OttawaSaint

I don't see what the problem is, load of Victor Meldrews on here...

That's perfect! Throw in some speed sessions and you will likely run your race at a faster pace but with the endurance to finish strong...

Sorry made an error in the above post, can't edit, should say "NOT" speed... - Don't try to run your long run fast, keep it at least 45-60 seconds per mile slower than your goal race pace (the pace should be converational, i.e. you can hold a conversation while running without getting out of breath). Build up to 11 or 12 miles by adding a mile each week. Take short walkbreaks if you need them, the goal is NOT speed in this workout but time on your feet.

I am a runner and do mostly half marathons. Here is my advice, take it or leave it. -split your efforts into 3 workouts a week (1 long slow run, 1 faster "tempo run", 1 shorter recovery run). - You want to use speed workouts to improve your speed, the long ones to get your body used to being on your feet running for a long period of time and recovery workouts to keep you loose and the add to your overall base mileage. - Don't try to run your long run fast, keep it at least 45-60 seconds per mile slower than your goal race pace (the pace should be converational, i.e. you can hold a conversation while running without getting out of breath). Build up to 11 or 12 miles by adding a mile each week. Take short walkbreaks if you need them, the goal is speed in this workout but time on your feet. - Do the speed workouts at about 85% of your all out pace. 1 mile warm up and then 2 miles at your 85% speed, 1 mile cool down. Add half miles to the speed interval each week. - Recovery runs are at a pace slighly faster than the long runs, just run them and enjoy them, they will help with base mileage and not knacker you out for your other workouts. - Biggest mistake is to do long runs too fast that you are too knackered to do your fast runs fast enough. - closer to race time, try a "race pace" 6 miler. - in the race, start out at a pace about 10 seconds per mile slower than your goal pace and increase it as you go, finish strong. - Good luck

that **** was c o c k

Delivered a Pizza to a Mr ****head in Aberdeen once...he even had a nameplate on his house with "****head" on...

Go to the dyslexia conference instead!

pfft, sturomseystain on a low carb diet could have saved that...

Knobs, they get out there, look around to see who "thinks they are cool", see that it is no-one and then don't really know what to do as it slowly dawns on them that they look like a right shower of ****s.

Swindon 1 up on Millwall, Leeds down to 3rd as it stands...

Saints wouldn't be Saints without us totally ****ing up a good thing and then starting from scratch (or worse) AGAIN!

That was amazing, we were something like 22 games (in all comps) without a win at that point as well...

Stay off the soft drinks, full of corn syrup.

I bet he did, with those bloody great nails through his wrists and ankles, not to mention the crown of thorns...

A 6,000 mile round trips is just a little excessive...

I didn't do it...

here's some commentary Good afternoon and welcome to, er, racing at Newmarket. They're about to go into the stalls, er, for the 3:30 so, over to you, Peter. Thank you, yes, the seven runners for this first Durex Handicap over six furlongs are just beginning to load up. That's The Poof, n'very much on his toes and beautifully turned out, he really looked a picture in the paddock. And just coming into our picture is Vagina. Vagina is one of the two fillies in the race, she's, um, very good opening speed and the overnight rain will have helped her. She likes it a bit soft underfoot. That's The ******, going to the stalls. A steady performer, The ******, but, er, he tends to be a bit one-paced. Just going in is Buttocks. And, Buttocks, a big colt, blinkered for the first time. And there's our favourite The *****. I think he would have preferred slightly firmer going, um, and just going is the outsider of the field, the seven year old Arsehole. Arsehole, by **** out of Bumhole, erm, he's been tailed off on his last three outings, a rather disappointing horse this. And one of the last to go is Big Tits who's, um, carrying the top weight. A steady performer but, um, I think the ten pound penalty will be a little too much for her this afternoon. She's safely in. Oh dear, The *****! The ***** is rearing up! He tends to get excited, a very, very excitable horse, I remember he had to be withdrawn at Lingfield. Yes, they're going to put the hood on him. They're very good, the handlers here at Newmarket. And now, a-, a late show of betting. Mmm, thank you, Peter. The ***** has hardened a half a point to 11/8, Vagina is threes, The Poof and Buttocks both 9/2. There's been some late money for Big Tits who's come in to join The ****** on 8/1 and Arsehole is 66/1. Er, as expected, Arsehole is the 66/1 complete outsider. And they're, they're, they're, they'r-, they're all in. They're under starter's orders and they're off! Big Tits got a flyer and is the first to show. Arsehole was slowly away. And as they settle down it's Big Tits from Vagina with The ***** tucked in behind these two. Then comes the blinkered Buttocks being pressed by The Poof. Going steadily behind these five is The ****** and trailing the field is Arsehole. And as they start to climb the hill, it's Vagina who just shows clear of Buttocks. The ***** is close up third, nothing between these three. Big Tits is hanging slightly to the left, tucked in behind is The Poof. Still trailing the field is Arsehole. There is The Poof again making a challenge with Arsehole under pressure, but finding nothing. And as they race to the line it's Vagina being pressed by The *****, with The Poof making rapid progress, trying to squeeze in between Buttocks and the rail. The ***** and Vagina, nothing between these two. And The ******'s coming with a late run! The ****** is coming with a late run! And Big Tits has dropped out of it all together! And with a hundred yards to go, it's the ***** and Vagina, drawing clear. The ***** and Vagina, stride for stride, length and line, it must be a photo. I can't separate them but I think The Poof takes third from The ******, and still to finish is the tiring Arsehole. Well, one hell of a race. The ***** may just have got up in the last stride but I-, I wouldn't like to put my money on it. And now it's back to topless darts at Roehampton.

someome hypnotise them to think they are playing the MK Dongs...

if you tilt your head to one side and squint your eyes a bit, it looks like Michael Owen being violated by 3 foreign soldiers...

Haven't you heard? Ex-pats are no longer welcome here...

Only in "my toilet"...

Went to "the fridge" for a glass of milk and watched the game on an internet stream, has a **** in "my toilet" at half time and celebrated with cup of coffee in "my kitchen" afterward. There may or may not have been some singing...

Never thought I'd live to see Saints lift a trophy, what a feeling!!!! Was born in '73 and didn't start supporting Saints until 1981. Well done boys, some may think this is a Mickey Mouse trophy, but we beat everyone we faced and deserve a bit of glory. Hope that common sense prevails and we keep Alan and the squad together for more great days like this. It's tough being all the way over here (in Canada) while the celebrations are going on over there, bloody proud of my team though even if I am a filthy ex-pat...

Yessssssssssss!!!!!! 3-0 3-0 3-0!!!!!!! Papapapapapapapapapapapa!!!!

YESSSSS!!! LAMBO!!! Ref bottled it tho, that guy palmed the ball deliberately so Ricky couldn't head it. STRAIGHT RED IMO...