DS2


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My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 01/05/2014 at 15:02

Sorry for not being on here much this past week everyone. Work, family, training etc...............

Anyhow, will read back but a quick answer for Jen. The most important thing isto be able to finish any interval session! Therefore, being a little conservative at first won't hurt - you can always run the last couple harder if you feel up to it. The idea is that you gradually get more tired. My experience is the first one or two feel quite hard and then the middle ones a bit easier and then gradually get harder as you naturally tire.

I would start off with running them at maybe your perceived 10k to half marathon time. If for instance you think you are a 9mm half marathon person and a 8:30 10k runner you would ideally run 4 x 1 mile at somewhere between the two.

As I said, I would run the first one at the slower end of that and go from there. Just amend as per your actual pace. Try to run the middle two closer to 10k but not so you are dying and then you can play with the last one depending how you feel.

I hope this helps. If you have an idea of your steady pace PM me or FB and I'll look at what I think you should run them at.

Intervals feel like the devils work, at first, but once you get used to them they are really enjoyable. I think Malcs will testify that they are one of the best ways to improve!

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 26/04/2014 at 12:45
I had forgotten how much I like running on the trails through the woods behind my house. I did 5.21 hilly miles in 38:55 including a brisk 4 in the middle in 29:23. That rather surprised me considering the terrain.

I think I benefitted from running in lightweight XC spikes because it was wet, and running half of it with someone I'd never met who just happened to be in the same place. He was fitter than me and training for an ironman!

Rachel - nice going! Always good to get back in the saddle. Never run at any sort of altitude - well, other than the top of the north Downs!

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 26/04/2014 at 07:37
Took a look myself. Can see the benefits. Trouble is none near here other than City of London which is too far! Maybe they'll get around to opening one in Kent, Malcs!

Did another 17 miles on the bike last night. Tempo run today, then a longer ride tomorrow.

What are others doing this weekend?

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 24/04/2014 at 22:48
Thanks Sean! If you do North a Downs I'll come and support you since it takes me a couple of minutes to get there! It's a very very tough course. Most people say it's as hard as running a marathon!

I intend to stick at the swimming. It will be a great achievement for me to finally swim well at my age!!!

Mr P - tidy!!! They are bloody fast miles for a first run back!

I did a steady 9 miler tonight at 8:20mm. Felt pretty comfortable. Back on the bike tomorrow! I really like training for two disciplines. Feels fresh.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 22/04/2014 at 22:13
Hope the knee gets sorted Mr P.

Malcs - after my first ever swimming lesson I can officially tell you I am useless at swimming! I shall stick at it but the move to the dark side may be some way off!

I did have a good run after though . 9 miles including 3 x 2 miles in 14:50, 14:48 & 14:48. Considering it's only 9 days since VLM I am pretty happy and feel like I've recovered well.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 22/04/2014 at 13:12

I take it that you are definitely doing York then, Malcs?

What do you have planned this week? Have you been in touch with Steve MC since Paris about your future plans?

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 22/04/2014 at 11:49

Chick - well done on making it through that. That must have been awful. We just can't train for that sort of thing in Europe can we? It must have been an amazing experience nonetheless. I watched the documentary about catching the bombers last week and it brought home to me how important it was that the race was a success this year - probably more than any marathon in history - so, yes, I agree probably will become the most iconic!

I think it was incredibly hot two years ago as well. Making me think I will restrict all thoughts of marathons to Europe!

I managed to track you from fairly early on and got the impression that conditions were too tough because you slowed a little quite quickly and we all knew you were in great shape so it could be only a conscious decision because of conditions or an injury. Amazing that you kept it together and you will no doubt nail it in the Autumn!

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 22/04/2014 at 10:08

Well said Malcs. Two marathons in such a short space of time carrying an injury is immense. Taking a bit of time off will help freshen things up SupermanRuns, and make sure those niggles get removed completely. You definitely have that 3:30 in you but it takes not an unconsiderable amount of good fortune to line up on the start line with no niggles and an injury free campaign.

I'm convinced that my best marathons have been run with a long lead time into them. I would probably forget about an autumn marathon and think about 12 months to a spring one. That way you are under no pressure now, can enjoy your summer running, and build a really good base heading into the final 4 months next year. If you can start the 16 week programme with 40 miles a week being run on a regular basis - it makes coping with the demands of increased intensity much greater.

Of course, we expect you to enter the Asics 26.2 again, so that we can support you through the process and have someone to follow again next year!

Mr P - yes, very disappointing. We hit the post at 1-0 up and they went straight down the other end and equalised! I think everyone knew, at that point, what was coming! Magnificent win for Chester, though!

Malcs - yes, glad to get it kicked off. Tonight I'm doing 9 miles including 3 x 2 miles at 7:30 pace. Hopefully, my legs will cope ok with that. Also, I'm having my first swimming lesson tonight. Depending on how things progess, I am beginning to eye up triathlons!!!

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 22/04/2014 at 07:06
Well done SupermanRuns & Chickadeee. Sounds like conditions were tough! Looking forward to hearing the reports.

Hope you get in again Rachel.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 21/04/2014 at 21:36
Got it now! Looks a painful second half!
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