Beyond #asics262: life after Target 26.2 for sub-3:30 runner Malcolm

What happened to Malcs after the Paris Marathon?

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16/12/2013 at 21:18

Millsy - ha ha yes, as that great philosopher Bart Simpson once said, you're damned if you do and you're damned if you don't. I'll order in the tabasco!

Reg - Excellent! I reckon they'll have you at bootcamp next year. You do know it's like Top Gun don't you? If you hit your target you get asked to come back as an instructor. 

Edited: 16/12/2013 at 21:20
16/12/2013 at 21:23
I was lucky, no Tabasco for me. Others weren't quite so fortunate.

Today's error is, running all of your runs on the pavement / Tarmac. Over time it plays havoc with impact on the joints. I try and get about 35% of my milage off road now and I manage more miles with less injury.
16/12/2013 at 21:31
So what's the plan for your 'thick' arm then?! Not sure I'd want to know all the statistics about myself, would feel very inadequate! Congratulations on all the new gear, nice early crimbo present.

+1 for the Adidas Adizero Adios racing shoes. I got mine in the Summer and have worn them for parkruns as well as 5 mile, 10k and 10 mile races. Don't wear them for training as I like the psychological boost of putting on my racing shoes. They come in great colours (mine are bright red with sparkly silver laces!) Would love to wear them in a marathon but think I would be too scared about their lack of support in the later miles when my form wouldn't be all over the place!

Malcs, do you have any races booked in your schedule? Good to see that you are using parkruns for some of your speed sessions. I've done the same myself, as it's a good way to track progress.
16/12/2013 at 21:49

SK - mine are red with sparkly laces too.  Love them!  But was a bit annoyed when I  ran over some grass to pick my top up after the parkrun and straight into a bog.    I'm hoping they will still sparkle once the mud has dried.


16/12/2013 at 22:12

Nice start Malcs, must feel good to get going. I fancied a harder run tonight as I have had a weekend off, and have been feeling a bit nervous about starting the plan next week, so I did five miles finishing with a good effort up the hill. 

Sunday of week four of the rw plan falls on the day of Four Villages half so I'll make that my focus for the first month.



16/12/2013 at 22:50

Mr P - sounds very good! Are you already on a plan or are you going to follow mine? Would be great to have you along for the ride!

Slowkoala - dumbbell curls should sort the thick arm

I have no races booked as yet. I would like to do the Spitfire 20 on the 16th March. Might fit in well as a last 20 mile training run but I'll have to discuss this with Steve along with any other race requirements. Would be nice to do a half at some point.

Millsy - keep 'em coming, this is great stuff! The on/off road balance is one that I consistently get wrong. I am determined to do more off road running this year. There are plenty of places I can go locally I just need to stop taking the easy option and running on the nice mud free pavements

Edited: 16/12/2013 at 22:53
16/12/2013 at 23:12

Well Malcs as it is based around the RW plan I think it will fit quite well.  I like the look of the long run on Saturday. I want to factor in more hills, running up long hills just seems to pay off for me really quickly. Also some lunchtime runs for the shorter sessions to free up the evenings. And some yoga! 

17/12/2013 at 08:19

This is going to be hard work keeping up on here! Glad the first day went well Malcs. Probably glad to get it out of the way/

At least the weather looks like staying mild for the foreseeable so that's one potential obstacle out of the way.

Let us know once you know if Spitfire fits in with your plans. looking at the RW schedules I'm certain you are due a 20 miler that weekend and so will I. Might be good to run together?

17/12/2013 at 08:34
I can recommend the Cranleigh 21 (March 16) as a good one to's possibly a little close to Paris (3 weeks) but for VLM and later ones is really good. 3 laps (9/6/6 miles), a few hills but nothing major. Perfect for a pacing strategy. It's in Surrey, close to Guildford/Dorking (ish!)

Anyone in Norfolk/Suffolk I can also recommend the Wymondham 20 (first Sunday in March), nice friendly race. That was the one I did at marathon pace this year, and probably aim for the same this year.

It's my tempo session today, aiming for a progressive pace 6 miles, starting at 8m/m (after a w/u) and ending at 7m/m. Well, that's the theory, I just have to see if my legs decide they are up for it
seren nos    pirate
17/12/2013 at 08:51

morning.too many posts.took me a while to find what the plan for today is....intervals i you have a track near you or will you find a quiet bit of road

17/12/2013 at 08:57


Week1 - Tuesday


5M of 1M jog, then 4 x 800m at approx 10km pace (3:30) with 400m jog in three minutes , then 1M jog

This will be my first pace session for some time. I haven't done 7mm pace for ages.

17/12/2013 at 09:04

Mr P - excellent! I'm trying to do most of my long runs on a Saturday but some will have to be Sunday to fit in with parkruns. Obviously most races are Sundays too so things will have to shuffle around.

DS2 - thanks! Yes, Spitfire may fit in well as my last 20. Would be great to meet up. If you're happy to run at my slower pace that would be fantastic. I know quite a few others who are looking at this race too. Need to speak to Steve.

Freemers - if Cranleigh is the 16th then it clashes with the Spritfire. Sounds like a good one though.

Hope the progressive run goes well!

Seren - I'll probably do it locally. There is a track not far away but with school pick ups and work to fit in it's quicker for me to do it here.

Edited: 17/12/2013 at 09:05
17/12/2013 at 09:29

How old are your kids Malcs?

17/12/2013 at 10:26

Malcs/Freemers/anyone who is interested - I'm was thinking about Wynondham. heard good things about it but a bit of a trek from where I am in Kent.

I may well do the Colchester (Essex) 20 which I think is 9 March. My plan has 2 x 20 milers in successive weeks. I'd sooner do them with company so races - albeit not racing - will suit me better.

Have actually trained two days running!!! Woo Hoo! 8 miles on Sunday at 8:20mm and 30 minutes on the Turbo in the garage last night! Will do 5 miles tonight but not at any great pace. Just trying to get back into it after one thing or another.

I'm miles behind where I should be. To be honest if I can get near 3;30 in April I'll probably be happy. I'm looking at my real focus for next year being the London Duathlon in September. I'm thinking of doing the Ultra distance of 20k run, 77k bike, 10k run. I fancy I could be close in my age group looking at last years times. Anyone else doing any duathlons? Angela???

17/12/2013 at 10:49

Enjoy the intervals today Malcs   Btw, we have a parkrun on Christmas day!!!

17/12/2013 at 10:56

If I went to Parkrun on Xmas day my wife wouldn't let me back in the house!!!


17/12/2013 at 11:28

DS2 - I've done Wymondham a few times and it is good - not as flat as you might expect with it being Norfolk - the hill at mile 19 is a bit unkind, but does not go on very long. It can be a bit exposed in places and icy depending on the weather, but that is March for you. It has a small field so I have ended up running sections on my own before now, but it is a friendly race.

I am torn as I have a place in Silverstone for the same day, but I like getting a 20 mile race in at MP and Wymondham is a good time to do it - Spitfire is 3 weeks before and Oakley only 2. (Also, my mum has her house in Wymondham up for sale, so this could be my last chance). What does the schedule say Malcs?

17/12/2013 at 12:26

welshgje - they are 8 and 11 Gareth. My 11 year old is going through an early 'Kevin and Perry' phase at the moment. I have to stop myself from laughing whenever he kicks off - "It's so unfair!", "Everyone hates me", "Ughhhh" (door slam, wave of arms)

Do you have the pleasure of ankle biters? 

DS2 - nice going! Sounds like the injury is finally packing its bags which is great to hear. I would love to try a duathlon or any triathlon where there isn't any swimming

Jen - cheers! I have already floated the Christmas day Llyn Llech Owain run to Mrs Malcs. I received a quality death stare in return. However, permission has been granted for the Saturday one if you're up for it? Fits with my plan nicely.

ArrowsLou - I would have to check with Steve but to be honest it's quite a way away. I'm trying to do my longer runs on Saturdays too as I help coach mini rugby on Sunday mornings.

Right - time to run!

17/12/2013 at 12:35

Yes I have a three year old boy who is dying to come out running with me and is often found stretching against the kitchen wall as he tries to emulate what I do.

Not quite a stroppy teenager yet but still in the Terrible Two stage - especially when unwell.

seren nos    pirate
17/12/2013 at 13:47

at least you guys don't have a son waking you up at 2:30 am as they need a drink of water..................

 and they are too drunk to find a cup to get one..........

 and then spend half an hour talking more than they have in the previous month.......when its the middle of the night

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