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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17/12/2013 at 13:58

 Oh yes...then they get you up to ask you where their keys are, and when you politely explain that you were in bed when they got home, they want to know why you are being so unhelpful!


17/12/2013 at 14:05

DS2, I'm doing the Essex 20.  For affiliated club runners its only £6 if you enter before the end of the year.  £8 for unaffiliated.  I like the idea of duathlon!  Multisport is good if it doesn't involved getting in water, as I discovered I can't swim if there's anyone else around.  When is it?  I'm already signed up to the Bacchus marathon in September but since there's wine on the course, I wont exactly be going for a time!   I'm planning on doing a reverse duathlon for the essex 20... cycling to the start and cycling home, since its only a few miles away for me  

17/12/2013 at 14:57

welshgje - excellent! Ok so they can throw a wobbly from time to time but they are so nice at that age!

seren + Mr P - ha ha  Thank you for the heads up ghosts of children yet to come I look forward to that wonderful experience!

Angela - six pounds?!!! Come on what's the catch? Do you have to plough a field as you run? Herd sheep? Carry a cow? 

17/12/2013 at 15:01

Intervals complete. Felt suspiciously good. Even had to hold back on the speed for a few of them. It is only day 2 though so I'm bound to feel quite fresh.

Looking forward to tomorrow already!

17/12/2013 at 15:03

Well done Malcs. Looks like you're going to smash your target!

17/12/2013 at 15:07

Nice job Malcs! You're going to be fab!

17/12/2013 at 15:13

Interesting comparison here Malcs. We did the same session today. My 800m's were just faster than 7mm yet my overall time for the 5 miles was 43mins compared to your 41mins. My curiosity is am I jogging to slowly in the interims or the first and last mile??  Afternoon btw 

17/12/2013 at 15:26

Hi Malcolm well done - 2 days down and 100 to go! what were the times of your reps today?

17/12/2013 at 15:29

Well done Malcs! the catch is no race mementos, which for a medal magpie like me makes me   but there is the Colchester Half Marathon the following week, so I'll get a medal there  

17/12/2013 at 15:37

Nice one malcs - I too would like to know your interval times.

Angela - I will enter Essex 20 and see you there

SupermanRuns - I'm sure Steve will agree but the jog times aren't all that important. As you get fitter you'll probably find you need less recovery time/feel comfortable at a slightly faster jog. Good going anyhow!

Malcs - I'm trying to decide whether to just follow your plan one week behind or push myself a little harder to try to get in Sub 3:15 shape. I really want to enjoy the marathon and don't want to risk a recurrence of the injury by overtraining. I'll probably see how this next week or so goes and take it from there.

17/12/2013 at 15:50

Just went to enter Essex 20 - it seems there is no online entry system and I have to send them an entry form & a cheque - is that right Angela?

17/12/2013 at 15:51

Thanks Minni and RRR! Early days yet

Angela - cheers! You can have one of mine, I much prefer a Mars Bar to a Medal

SupermanRuns - I was supposed to be doing 400m recoveries in 3 mins but I struggled to jog slowly enough. As a result my recoveries were 2:45, 2:28, 2:32 and 2:14. 

DS2 - thanks! Hmm tricky one. I don't really feel qualified to suggest anything. Maybe Steve could help?

Hi Steve - many thanks. Intervals were 3:23, 3:26, 3:26 & 3:25. 

I did the start and end miles at about 9mm pace.

Edited: 17/12/2013 at 15:52
17/12/2013 at 15:58

Very nice going Malcs. Did you do these on the track? If so, which one?

17/12/2013 at 16:11

Yup DS2 - I think that's part of keeping their costs down too... online entry means they have to charge a bit more, so you enter the old fashioned way.  Bare bones, but really, £6 or £8 for a 20 mile race is awesomeness!!!

17/12/2013 at 16:15

good consistent times an excellent early session - in the Yasso 800 theory when you can do 10 of them at that sort of pace then there is a good chance of a sub-3:30!

Essex 20 quite an old fashioned event and hence the cheque and post system.

DS2 re the training, you could follow the sub 3:30 schedule for the next month - it isn't that different from the 3:15 one and it's mostly just a case of slightly quicker intervals and long runs and a little bit more mileage but the fundamentals are the same. If you find it too easy you could easily just up it in January 

17/12/2013 at 16:31
Minnie, we'll be thrown off the thread if we mention adidas again!

Steve the Coach - did you used to run for Cambridge Harriers? Think my old man used to train with you (many years back!) same first name as you, surname Birkin!

DS2, I ran 3:29 last year but am not speedy enough to go for 3:15. So just aiming to go sub 3:29. Will have to see how it goes.

I'm doing the Finchley 20 in March. Good, flat race but a tad boring as four laps.
Edited: 17/12/2013 at 16:32
17/12/2013 at 16:49

Thanks Steve, I was quite surprised as I haven't done any speed work for ages. Four sets were fine. Ten would be more of a challenge at this stage certainly but I'm feeling confident I can get there.

DS2 - thanks. No, not on the track - I found a nice flat-ish loop round the houses I can run here. It's about 1K in distance. 


Edited: 17/12/2013 at 16:50
17/12/2013 at 17:34

Good point SK.  No more mention of Adidas.   I don't know what you've done between getting your 3:29 and now but it would seem perfectly reasonable for you to aim for a fair bit quicker next time.  3:30 is such a psychological barrier but once you've broken it it seems to be much easier to go a fair bit quicker.   Maybe low 3:20s?

DS - don't sell yourself short.











Edited: 17/12/2013 at 17:34
17/12/2013 at 17:39


17/12/2013 at 19:07

Minni - forgot you would read that

Steve - that sounds sensible. 

Angela - I'll dig out my chequebook!!! 

Malcs - that's handy! I can never decide if I prefer track for intervals or not. I'm cheating and going gym tonight, but partly because it's softer on my knee. I think I'll do a similar session to Malcs today.

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