CharlieW


Latest posts by CharlieW

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Sub 3

Posted: Yesterday at 12:25

Toro -- sure, I've got a big BGR page here: http://www.wartnaby.org/running/bgr/bgr_for_flatlanders.htm Last time I checked, I was top of the pops on YouTube if you search for "bob graham round" (barring adverts that is).

TR -- for sure I'll be doing the 27 milers in my next VLM campaign. I was collared on the train on Sunday by a one-time 2:43 runner (as I was wearing a VLM T-shirt) who told me I should go up to 30M in training. Little did he expect that he was preaching to the converted.

LS21 -- tremendous! Well done on the perfectly-executed performance. The run wasn't bad, either...

No running today, but I did send off my second old-school postal entry in the last week, this time for a very low-key local half.

Sub 3

Posted: 21/10/2014 at 12:15

Stet -- well paced, probably hard to hit the target accurately given the mixed terrain and wind. Good luck with the spring campaign!

Ryan -- I remember reading that some of the Kenyans have a month off each year. (Whenever I do something like that, it's down to injury rather than planning...)

Nice to hear from you bufo. You might bump into Mo himself in Bushy Park, I understand. Surely Berlin has to be the one for ultimate speed -- though Frankfurt's cheer-leading indoor razamatazz finish is rather cool.

Jools -- hang in there! Carbo loading to look forward to, if you're doing it?

DrD -- that was 18 mins when you only had a 10 min pass, I hope your wife was rightly cross

Just a 5M plod with some bridge reps this morning, but in a new pair of Lunaracer+ 3s as my previous ones are wearing out. I've not yet cut them down to reduce weight, but that will come...

Sub 3

Posted: 20/10/2014 at 12:28

selbs -- I didn't make it to Regents Park until about 08:20. Early by the standards of the rest of the post-part household though!

Lev -- next for me is a 10M race on Sun, which is the Cambs county champs. Nothing booked after that until a New Year 10k -- really must get some more races booked in before they all fill up. Anyway, great race/training from you, I envy the breezy sub-55 after a week with that big session.

Nice training as ever, Padams. TT -- sounds like you're in good shape despite the injury hiccup (hiccough?).

Great run Dachs, that's still a fine time. Well raced too KD.

LS21 -- a triumph!!! Oh, and I promise to pop into your shop if we do another family holiday in Keswick...

TickTock -- sorry about the lurgy but sounds like you had a very satisfactory race despite it.

Dan -- I think I missed your result but obviously close to TickT somewhere.

ON7 -- ha, you conjured up a whole minute for free!

Just a short recovery plod to work for me, with extra rucksack load. Plan is to have a light/sharp latter part of the week in preparation for my 10M race.

Sub 3

Posted: 19/10/2014 at 19:17

selbs -- sounds like you're really on track now. Take it easy!

AlP -- wow! Awesome time (must be no more than a Rizzla between you and PP recently).

Ryan -- great run. I loved the track finish there.

TickTock -- sorry about the lurgy intervening, but sounds very pleasing nonetheless.

DrD -- oh no, the marshalling problem is agonising to read. But... congrats, that's an enormous PB despite the various tribulations! See you at the champs start.

JB -- another PB despite the windy conditions, nice one!

We were at a big bash with friends in London so I went to bed far too late and far too well oiled. Woke up with a headache and a dry mouth but, as usual, earlier than everyone else, so I ran 4M to Regents Park, did some fartlek for 12M, and ran back. Overall 7 min/M for 20M. But really I intended to do less distance and faster quality -- but my top speed just wasn't there, so my fartlek was rather feeble stuff and I thought I might as well top up on distance, as I want an easy end to the week with another race next weekend. Amazingly though, it did clear the hangover nicely.

Sub 3

Posted: 18/10/2014 at 13:11

I'm going to be offline for a bit so just popping in to wish well to all at Abo (or elsewhere) tomorrow. I'd say it... but you already know it

Bad luck on the cold though DrD. Don't do yourself a mischief.

Sub 3

Posted: 17/10/2014 at 12:10

TT -- wow, ankle sounds dramatic. You've given me a flashback to my eccentric marathon-mad mother leaving a saucer of fluid she'd drained from her knee with a hypodermic lying around once...

Unlike KD I run fine without breakfast, but do have a couple of slices of white toast and marmalade about 3-4 hours before races just in case it helps. I've suffered horrible stomach cramps afterwards, but only after races, not during (ischaemia from what I've read). But I certainly don't like running with anything solid in my stomach, more like TT.

TT -- the MLR pace wasn't exceptional, but I was pleased my legs were up for it quite soon after a full-on half. Whereas today I had a dose of the plods, and barely bettered 8 m/M for my 6.3M to work (heavier rucksack too, but it wasn't that). I still don't really understand the plods in physiological terms, but wish I did...

Sub 3

Posted: 16/10/2014 at 20:59

Al -- looks like *way* too much quality distance in taper week for me! But then I'm pretty minimal, doing similar quality but a fraction of those distances. And if it works for Marigold (great to see you on Sun, well run!) and you can handle it, then fine.

TR -- hope the ankle clears up properly soon.

RS -- glad the shoulder isn't holding you back!

Sub 3

Posted: 16/10/2014 at 12:08

Seems to early to wish you all well for Abo, but I'm already thinking it! I've not done an autumn marathon for ages, resolving to do some shorter autumn races, but I've not been that good at booking those in. Must go and book some forthwith.

MLR today; normally I'd throw in some reps but though I could excuse my legs the risk of any further speed training after their 13x1M @ 5:45/M off zero rest on Sunday, so I opted for steady. Actually the legs were quite perky to start with, faded a bit later on though, so maybe they still have some memory of the half. 12.3M @ 6:53/M with a couple of kg on my back, anyway.

Sub 3

Posted: 15/10/2014 at 12:28

ThirskR -- nice reps!

Banksy7 -- I ran a 2:43 on an average (but widely varying) 40mpw once, but a good half of the weekly mileage was in the long run probably. I agree that not doing proper long runs is just asking for a hellish latter part to the race.

TT -- very interesting statistic there (weight loss per mile), though I'd expect it to be quite temperature-dependent. Actually maybe it's not so bad if you have a wee afterwards before weighing yourself; if you burn 1 kg of wet glycogen, on a warm day the water produced may mainly go as sweat whereas on a cold day it may mainly fill your bladder... though on a very warm day, you'll also genuinely get a bit dehydrated too assuming the water produced from glycogen-burning isn't enough to keep you cool. Anyway, you have an approximate measure of energy consumed per mile and therefore running economy, which is cool! How does it compare between easy and hard runs? My Garmin (without HRM) estimates much the same calorie burn per mile regardless of pace, but I don't know if there is really some optimal pace for efficiency.

On my 11 sec positive split, given that there should have been a small wind and sprint-finish advantage in the second half, it was really bigger than it seems. I was going to say all my best races have been those that feel _good_ in the latter stages as I get to accelerate, not those where I'm hanging on for dear life as my legs shut down as it felt on Sunday, but then it was my 2nd best age-graded race so I guess it did kind of work.

Sub 3

Posted: 14/10/2014 at 19:17

KD -- I don't use a HRM often, but when I do I scatter salt and water on the electrodes first to get a decent connection to my chest, and wear it reasonably tight. Works a treat.

DrD -- good luck on the lurgy; my 3 all had colds leading up to GER too, but I managed to avoid it this time (they know to avoid me! -- plus usual quack remedies of Vicks First Defence, echinacea and Zn supplement, just in case they help).

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