Latest posts by Al_P

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Sub 3

Posted: 01/10/2015 at 08:53

SC – Apologies I missed your excellent result from Berlin, great effort… surely there’ll be another in the future 

RaceJase – That was a top top class run, I was really interested to see what you would do at the weekend after reading your blog and keeping an eye on Strava for the last few months. I’m prone to stitches in the later stages of marathons too, but usually feel the onset and use deep breathing technique to try to nip it in the bud. Pace inevitably drops while doing so (partly as the breathing rate drops & hence lowers O2 transport rate to muscles I assume), but the slowdown is nowhere near as bad compared to if I let the stitch develop. I also get he feeling with me that stitches can be a sign that I’m pushing too hard (quite often associated with HR elevated above expected race levels)

Jools – Ah the inverse warmup/race effect, when you feel rubbish in warm up have a great race or feel wonderful warming up and the have legs of lead as soon as the gun goes…. Well done on the surprise Bubka

Bufo – Sounding silly rapid as usual, any ideas of a tergat for Frankfurt?

Piscator – Thanks, it’s amazing what the sight of a club mate slowly getting closer can do to your motivation in the late stages of a race (the wind behind helped too!). Nice tempo  session and monthly stats.

Not much from me this week so far, a quad muscle (Right medial just above the knee, likely Gracilis) did something funny towards the end of an easy 6M on Monday and I think I’ve strained it slightly. So mostly cross trainer (with more effort than usual) since, although a lunchtime easy 3M yesterday showed that the strain is recovering well.

September Stats

Miles: 249

Av Pace 7:04/M

Races: 1

Parkruns(parkwon) : 1 (1)

Babies born : 1

Rest Days : 5

Sub 3

Posted: 30/09/2015 at 09:25

I had a reasonable run at the Solent half on Sunday, which was also my club’s half champs. Conditions were close to ideal with only an easterly breeze to contend with on a few sections of the course. The first three miles were a pleasant leg out through Blackfield and on to the Forest, with the wind behind but a few undulations. Slightly unexpected were the groups of galloping horses crossing the road amongst the runners; they had seemingly heard the call from a drift (annual Forest roundup) happening nearby and caused a few interesting moments as I tried to judge if they would be pass in front or behind me...

The turn down to Exbury at mile 3 put the course back into the wind, which made the next mile or so harder work, before entering the trees and gaining a bit of relief from the wind and sun. I was happily pacing along at marathon heart rate at this point, it being the first half I’d done in a while; I didn’t want to over-do it early on.

Company from a Portsmouth Jogger kept the pace up as we past Exbury Gardens and headed down to Lepe Beach. Shortly before the coast two became three as we caught an Overton Harrier and we traded places for a couple of miles. Then just before reaching the Solent, at around eight miles, a fellow club member blew past and rapidly opened up a gap. Suddenly a measured fitness effort became a full on race for the club half championship honours! He put a considerable amount of air between us and passed another Overton Harrier in the process. I upped the effort level but couldn’t seem to close the gap over the next few miles. Going up the last big incline my club mate looked to be maintaining his advantage and I feared he had it in the bag. Then as we made the left turn on to the main road back towards the finish between miles 11 & 12, I sensed the gap might be shrinking. So with the wind behind I put the hammer down as much as I could muster. Thankfully there was something in reserve as my last three mile splits were 5:59/5:50/5:44, but it took a lot of effort to catch up to Frank and I wasn’t sure if I’d have the strength to push on past. At the final short rise up to the road home I made the move and snuck by, keeping the pressure on all the way to the turning into the finish straight. The final sprint across the grass to the finish line was eyes-out, but I held on to finish 10th overall in 1:18:18.

I’d been aiming for sub-6 pace, so hit that pretty much bang on. Another nice bit of club glassware to add to the collection too 

Sub 3

Posted: 30/09/2015 at 09:24

Lev – A stunning time at Berlin off so little run volume, but maybe now you need to focus on your strength aspects? I think there comes a point in a lot of developing runners  when you need to tackle your weaknesses head on (and maybe at the temporary disregard of current competitiveness)

PP – An awesome marathon from you, it’s great to hear that you were happy to get to the finishing line well inside your PB and not lamenting missing the 2:30 mark (I know I’d be mightily disappointed!). The after-race drinking exploits sounded top notch too 

Muss – Bloody well run mate, a 4 min PB is a sizable improvement

Jock – Loved the race report, an excellent effort off little preparation

MrBoat – Excellent work bagging the VLM posh bogs qualifier

ES – That half sounded like the perfect MP training run, a bit competitive company (but not too much so) and you effectively got paid to do it! Good work

CW – A quality (lumpy) training marathon at the weekend. Sounds ideal prep for Snowdonia

Bains – Good to hear you’re on the come back trail

SL – Shame to here you’re benched. Like the enthusiasm for more MB pain!

Ryan – Good luck for Mablethorpe at the weekend, trust in the taper!

Sub 3

Posted: 24/09/2015 at 09:06

Selbs - X post, I was wondering where you had got to as I did my latest read back... Hope you can get fit enough for Florence. The MTB trip sounded awesome, Moab's one of those places which looks surreal for riding!

Sub 3

Posted: 24/09/2015 at 09:01

Morning all, continuing my trend of intermittant posting to the thread, it took 3x30mins  of gym XT to read back this time...

Wanted to check in to wish the Berlin contingent all the best and DBS for Sunday. PP, Lev and Muss (sorry if I can't remember others) have great time and I hope all the excellent training pays off, I've seen some seriously impressive stuff going on recently .

A very nice range of runs and races being bagged all round, especially Padams 12 hour win, CW's Norfolk dash through the night, PP's various amazing 5k and relay exploits and DanA's flabbergasting mountain ultra with a tactical IV stop halfway through . Loads more that I can't remember of the top of my head too.

Great to see TR and LS21 back on here again, it did go a bit quiet over the summer. TR, I might catch up with you this weekend as I'm doing the HM on Sunday too, weather looks uncharacteristically good for a race that you've entered!

TT - Gutted for you after seemingly getting all your cards lined up for Berlin and then to be hit by multiple set backs, hope you can get it all ironed out and back on track soon.

On my front, Al_P jnr 2 made her entrance right at the end of August, so the following two weeks of leave contained a decent volume but random selection of runs. I did have an eye on the Bournemouth Marathon, partly as I thought that with a smidge of marathon fitness I might be in with a chance of winning some decent dosh. As it transpires the marathon is off as we got a last min chance for a family trip to Cornwall so I've ditched the race. Also recently found out that Marigold is likely to be running, which would have ended the chances of winning money.

Not bothered to be not running an Autumn marathon, I've far from race fit and the effort would have probably just have put my fitness back again whilst I recovered. Instead I'm down for a couple of halfs (Solent & Gosport) plus the Lordshill 10M over the next few months to work on general fitness and hopefully start the New Year in decent shape & uninjured for once (failed the last two years in a row ).

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 

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