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 15:20

3 miles easy done, tick, and I missed the downpour. I like the training so far 

16/12/2013 at 15:24

Hey Malcs - very busy today so no chance to comment properly, but loved the store day report. I shouldn't worry about you feet pointing to the right, it just means you might be best doing your intervals in a clockwise direction (ie the wrong way) around the track otherwise you will run off the bends!!!

16/12/2013 at 15:31

Freemers - you are completely forgiven  

Sticky - first 3 wnet great thanks. No problems but then I would be worried if there were on day1

On race day I'll use whatever shoes I feel most confident in. I plan to try the racing shoes in a long run to see how they go. 

Reg - ha Steve has given me Christmas day off but to be honest I quite like a run on Christmas day to get away from the chaos!

welshgje - thanks, good to know! It was a little confusing  

The plan looks challenging but I'm confident I can do it. It needs to be fairly tough to get where I want to be.

Next year 9mm pace will feel easy to you Gareth, just wait and see.

Steve - wow, 20 secs recovery! I'll be sticking to my 1min recovery as per the plan

ArrowLou - excellent! Are you following this too then? Tomorrow is a little tougher - this was the calm before the storm

DS2 - ha ha I like it. Wise words.

Edited: 16/12/2013 at 15:32
16/12/2013 at 15:39

Wow, this thread moves along fast!!!  Really enjoyed your report on the store day Malcs, i suspect one of your arms is more fat and less muscle, because of the high rep exercises you put it thru . . . umm I can't say more than that can I really, this is a public forum after all Mr P

Hi Steve Marathon Coach great to see you on here again, and thanks for the advice last year!  After following RRR and your advice, I've been working on all my race times the last year.  Managed to take my 5k from 24:01 to 22:33, 10k from 52:50 to 48:05 and my half from 1:59:03 to 1:50:20  Both the 10k and half were on pretty hilly courses as well.  So getting closer to where I need to be for a BQ  Hoping to achieve London GFA in 2014.

Nice looking plan there!  I had thought the same about speed intervals for marathon trainng, but I did some 400m reps on my club run the other night, and I do feel like it makes a positive difference.

16/12/2013 at 15:39
It'll be parkrun for me on Christmas Day. Nothing like a good 5k burn up to start the day
16/12/2013 at 15:44

Angela Isherwood!!!!!!!

16/12/2013 at 15:53

Malcs - yes, I'll give it a go. I lead a speedwork session at the club on Tuesdays, so they have to do the distance my schedule says! I am also encouraging a group at work to go out Wed lunchtimes, but not sure they can run 8:30s so I may need to swap that with an easy one as Wed is the best day for me to commute to Farnborough. I often do my long runs on a Friday with my running partner, so there will be some jiggling round, but I'll get them all in and keep a sensible order somehow! Oh, it does feel good to be back into training, I missed it not doing an autumn marathon. 

16/12/2013 at 15:54

I like the idea of a run on Christmas day but Mrs Reg may take something very valuable off me an serve instead of Pigs in Blankets.  And by the time i've watched Elf, Muppets Christmas Carol and the Queen, I'm done.

I'm liking the training plan and have already got a couple of sessions in mind to adapt. 4M with 2M at marathon pace is on for tomorrow.


16/12/2013 at 15:59
I like the look of the training plan so far. With all the major marathons being early next year it feels odd starting plans just before Christmas. I think I will run Xmas eve and Boxing Day but the only exercise for me on Christmas Day will be walking the dog.
16/12/2013 at 16:04

Great write up on the store day Malcs, makes me even sadder that I missed out.  Am pretty sure I would have had no trouble spending £500!

Good luck with the training.  I'll prob be following James' thread as that's my time goal but will dip in now and again to hear how you're getting on.  Plus I've entered Paris so may see you there!

seren nos    pirate
16/12/2013 at 16:20
Regmas Time Mistletoe and Wine wrote (see)

Hey Malcs,   Your training plan should have read:

Christmas Day: Wake up, Open Presents, Wed 5M steady (approx 8:30 miles in 42 mins), Eat, Drink and be very merry!

Boxing Day: Wake Up, take some ibruprofen, drink some rehydration fluid, go back to bed, wake up again, eat a bacon sandwich, Thu 5M of 1M jog, then 3M at half-marathon pace (22 mins) then 1M jog, Eat Drink and be very merry again.

Fri: Rest Day!


I vote you get rid of steve and install Reg as coach.I like his schedule better


I did 4 miles easy this i get a gold start 


16/12/2013 at 16:36

mega busy on here  

Wot others said: would have very easily spent 500 quid or more in that shop

Malcs: whoa, no rest for the wicked then ... training sessions over xmas - bring it on   You'll have the roads to yourself though - I lurrrve running on xmas and boxing day  but seren's alternative plan sounds not bad either

Be very careful with those race shoes. I recommended some to a friend and she ended up with a real bad foot injury as her biomechanics were not suited to that type of shoes    we are still friends though

16/12/2013 at 16:38
I love my race day lightweight shoes. They work for me but I'd only reccomend then to people with good running form and only for races where the surface is a decent quality.
seren nos    pirate
16/12/2013 at 17:02

and to be honest i wouldn't try out new shoes if my old ones worked well.........this is going to 4 hard months where you really don't want any injuries.why chance it by trying something new

16/12/2013 at 17:32

Angela - so you're saying ease off on the dumbbell curls then? Or at least do the same number on each arm, gotcha. Thanks

Freemers - I didn't realise they did Christmas day parkruns - awesome!

ArrowsLou - excellent, welcome on board!

Reg - lol I think you better play safe, have a rest day on the 25th and preserve your unmentionables. Are you going to follow this plan too then? The 4M session is scheduled for Thursday. Wouldn't want you missing out on the half mile repeats

Millsy - hmm, not sure whether my running form would fit into that category. 

You do know you get a mucky drink for not running on Christmas day?

Ruffles - thanks! Yes, James was in your group wasn't he? His short race times are very similar to mine. I think he could be way under 4 if he does well with the endurance.

chickadee - whoa, thanks for the cautionary tale! I will proceed carefully (or maybe even wait until post marathon, we'll see).  

seren - luckily the training shoe I've been given is a Nimbus which I'm already using. I certainly don't want to be taking unnecessary risks.

I think you may have made Reg's day with your vote of confidence in his Christmas schedule!

seren nos    pirate
16/12/2013 at 17:38

I#m doing a park run on christmas day

16/12/2013 at 17:41

Malcs  firemans pole - secret lair - wonka esque - out foxed. Are you really a suppressed childrens novelist? Is the software engineer a secret cover?. I hope those Nimbus are the spanking brand new Nimbus 2000 

Loved the store write up, very informative and hilarious at the same time. Training plan makes interesting reading, be good to compare notes along the way, if you have time. I can see this thread being a roller coaster or a ride. Good luck!! 

16/12/2013 at 17:53

lol  Ha ha, if only! Very astute observation though - are you really a psychologist as cover for your super hero work?

On the training side, have you started on a plan yet for Brighton?

I really like the look of what Steve has in store. I won't pretend that some of it doesn't scare me a little but it's quite nice to have something to get the adrenaline going.

Would be a pleasure to compare notes - I see that as a big part of the process. 

Edited: 16/12/2013 at 17:53
16/12/2013 at 18:10
I'm in trouble now, I get fined from the rugby guys for running and now in getting fined from the runners for not running.
16/12/2013 at 19:58

Thank you seren, I am available for training plans, but have no qualifications, so cannot guarantee results.

Definitely going to follow the plan, going to do taunton on the 6th April and looking to get nearer 3:45.00

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