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got this yesterday

20 miles. going out was fun coming back was windy hell

Sda news. He was such a friendly guy :(

as I'm meant to be training solely in the endurance zone until my speedwork phase starts next week I've been thinking about the impact of adding in some faster bits towards the end of the run and how that might alter the way your body adapts to the overall session as the changes happen in the recovery period after the run I believe.

so if you push yourself out of the zone you wanted to get the gains in does your body still adapt the changes at the lower intensity for the training you have done or does it just improve the systems that kicked in when you went to the harder stuff?

e.g. would you still reap the low-end benefits of running at endurance pace for 4 miles if you ran at tempo pace for a further 3 miles or would your body just adapt itself at the tempo pace instead as it recovers? or would it diminish the returns somewhat?

http://www.mcmillanrunning.com/index.php/articlePages/article/2

Fast finish long run?

I have only used for cycling as I never did anything else. I would like to know how does it work for running but I know very little about running training.

If people want to learn about training with a PM, I think that the best is Training and Racing with a Power Meter by Andrew Coggan, Hunter Allen

Training Peaks is the best option - i think - though the interface sucks and WKO+ doesn't work on a mac :( (at least until last Summer that it was the last time I opened it)
I find the ATL CTL TSB curves quite useful

you are so organised. well jel!
I am doing the myasics plan for Paris Marathon in April, even tough I am not convinced by it as it doesn't have any speed work. I am finding quite difficult to create a plan myself even though I know how it should be - more or less-

I may continue with this until 12 weeks to go when I will start Macmillan's training plan. From all the stuff I read it is the one I like the most.

I hated the greenwich Park hills :)

I am loving adidas adizero 2

Overnight, Gosport BMX Club was broken in to, 9 bmx bikes stolen, these bikes are proper race bike so in my opinion will be hard to move on. This club does all it can to encourage the local community and whoever into the sport, the bikes have been built up over the last 6 years, these bikes are lent out free of charge to encourage new riders into the sport, now some scumbag has ruined this for the club. The bikes missing are
Kuwahara Mini (white)
Haro Pro XL (Black)
Kuwahara Mini (White)
Haro Pro Cruiser (Black)
Haro Expert (Silver)
Haro Pro (Gold)
Haro Micro Mini (White)
Haro Junior (Black)
Freeagent Mini (Black)

RIP Rider

Ivan Szazi in Sao Paulo one of the best for Japanese

How can you prove that you an accredited rider at HH, I wonder?

This is often a symptom of not letting the heel "kiss" the ground very briefly.

While heel striking is wrong, landing just on the forefoot with the heel not coming down is also wrong (except for flat out sprinting). The heel should come down ever so briefly after contact with the mid foot. This stretches the achilles and by extension the calf. Not doing this means the calves always stay contracted.

Thanks for this info. My calves are killing me, some days I can't walk especially after doing intervals. I was worried that I would be heel striking but is the opposite. Foam roller worked a treat even though i didn't believe it would.

So sorry to hear this RIP

tiny weeny people are hyper committed :)
They don't miss a session! Oh the crying when they do!

The go-bmx is a class for women that is at peckham but not run by peckham coaches, I believe, as the coach is a woman and she has been doing sessions in several tracks. I also believe that is for all experts and beginners. go-bmx is only the name.

Peckham bmx has got sessions and the beginners sessions are:

Thursdays at 6:30pm and Saturday 09:30am. Every week.

https://www.facebook.com/groups/490622270962656/

I the group below they say that it is at 5:30 but CK told me at 6:30.

Here is what he told me when asked if I could go:

Thursday 5.30 with Nigel or 6.30 with me
9.30am With Nigel First and then stay with me till 1pm

Peckham beginners sessions are for real beginners. Sometimes there are kids that can hardly balance on a bike. The best way to contact them is via Facebook

I think that you will be on the Expert group at the second class though. What they don't want is little kids falling in the middle of the track and wasting loads of time to pick themselves up as it is really busy.

Peckham beginners classes are Saturday 9.30 - 11h and Thursdays 6.30 - 9h with Nigel. Progression to experts Sat 11-1h and Wednesday 6.30-9h

There is the London series races: 4 races next one will be the 3rd race of the series and it will be in Peckham, next one is in greenwich

http://bmxtalk.com/news/london-bmx-race-series.html

my second choice -no blisterswere hilly. Blister ones thorlo pads

Going for my first decent length run in what feels like ages later today. Hit a bit of a slump after the half marathons last month so looking forward to getting back to it before my marathon training starts properly.
Looks like a vest and shorts day to me. Rad.

I have been a bit like you after 3 HMs in a month. Need to start marathon training too!

I also had blood blisters in my 3rd and 4th toes after my first and two HMs, I am sure that it was because of the socks. Changed socks for the 3rd and was fine. The funny thing is that the blisters were only on one foot. Some people say that there is a thing called bodyglide and swear by it. Must be like Vaseline though -only more expensive-

sod it! I am going to se him in December!!!

After waiting 2 years to have a tattoo done by Xam, they've called me today and I am mega skint and had to refuse the appointment grgrrrrrrrrrrrrrrrrrrrrr sad times!

apparently there isn't a waiting list anymore so i don't know if I will ever get another appointment grrrrrrrrr

Hey Rosie,
I found this that it may be interesting for you
http://www.theruncommute.com/#!/runcommute

A gp would charge for that?!
What's a doctors stamp and how would one fake that - cut out potato?

m gp charged £15 for l'etape certificate that is the same thing. Fuff on here had hers for free

i took cliff blocks and then swapped to sis gels that don't need water. took them with 5k to go in the half marathon

i binned the sorry magazine unopened.
paris for me too!

@edmundro 18weeks training is enough, so if you want to do better and start now you have loads of time