cool with light winds. Apart from a short steep decent early on and a similar ascent about a mile further on, it's a pretty level course and I'm hoping for a good time.
aws,
Serious hero status is due, very well done.
Pammie,
Impressive running for that distance, you and aws have made my efforts today a little shabby.
I ran at an easy pace until about 16k when I started to pick it up and then held a sub half mara race pace until about 1k from home and then jogged it in for 21.8k or 13.4 miles.
Mick
Avg Pace = 5 mins 6.194 secs
Fastest Lap Pace = Lap 17 - 4 mins 29
Slowest Lap Pace = Lap 2 - 5 mins 41.
Total Selected Time = 111 mins 20.670 sec
Total Selected Distance = 21.82 kms
Selected laps Average %WHR = 72.8
LAP DETAIL
Lap01 Distance = 01.00 km/00.62 ml, Duration = 05:27
Lap01 Pace = 05:27 per km, 08:46 per ml
Lap01 Avg HR = 121, %WHR = 53, Max HR = 127, Max %WHR = 57
Lap02 Distance = 01.00 km/00.62 ml, Duration = 05:41
Lap02 Pace = 05:41 per km, 09:10 per ml
Lap02 Avg HR = 129, %WHR = 59, Max HR = 139, Max %WHR = 65
Lap03 Distance = 01.00 km/00.62 ml, Duration = 05:21
Lap03 Pace = 05:21 per km, 08:37 per ml
Lap03 Avg HR = 133, %WHR = 61, Max HR = 139, Max %WHR = 65
Lap04 Distance = 01.00 km/00.62 ml, Duration = 05:12
Lap04 Pace = 05:12 per km, 08:22 per ml
Lap04 Avg HR = 139, %WHR = 65, Max HR = 145, Max %WHR = 69
Lap05 Distance = 01.00 km/00.62 ml, Duration = 05:07
Lap05 Pace = 05:07 per km, 08:14 per ml
Lap05 Avg HR = 144, %WHR = 69, Max HR = 147, Max %WHR = 71
Lap06 Distance = 01.00 km/00.62 ml, Duration = 05:07
Lap06 Pace = 05:07 per km, 08:14 per ml
Lap06 Avg HR = 146, %WHR = 70, Max HR = 151, Max %WHR = 73
Lap07 Distance = 01.00 km/00.62 ml, Duration = 05:06
Lap07 Pace = 05:06 per km, 08:13 per ml
Lap07 Avg HR = 148, %WHR = 71, Max HR = 151, Max %WHR = 73
Lap08 Distance = 01.00 km/00.62 ml, Duration = 05:15
Lap08 Pace = 05:15 per km, 08:26 per ml
Lap08 Avg HR = 147, %WHR = 71, Max HR = 151, Max %WHR = 73
Lap09 Distance = 01.00 km/00.62 ml, Duration = 05:04
Lap09 Pace = 05:04 per km, 08:10 per ml
Lap09 Avg HR = 151, %WHR = 73, Max HR = 153, Max %WHR = 75
Lap10 Distance = 01.00 km/00.62 ml, Duration = 05:05
Lap10 Pace = 05:05 per km, 08:11 per ml
Lap10 Avg HR = 152, %WHR = 74, Max HR = 158, Max %WHR = 78
Lap11 Distance = 01.00 km/00.62 ml, Duration = 05:00
Lap11 Pace = 05:00 per km, 08:02 per ml
Lap11 Avg HR = 151, %WHR = 73, Max HR = 156, Max %WHR = 77
Lap12 Distance = 01.00 km/00.62 ml, Duration = 04:58
Lap12 Pace = 04:58 per km, 08:00 per ml
Lap12 Avg HR = 154, %WHR = 75, Max HR = 157, Max %WHR = 77
Lap13 Distance = 01.00 km/00.62 ml, Duration = 05:20
Lap13 Pace = 05:20 per km, 08:35 per ml
Lap13 Avg HR = 151, %WHR = 73, Max HR = 156, Max %WHR = 77
Lap14 Distance = 01.00 km/00.62 ml, Duration = 05:13
Lap14 Pace = 05:13 per km, 08:24 per ml
Lap14 Avg HR = 153, %WHR = 75, Max HR = 157, Max %WHR = 77
Lap15 Distance = 01.00 km/00.62 ml, Duration = 05:22
Lap15 Pace = 05:22 per km, 08:39 per ml
Lap15 Avg HR = 153, %WHR = 75, Max HR = 160, Max %WHR = 79
Lap16 Pace = 05:08 per km, 08:16 per ml
Lap16 Avg HR = 142, %WHR = 67, Max HR = 151, Max %WHR = 73
Lap17 Distance = 01.00 km/00.62 ml, Duration = 04:29
Lap17 Pace = 04:29 per km, 07:14 per ml
Lap17 Avg HR = 159, %WHR = 79, Max HR = 164, Max %WHR = 82
Lap18 Distance = 01.00 km/00.62 ml, Duration = 04:33
Lap18 Pace = 04:33 per km, 07:19 per ml
Lap18 Avg HR = 165, %WHR = 83, Max HR = 171, Max %WHR = 87
Lap19 Distance = 01.00 km/00.62 ml, Duration = 04:34
Lap19 Pace = 04:34 per km, 07:21 per ml
Lap19 Avg HR = 168, %WHR = 85, Max HR = 171, Max %WHR = 87
Lap20 Distance = 01.00 km/00.62 ml, Duration = 04:35
Lap20 Pace = 04:35 per km, 07:23 per ml
Lap20 Avg HR = 169, %WHR = 85, Max HR = 171, Max %WHR = 87
Lap21 Distance = 01.00 km/00.62 ml, Duration = 05:02
Lap21 Pace = 05:02 per km, 08:07 per ml
Lap21 Avg HR = 164, %WHR = 82, Max HR = 170, Max %WHR = 86
Lap22 Distance = 00.82 km/00.51 ml, Duration = 04:32
Lap22 Pace = 05:32 per km, 08:55 per ml
Lap22 Avg HR = 149, %WHR = 72, Max HR = 153, Max %WHR = 75
A hard week for me, 53 miles with 2 speeds sessions, 10k tempo at race pace and 4 x 2k at sub race pace and my long run with a pickup.
Mick
Graham,
I joined this thread a year or so ago with the expressed objective of breaking 1:40 in the half marathon. All of my running has been focused on that goal.
As a 35 year vet of competitive running it is hard to admit that you do not know how to get the best out of your body. I have always been well motivated and focused but that is not enough as you get older. You just have to know how to get what you want to happen without getting injured.
I have learnt a great deal and applied that knowledge with gusto. I am ready to race and more importantly my body is too. The only thing left to chance is the weather.
I have two weeks to go, that is one more intense week and then taper.
This is my PB race but a month after that I have my race race where I will take on the best 60 year olds in the city area and I badly want a medal but it will require a much better time than 1:40.
BTW, I am not a competitive person just don't get in my way.
Mick
Evening all
aws well done on the 21 miler, I find these long runs so difficult when I'm on my own so hats off to you. Hope you get a restful evening.
TS great pace from yourself, Pammie good miles again and Tracey good pace on yours. Ceal another good session.
Graham good luck for your race tomorrow.
Diana car is OK at moment , thanks, but it's on trial and may have to go back in for further adjustments.
Ceal "All the fun of the fair" is based around David Essex's 1974 (?) album of the same name and is set, as you can probably guess, in a funfair with DE as the owner. I'm always intrigued how many mature ladies get all giggly and girlie when he comes on stage and well when he said as a young man he was skinny with dark curly hair they went mad
. It was an enjoyable afternoon and the "plot" held the songs together, interestingly he hasn't insisted on himself singing all the "hit" numbers but lets the younger members of the cast sing a lot of them.
Liz is very tired now and is resting on her bed just waiting for the carers to sort her out. I know it takes a lot out of her but she gets so much enjoyment from the musicals tha it is worth it. I think she is just about to buy tickets for Singing in The Rain in September.
Mike T
The RW site stopped recognising me yesterday for some reason, logging in didn't work and I've only been able to get on here by re-registering. However, I've now found I can log on from another computer as my original self... So depending on where I am, you may see me as Chouette or the real Chouette.
Anyway, here we are...
Hello everyone, and thanks for the greetings.
While I'm moaning about the site, why do some of aws and Pammie's splits have phone numbers next to them? Or is it just me seeing this?
And GOOD MORNING. A damp and pleasant one after a thunderstorm last night. Looks as if it's been snowing with lots of apple and cherry blossom on the ground.
Mick
When does your spring arrive? I hope you have some signs of it peeking through the snow after your long long winter.
Is anyone racing today?
MT
I love musicals too. So glad Liz had a good time.
So aws must be doing a marathon. (Why else would anyone choose to run 21 miles - aaargh!) Thank goodness that longest run is over.
Tracey too?
Impey
In France 13 is mostly regarded as a lucky number and is very popular in the lottery. I believe Sheffield is a hilly half, picturesque too.
Ceal
Good news about your eyes, and Stewart's. I didn't know distance vision could improve. Yes, the euros certainly come in handy and I've just taken delivery of lots of lovely new Odlo gear.
K2
There are two ways of measuring cholesterol, grams per litre and millimoles per litre, and the two figures you gave sound like one converted into the other. It's usually given in g/l here, with the mmol in brackets after.
Just couldn't get my HR up yesterday, and only half my 10 x 30secs hill reps made it into Zone 2. Though it was hot, which should have helped. Perhaps I'm getting fitter...
Will go and plod a few damp ks in Zone 1 now...
Happy Easter everyone.
Chouette - Yes I am doing a marathon, well three this year. FLM, Halstead on the 10th May and Beachy Head. Bernard is also doing Beachy Head Marathon too.
Good Morning,
It is still very dark and dreary here, just as it has been for the last 2 days, very disappointing weather. My daughter and family are in Tenby at present and have had 2 beautiful sunny days, and last night's text suggested that they were all a little sun-burnt! Bring it on here please Mr Weather Man.
Hello the real Chouette,
Strange problems you are having with RW web-site, but nothing surprises me on here. I think we could do with a thunder storm here to move the weather along, we seem to be stuck with something that I am fed up with.
aws
How are you feeling today?
Tracey
you are mad, totally, 3 marathons.
MickC
you make your 13+ miles seem a lot longer than that in the way it is presented. Quite impressive!
Happy Easter everybody, any chocolate going spare?
I googled the show and sort of recognise the music. I have always been captured by David Essex eye's.
Yes, Happy Easter to all.
Tracey
You are very brave, and FLM and Halstead must be horribly close together. Good that you'll have Bernard for company at Beachy though.
Ceal
Hope the weather brightens for you. I have no chocolate, but can offer some virtual sourdough hotcross buns later. It's an Australian recipe and the dough is supposed to be at 28° so I've put it in the greenhouse!
Total of 9.3k done. I keep setting new training records for this route but it gets harder and harder to keep HR going...
2k warmup then:
5:30 av HR 162 (below Z1)
5:38 168 (Z1)
5:52 169 (Z1)
5:48 169 (Z1)
5:52 169 (Z1)
6:06 170 (Z1)
then cooldown.
good morning () - that's my attempt at an Easter egg
JJ
!
welcome back. You did well to get out and run when so jet lagged - good going
Pity the doodle can't speak - she may have paid you a compliment as well
Chouette - new and old
!
nice to see you in both versions and running well!! Must get those legs truning over faster - I feel 400m intervals coming on
Laughed at you putting dough in the greenhouse!!!
MickC
!
I thought Canada was stiil imperial - there are too many K's in long runs
Still looking good though
There are days when running is frankly a bit of a chore and then there are those when it is the easiest thing in the world. This morning was the latter.
Awakened early by the chatter of the mistle thrushes in the tree near our bedroom and when I slipped out the door it was the most perfect running dawn imaginable. Clear, still skies with some high level herringbone cloud keeping the direct sun off but still bright and sunny with cool, slighly moist air that slid like silk across one's skin with the whispered promise of easy running to come. Even the moor tops were still, the long brown grasses untroubled by even the lightest breeze and I was almost completely alone apart from my usual serenade of curlews and larks.
Same 15.1 miles as the last few weeks in 2:10:53 (8:47m/m) and a avHR131 with a max of 151 on the b*stard hill to remind me that even simple pleasures have sometimes to be paid for
01m 9:17 hr118
02m 9:02 hr132
03m 8:56 hr129
04m 9:29 hr136 the hills feel easy - I have to keep the speed down to keep HR in the zone
05m 9:14 hr136
06m 8:27 hr132
07m 8:32 hr128
08m 8:08 hr128 easy this running stuff!!
09m 9:03 hr139 big hill intrudes some reality
10m 8:32 hr133
11m 8:13 hr130
12m 7:57 hr131 a pair of runners have to be overtaken with style!
13m 8:05 hr132
14m 9:19 hr137 the b*stard hill intrudes and my knees pain with the effort of getting up
15m 8:22 hr138 easy peasy
It shows, I guess, just how much benefit comes from a cut back week, even an uninentional one, as this was so much easier than last Sunday's run despite being over 4 minutes faster and HR down 4 bpm
Welcome home JJ. You must have fell asleep on your run for that 3rd k. Doodle has missed you. Is she following you around everywhere.
Chouette - Halstead is 2 weeks after FLM, have done a marathon 2 weeks after Beachy before so not worried.
Good morning,
Another bright but cool day and a rest day for me.
Chouette,
I think TS's comment is a good one, time for some short stuff. Spring has arrived here, most of the snow has gone and the ground has thawed in the sunny areas. The daffs are all peaking through but it is still going below zero at night. The weather will change suddenly and then it will be very hot. I am hoping it doesn't happen before race day or I am toast.
JJ,
Welcome back, Very consistent tempo, any idea what the hr was doing?
ceal,
Spare chocolate, yeah right we are going to admit to that.
Yes my report are a bit long winded but after running 20k every weekend for the last year, a half marathon no longer feels like that.
I am writting a new programme that will allow me to look at individual runs very quickly and compare hr and pace profiles for a small number. I am adding export facilities that will allow me to export with laps set at any distance so my reports will be a little tighter.
TS,
Canada is completely metric except body weight, people still talk in pounds.
Another solid 15 miles in the aerobic bag.
Tracey,
2 maras only 2 weeks apart !!!! I have trouble doing that with 10ks.
Mick
Afternoon all
Chouette nice to see you (both) back.
Welcome back JJ, that was a good run this mornng after all the travelling.
TS another good 15 miles from yourself, it's nice when it's one of those days isn't it.
Ceal thats you and Liz both - re the eyes.
Tracey 2 marathons 2 weeks apart, mad - I couldn't cope with two in one year
, you really are amazing.
This mornings run was damp, cold and muddy ( more of that later ). We were a select group of 4 this morning, two recovering from Paris and one recovering from injury so it was a very gentle run. Summary
10.96mi n 1.47.17, ave 9.47, ave HR 122, wHR 57%.
One of the country lanes was flooded for a section so we had to sneak past on the muddy bank, typical as I was wearing my nice clean new'ish shoes. Well I managed to save them for a while by falling into the mud, feet in the air - finished the run looking very multi-coloured, at least I had a soft landing!!
Mike T