Latest posts by Ballesteros

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Abingdon Marathon 2015

Posted: 21/10/2015 at 11:30
Zirion wrote (see)

Another in a long string of disastrous marathons for me with a 3h35 finish. Gambled and went for the sub-3 rather than just the 3h05, and hit bad cramps from 18 miles, in almost a carbon copy of my previous Abingdon two years ago.

Sorry to see that - I remember 2013 well and hoped you'd get the sub 3:05 this time. In my experience the difference between 3:04 at Abingdon 2013 and 2:59 this spring felt a lot more than the 5mins looks on paper, and maybe the gamble wasn't a wise one - easy to say that now though! Any plans yet for your next attempt?

Scott's training log, advice, support

Posted: 20/10/2015 at 09:15

Great stuff Scott well done!

Next Ryde 10 is on 7th Feb not 31st Jan -

Scott's training log, advice, support

Posted: 15/10/2015 at 09:46

Just popping in to say hi! - been skim reading when I can but been too busy with work+family to post often, just about get enough time to update Strava

scedgy - good luck for Brighton and for the next step on your seemingly never ending medical journey.

Pulley - great sessions and CC6 so soon after returning.

As for me since my last post ages ago, I ran a succession of hard/tempo parkruns in July/August to remind my body what the shorter stuff should feel like, then went for it at the final Lakeside 5K and smashed my PB with 17:46, and followed it up with 29:33 at Overton 5 which was a decent 5mi PB on a hilly course.

Then 3rd place at the Purbeck 16.5mi trail race - which seems even better now I've seen that the 2nd place guy went on to run 78min at Bournemouth Half (well above my current level).

Then my son brought a vomiting bug home from nursery which I then caught and was wiped out for a week and missed loads of training. So in the last few weeks I've only done a handful of short easy runs plus a sluggish tempo parkrun and am just working out what to target next to get back on the case. Got the Great South 5K in ten days which I booked a long time ago but am unlikely to be back in decent shape so soon. Will have to miss Lordshill 10 and Gosport Half due to family events, there are races I'd like to do every Sunday from Nov 22nd to Dec 20th but I can't decide between them!

Tonsillitis bad head cold

Posted: 13/10/2015 at 09:28

How many days do you have to spare after finishing the course of antibiotics and before GSR?

Last winter I had tonsillitis with an infection similar to scarlet fever, and finished my course of antibiotics about 5 days before Portsmouth Coastal Waterside Marathon, having had ten days off of training, whilst struggling to eat for 7 days of that. I managed to do a few short easy runs in the week before the marathon to loosen up my legs again, with only 1.5 miles at marathon pace in that time, then rested and hoped for the last couple of days.

It went 'ok' - a personal worst of 3:12 which was perhaps 5-7 mins slower than I might have expected on that course before getting ill - felt good to start with but was noticeably fatigued by halfway and instead of being able to raise heart rate to maintain pace I could only manage to maintain heart rate whilst slowing down drastically for my worst ever positive split. For me though I was never targeting that race as a PB so was content to adjust expectations and just get round. If it had been any other time of year I wouldn't have raced it, but in this case I had already planned (promised the wife) I would take time off training over Christmas so knew I would have plenty of time to recover after.

If you're hoping to PB at GSR then you should be realistic about it. Eg if your current 10mi PB is quite soft relative to your pre-illness fitness then you might still be in with a chance of a PB, but it's not going to be as good as what you might have achieved otherwise, and you might take longer to recover afterwards than normal. If you're still on antibiotics or feeling tired by race day then I would suggest either bin it, or just jog round GSR to get your money's worth in massages, jelly babies, goody bag etc and soak up the atmosphere. Plenty of other races around so not worth flogging yourself if you're not recovered. If you're local and looking for a 10mi PB in particular then the Lordshill 10 (or Hayling 10 weather dependent) gives a better PB opportunity without the crowds.

As for prep in the last few days - I would suggest mainly sleep, rest, fuel, hydration, no alcohol, an easy run or two to get the legs ticking over again - maybe a very short burst at race pace to remind your body what it feels like, but avoid any real speed work as it's too late and would do more harm than good.

Can you wash Salomon Techamphibian shoes in washing machine?

Posted: 12/10/2015 at 11:49

As above really - remove insoles, rinse, drain, stuff with paper to dry, do not apply direct heat.

I would add that if you have a warm airing cupboard then that should be ok for speeding up drying a little - as long as you are not placing the shoes directly on a heater/radiator.

Rinsing soon after wet/dirty runs is usually sufficient to prevent smelly shoes, but once smelly bacteria gets in you may need something stronger to kill them off - I find that a blast with something like this - - after cleaning usually does the trick.

Adidas sizing

Posted: 02/09/2015 at 15:08

A tip - different manufacturers round up/down differently to each other when it comes to sticking a UK size on the label, but if you compare using EU sizing then you should find they are much more consistent.

For example, I am a UK10 in Asics, Brooks and Saucony, and a UK10.5 in Adidas, Mizuno, New Balance and Skechers, but all of those are EU45.

What type of training to hit 10 miles in 1 hour ?

Posted: 11/08/2015 at 10:55
cougie wrote (see)
Interesting. It looks like it's a genuine track and that you fade as the distance increased.

Genuine post I believe yes, but if you zoom in on the trace you'll notice that it has a lot of zig zagging across the road which is typical of apps relying on phone GPS. So whilst still a credible effort, the actual distance ran will be a fair chunk lower, and therefore slower, than what the summary stats suggest.

Scott's training log, advice, support

Posted: 05/08/2015 at 19:55
Yep looks and sounds pretty bad out there - the wife had just forbidden me on safety grounds from going out training in it!

Scott's training log, advice, support

Posted: 01/08/2015 at 21:06

Scott P - yes I did VLM this year, probably discussed it a few hundred posts ago 2:59:50 - probably could have been a bit more ambitious but just wanted to make sure I got a sub 3 in the bag whilst fit as I promised the wife I wouldn't be training for another marathon for a while!

I tried Lee on Solent parkrun this morning for the first time. Very straight. Very flat - just one short ramp up and back down which you have to cover in both directions. So potential for reasonable times when not windy. I think the two U turns cost a good few seconds each though.

This morning the conditions were pretty good - only a mild headwind between the first and second turnarounds (when running westbound). I only managed 18:15 though which was good enough for 4th place - if either of you boys had been there I'd have bet on you being 1st. I've fallen into a habit of running 5K more and more comfortably for the same pace, instead of running it faster for the same effort, so I'm running the same 5K times I was 2-3 years ago even though McMillan would estimate me 17:41 off of my 10K PB.

Scott P Good luck for Salisbury - I almost entered that one too, but then remembered the reason I've never done it before is because I am diabolical at running in hot weather and I don't want to gamble on an August 50K being mild!

Scott's training log, advice, support

Posted: 31/07/2015 at 23:35
Really pleased for you with the hearing. My OH and I spent some time frequenting Audiology departments when she had severe hyperacusis years ago, it had been a frustrating struggle but with the sound generators - essentially hearing aids programmed to emit a desensitising noise profile - her brain gradually adjusted and turned the gain back down. So yes the technology is amazing but so is the human brain!

Anyway... all good here thanks, little boy just turned 1 year old which has gone by scarily quickly. Cutback week for me this week after managing weeks of 49, 48, 50 miles, which is the first time I've managed to string together a few decent weeks of training since before VLM and feeling better for it.

Next target race is Purbeck in September - just the 16.5 miler though not the marathon. Will probably do Overton 5 before that too.
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