Hans C

Latest posts by Hans C

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

Posted: 20/09/2014 at 08:07

Amen Reikirabbit. This what forum cameraderie is all about:

Handling taper madness, reassuring creaky bits and encouragement to the end. Looking forward to meeting some characters

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

Posted: 19/09/2014 at 06:40

Angela, it is illegal to have that much fun in a race I shall follow your triathlon progress with interest.

Malcs, aiming for sub 4 and will run to feel on the day. I am getting strong short runs but am aware that the quality long runs are lacking. This is is going to be an interesting experiment

Comrades 2015

Posted: 17/09/2014 at 11:16

Hi Angela 3

Consider getting in touch with some of the local running clubs. I think there is a Hillcrest Harriers. They would have experienced locals who have done the race and could advise on race and course.

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

Posted: 15/09/2014 at 22:19

Hey Malcs the minimum distance to qualify for Comrades is a Marathon, the maximum time 5hrs. The faster the time the better the seeding. The race lines up In pens, much like London Marathon. If marathon training is a bit shaky, I can normally bluff my way under 4 hours and that gets me a 'D' seeding.

hey Reiki, I found arch problems were helped by using Rock Tape on the Posterior Tibial site. The Adductor issue is an old surfing injury with an uncontrolled stretch of the muscle belly and tendon insertion. I have been using compression shorts and doing the clam exercise to work the antagonist glut medius.  Thanks for the quad tip, hadn't thought of that. Deep tissue massage and ischaemic compression is helpful but painful.

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

Posted: 14/09/2014 at 21:18

Zone 1 for York Marathon and  the number sent the pulse racing. Houston we have a few problems:

Extreme buggy parkrun snapped the brake cable. Really didn't think I was using the brake all that much. I had to borrow a replacement buggy a mere 20 years old. Not quite the same standard. Buggy PB remains at 21.13 although a sub 21 beckons.

Bumping up the mileage post triathlon has irritated an old adductor tendonosis. Couldn't do a long run this weekend. As if I have plenty of time for long quality runs. A friend took me on a long cycle instead. He did forget to mention the vertical cliff faces we cycled up. Not saying it was tough but we dropped Contador.

I think I may have to revise my goals for this marathon. Was hoping to use it for a Comrades qualifier.

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

Posted: 05/09/2014 at 18:24

Thanks Angela and Malcs, sound advice on both counts. I have  done 2 swims this week for recovery and went for a steady 8km run yesterday. Easy Parkrun tomorrow and hopefully a long run Sunday (around 15m). Thanks to both of you, I think I am on the right track. Unfortunately the 2 events were closer than I expected.

Angela, the training averaged around 6-8 hours a week. I did 1-2 swims a week (my strongest leg), 2-3 rides a week (2@ 1h15-1h45 and 1 building up to 3 hours) and finally running 2-3 times a week (1 tempo park run, 1 run 1h-1h30 and 1LSD up to 2 hours). I usually had a single complete rest day. 

Most training was done early in the morning before work through the week. On weekends, well Kaia is a very effective alarm clock anyway. Early to rise.......


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

Posted: 01/09/2014 at 19:25

Hey Reikirabbit, well I am honest enough to admit I will be short on quality long runs. I should have a high level of base fitness. I was more than comfortable with the half marathon distance. My speed has been maintained by park runs (6 to go for red top!) with a sub 20 sans buggy and 21.21 pushing mini Hans.

Going on past ultra-running, I would cut short the taper and look to go 15,17,19 (with some MP thrown in) over the next 4 weeks. I will drop the cycling for now but keep two swim sessions to cross train and keep the body supple. If body feels strong then grab another long quality run before race day.

Originally I thought the triathlon was beginning of August when I signed up for York, thinking I had a little more time to train. But this is my local marathon so I really wanted to do it.

Any suggestions from the gurus on this site about maximising the next 6 weeks training, fully accepting that timing is not ideal?

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

Posted: 01/09/2014 at 16:31

Hey Malcs, Reikirabbit, Rachelcgen and Mr Puffy, thank you for your good wishes.

Well that was tough.

Malcs, I was up early due to travel time and nerves, this being the first stab at a triathlon of this distance. I was hoping for 5h30 which would have been respectable given the distances of 1900m (1.2m) swim, 90km cycle (56m) and 21km (13m) run. I had a blinder and spent the last 3km chasing the sub 5h mark before the legs politely informed me to go to hell and be happy (ecstatic) with 5h02min 43

The setting was on the grounds of Newby Hall near Ripon. This was a beautiful manor home on spectacular grounds with award winning gardens. We were lucky to have such a good location for the race.

The swim was on the river Ure and involved a 1km walk upstream whilst being serenaded by bagpipes (surreal) The swim was 1700m downstream and then 200m back up to the exit point. I was out of the water in 2nd position and that was my moment of glory. 

Being very inexperienced and riding what could be described as a donkey in the Grand National, I had over two hours of people whizzing past on formula one type bikes as I trundled along on my old faithful. Humbling really.

The run was a 4 lapper and around the hottest part of the day. It was difficult as you couldn't work out your position in the race. Some people screaming past you were lapping you, others were just running quick on their early laps whilst I ground out the embers.

I had a strong finish but had to accept that my bike leg had taken out some juice from the legs. My running time was pedestrian when compared to  normal half marathon times. Off the back of the swim and cycle I was pleased with the finish time and have to accept that this was a steep learning curve.

In short I exceeded my expectations and have completed a half ironman distance. Now to focus on York, urgently need some quality long runs. Otherwise I shall be demoted to Malc's skivvy after the race afterburners have cooled.


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

Posted: 31/08/2014 at 03:42

Half ironman today. Gulp!

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

Posted: 15/08/2014 at 13:18

Hey Sarah

We use the Jane' Tridor Extreme. It has 3 wheels, front wheel lockout, shock absorbers and hand brake. It is rough and tough and has handled everything we have thrown at it so far. It has a child seat that can flatten into a bassinet. Or you can clip in the normal front facing buggy seat for an older toddler. It's been a good buy.


thanks for the tip on the entry speed, will bear that in mind.


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