Latest posts by Al_P

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Sub 3

Posted: 11/08/2015 at 21:46

Currently doing a lousy job of keeping up with the forum (apart from bits and bobs that appear on facebook too), work very busy and gearing up for the looming arrival of mini Al_P No.2 (T-10 days and counting)

Managed another thread-post-read-back-on-the-gym-elliptical session this morning (took a whole hour to get through!) Great to see Berlin prep progressing well for the likes of PP, Muss, TT and Lev (hopefully...). Loved CW's Borrowdale antics on Youtube too. Wardi, glad the shot in the behind seems to helped you get over your piriformis/glute issues. Like a lot of others I'm insanely jealous of TT's experiences in Iten, that's going to work wonders.

Good stuff going on (as well as up and down) too from DanA, SL, Padams, Jools, CC, RyanS, ES, Piscator and DrDave.

Things progressing moderately well at my end, had a week in Cornwall where I trashed my quads in a 20M coast path run, spent several days barely able to walk and then just had time to regain the much coveted Padstow to Wadebridge Camel Trail Strava Segment from Lord Didsbury (4.8M in 28:10) as well as improving my own CR on the return leg (28:30). Other highlight's included meeting Muss at a Peterborough 5k series race while working up Cambridge way, 17:04 wasn't too shabby for me over the distance. Then the weekend just gone was the Salisbury 50k trail (&road) ultra. 10mins slower than last year (3:45ish) and 3rd place overall behind Marigold and GB ultra team runner Holly Rush, both out to prove fitness for the up coming world 100k champs, wasn't too bad. My legs distinctly lacked conditioning for longer distance, despite a 32M run to work a few weeks previous, the last 6M (flat on road) was a bit of death march against my quads 

Sub 3

Posted: 12/07/2015 at 21:05

Dr D - Very nice going for the week, think you'll be the one to beat at the Stur half in a few weeks time....

PP - Tasty 3x2M sesh

Muss - (literally) gritty long run...

Very busy weekend for me organising the New Forest 10 with my club. Ran the course on Saturday night in decent conditions, not too hot but a bit breezy. Went out with the only other likely sub-60 runner in the field and managed to hang on to him for about 3M, before a stitch forced me to back off a little. Had a rocky patch from 3 to 7 miles (over 6mm) and then my legs came to the party a bit more, with mile 8 in 5:51, mile 9 in 5:54 and the final mile in a speedier 5:40. It was enough to cut the gap to first down to 10secs, but then I ran out of course, so had to settle for 2nd in 59:14. Very happy with that given my recent dip in form.

It was great to meet both Jock Itch & MrBoat after the main race today and present both of them with some prize glassware  Well run chaps!

Sub 3

Posted: 10/07/2015 at 09:24

Been a bit up and down at my end since London. Recovered from the marathon quickly, but then made the classic mistake of just trying to plough on, keen to make up for the disappointing marathon. Ended up with a stress reaction in the top of my right foot, which I caught in time before a stress fracture occured. That, plus suddenly drop in fitness (possibly a touch of over-training or virus related - heart rate high on easy runs), left me in quite a long way back off form. So I backed off for a couple of weeks and let things recover. First race back (a 4M club league XC) was amusing, I got stuck in first gear off the line and watched 50 odd people stream past me! Once I got going I made up a number of places but still finished 25th (compared to 15-16th in previous fixtures).

Over the next 4 wks I adopted a regular routine of doing 30-40' easy ellipical in the morning, either an easy run (6-8M), to feel/heart rate at lunchtime, the odd longer steady effort MLR and a few weekend long runs with some faster bits (TT/Squires surges or Parkrun). So generally maintaining exercise volume with the running around 50-60M/wk. This appears to be working nicely now, the subsquent 2 XC league races saw me place 19th and then a league PB 7th Wednesday just gone. Interestingly all the gym XT seems to be really helping my glutes fire properly at last. My gym has both traditional ellipicals and ones which allow you to vary your stride length and I use the latter. A bit harder work than the normal machine, but you can do 'strides' i.e. focus on pushing the hip extension and using the glutes more. I can definitely feel the improvement in glute strength, it really helped in the XC race this week.

Don't know if anyone on here is entered for the New Forest 10M race this weekend, if you are maybe see you there, I'll be the one in high viz starting the race... Got our club 10M champs around the same course on Saturday evening, which I'm hoping I might be able to sneak under 60mins for.

Sub 3

Posted: 10/07/2015 at 08:59

Long-time no post(ie) on here, found that the new ellipical machines in my gym have web browers built in so spent nearly an hour this morning catching up with goings on, it passed the time nicely

Good to see everyone cracking on with summer track, mountain and other assorted fast/vertically inclined running. I was particularly impressed with SL's report from Mont Blanc, that sounded absolutely brutal! Big congratulations to Dan for getting around the long one too, I was starting to get tempted by some alpine racing, not so sure now! Others seem to be going well too, especially PP, Muss and Padams. Happy to see Speedy back at it again too. Hope those on the bench (or near it) can get off it soon. Wardi have you considered acupucture needle therapy for the piriformis? I had a real tight spot in mine before London which no amount of massage from the physio could release, so the needles came out. Did the trick nicely and freed up the muscle completely.

DrDave - Saw your Portland 10 win on Strava, that was an impressive time on that course, nice to see someone else other than a BACer take the win for a change!


Sub 3

Posted: 26/04/2015 at 20:01

Great runs reported so far, an awesome collection of times from Jools (a storming run  you were one place behind my sister-in-law who also had a great day), PadamsLukeSSLKeithDCDES (welcome to the club!), Andy DTicktock and Steve6.

Unfortunately my race didn't live up to expectations (which were ultimately over-optimistic). 02:33:15 in a small +ve split of 76:31/76:44. Went out at 2:30 pace, but it turned out to be too hot, heart rate was over marathon average (165bpm) for the first 5 miles, ran around Cutty Sark with Dr Dave, but had to rein it in from 10k or so. Saw Paula dive off the road for a pitstop around mile 9, she had been just ahead with a championships guard of honour escorting her!

My HR gradually dropped and the pace actually improved in the second half, but didn't feel like I could up the pace until I reached 19-22M where a bit of a second wind kicked in, resulting in a 5:4x miles at 19 & 22, but I couldn't sustain it (HR was off marathon rate, 157-160 or so)...coming into the last 1.2 miles I realised I was damn close to a marginal PB so gave it as much as I could for a 5:34/M average, nipping past DrD on the turn into the Mall. 

So 96th overall equals my best position and it was a course PB (plus I made my 'D' target). It's a interesting result in the context of my training plan/volume of the last 3months (high milage, on'off race/session quality), got a bit of thinking to do before the next crack at the 2:30 barrier...

In other news, I had the most disappointing Greggs steak slice at the M4 Heston services, distinctly lacking in the headline ingredient . But made up for it with a double helping of mother-in-law's homemade custard trifle now 

Sub 3

Posted: 25/04/2015 at 20:32

Evening all, just a quick drop in to say good luck and don't be shit to all running around the capital tomorrow, weather looks cool and damp with a light N wind, PB-tastic 

LS - Seen your crash woes on FB, has to be the worst circumstances to get a marathon screwed up, by some-other kn*b who can't drive. Hope you can run ok tomorrow.

Looking forward to possibly seeing Spiderman cruise up alongside in the first few miles....

Sub 3

Posted: 22/04/2015 at 09:46

Now that's a proper London list 

Sub 3

Posted: 21/04/2015 at 14:50

Great result and write up Jimbob, I was watching it on the live stream yesterday, the commentators seem to switch between the "conditions look great" to "they're running into a strong wind" very regularly! You make it sound like it was pretty hard...

Sub 3

Posted: 21/04/2015 at 14:08

If anyone else is keen, I'll start a tergat list....

Al_P #756 - (A) 02:29:xx (B) 02:31:00 (C) 02:32:4x (D) beat Paula

Sub 3

Posted: 21/04/2015 at 14:03

It took a bit of reading but I think I'm back up to date with Spring marathon news....

Congratulations to SJ (great report), MardersAlan BNjord and Running Eye for nailing it at Manchester

Rae - A great effort off low miles, sub-3 will come!

DrDave - That was some top running at the Bournemouth Half and then Poole Parkrun, the HM was definitely tough! Give yourself some lee-way in the first 13 on Sunday and then see what you can do in the back half....

PP - Shaping up very nicely for your HM in 10 days time, a little shake out jog around London town will do you good 

LukeS - Very impressive 5k PB and win

Padams - Your recent 10M race experience sounds very much like my run at the Bournemouth Half, inexplicable lack of ability to run at the desired pace!

SL - Hope the virus fully clears in time for the weekend and the mojo returns, that was a very tasty 5k inserted into your 10M run. 

Selbs - You've put in a lot of hard work and got over a fair amount of troubles in this campaign, I think you can expect a good return on the investment...

CW - Similarly, solid training since January will pay off, regardless of the wind direction (gales excepted!)

Jools & TR - Got a good feeling that you both with have great races on the 26th.

Great to see RyanSTT and (I think?) Speedy, back running. Muss, hope you heal up rapidly!

Welcome back to Ode and CRaB too 

On my front things have been a bit up and down. After the last (great) BAC session I topped off a 120M week with a very lacklustre half in Bournemouth. I could make excuses about more hills, wind, dodgy marshalling blah blah blah, but in the end I was just a bit sh*T really.... probably as a result of the high miles I suspect , the first couple of miles were ok with the leaders, but then got dropped at mile 3 and just seemed to go backwards from there. Ironically managed a bit of a rally for the final 4 into the wind around the prom, but in reality that just meant hovering around 9mm pace and not slowing down... effort was far too high for pace/HR being produced!

Last Weds was the last (mini) BAC session of 10mins/8x2mins, which was reasonable at 5:37/5:18 av paces. The weekend involved a windy parkrun watching DrDave & marigold disappear into the distance (9th place in 17:18) followed by a (sorta) progressive 15M on Sunday, splits ranging from 6:5x to 5:50, in a slightly haphazard progressive way... 

So got fingers very crossed that the taper week can work it's magic;

Monday - rest day with 45min of core in gym

Tues - AM 5M "Upper end of steady"(6:13/M)

Weds - Day off work PM 4.5M Progressive to MP around first round of summer XC club race

Thurs - AM Physio loosening session PM 5M same as Tuesday

Friday - AM 4M Quick PM Expo

Saturday AM 1M Easy/1M MP/0.5M home to carb-up

On the full blown no-carb regime till Friday evening, so not expecting the runs to be easy....

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