Sex-charged fop blew my junk TV quiz

[baldy]

Great job papaya, Congratulations.

Will be challenging you soon!

[Konstantin]

Thanks guys. I went on the website last night and got the times. I was really disappointed to see my time....45:04. Sat there gutted at missing the last target...untiul I realised that was GUN time. Had a look on another part and my chip time was 44:52. Finished 113rd out of 584, not bad considering I usually finish on halfway up the field.

Rest day today.

[Crash]

Congratulations on your PB Papaya!

[gms]

WAY TO GO Enjoy your well deserved rest day!

[KaliBaby]

Great job papaya, Congratulations.

Will be challenging you soon!

this freaks me out... but anyway good job Papaya!!!!!!!!

[baldy]

Great job papaya, Congratulations.

Will be challenging you soon!

this freaks me out... but anyway good job Papaya!!!!!!!!

Have you never seen a running carrot before?

[KaliBaby]

NO!

[Konstantin]

Wednesday

Was that only two days off? Seemed ages!

Calf raises and holds whle watching my little 'un at football.

Deck of cards (legs)
Mountain climbers
Glute raises
Hindu Squats
Calf raises

A few press ups and hindu presses.

Thursday

Easy run, cold and heavy rain. 3.5 miles.

Friday

Hill sprints, 1 min x 10

Sat

Rest Day

Sunday

I've done little in mileage over 6 miles since the marathon and have a 10 miler on Feb 15th. Need to get some long runs in and I have few opportunities. Today I went out and did 78:52, estimated 7.5 miles. Really difficult underfoot in places because of the heavy recent rainfall.

Tues

55 mins easy (5.5 miles?)

Wed

Calf raises

Pack of cards (A=15)
Hindu Press
Glute raises, 20kg
Mountain climber
2 x sit up
Joker - 10 Vertical jumps from crouch

[Konstantin]

Thurs

Speed session. No intervals. Went to a club session, we did a very hill road route, 4 x 0.925 miles one after another. Not what I would have planned to do but felt effective.

Fri

Easy run, 4 miles approx, 38:08. I tried to think a bit about technique and put pressure into the floor with the front foot on each step.

Sat

Deck of cards, high speed.

Sun

Evening run in the extreme cold. Wore loads of clothes and long trousers . Very windy too. About 8 miles, 88 mins, plenty of hills.

Tues

Icy cold run, had to be careful underfoot. I reckon it was about 4.5 miles but slippery and hilly, 55 minutes.

Wed

Indoor leg sesion - with no quads and no cards (!)
20kg bar. Did glute raises and tried to stand on the stairs with it and do claf raises. Balance is really difficult but I got a lot out of it.

I think I need to jump more, so started off with a 1 litre plastic bottle something like 35 cm tall, and just jumped over it a few times.

[emm7]

well done for the hill training

[Konstantin]

Thurs

Interval training in the rain. The miles seem to be working well, I think I'll work on reducing the rest intervals. I've worked them dwon from 1:20 to 1:00, maybe 0:50 next.

Tonight:
Warm up 5:09
Mile times:
6:36 (0:56 rest)
6.49 (0:50)
6:53 (0:49)
7:06 (0:49)
7:11

warm down

Average 6:55 (51 rest)
There's more to go on this.

2 weeks now to by 10 miler. 2 targets 79:03 (pb) and 75:00. Assuming OK weather the first looks very acheivable, the second seems quite ambitious from here.

Fri - Rest

Sat

Last long run, 92:39, so probly about 9-9.5 miles. Fair bit of hill in there.

[Konstantin]

Bit of a crap week. My car broke down on Monday, I got towed home and discovered there's a big repair bill - very big. I was a while waiting for a recovery truck and got cold, and think I picked up a wee cold in the process.

No training until tonight (Fri). I did 4.3 miles easy, even took my dog. We did 44:18, I think I might have been a tiny bit faster without Jake, he's a lazy boy.

The 10 miler is on Sunday, I'm nothing like as ready to go as I was for my last 10k, but we'll see how it goes.

[gms]

Sorry to hear about the bad week. Car repairs always stink.

[Konstantin]

Not feeling brilliant about this race but turned up. Two years ago I did this in 79:03, I expected a PB but had my 75 min target in mind too. Anything between the two would be acceptable.

Got boxed in at the start but settled in comfotably to the target pace of 7:30. A few fairly decent hills around but I coped OK, and as we got to halfway, it was clear that 75:00 was on. Took a fuel gel on 7 miles, and at 8 checked my watch to find I was 1 min behind schedule, so had to do 2 miles in 14 mins. This included the worst of the hills, but also a lap of a track and my customary fast finish.

It looked like I was on course vaguely, and passed a lot of people over the last mile. Running into the wee stadium was great, time was looking good and under instructions from a finished team mate passed about 6 other runners on the last lap. On the last straight I hammered it, working especially hard on my powerface. Good result, good time, good finish.

OK, so did I hit my target. Well, my watch says I did somewhere between 74:49 and 75:01. So.....? There was no chip and my hand timed time was based on uncertainty over the start line.

Official time was 75:09 but it took me a while to get over the line. I think I'll have to settle for 75:09. Happy with that.

This has shown me that I am capable of a much better HM time than my current 1:47:37. Today I ran 7:30 miles. If I'm feeling better, have trained more etc., I reckon I can do these for a fall HM - and the course ain't bad. That puts me at 1:38:10 (approx).

BTW, the avatar picture is from the same race 2 years ago.

Splits (not all miles were marked):

Mile - Time - Cumulative
2........14:47
3..........7:25......22:12
6.........22:50.....45:03
7...........7:15.....52:19
8...........8:40.......60:58
9...........7:06.......68:05
10..........6:55.......75:00

[james79]

Nice one Papaya. That's a 4min improvement - you have to be happy with that.