Malcs


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

Posted: Today at 11:27

Hans C - aha. So are you aiming for around 4hrs at York or will it all depend on how things go on the day?

Rachel - always enjoy a race whether competing or not. Gotta love 'em  Good luck for the weekend!

Angela - that's a brilliant achievement. Five marathons this year is amazing. I don't know how you do it. I agree with Reiki, your enthusiasm is infectious and it's great seeing you progressing so quickly.

Can't believe your contemplating a move to the dark side though

Brilliant pictures from the weekend btw.

reikirabbit - many thanks, I think your diagnosis may be spot on. The pos tib does feel tight and a bit tender in places. I've been stretching it (well, trying to!) and massaging and that seems to help. 

Pretty sure I can keep it under control. 

I looked back to my Paris training and at this stage I was suffering from that calf problem, nervously hoping that I could still do 22 at Spitfire at the weekend. I ended up missing 1 session that week and 3 the week after.

This time round I have some mild arch pain which was absolutely fine on yesterday's mile repeats. I did those 30 secs per mile faster than the same session back in March too so very encouraging.

We'll see how things go on my easy 9 miler today. 

Ooh and I have new shoes! The latest Asics Nimbus 16's. Have to say they are brilliant. 

...and yes, I did have to pay for them

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

Posted: 15/09/2014 at 18:09

Stan - wow, that's brilliant! A big jump forward. Clearly you're well on your way back to your best now. 

Can't believe Chester is only a few weeks away!

Sarah - well done on holding things together during taper. It's not easily done!

Not long now. Keep the mind games under control and all will be fine. You certainly seem to be in good shape for it. I'm sure you'll do brilliantly.

I think that was an error putting 8mm pace for the 20 btw. should have been nearer 8:20. 

That said I ended up doing 16 in the end as I've had a bit of arch pain this week and didn't want to risk a longer one. I got a bit of help from Steve too who suggested I do 15 brisk. However, to fit in with pacing Malcs Jr. at park run I went for 3 easy, 3 fast, 3 easy, 4 fast, 3 steady. 

Rachel - I'll refer you back to that post when you're knocking out 8 minute miles with ease!

reikirabbit - very well done on the 22 miler. That's just what you needed! 

Love the Nike Town story lol

I didn't see any carp fishermen at York last year so you should be safe come race day

Hans C - sorry to hear you've aggravated an old injury. I hope it doesn't flare up too much and you can get it under control. 

What do you need to run to qualify for Comrades?

My York pack arrived too! Zone 1 again - you can see the start line from there

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

Posted: 12/09/2014 at 14:08

Angela - ha Although isn't Sunday more of a long distance pub crawl?

I assume you'll be taking it easy....on the running at least

PC - lol, yes 262 finished a looong time ago now. I think we all just kind of felt settled here so the thread kept going. Thinking about it, the whole thing will be starting again soon so we may have to vacate to avoid confusion!

We haven't been served an eviction notice yet but maybe we should start sourcing some good quality restraints so we're ready to chain ourselves to the railings?

TR24 was amazing yet again. If you can make it next year you have to come! I believe it's going to be the last weekend in July again.

Emmy and Weedy are complete nutters (but very nice ones). Anyway don't go talking of things like that round here, Angela may be listening!

Good to hear you're back into your running. When you say 'next year' do you mean 2015 or 2016. I quite fancy another bash at Paris. I have unfinished business there, not just on the course - I still need to visit that little Irish place in St Michel

Anyway, great to hear from you!

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

Posted: 11/09/2014 at 22:36

Rachel - that's brilliant! You'll back before you know it. Just be careful not to overdo it. Baby steps. 

Feral Bob - wow, 4 marathons already, you're catching Angela up!

Gotta love a bit of flat tarmac. Plenty of it down this neck of the woods and not a stile in sight!

reikirabbit - woo hoo! Congratulations, that's a fantastic result, you must be thrilled! 

Good to hear you got the quad under control too!

PC - wrote (see)

Opps wrong thread... 

Ha ha

How are you sir? Faring well I hope? Got any exciting races planned, apart from Paris of course?

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

Posted: 10/09/2014 at 08:27

Rachel - thanks

Well done for getting up early and running in. You may have had some regrets towards the end but I bet you felt great afterwards! 

Stan - are you sure you haven't seen Memento but just forgot?

It's a great film. Very clever. Not something to watch after a tiring day at work - you need to be focused or high on caffeine to follow it!

That's a very decent 10K time - nice sighter for Accrington where you'll have had more training and a better run in. 

reikirabbit - ooh, very best of luck for today! Don't fall asleep on the start line!

I hate all those little (big?) noises you get in strange hotel rooms. 

Anyway, they do say that the main thing is that you're well rested before a race - low sleep isn't as much of an issue. So unless you were up all night wandering round your room dismantling the air conditioning then you should be fine

lol - smart casual, scary indeed, although 'disco' would scare me more

Nice 15 x 400 session for me yesterday. Not quite as quick as at the peak of 10K training but i was happy enough. 10 miles slow today. Weather looks good so should be one to enjoy.

Have a great day all! 

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

Posted: 09/09/2014 at 08:28

Stan - great to hear from you! Nice to see your mileage ramping up. Randomly entering races and then forgetting about them is an interesting strategy. Perhaps you knew you'd forget and this was all part of the plan? In turn you forgot that it was part of the plan as well. Watch out, you probably did the same for next week too! Maybe you're turning into that guy from the film Memento?

How did the 10K go btw.?

Thanks for the confidence booster! I hope you're right about York. It's easy to look at short distance times and say you *should* be able to do this or that but I've always struggled to convert them. We'll see

Mc Hilly - great Parkrunning! Clearly moving forwards there. It's the least comfortable of distances but it's very rewarding and because it's short you can have a bash at it every week. Look forward to hearing about more PBs in the weeks to come!

reikirabbit - reckon you're making the right calls re. training at the moment. Better to go for the easier stuff prior to Wednesday. That's a very solid 17.5 miler with some quick stuff at the end. Great confidence boost for you. That counts for alot I think.

You've got me a bit scared now - what level is your brother running at? 

Feral Bob - wow, great result! Why do you pick such tough races? That finish sounded excruciating. 

And sub 20 - web hey! 

No stopping you now - you're on the fast track to sub 19. Wave as you pass me

Angela - wise words as always. DS2 was saying something similar. My aim will be to do the first half at 3:15 pace. If I get there and feel like it's too much then I know I can slow to a more comfortable pace and still finish in 3:20, which would also be awesome. 

Well done on your 10K. Fantastic result - and 5th lady too! You just keep on improving.

Rachelcgen - that's the spirit! Good to hear the motivation is back

I had a decent park run on Saturday (19:38) and then a very successful 20 with 10 at 8:40 ish pace and 10 at 7:35. Felt good even at the end, although the legs were getting sore as they always do. Nice for confidence though.

400's today. I had a mild panic when I read next week's in error and thought I had mile repeats!

 

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

Posted: 06/09/2014 at 14:52

Noooooo!

Ah well, maybe better to get it out of the way now. At least Mrs P is much better as you say.

Have a good trip up to Tyneside. I hope it doesn't impair your supporting abilities too much.

Wish Mrs P the best of luck!

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

Posted: 06/09/2014 at 12:55

Rachel - very well done, good to see you smiling! Pain is temporary, just keep that in mind

marrows - great to hear from you! Thanks for the motivation - much appreciated  I'm pretty much convinced I'll give it a shot, providing the rest of training goes well. 

DS2 - thanks for the reassurance and continued support, very much appreciated. I only wish you could be free of this awful foot issue. Really hope you can sort it before the end of the year and get to London in peak form!

How is your running going? All very well I hope?

reikirabbit - that fall wasn't the fateful towpath one was it? 

Are you doing Lingfield tomorrow? If so best of luck!

Mc Hilly - good luck with the long run tomorrow. How did park run go? 

I think it's  great that you've been able to switch to the 3:45 plan and the way you're going you're sure to nail it

Hans C - 15 is a good call. Are you going to do it slow or have some pace in the middle? Despite finding it hard I quite enjoyed last weeks 15 with the middle 13 fast. 

Mr P - poor Mrs P, that is such bad luck for the cold to strike at this stage. How is she today? Hope she feels much better for tomorrow. I ran a half marathon PB with a bad cold. I think the pain of the race took my mind off it so it might not be all that bad. And she's a woman too - they are much harder than us when it comes to these things

Hope your run goes well today!

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

Posted: 03/09/2014 at 11:21

Angela - glad to see you're taking the Bacchus preparation seriously. I hear that many people come a cropper by not paying enough attention to the alcohol training.

Just to be clear, I was only doing 15 with the middle 13 at 7:30. That was a typo above   Don't think I'd ever attempt 20 with the middle 15 section at that pace in training. 10 maybe but not 15.

Dunno about beating your next marathon goal. In fact I'm really undecided as to what pace to go for in York. I feel I could have a stab at 3:15 pace but then part of me thinks that I should be sensible and aim for something in between current PB and 3:15 (that'd be 3:22). Will see how the next few weeks go.

reikirabbit - thanks for the piriformis info, I will pass that on. 

Your run in sounds very sensible and the improvements continue, which is great. I know it's a bit disheartening comparing now with your last campaign but you're getting there fast.

Hans C - having looked at my suggestions and compared them with Angela's I'm glad that I started by saying "I'm no guru"!

I guess I was ignoring the fact that the half ironman may have taken a fair bit out of you. Also I think I'm the opposite of Angela and tend to laugh (foolishly) in the face of caution, overdo the quality sessions and end up with injuries

Bottom line, ignore me and listen to her!

I said I'd post my 6 week run in schedule so here it is:

WEEK 1
Mon Rest
Tue 6M of relaxed fartlek
Wed 6M easy (approx 51 mins)
Thu 7M progression run starting at 8:45 pace and getting faster with last few miles sub 7:30s
Fri Rest
Sat Parkrun 
Sun 20M (First 10M easy in 85-90 minutes, last 10M at marathon pace in 75 mins)

WEEK 2
Mon Rest
Tue 8M of 1M jog, then 15 x 400m at 5km pace with 90 secs jog recoveries, then 1M jog
Wed 10M easy (85-90 mins)
Thu 9M alternating 8:30 and 7:30 pace
Fri Rest
Sat 4M easy
Sun 22M slow at about 8:30-8:45 pace

WEEK 3
Mon Rest
Tue 8M of 1M jog, 5 x 1M (approx 6:50 pace), with  2:30 jog recoveries, then 1M jog
Wed 9M easy at 8:30-8:45 pace
Thu 7M of 1M jog, then 5M at marathon pace, then 1M jog
Fri Rest
Sat Parkrun 
Sun 20M steady in 8min miles 

WEEK 4
Mon Rest
Tue 9M of 1M jog, then 10 x 800m at 10km speed with 90 secs jog recoveries, then 1M jog
Wed 8M steady at 8:10 pace 
Thu 6M of 1M easy, then middle 4M at half-marathon pace, then 1M easy
Fri Rest
Sat Parkrun
Sun 15M steady at 8-8:20 pace

WEEK 5
Mon Rest
Tue 5M of 1M jog, then 10 x 400m at mile/5km speed with 1-min jog recoveries, then 1M jog
Wed 6M easy at 8mm pace
Thu 5M of 1M jog, then 3M at half-marathon pace, then 1M jog
Fri Rest
Sat 3M easy
Sun 10M steady 8:10 pace

WEEK 6
Mon Rest
Tue 4M of 1M jog, then 12 x 200m at mile/5km speed with 1min jog recoveries, then 1M jog
Wed 4M easy with 4 marathon pace 100m strides
Thu 3M easy with 3 marathon pace 100m strides
Fri Rest
Sat 2M easy in racing kit with 2 marathon pace 100m strides
Sun RACE DAY!

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

Posted: 02/09/2014 at 09:01

Mr P - very best of luck to Mrs P for GNR! Not long to Sandstone Trail now - 3 or 4 weeks? I know this is a big favourite of yours. Looking forward to it again?

Mc Hilly - just noticed that you have a whole run of races coming up. Feeling fit and ready for them?

Sarah - congratulations on entering the taper. Try not to lose the plot

I wonder if ultra tapering brings with it ultra taper madness? Maybe Hans C can help here. 

Good to hear training has gone well. 20 at 8's is indeed pretty swift but if your body can handle it then that's brilliant. Must be alot harder to judge how much volume to churn out when ultra training. The balance between overloading the body and not killing yourself must be so much harder to achieve. Sounds like you have pretty much nailed it though.

I did 15 on Sunday with the middle 15 at 7:30 pace, although it ended up being more like 7:35. I was hoping to have a nice confidence boosting run where that middle section felt comfortable but the reality was that I had to work quite hard to keep up the pace. By the end I felt more like I do after my 20 milers, legs were really sore - not quite what I was looking for.

Having done the analysis (we all do it right?) I think I may still have had some of last week's hard 20 miler in my legs. Also I'm not sure I ate as well as I could have done over the 24 hours that preceded.

I'm not too worried though. It's a shame that I didn't come out of it feeling more confident about marathon pace but as this week's 20 has a big chunk of MP in it as well I have another bite of the cherry.

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