Latest posts by Malcs

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

Posted: Today at 11:43

lol - you lucky git! 

Seriously though, that's brilliant news, Im really pleased for you! 

A teeny bit disappointed I didt get in but certainly not annoyed. My main motivation for trying to get under 3:15 is the GFA entry to London. So if I got in through the ballot that would make it a bit pointless - well, kind of. 

Marcus, one of the two guys I started Paris with (and in fact ended with too as I saw him at the finish line) has also got in and I know Angela and DS2 have GFA places. Not sure if Sarah is running it but she would surely qualify GFA too. I'll be going up to support again as last year was amazing - the Swiss flag will fly once more!

Rachel - maybe all the 'no' mags went out first. Fingers crossed for you!!!

Unlike most other bingeing  Race bingeing is good for you!

Yes, I hope my route (to VLM 2016) will be by running sub 3:15. I think it'll be a big ask in York but it's not impossible and I'll give it my best shot. If I miss out I'll be going all out to get it on a spring marathon.

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

Posted: Yesterday at 22:53

chickadeee - great to hear from you! That's good news on the achilles front. It's always hard coming back from injury to know when you can let go, relax and beconfident that whatever was broken will hold. It'll come.

Did you apply for London this year? Can you apply if you live outside the UK?

Seems my earlier optimism was severely misplaced as I got another 'no' mag to add to my collection.

I'm taking this as a sign that I'm destined to get into London by a different route

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

Posted: Yesterday at 09:40

reikirabbit - I checked and I've had official PBs on another Parkrun course when I'd ran quicker elsewhere so it does appear to be course specific. Makes sense really. I ran 19:02 in Greenock in the summer (a much easier course than Orpington) but I still got my "New PB!" badge at the weekend

lol - yes, maranoia is definitely in the air. I'm actually getting worried about not having a cold! In my mind that only increases the chances of catching one late next week - how crazy is that?!

Mr P - mmmm....Chinese....

Yes, it does indeed seem like mara training helps with speed. That's one of Angela's favourite little factettes (I was going to say theories but it does appear to be true). Shh, don't say it too loud or she'll be on here being all cocky

Sorry to hear about Chester, I thought there was a glimmer of hope but as you say, if you're not right then it would be silly. The only exception would be if there was wine on route and you 'ran it for fun' like those two nutters in the cops and robbers outfits.

Sean - cheers! There are alot of distractions over the summer but thankfully I did manage to still keep going. It wasn't at all like this last year though - summer was a complete write off running wise so I may have just got lucky this year.

Sunday was a killer for heat so I'm not surprised you found it hard going. Don't let it de-motivate you though. Cooler weather is coming I'm sure and it won't be long before we're all moaning about the snow and ice

Getting a plan will make the world of difference I'm sure of it. What do you think you might aim for next? Faster 10K/half or back into marathon training?

Rachel - sorry to hear about the bail out. It happens. The next one will be much better.

Why are you so convinced you'll get a 'no' mag? I got into the ballot two years in a row so it's fair to say my view on it is slightly warped. I guess overall statistics would suggest that your level of optimism is probably more appropriate but while bad news still hasn't hit the door mat there is always hope!

10 x 400's for me yesterday. First few were around 6mm pace but at least half were in the mid 5:40's. Very pleased with that. 6 miles at 8-8:20 pace today. 

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

Posted: 29/09/2014 at 18:12

Just had the busiest of weekends and with today's 3 long conference calls the days have just flown. On the plus side I haven't had any time for taper madness

Mc Hilly - wow, Comrades eh? How extremely exciting! Will you do a spring marathon as well as an autumn one as part of your build up? Got any ultras planned as part of the training too?

Sarah - congratulations once again. A brilliant result and you could have won it too! Just think, that could have been be one more random household gadget to add to your collection! Next time less chatting and concentrate on the job at hand. Slacker!

Once you start the 10K training you'll be absolutely flying I'm sure. I can't remember, are you running London this year? You could totally nail 3:15. I sense 2015 is going to be your year.

reikirabbit - great going on the Parkrun PB! Was it at another course? Are Parkrun PB's not course specific?  

Good to hear the tendon is mostly behaving itself. Mind you, you are looking after it well - I see you're getting through the whole gamut of alternative medicines

Mr P - very well done on getting through what sounded like a beautiful but very tough race. I'm not surprised you wanted to lie down at the end!

Has this affected your Chester decision at all? 

What was the takeaway option btw.?

Rachel - the comeback continues! That's a brilliant result! 

Breathing is always something worth paying attention to so well done on that count. It was very warm indeed yesterday, I couldn't believe it. I'm sure it was cooler when we were in France in August!


I bagged a 20 second PB at Parkrun on Saturday - 19:03, quite gobsmacked! Tantalisingly close to the sub 19 I've been working towards but I'm still extremely pleased as I was convinced I'd lost speed over the summer.

On Sunday I did a very nice steady 15 miler at roughly 8 min/mile pace. Went really well apart from a bout of Dehli Belly which made the second half quite uncomfortable. Thankfully I made it home in time to reach the sanctuary of a loo. That's all I'm saying on the subject 

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

Posted: 27/09/2014 at 06:57

Mr P - gosh, I forgot about Sandstone! Sounds like you had a nice confidence boosting run on Wednesday to take you into it.

Hope it goes well! As you say, weather looks set to be perfect.

Ah, the food bulletins

I've still been broadly sticking to Ruth's recommendations but now I'm under less scrutiny I've probably let it slip a little. 

Mrs Malcs keeps me on the straight and narrow now. She cooked up some extremely nice salmon tikka the other night. Dead easy - just salmon steak marinaded in a tikka paste then pan fried and eaten with cucumber, tomato and yoghurt with chopped chilli in pitta breads. 

She also did a lovely shin beef in ginger and soy with noodles, broccoli and green beans. No egg fried rice or prawn crackers though

Rachel - definitely the right approach, go and enjoy the last of the sunshine before monsoon season hits (you know this fine weather just can't last).

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

Posted: 26/09/2014 at 20:09

Rachel - great going! All looking good for Sunday - I'm liking the enthusiasm. Very best of luck to you.

reikirabbit - good to hear the tendon is improving. Still plenty of time to get things sorted before York. You're taking all the right steps which is the main thing.

Sometimes it can seem like full recovery is a long way off but it doesn't take long to shake most things if you give the body a chance.

I've found that most of the niggles I've had in the past felt like they would take ages to put right but then a few days later, after rest and treatment (although sometimes just with rest), the picture has completely changed.

I feel a bit guilty saying this but this week has gone really well for me. Usually this would be time when the build up of training finally gets to me and something breaks. However, I had 3 very good runs this week and feel nicely rested today with just parkrun and a steady 15 miler to come over the weekend.

After that the taper really starts to kick in with next weekend's steady 10 miler as the only run over 6 miles for the next 2 weeks. Surely something can't break now?

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

Posted: 23/09/2014 at 22:17

reikirabbit - sorry to hear about the spillage. That would bug me immensely. 

Nice to hear there's no DOMs from Saturday. That has to be a nice positive to take out of it. How is the tendon doing, any improvement today?

Sean R5 - I think Mrs Malcs went to Morrellis with the kids when I did the Kent Coastal. So that was a double-whammy - near death experience and no ice cream, talk about adding insult to injury

Agree with Mr P, that night shift malarky isn't for the faint hearted. 

Nice 8 miler - I like that kind of distance, just enough but not too much. 

Mr P - have a great club session tomorrow! 

8 x 800's for me today. Managed a couple at sub 6 pace too which surprised me. I was wondering whether my speed was dropping off with all the mileage but it looks to be still ok

A nice steady 8 miles at about 8:20 pace tomorrow then some MP on Thursday. May be able to race at park run on Saturday too as my weekend run is 15 steady so I could squeeze it in before mini rugby on Sunday.

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

Posted: 22/09/2014 at 14:15

Sean! - great to hear from you but I'm so sorry to hear about your good friend. That is just awful. Losing someone is bad enough but when it comes completely out of the blue like that it's so, so much worse.

I'm glad that running has been of some comfort to you though and I hope you really enjoy Folkestone next weekend.

It's funny, we were in Broadstairs last Sunday and I was watching the numerous runners on the coastal path as they came into view wondering if you might have been one of them. 

Brought back memories of my Kent Coastal Marathon near death experience. We started at Botany Bay, walked along to the Captain Digby and then drove back into Broadstairs for the mandatory fish and chip tea

Hope to see you around here some more!

reikirabbit - how's the tendon doing today? Inflammation subsided I hope?

Rachel - very well done that's great going. I agree with RR, you're looking great for that half marathon. Remember not to overdo it. You've made excellent progress so far but take it easy and come back slowly. We don't want any more injuries!

Mr Puffy wrote (see)

There's a fun run too, and there was a little girl who obviously had difficulty running, she was all on her own at the back, so I jogged along with her, the next marshal joined in a bit later, by the time we finished she had quite a retinue.

Aww - that was very good of you   but I hope you showed no mercy on the line and took her at the tape

I'm quite excited to hear that Chester could be back on! Or should we be whispering that too? Fingers crossed for you!

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

Posted: 20/09/2014 at 23:39

Mr P - very well done Mrs P! 

I think it's far harder as a supporter on these big city races. My lot have been up to London each time I've done it and I think they expended more energy than I did on every occasion! 

Nice going on the 13 miler. Always nice to have some company on a run too.

reikirabbit - I'm sure those nerves are more excitement than worry. I'm really looking forward to it now. I think the normal anticipation has been amplified by not being able to give it my best shot last year. 

Wow, you did 25 and a quarter miles! Crikey, that's a monster of a training run.

You seem pretty good at judging things and I'd concur with your assessment yet again - pos tib irritation caused but the twisting and turning.

I ran a fair bit off road today and my right leg was complaining in a similar place. However, once I hit the tarmac again it eased off.

I remember reading about one of the elites (may have been Rachel's mate Jo Pavey) saying that they try and do alot of mileage off road but they are very careful to pick a surface that isn't too uneven so it doesn't stress the tendons of the foot and lower leg too much.

I reckon being on your feet for so long with those extra twists and turns you've irritated something but not caused a major injury. Some frequent massage and stretching over the next few days will sort you out I'm sure.

Hans C - yeah, me too! Part of me is secretly hoping that you'll have the XZ2000 Hyperbuggy with you (or whatever it's called). I know this is unlikely though so I am trying not to get too excited

Great 22 miler for me today. I really wanted to be at our park run as it was our 2nd anniversary. So I ran there (3 miles) continued to run another 3 miles waiting for the start, then joined the run itself. 

It makes such a difference doing part of a long run in a race like environment. I was flagging a bit at 6 miles in but as soon as the park run started I had a spring in my step. Worth logging that thought for taper time when the mind will be saying that marathon pace is impossible - need to remember that it's alot easier in race conditions.

After finishing I had a quick loo stop, a few sips of water and then headed off to do the final 14 miles. I was averaging about 8:30 pace and it felt very comfortable. Finished the run with 3 miles at just over marathon pace which was a nice confidence boost.

Aside from the few sips of water at park run I only had a small 250ml bottle of squash on the whole run. I find it quite amazing that it's possible to run for that long taking in so little fluid. It wasn't a cool day either - no sun but very humid and I was soaked by halfway. 

The pos tib / arch issue was there at the start, and as I mentioned earlier the other leg decided to have a similar grumble too but by halfway all was fine on both legs. No issues at the end either so I'm incredibly happy with that. 

For once I'm going into taper with no significant injury worries...hmm, not sure if I should say that out loud

Sarah a did her 50K ultra today so hopefully without revealing too much I just wanted to say very well done!

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

Posted: 19/09/2014 at 15:01

Hans C - lol, you haven't met Angela in person yet have you?

I think sub 4 should be easily achievable for you.

Last summer I missed loads of training with a calf problem. When I eventually braved running again it was getting close to York and I only managed to get one run of 16 miles. Everything else was 10 or under (and there weren't many over 6). 

On the day it went fine even though I still had some calf trouble. I stuck to 4hr pace and reached 20 miles feeling comfortable. Last 3 miles were hard on the legs but you'd expect that in most marathons, well those that don't involve drinking wine at least.

With your solid endurance base you should be fine. You're speed is very good too so  you could afford to do the first half at 4hr pace and then speed up. 

How is the aggravated injury? Subsiding I hope?

Mr P - ha ha, could be, could be

Sorry to hear that Chester is off. Sounds like you had an excellent run on Wednesday, sounds lovely. 

Did we ever hear how Mrs P got on at GNR? Hope it went well. Looked amazing on the TV.

I'm very relieved today. I was firmly for staying in the UK. I didn't get a vote but my mum did and alot of my family still live in Scotland. All of them were very nervous about it all week. Just glad it's all over now.

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