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Lucozade Sport Super Six: Wotsit (sub-4:30)
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Am back. Am wrecked.
Easy 20 mins = 10.24mi (158bpm)
Hard 20 mins = 9.03mi (180bpm)
Managed to coordinate it so that the *whole* of the hard 20 mins was uphill. Which is both good and bad. The lovely flat Bourton 10k should be a piece of cake!
Had a little moment 12 mins in where I thought "Hey, I'm really getting in to running at this pace, even up a hill" then 4 mins later my legs ran out of power and I felt like I was wading through custard. But, I kept the pace going. Just. Then I walked the 0.3m home. I'm not too proud
Wotsit - were you out with BPJs tonight? Thought I may have seen you guys as I came back thru town, but didn't catch even a glimpse of another runner tonight. May have been due to me not leaving the house til 7.30pm though!
Sounds like a good effort though anyway.
Hi Wotsit, just popping over from sub 4.30 thread
Cor you should be feeling really chuffed with yourself. The 20 mins hard sounded REALLY HARD. Did you have someone with you pushing you on. The trouble with me is that when I do hard fast sessions I almost always slow down too early cos theres no one to tell me off.
I don't do hills (unless i'm going down them)!!!!
What you doing this weekend?
Hi Wotsit
Not that I'm not with it or anything but I've only just realised you are a Super Sixer after reading the 4.30 thread
Anyway now I feel like I'm communicating with a celebrity
Had a quick read thro' your recent posts - really impressed and envious. Will keep up to date now. Good luck
Hi Wotsit,
You continue to be a total star! Great session and well done. I can't believe you chose to run the harder 20 mins up hill! Keep up the good work and lets chat later. I will also see you tomorrow at the Lucozade training day with Liz. We will be on the track with no hills and the session that has been set will really help with pace judgement as we move forward.
Did I also read that you guys are now discussing mixing your Lucozade sport with spirits! You should be ashamed.....................I am going to have to think of some running fines.
Best, Nick
Hello Nikster and Relaxed
Lovely to see you both. Anyone need any lucozade? A lorry brought additional supplies this morning 
Just in case anyone thinks I'm some kind of masochist, I live at the top of a hill so any run away from home ultimately ends in me having to run back up the hill. The track work tomorrow should be a piece of cake, on the lovely flat. Or at least thats what I'm comforting myself with.
DoT - was out all on my ownsome tonight. It is much harder having to keep the pace - Alibugs is naturally faster than me, so when we run together she pushes me on. I'm just going to give her a call and find out how she found the session.
Thanks HairyThistle - sssshhhh... Nick is watching
I'm wondering if I can make Lucozade gin the same way as I did Damson gin?
My excitement about tomorrow's team training meet is now overtaking my nervousness about the track session. Whatever shall I wear?
I'd go for this.......
Oooh, it'd be swooshy when I run....
Not quite enough support up top though. It might scare people.
Wotsit - nice running yesterday.
LB - yeeeeees. Normally I might agree, but the idea of my boobs flopping out is not that appealing. Would it lose anything with a supportive sports bra underneath?
Morning Tracey G and Redhead
<passes around the lucozade gin>
Oooh Lucozade gin thanks!! Need something to keep me going as Winter Vomitting has hit the DG house and I can't keep up with the washing!!
Well done on your fast uphill running. Hope the track session goes well. It sounds really exciting!! That dress would need heels though and they may slow you down a tad
Just wear your normal running kit tomorrow please Wotsit! Will be great to catch up and review the training.
I will check the drinks....................before and after you run.
Best, Nick
Hi Wotsit, waves from the 4:30 Thread.
Excellent training, well done for keeping the pace up going uphill.
Passes glass over for some Locuzade Gin
I'm thinking of making a lucozade jus to pour over a hardly cooked piece of steak.
YUUUMMMMMYYYYYYY.
Wotsit, shall I wear the wig tomorrow?
Fatface - Yes. Absolutely. Important to practice in it before the big day.
DG - you are right. Better not go with heels this time, though doesn't Lily Allen do the whole 'balldress and trainers' look? I could be as cool as she is? Or perhaps not.
GillyM - Plenty to go around. Ice and a slice?
I prefer mine with Champagne Wotsit!
I am a high maintenance bird I is....
Sacrilege! Champagne sits alone.
Unless its cheap, in which case, pour on!
I'm so going to be breath tested tomorrow...
Hi Wotsit. Thought I'd say hi quickly. Am going to training session tomorrow too. Absolutely dreading BMI testing and fearing being slowest on track. It'll be a bit like being picked last for sport at school again!! Only an hour left of work (yup still in work!) then I may try a lucozade infused beer! See you tomorrow.
Morning Sho - nice of you to drop in
Had a fabulous day yesterday at the training session. Think I have failed in my mission to sound less over-exciteable on video though. I will fill you all in on the gory details when I get home.
I am still in London. It seems trains are few and far between today, by which I mean that there is 1, at 1.43pm. I might get that then. When I get back, I've got to squeeze in my 100 min long slow run and see my children and relieve my husband from the weekend's sole parenting duties. I'm not even looking at the massive pile of marking, or thinking about the fact that I've got an external moderators visit on Wednesday...
Hope you got home safely Wotsit. Sounds like you had a fantastic time yesterday, can't wait to see the video!
So, what does week 4 (is that right?) have in store?
DG - along at the perfect moment, as ever
Week 4
Sun - Rest
Mon – Group run of 45 mins but try to include 4 x 5 mins at threshold effort built in with a 2 min walk jog recovery in between each effort.
Tues – Rest
Wed – Pilates as normal
Thurs – Group run or alone. 40 mins with a block of 20 mins @ marathon pace (mp) built in the middle. Use the Garmin to get the pace right and aim for 4.30 marathon pace.
Fri – Rest
Sat – 75 mins Try to keep this continuous and relaxed. We are not going as far today as you have now done 3 longer runs in a row and it will be good to cut back and recover a little this weekend.. Keep the pace relaxed and conversational at all times.
Except thats not actually how this week is going to go because, slightly invariably, I haven't managed to get my long run in today, having not got back home till 5pm and being, unsurprisingly, shattered. I'm going to have a chat with Nick tomorrow - despite seeing him on Saturday I didn't get much of a chance for a chat in amongst all the other things that were going on! So I'll see what he suggests, but at the moment my week is looking more like:
Mon – Saturday's 100 mins easy run
Tues – Monday's Group run of 45 mins but try to include 4 x 5 mins at threshold effort built in with a 2 min walk jog recovery in between each effort.
Wed – Pilates as normal
Thurs – Group run or alone. 40 mins with a block of 20 mins @ marathon pace (mp) built in the middle. Use the Garmin to get the pace right and aim for 4.30 marathon pace.
Fri – Rest
Sat – 75 mins Try to keep this continuous and relaxed. We are not going as far today as you have now done 3 longer runs in a row and it will be good to cut back and recover a little this weekend.. Keep the pace relaxed and conversational at all times.
I think I might be very relieved indeed by the time I've done Saturday's run!
Glad to hear you had a good day yesterday. look forward to hearing the details.
Can't believe that you will have to squeeze the 100 mins run in on top of everything else this week! Maybe you will have to drop something else from your busy life - like sleep!
Get some well deserved rest and let me know when you need a training partner again.
OK, so the training session, these are my best bits:
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