Latest posts by KingKenny

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Shades Marathon Training

Posted: 24/08/2015 at 12:45

So sorry to hear about your mum Shades, look after yourself.

Good time in the 10k Big_G, sub 45 is my next target for 10k. Don't think I'm too far away right now.

Lots of Achilles issues!, no advice from me but hopefully all work out ok for you all.

sk - I would imagine she's got some good stories to tell on a long run

Got knocked down by a Stomach bug for Thurs & Fri, barely ate anything & really lacked energy for Oxford parkrun. 3 lap course & legs not working, so eased up for the last 1.5 laps. Surprised when I saw my time of 21:43 which was 10secs faster than my time for the last time I ran in Oxford (Jan I think).

Decided not to do Chester this year & just do Yorkshire & Snowdon marathons (both Oct). I've booked into a 5 mile xc in a couple of weeks time & will probably do a local half mid September. Otherwise all good.

Shades Marathon Training

Posted: 11/08/2015 at 12:27

Just skimmed through the last few pages, seems it's Holiday season

IoM sounds a good one Shades, easy for me to get to as well and never been. Good time considering the foot.

Sri Lanka looks amazing, always wanted to go to India. those first few runs post Holiday are always hard work.

Things have been hectic for a few weeks, with life & work. Running going well, although not doing more than 10. My parkrun times have been coming down nicely, did 21:23 a few weeks back, 21:13 last week and 20:55 this week . All 3 miles sub 7 as well for the first time. So I've lost endurance but gained speed, but just can't find the time for 3 hour runs.

Shades Marathon Training

Posted: 19/07/2015 at 00:49

Good to see your back and running injury free jugula. 

Nice 20 Big_g, I normally do 3 or 4 different loops with a drink in  the middle or take cash with me. Don't like carrying anything.

Birkenhead inaugural parkrun today, 3 laps of a Nearly flat course. Garmin had it as 70ft ascent. Really good turn out, of about 220, about 100 of those were first timers at parkrun.

After two bad runs this week i went and took 31 Seconds off my pb! 21:23. Found some legs from somewhere

Still cant get all 3 miles sub 7, splits were 6:42, 7:01, 7:10. 

Shades Marathon Training

Posted: 17/07/2015 at 14:28

It's not the first xx laps that count, it's only the last one , nice one sk.

Hey up Iain, must feel good getting that GFA and bring back good memories of Chester, you did alright

I've been struggling a bit this week, both in mojo and energy. Did a 4 on Tuesday & 6 last night, took it easy but just hard work. Guessing it will be a week or two to recover from last weeks endeavours.

New local parkrun starts tomorrow so will see what my legs give me for that, at least it will be a course pb. Then have a weekend of DIY .

Mowzer - Link to the tour (nothing long enough for you in there though!) -!the-tour/c1e28

Enjoy your weekend all.


Shades Marathon Training

Posted: 13/07/2015 at 14:35

Hope your mum is recovering well Shades, sounds nasty.

Mowzer - Hope your ok too, stay upright! ,horrible when you end up on the deck and you look back and there's nothing obvious that you fell over.

Mr B - Cracking pb, it makes such a difference being in a race with others.

Big_G - Some good mileage there, will see you well come marathon time. Does feel good when the long runs are 'easy'.

Sadly the tour has finished, what a great week though. Friday's XC was a good course, twisty and lots of ups and downs. Not technical enough for me to make ground up though & certainly feeling it in the last couple of miles. 12 miler on Saturday to finish was a killer, 6 out into a headwind & 6 hot ones back. 52 miles & 7:01 total time & 79th overall.

I've entered again next year , sold out very quickly.

Shades Marathon Training

Posted: 10/07/2015 at 12:37

Love swimming in Lakes/Sea, only when it's hot though.

Good luck with the Long run tomorrow Big_G.

4th Race of the week was a 5mile road race, pretty flat & on country lanes. 37:30 was the target, so 7:30's, sounds quick to me. Did a warm up mile which I'm finding is really helping me this week.

Mad start as usual & legs & lungs working hard, 7:14 first mile, bit quick but not too bad. Then settled into a rhythm and running in a small group. 7:35 for the second split, didn't think I'd slowed at all so was surprised, 7:31 followed and now feeling the hurt, but bang on for 37:30 so no letting up. Last two miles 7:24, 7:18 so happy enough with that. 37:26 chip time for 5.06 miles. 94th on the night & a PB purely as I've never raced a 5

6 mile cross country tonight, should be fun if my legs want to play. Hoping for some tricky terrain as that's when I can gain places.

Then last one tomorrow morning, 12 miles along the coast, little bit of beach & an out n back route.

I'm thinking Sunday will be a rest day.

Birkenhead ParkRun

Posted: 09/07/2015 at 12:06

Yes thanks indeed.

Looking forward to it next week.

Shades Marathon Training

Posted: 08/07/2015 at 14:32

I read a good quote recently in regards to when your racing someone & relating it to fighting a gorilla. It basically said, you don't stop when you're tired you stop when the Gorilla is tired.

Post race this week is very good, selection of chocolate/biscuits/drinks, massage available as well.  No cake though.


Shades Marathon Training

Posted: 08/07/2015 at 13:15

Most 'normal' (I say normal very loosely as normal people don't do ultras let alone 10 of them) people after doing 10 in 10 ultras wouldn't go and do a Marathon to warm down ,just mental. err Well done.

I'd get on with Mr Fox! , what a gem of a car he's picked up there. Crazy few weeks for you (26 Horses!)  and you're still getting the training done + lots of x training.

Sounds like you had a good evening at the Zoo, always nice when it's quiet.

Well after a very enjoyable run on Monday eve, last nights 10 miler report will be short. It hurt, mentally tough course & glad it's done. 1:18:54  (actually just under 1:18 for 10, but ran 10.1). Target was to go under 1:20 so very pleased.

7:47, 7:50, 7:49, 7:23, 7:53, 8:01, 7:57, 7:58, 7:46, 7:41

79th last night & 77th Overall.

Very tired legs today, right calf & left shin not impressed with life , 5 mile road race tomorrow eve. Rest day today.

Shades Marathon Training

Posted: 07/07/2015 at 11:23

No idea on the injury Keith, does sound like bruising though.

Big_G - You don't get the long run benefit splitting it like that, but you do get the running on tired legs benefits. So I see it as something inbetween .

Shades - Is the Boston event just a 'do as many laps as you can' in 12 hours ?

Really enjoyed last nights 6 miler, mixed terrain with a bit of everything. I did a 1 mile very easy warm up with a few ooo's and ahh's as the legs grumbled a little. Mad flat start on hard pack for almost a mile & then it dropped down an access ramp onto a rocky/pebbly short bit of beach, I overtook loads in that 100mtrs, everyone just seemed to be very cautious over the rocks. Then it turned into mainly sand but quite pebbly also. Quite a few line choices, none seemed any easier though and legs were hurting, sand was soft so feet were sinking on each footstep which just sapped energy. We had 1.5 miles of along the beach! ,then finally off the beach breathing hard, back onto tarmac but uphill so not much rest bite, 3 miles. Steadily getting steeper & then an offroad climb with steps that seemed to get bigger. Finally topped out and then a steep twisty steppy/muddy/loose downhill section which I loved but was way too short, flew down it with a big grin

Back onto tarmac for a short stretch then back onto the hard pack flat path to the finish. Felt surprisingly good and 3 of us running together so no-one wanted to ease up, that really helped. Cheeky little bit at the end where you get within 30mtrs of the finish and you can hear the timing chip bleeps, but you had to go left round some twisty paths with a couple of slippery bridges thrown in.

Splits - 7:15 , 8:39, 8:28, 8:52, 7:29, 7:31   (48:26)- Easy to spot where the Beach/Hills were. Pleased with the last 2 miles  (faster than my last 10k splits).

Position 67th for last night (91st for the half), so think I'm around 80th overall -  (number 276)

10 flat miles tonight on a disused railway, so hard pack gravel. Going to be mentally tough as the course goes out 2.5 miles turns, then back to the start (halfway) then 2.5 the other way.  Under 1:20 would be very nice, but expecting more like 1:25.



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