Latest posts by Malcs

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Sub 3.30 Tim: #asics262

Posted: 27/07/2015 at 16:08

Mr P - ta very much sir! lol, you're supposed to do not very much on holiday! Hope the iPad didn't get thrown in the pool

SK - cheers and wow, congrats on the 10K win! Anything exciting for the prize or was the glory of victory sufficient? 

Away with you - you could easily keep up with me!

chicksta - ha ha, you do have a way with words chicksta, many thanks!  

You hit the nail on the head - one step at a time and hit your peak in September. Patience, it will happen!

Martin - thanks! Get the training in and you will fly round. The half plan looks good. What are your 5K and 10K paces looking like? 

Angela - much appreciated! Keep going - you are heading in the right direction!

It was TR24 at the weekend. Friday was a wash out - totally poured for most of the day and then was absolutely nobbling at night. However, thankfully Saturday was a belter - not too hot but plenty of sunshine, perfect conditions really. 

I was in a pair with Mrs Malcs but she can only manage 3 laps before her leg starts pestering her so I knew I had to do a lot of the laps myself.

My aim was to beat the 9 I did last year. After my third I was wondering whether I'd even get close but it's funny how things can turn and after some food and a rest the next two (either side of Mrs Malcs' second) were not too bad. 

With 5 in the bag and 9 hrs on the clock I had another rest and a bit of dinner before heading back out for the night time session at about 11:30pm. Running with a head torch is just the best! I did a double lap and then headed for the catering tent for a cheese and bacon burger and much needed coffee. One more double and before I knew it the sun was coming up. 

Mrs Malcs took over. She was already suffering but she did incredibly well to get out there and complete her third leaving me with just one more to make my target. Angela had just headed out a little earlier and I managed to catch her up - ok, so she definitely must have slowed down because I wasn't getting any quicker  

Tigger then begged me to do one last lap with her so we headed out with the race clock on 22 hrs 30mins. That was when the weather turned. Absolutely tipped it down. So gutted. But then again, it got me out of packing up

110 km in total. Really, really pleased. It's such an awesome event and so well organised. They even had a beer bus this year (Mr P, take note! )

Gotta congratulate Angela and Sarah A who came 3rd in the ladies pairs. Awesome achievement!

Sub 3.30 Tim: #asics262

Posted: 22/07/2015 at 14:38

sense - many thanks! Long run was a bit of a killer. Ended up doing 18 miles which is the furthest I've run so far in this campaign. Too damn hot!

Hats off to anyone who completes an Ironman. How anyone can run a marathon after all that running and swimming is beyond me.

You made any progress on that injury of yours?

Stan - much appreciated. Great to hear from you, I thought we'd lost you! 

I'm sure you'll get back into it once you start training again. It's taken me a while (about 7 weeks) to start feeling like things are starting to happen again.

Well done on getting your London entry in. I will definitely be at the bench again. You can show me the way to the GFA start

Best of luck with training. Don't go AWOL for too long please!

Sub 3.30 Tim: #asics262

Posted: 18/07/2015 at 23:39

PB alert! Completely destroyed my parkrun PB today - 18:46, can't quite believe it!

Looking forward to a nice long run tomorrow.

Whats everyone else up to?

Sub 3.30 Tim: #asics262

Posted: 14/07/2015 at 22:37

Nice going reikirabbit and great to hear that your place is secured  

When you get to the point where the sessions get easier as they progress then you know you're getting somewhere!

Martin - that's cool, got a target for that? 

With TR coming up I decided to do next week's planned sessions this week instead as they looked harder. Today's 2K reps (four of the buggers) were murder. Quads are completely shredded. If I meet my end running then it'll no doubt be when I'm doing 2K reps


Sub 3.30 Tim: #asics262

Posted: 14/07/2015 at 10:07

Ah yes, I had the same message. It's for the payment system. I had to enable cookies in order to get it to work. 

Did you have any success? If not, go to your web browser preferences and find where the cookie settings are. If you're on a Mac using Safari then it's on the Privacy tab in the Preferences.

Often the default is to block cookies for third parties and advertisers. Make sure this is set to never block, then try the transaction again, complete it and switch your cookie settings back to how they were before.

Let me know if you can't find the setting (I'll need to know what Browser you're using).  

Anyway, great to hear you've been accepted!

Sub 3.30 Tim: #asics262

Posted: 13/07/2015 at 20:39

SK - aha! Small world I guess that's Eynsford or Shoreham then? 

We've been past the lavender farm many times but we've never been in. Might have to do that next time then, thanks for the tip!

If you do ever do Lullingston be sure to let me know and I'll pop over and see if I can keep up with you. 

Sense - wow, anything in the 50's is excellent! When I did it they didn't go to max HR because they said it was too much of a risk. I had assumed they meant in general but maybe they just meant me!

Re. my plan - I'm following the Asics sub 3 one from the hub of course, as if you needed to ask! Steve's plans have worked wonders for me up to now so why change it.

Take it easy until you get a clearer picture of what's wrong. I'm glad a full on hernia has been ruled out but I hope you can get a final answer soon, the waiting must be killing you.

RR - noooo! Not another freak injury. For the love of God, is there any body part you haven't managed to batter yet?

Re. VLM - I'm sure they probably have a lot to get through and you'll hear something soon enough. Maybe they start with the men as I guess statistically they will have more of them?

Crikey 15 miles at 11mm pace, that's a long time on your feet! I take it the pain isn't too bad when running if you can stomach a 2hr 45 min session! Either that or you are a double-hard b***d. I suspect the latter may well be true

Martin - wow, awesome 5K! Well done on the little bike ride too Great to see things going so well for you. Can't remember but are you doing an autumn marathon?

Mr P - lol, I despise flies! I'm having to run through fly infested woods at the moment to practice fly ingestion avoidance in readiness for TR24

Sadly I doubt Malcs Jr. will be arsed getting out of his bed in time to wave a flag

Hope the long run went well. 

I bagged another 2nd place at parkrun on Saturday and my second fastest ever at Orpington of 19:18. However, on Sunday my legs felt dead. Really wasn't up for the muderous 16 miler that was timetabled.

Definitely a game of two halves. Maybe no surprise there as I coped fine with the first 8 at 8mm pace. For the second 8 it took me two miles of 7:30 and 7:20 before I could reach 7mm pace. Holding that for another 6 took a lot of effort! I was spent afterwards.

The only consolation is that at that pace the pain is at least over a lot more quickly

Sub 3.30 Tim: #asics262

Posted: 09/07/2015 at 14:59

Excellent stuff chicksta!  You'll be back where you were in no time (and beyond it not long after I'm sure!)

lol - I have to say I'm finding it tough in the heat. Whilst it isn't as bad as it was last week I still struggle to hit the pace when it's warm. Also I just feel knackered all the time at the moment.

In other news, my VLM GFA application has been accepted so I've paid my money and I'm in! For once I'll be meeting at the bench as a runner not a flag waver!

Sub 3.30 Tim: #asics262

Posted: 09/07/2015 at 10:03

Mr P - great to hear the weather was nice for you. Champagne lunch?!!! Alright for some!

Well done on the 14 miler - a good solid session that. 

lol - it would be nice to bag a first place but really the main goal is to get the time back down to where I was last autumn. If I can get there in the next few weeks I'll be really happy as I'd be confident of it improving as the marathon training progresses.

7 miles alternating (8's and 7's) for me today. Don't like the look of Sunday's 16 with 8 at 8's and 8 at MP!!! Not sure I'll be able to manage that kind of pace this early on in proceedings. 

What's everyone else up to? It's all gone very quiet around here. 

Tim - what's the latest on the recovery?

Sub 3.30 Tim: #asics262

Posted: 06/07/2015 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!

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