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Aug 2009
8:17pm, 29 Aug 2009
502 posts
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chirunner
Did my first long slow plod (12.5 miles) for over 2 months and found the first 6 miles really tough at 8.30mm pace then took a drink and got into gear doing the second 6 in 7.30mm or close to target pace.1hr40 in total.
I just really enjoyed the experience and am really looking forward to getting back into marathon training. The pace for sub 3.15 I think is pretty much there in my legs given how comfortable the 2nd 6miles felt at around 142bpm HR. I think my training over the next phase is to go back to a decent weekend run and start building them up again.
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Aug 2009
10:16pm, 29 Aug 2009
2,017 posts
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Biastai
Dunc, only three people doing it I think you, a friend of mine and my good self. At least I can come second. 
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Aug 2009
12:07am, 30 Aug 2009
5,685 posts
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Ultra Dunc
I'm pacing a mate Wrexham Rob to a pb
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Aug 2009
12:12am, 30 Aug 2009
1,614 posts
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Ha! Ha!
sub 3 hr 15..go on get away with you..you bloody show offs
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Aug 2009
11:25am, 30 Aug 2009
2,020 posts
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Biastai
I was talking about Rob too! I know him.
Push him hard.
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Aug 2009
1:29pm, 30 Aug 2009
5,696 posts
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Ultra Dunc
A finish in a marathon is a great achievement whatever the time , we are looking at spending 4 hours and 20 mins running !
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Aug 2009
2:54pm, 30 Aug 2009
1,073 posts
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RFJ
Report copied -
Pewsey Vale 1/2M
I know this course is hard as have done it before, was aiming to run hard and tickle under 1:30.... but also harbouring ideas of a PB 1:27:09...
1m - 6:32 a good start but as usual so many going of way too fast
2m - 6:34 a few ups and downs but keep the pace and start to drop the fast starters
3m - 6:31 and crusing nicelyfeeling good and strong.... but..
4m - 6:51 yes there is always a but with me... well a hill, this sorts the field out well and truely, a nice long drag.
5m - 6:34 back onto pace and comfy...
6m - 6:33 still on course for a pb and still passing the odd person
7m - 6:31Through half way in near enough PB time but hard to tell, getting well and truely battered by the wind still
8m - 6:32 The wind still in the face (whichever way we turn) but the pace is still there
9m - 6:28 a burst, energy, I like it, keep pushing 4.1 to go...
10m - 6:25, the burst continues..... BUT
11m - 6:50 another but.... another hill or long drag to give its correct name and Im sure in mindthat Ive blown the PB as cant work out the maths in my head....
12m - 6:12 think what the hell and push on like a mad man and in the process take about 4 runners, 2 of wich come with me....
13m - 6:24 now have worked out the maths and could even walk a bit, but dont, have droped the others now and take 1 more place
.1m (or .18m as per the garmin) 1.05 and cross the line, surprisingly still with fuel in the tank...... and a PB.....
27th overall (5th V40) and 1:26:08 a new PB of 1.01 very happy....
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Aug 2009
3:23pm, 30 Aug 2009
1,510 posts
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LouLou
Great running RFJ and a well deserved PB!
Well done!
Wonder how BS got on at Longford...
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Aug 2009
4:21pm, 30 Aug 2009
298 posts
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Runamok
Excellent run there RFJ, really pleased for you. I'll have to keep an even more wary eye on you for the forthcoming HRRL season.
Raced the Arundel Castle 10km today and finished in a very pleasing 39:34. I was warned about the hills and my god they were right. The first 5km was all uphill before a steep descent for 2km, another 1.5km climb and then a final descent to the finish. Splits as follows - 5:58 6:48 7:18 5:44 6:58 5:48 1:00. One of the younger club runners pipped me by 7 secs but I claimed the victory as he is 10 yrs my junior
Back to marathon training for the next couple of weeks
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Aug 2009
4:26pm, 30 Aug 2009
2,021 posts
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Biastai
Nice RF! Pretty swift mate.
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