Latest posts by Big-Bad-Bob

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Overdone it?

Posted: 24/12/2015 at 12:22

I suppose that depends where he's headed. Dunedin or Invercargill in the south, and certainly. Auckland or Whangarei in the north, and not so much.

Anyway, good to hear from you Richard, sounds exciting and I hope it works out for you and you get back to the running. Did you get married? 

Nasty rash of thread injuries and niggles being experienced at the moment, I'm losing count. I see elsewhere that Lou's been struck down with the Christmas lurgy too. Hopefully that's the last of all this business, and all injuries and ailments will be shrugged off soon.

Overdone it?

Posted: 23/12/2015 at 10:57

Skinny - Yes, that was my thinking too so fairly relaxed about it. Only slight frustration is that I was just starting to feel fit enough to really start enjoying the longer running again, and will have to go through that process again now.

DT - Wroclaw, it's a beautiful spot. Highly recommend it, particularly at this time of year when they have a superb Christmas market in the main square. I really like Poland, and it's still cheap as chips as well. Flights, quality hotel, airport transfers, a couple of presents to bring back plus all our food and drink over 3 days came in at just over £200, and I still came home with notes in my wallet from the £100 currency we'd exchanged. One example - a large meal and a pint for the 5 of us came in at less than £20 in total.

Overdone it?

Posted: 22/12/2015 at 13:24
Skinny Fetish Fan wrote (see)

EDIT: I don't think Bob likes reporting his running to us unless we can go 'Ooooffft' after reading.

No running to report. 

Not for 10 days now at least, and much reduced mileage before that. In one of my last posts I recklessly tempted fate by saying that training by HR had kept me largely injury free, and I hadn't had a completely blank week in all 3 years I'd been running...well I have now - donut!

Picked up a calf strain trying to squeeze a long run in the day after a relatively light 5k pace session and before I disappeared on the lash to Poland with the lads. To be honest I might have been able to run through it if it was later in the year, but as it wasn't disappearing in a hurry when I tried that initially, decided to give it and everything else some complete rest. 

Feels ok now though, so will probably try to get back to it with a short 2 or 3 miler tonight or tomorrow. Will be interesting to see whether the fitness I've lost is as extensive as the weight I've gained. 

Been browsing through occasionally whilst I've been sulking and was great to see McF and DT pull out a couple of big PBs. Looks like most are going fairly well, but hope that Lit (and me) can get back to it properly over Christmas.

And on that note...merry Christmas and a speedy New Year to all. Have a good 'un if I'm still too grumpy to post again beforehand. 

The Long Run

Posted: 27/11/2015 at 11:23

Well, it wasn't very helpful if you were specifically talking about Paul's situation. We already know that he 'can't do anything on Tuesday and Wednesday' which leaves him with a maximum of 5 days to play with, and probably less than that.

How on earth can he keep his long run to 20% of his weekly mileage in that situation? Please give us an example.

And 35% of an 80 mile week as a long run? WTF? That's a 28 mile run. 

Overdone it?

Posted: 27/11/2015 at 10:16
literatin wrote (see)

If Skinny is anything like me (which I'm sure he is, as we are clearly internet soulmates) he probably just doesn't bother reading any of the posts about HR. 


Skinny Fetish Fan wrote (see)
lou Diamonds wrote (see)
My hrm generally lives in the draw. I do think it might be useful or interesting

I doubt it

Well, he obviously reads some of them. 

Overdone it?

Posted: 27/11/2015 at 09:49

I wince when I read on the club Bookface of folks with 22:00+ parkrun PBs arranging weekend long runs at around 8:00/mile pace. Very often they are the same folk who lurch from one injury to the next, and never really progress.

Mr V - I wouldn't have thought there's any specific need to do extended strides if you're targeting 10k+, but if done properly they can't do any harm, would probably add a bit of extra strength, and the bit of variety while your main focus is on base building might add some interest.

Sounds good, Muddy - I enjoyed my run out on an undulating route last night too. Was a pleasant evening for it for once, with an eye catching halo round the full moon. Skinny will be interested to know that pace to HR ratios are beginning to show some signs of improvement.  ;-)

Overdone it?

Posted: 26/11/2015 at 12:08
DT19 wrote (see)

There is a market for any old crap. 

Indeed - I'm constantly amazed by what some people will buy off Amazon.

My HRM sat in a box in a drawer for over 18 months after I bought it and never expected to use it. Eventually however, I saw it as an opportunity to try something different to try to progress (which I did), and now see it as something else in the toolkit to aid both improvement and injury avoidance. I've got a good idea what the various grades of 'easy' feel like too, but my natural tendency, as I've found since I've been trying to stick close to the recovery zone for most of my mileage over the last month, is still to increase effort beyond that zone. The HRM allows me to reign myself back in. It's not for everyone I realise, but a few niggles aside, it has (tempts fate) stopped me from getting injured - in fact the only weeks that I've run less than 15 miles since I first properly used the HRM (perhaps 15 months ago) have been during the downtime I've scheduled in late October for the last two years.

Good strides paces again, McF...and I had the same thought as Lit when reading about the strap-on - ahem!

Some extended strides for me too last night in a 7 miler. 5 x 300m approx at around mile pace with complete (3:30+) walk/jog recoveries. Hopefully keeps the leg turnover going without being so hard that it compromises the ability to keep building mileage, and felt good to have a blast out.

The Long Run

Posted: 26/11/2015 at 11:48

Stephen also seems to be suggesting at least one, and perhaps two days of complete rest in this context.

That leaves 5 days, so if the long run can only be 20% of weekly mileage, then unless you're running double days, the long run would have to be the same length as every other run of the week.

He's also suggesting at least two recovery runs - they'd also have to be of the same length as the long run.

Wah - I'm confused! Or at least I would be if I tried to fit this into a coherent plan!

Personally, I find it difficult to even keep the long run to 25% of weekly mileage on single days whilst also keeping one recovery run, and a rest day most weeks. The maths just doesn't add up. I therefore allow the long run to extend to 33% of weekly mileage if necessary, but do try to keep it below 30%.

Overdone it?

Posted: 25/11/2015 at 16:01

Based on my 800m time, McMillan has the top end of my easy pace at less than 30 secs/mile slower than my 10k PB pace. This is obviously partly down to my strength in the shorter distances, and corresponding weakness at longer events, but even so. In fact, on that calculation most of my miles at the moment are off the bottom of the bottom end of my supposed recovery pace range!

When I (hopefully) speed a chunk of my easy miles up to a more steady pace in the new year, it certainly won't be machismo though, McF. The Lydiard principles I've been following for a couple of years, and a more specific MD plan I'm incorporating some of the ideas of this time round would both have it that a true base phase eventually involves running your regular daily miles closer to the top end of easy ranges in fact. It was partly due to the pre-Christmas niggles, but looking back at last year's training, I think I didn't start doing this soon enough, or keep it going long enough to get myself as strong as I needed to be to then handle the demands of MD training in the spring.

And go on...I'm interested, tell us the paces of your session.

Overdone it?

Posted: 25/11/2015 at 09:52

Sounds fair enough to me, Mr V. I'm only running it all so slowly at the moment as I'm increasing mileage to levels I haven't done for 8 months, and ultimately beyond anything I've done previously, so think it better to be cautious. I think you're around 20 secs/mile quicker than me over 10k at our respective bests, and looking at Connect I reckon I'd hope to be running the bulk of my miles within 15 to 30 seconds per mile of yours by February. There's perhaps something to be said for running at as broad a range of paces as possible within reason, but if you're running the mileage you want, are able to hit the sessions hard enough, and don't have any niggles as a result it can only be beneficial to run your easy/steady miles more briskly I'd have thought. Might be worth slowing down a run or two per week if you see a return of the low level virus type symptoms that were afflicting you recently though.

Pilates last night for me. Hard work, and feel like someone has belted me in the stomach this morning. Oooof.

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