Dave the Flower

Latest posts by Dave the Flower

1 to 10 of 2,009

sub 4 hour group,if anyone wants to get together

Posted: Yesterday at 07:08

Well...I've entered two local races and ordered a foam roller. That's a start! 

sub 4 hour group,if anyone wants to get together

Posted: 19/10/2014 at 16:13

Lesson 1: Try to stick to a recognised training plan rather make it up as you go along

Lesson 2: Do more speedwork, Marathon Pace runs and a few races

Lesson 3: Get tight hamstrings treated early rather than hope they'll just go away 

Lesson 4: Don't get a cold that lays you flat for the 3 weeks before a marathon

Lesson 5: A DNF is not all bad, I convinced myself it takes a lot of inner strength to make yourself give in and hop on the bus back to the finish!

My first ever DNF, but I'm not too surprised. There's no way I wanted to struggle around from 15 miles and do a 4hr20+ marathon in such a small field. Not at all defeatist just a bit of realism. I wanted to run 3hr40 and until 13 was on track but of course that doesn't count! At least the ride back in the ambulance with 2 other men my age was enjoyable (N.B. 40 something year old men are obviously more prone to DNF than others!)

Now I'm home my legs are in a little bit of spasm and there's a touch of sciatica thrown in for good measure. I shall buy a foam roller this week and get back to some short stuff for a while.

Great to see Fido (just the once) my enthusiastic High 5 was all show of course, by 14 miles the writing was on the wall!

On a positive note Alastair from our club came second in 2:32 which he's delighted about!


sub 4 hour group,if anyone wants to get together

Posted: 18/10/2014 at 20:56

I'm all ready...quite excited actually

Been feeding up today on all the right things (which for me has been a glut of nuts, cheese, full fat milk, salmon, eggs, seeds, salad, vegs, full fat Greek yoghurt with, yes you've guessed it, nuts and also plenty of water through the day)

Off at 6ish in the morning, meeting up with 2 or 3 other New Forest Runners there, will start off steady and see how I feel. The forecast is looking ok, a bit breezy perhaps, but warm. I'm taking no gels or water and will rely on the water around the route (as per all my training runs) although may tuck a few things in my pouch.

I haven't raced for yonks, but I've enjoyed the training. Plenty of miles in the legs this year so hopefully it will all pay off.

Catch up tomorrow at some point!

sub 4 hour group,if anyone wants to get together

Posted: 17/10/2014 at 16:53

I am getting just a little bit excited now... so that's a good sign!

Thanks for the support and advice everyone!

sub 4 hour group,if anyone wants to get together

Posted: 16/10/2014 at 21:19


Well, did go to the club tonight and joined fellow Abingdon-er in a 5 mile trot in the dark while everyone else stayed at the track for intervals. It went ok... he dropped me about about 2.5 miles in but I managed a fairly progressive effort finishing quite strong at 7:45 pace.

I know I'll end up giving Abo a go - I'm not going to waste all that training and the lurgy has certainly passed by now. I'll start easy and see how it goes.

Will now concentrate on nutrition and will be off to Aldi to stock up on smoked salmon, avocado and nuts 

sub 4 hour group,if anyone wants to get together

Posted: 16/10/2014 at 13:20

Right...some serious advice needed!

I've never been in this position before and actually don't know what to do.

I am still not 100% following the lurgy from hell, still coughing a bit, still a bit snotty (sorry) and still feeling generally jaded.

Do I:

1) Get up at 6am on Sunday, drive to Abingdon, attempt to run 26.2 miles and face the consequences - good or bad?

2) Stay in bed, feel genuinely dreadful that I've spent most of the summer (and late Spring if you include the additional base training I did) training for a sub 3hr40 marathon only to miss it all 'cos I feel a bit poorly?

3) Zip up the man-suit, get on my best racing shorts, Vaseline-up the important areas and go for it as was always the plan?

Difficult, I know because none of you are me, but I'm hoping someone might talk some sense into me...

Answers on a postcard please

sub 4 hour group,if anyone wants to get together

Posted: 12/10/2014 at 12:04
Still coughing = not happy

Abo in doubt?

sub 4 hour group,if anyone wants to get together

Posted: 11/10/2014 at 18:01

I blame it on a night out with 6 lovely ladies...

sub 4 hour group,if anyone wants to get together

Posted: 11/10/2014 at 15:11

Hey BertEddie - I'm at the end of training for Abingdon (marathon #5) and languishing with a heavy cold which means a very lacklustre taper!

It took me until my third marathon to break 4 hours, the first couple of attempts were run after pretty poor training.

Your Half time certainly points in the right direction, but as Susan says don't take it as a given. 

Think of your training in an 80/20 split, meaning that 80% of marathon training should be run at and easy and low intensity effort. The 20% is for your intervals, hills, threshold and VO2 max sessions. It's the ratio that most elites will use even if their easy efforts are 20 miles at 5:30pace!

I have just fitted in 3 x 20+ miles in my plan, 2 of them totally on my own and 7 other "long runs" over 15.  I keep my mind occupied quite easily although it can take the first 3-4 miles to get over some demons that are doubting that you can run for 3 hours on your own. I would have a clear vision of each 5k point on the route to help split it down, I would also try to guess where the next mile mark will be and praise myself (no treats, I run without fuel) for being so damn epic when Strava speaks. I may sing to myself for a bit, I've even been caught muttering away to myself - usually a few words of encouragement, not like a madman - or pick a particular topic that you've been meaning to sort out for ages, it could be to do with work or home, or even your race day strategy. Counting can work when the going gets really tough. Count in your head up to 100 and then back down again, you'd be surprised how far you might have travelled in that time.

If you want to lose a few kilos have you ever considered a low-carb high fat diet? Worked for me! Not that I was carrying excess weight but I've become fat adapted which means no more carb-loading (hooray) no more gels (hooray) no more sports drinks (hooray) and I'm down to 69kg which was probably my weight 30 years ago when I was 17! (I'm 6' btw)

Now all I have to do is shift the rest of this damn cold I've got and keep my fingers crossed for Abingdon. It may be Plan C...

1 to 10 of 2,009

Discussions started by Dave the Flower

Mexico 100k - Ariba Ariba!!

Just how hard will it be to run 100k over 4 days 
Replies: 7    Views: 1345
Last Post: 03/10/2008 at 13:45

Solent Half-Marathon

Is it as good as it sounds? 
Replies: 4    Views: 755
Last Post: 25/09/2008 at 12:34

sub 4 achievers & hopefuls anywhere

for all of us who are still hungry for sub 4 
Replies: 22    Views: 1127
Last Post: 06/11/2007 at 16:47

Is it time to move up from the Garmin 301

Replies: 2    Views: 613
Last Post: 02/10/2007 at 20:48

Needles XC Marathon and Half-Marathon

XC - for men or boys? 
Replies: 26    Views: 1168
Last Post: 05/06/2007 at 20:44
5 threads returned