Latest posts by Malcs

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Sub 3.30 Tim: #asics262

Posted: Today at 17:07

SK - Many thanks! I keep meaning to try Bromley, which is much flatter. Might have a chance at sub 19 there over the summer.

I had heard about Lullingstone, how do you know it? Do you know people from around here? Have you been yourself?

Chicksta - oh yes, if there's one thing the ankle biters have it's a sprint finish. If it's any consolation I think this is only because they take it easy in the middle part of the race (let's just keep telling ourselves that anyway ).

Mr P - hope the walk went well. Did you manage to avoid the downpours? I heard it was a bit moist over that way!

Sense - wow, 18:27 for a whipper snapper is amazing! 

How was the fitness test? We want to see your figures! Was it a full out VO2 max where you go to collapse or just up some % of MHR? 

With TR24 coming up (and only 14 weeks until York) I've decided to switch over to marathon training now. For me that really only means a switch to more volume and a longer, slower weekend run in favour of a faster medium length so not a massive change from what I've been doing.

Managed 2nd place at parkrun for the first time on Saturday! I'd like to thank all the speedsters who stayed away this week in order to make this possible 

Following the sub 3 plan I then had a 15 miler on Sunday at 7:30 pace - nearly killed me!

Sub 3.30 Tim: #asics262

Posted: 01/07/2015 at 09:34

SK - you're dead right. I think 10Ks are the toughest of all the distances. It is definitely like two 5Ks back to back. You are for sure getting there and you will definitely make it, probably much sooner than you think!

Wow, 100m on a 5K is quite a chunk!

I haven't done sub 19 for 5K yet. Did 19:03 and 19:02 (current PB) but neither were anywhere near when I ran sub 40. At that time I was doing about 19:22. That's at Orpington which is quite a tough course though.

Yes I should get a snazzy T-shirt but I think there's a backlog at the moment so no idea when I'll get it. Just nice to make the milestone. Malcs Jr. claims he's done 51 because I apparently 'deliberately' forgot his barcode one day. 

sense - I'm finding that my 5K, 10K and half paces are getting closer as time goes on. 5K is about 6:10 and the last half I ran was 6:30 with 10K somewhere in between. 

Malcs Jr. is 13 and currently a hormonal nightmare. His PB is just over 22 mins but his times vary a lot. I think children struggle with the mental side of distance running. They are not disciplined enough to hold back at the start and they fold too easily in the middle and towards the end. 

I've run with him a few times to help him pace it better. Once he masters that he should be able to go even faster. 

Keep us posted on the scan.

Angela - your photo link isn't showing here but the click through works - wow, that is one dangerous looking bit of bling!

Heading out earlier today as it's already boiling here. I'm sweating just sitting down!

Sub 3.30 Tim: #asics262

Posted: 30/06/2015 at 10:21

Sense - good to hear that the calf has improved. That abdominal issue sounds weird though. I hope the scan will help identify what it is.

Core work is painful for sure but it really does help. I did a load when I was doing the comp and I really believe it made a big difference. 

Is it the Sri Chinmoy series at Battersea that you're talking about? I did two of those last year. They are excellent races - very well organised, great value and more or les flat. I was planning to do a couple this year but my 10K training got off to a slow start and the only 10K they have there before TR24 is this Saturday. Don't think I'm ready for that

The others are all 5Ks. Maybe I'll see if I can get up for one of those. Have you booked any yet?

SK - wow, well done on your racing! Awesome to bag a few victories as well!

Sub 40 10K tip: find a flat (preferably downhill) course Joking aside, clearly you're almost there. You only need to run 3 secs a mile faster - that's nothing. Lots of intervals seemed to help me when I was going for it last year. Consistent sub 20 5K's definitely helps with confidence too.

Freemers - excellent PB and congrats on the bling!

Not bad for someone who's "not doing much right now"

I would love to joint the bling off but sadly I am blingless

Chicksta - lol, love the digital detox! 

Great to hear you're feeling better now. Surely you are due a decent run of good health now. You've had it pretty rough over the last year. Here's hoping you have an illness and injury free run in to Bremen!

I've had my first two weeks of full training since the spring and I'm starting to feel like I'm getting back into it. Did my 50th parkrun on Saturday with Malcs Jr. (also on his 50th). Season's best of 19:21 so pretty pleased with that. Not looking forward to training today and tomorrow in the heat!

Sub 3.30 Tim: #asics262

Posted: 25/06/2015 at 22:22

Tim - I dunno how they work it with GFA. I've never heard of anyone who had a valid qualifying time being turned down which would suggest that there isn't a limit. There are no details about what the acceptance criteria are other than the qualifying time.

If that's correct, and there is no limit, then I guess it will impact on the number of available ballot places. However, I'm sure they set the qualifying times in order to let in an expected number of qualifiers. That is bound to be calculated based on years of past experience.

In short, I don't think the GFAs will have much of an impact on the ballot places. 

Great stuff on the guide running! DS2 used to do that and he thought it was brilliant. 

What was your conclusion on Salazar?

Sense - many thanks! You can borrow my flag any time

Have you not entered the ballot then? Or did you enjoy supporting so much that running VLM comes a lowly second place now?

Sorry to hear about the niggles, what are they? Are you having treatment?

Mr P - damn achilles! Hope it sorts itself by Sunday. 

Sub 3.30 Tim: #asics262

Posted: 25/06/2015 at 08:28

Mr P - lol - we were a pretty gruesome looking bunch

Tim - I do feel for you. It's hard enough dealing with running related injuries but something freaky like that is tough.

Baby steps as you say. You will get there - you have before. I hate being patient so I am definitely on rocky ground dishing out this sort of advice. 

At least you can run, painful though it may be. It would be a lot worse if you were on doctors orders to rest up completely. Each run should get a bit easier. Keep chipping away.

Re. the GFA entry, it's not a secret, it's on the VLM website under 'how to enter'. They had been reporting there that application entries would open in mid-June. I believe you have until 24th July to apply, be accepted and pay for entry. 

Gingermagic - the magic is back! Blimey, that NDW sounds like torture. You're certainly going for it on the ultra front. 100K! You're a crazy man

I will keep my fingers crossed for you in the ballot. With the new system this year letting more people into the draw I would imagine places will be even harder to come by. Really hope you make it!

Oxon White - if you follow the plan to the letter then yes, I believe they are all intended to be done at full 5K pace so feel free to go for it!

Sub 3.30 Tim: #asics262

Posted: 23/06/2015 at 08:02

Angela - Oooh - nice bling! 

Yes of course we can do some TR laps together. However, I suspect you'll be going much faster than me! I will definitely be walking ALL the hills

Btw. I didn't realise I'd missed the Asics262 wrap up video! In case anyone else missed it, here's the direct link:

Emotional stuff. Tim - you looked like you were cruising!

Did my VLM GFA entry last night - can't tell you how great it feels to be able to say that. Hope they let me in!

Sub 3.30 Tim: #asics262

Posted: 22/06/2015 at 11:52

Blimey, some awesome running going on here!

reikirabbit - agree with fairy godmother Angela, it's so nice to see you back in the game! Very well done on the FV55 prize

Mr P - how is the achilles doing? Did the TV watching sort it out?

Fairyclogs - wow, almost at the half century! Amazing stuff! Congrats on SDW. Is Bewl multiple laps? Very best of luck!

Baldrunnerman - crikey, 85 miles! That's outstanding sir. I managed about 56 miles last year at TR24 and I was a wreck. Can't imagine how it would feel after another 30 miles on top!

Angela - well done on the swim but wow, even more congrats for your race victory! That's absolutely amazing - the power of writing things down indeed! You must be totally elated. 

I wonder what else is on your list?

After hearing of your success I've made one of my own:

1. Do 10 laps or more at TR24

2. Go sub 3 at York

3. Win the lottery 

Sub 3.30 Tim: #asics262

Posted: 18/06/2015 at 09:45

Well done on Endure 24 Fairyclogs! 6 laps is brilliant and at 19th position you must have been flying too!

Blimey you're giving Angela a run for her money with your race schedule! Only the first few and all marathons - are you going for the 100? How many are you on now?

I'm still desperate to make this the first full week of training of my 10K campaign. Nearly screwed it up yesterday as I couldn't get out at my usual time but ended up getting the miles in later in the day. So damn hot at that time!

How is everyone else doing? Tim, what's the latest on the recovery?

Sub 3.30 Tim: #asics262

Posted: 15/06/2015 at 12:21

Godmother Angela - oooh, congrats on the Godmothership! Is that Fairy or just Standard? (not sure of your wand wielding ability )

I see you're taking it easy as usual with a fairly light racing programme over the next 6 months. What is the 4 day challenge? (too lazy to Google)

So that'll be 13 maras soon then - impressive stuff! Do you aspire to becoming a 100 club member?

Ruffles - massive congrats on the PB! Is that a full olympic tri you're targeting? I can't remember if you've done one before or not?

chicksta - oh no! I tell you, you certainly have your ups and downs. Nobody can acuse you of having a boring life! Glad to hear that you are recovering. Hope you are back to your normal mileage soon. Great to hear that you have an Autumn marathon planned. Will be great to train in company!

Mr P - well done on the season's best Parkrun! Great to be hitting good pace at this early stage in the summer. Nice one!

Tim - how was last week? Healing update?

I thought last week would be my first full week of training but after a complete midweek (including some killer mile reps) the weekend ended up running free - just too much extension finishing off to do plus I had the second day of a rugby refs course to attend. This week will be the week, I'm determined to make it so!

Updated the race list. Forgot to put TR24 on there. 

20th June Great East Swim (1 mile) - Angela I

21st June Mersea Round the Island Half (a maybe) - Angela I 

27th June Giants Head Marathon - Angela I

28th June Penny Lany 10K

12th July - Ekiden Relay - Angela I

25th/26th July - Thunder run - Angela I, Malcs

3rd August Ride 100 SupermanRuns

29th August Vitruvian Triathlon - Angela I

13th Sept Bacchus Marathon - Supermanruns, Angela I

27th Sept Maldon Half Marathon - Angela I

4th Oct Chester Marathon - Mr P

4th Oct Bremen Marathon - Chicksta

11th Oct Kingston Marathon- Supermanruns

11th Oct  York Marathon - Hans C, Malcs

18th Oct Abingdon Marathon - Freemers

24th Oct Beachy Head Marathon - Angela I

1st Nov NYC Marathon SupermanRuns

26-29 Nov Cyprus International 4 day challenge - Angela I

Sub 3.30 Tim: #asics262

Posted: 10/06/2015 at 18:34

Mr P - have a great trip. If the Chicksta knows that a fellow/former gangsta is entering the country I'm sure she'll make sure she runs into you

Tim - TR24 is the last weekend in July. Right now it would kill me. 9 miles today and I felt totally rubbish.

Great to hear you're feeling better. Keep the positivity and belief up and you'll be right as rain in no time. I met someone once who believed they could get a Boston qualifier. Most people at the time would have said she was up against it. I don't need to tell you what happened

Enjoy the bike tomorrow!

SK - very well done on your 1st place, that's awesome! Cut out the modesty though, take the damn win, you earned it!

Aunty Angela - 27 miles! OMG, you really are nuts! What's your marathon count up to now? Did you do that with RRR by any chance?

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