Malcs


Latest posts by Malcs

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Sub 3 Tom: #asics262

Posted: 28/03/2015 at 22:38

Time has got the better of me the past few days.

Just wanted to say good luck Tom for tomorrow. I hope there's no pain from the calf and that you can go into the last two weeks without it hanging over you. Not that I think it should be a worry. Keep things steady and you'll be fine.

Iain - good luck with your run tomorrow, good to see you back at it. Thanks for sharing details of your race experience - very interesting.

Steve - so sorry to hear about the calf. I hope it turns out to be nothing serious. Really unfortunate about the back too. Still 4 weeks to London so time is on your side at least.

Amazing performance by Ros! Love that after all that she went to do a bit of Parkrun tourism

Parkrun best for the year today for me: 19:37 in quite windy conditions. I'm up at 6:30 for Spitfire tomorrow. Looks like the weather will be interesting!

Sub 3.30 Tim: #asics262

Posted: 28/03/2015 at 22:12

Sorry, been hellish busy the last few days. About to hit the sack. 

Time that is an awesome PB. I think it's a great time to hit that kind of speed. I did my current parkrun PB two weeks before York and I reckon it was a massive psychological boost.

Fairyclogs - will look out for you tomorrow. I'll be in black running gear but will have a blue running jacket on pre-race. Shady Ady and DS2 will be there too but I have no idea what their wardrobe selection is for the day

reikirabbit - I'm assuming you're not coming if you ran long today? If I'm wrong then it'll be great to see you.

Tim, have a great run tomorrow!

Sub 3 Tom: #asics262

Posted: 26/03/2015 at 23:19

CL - looks like a nice bit of kit that. 

One Gear - thanks! Wow, to do 3:12 as a first marathon is amazing! 

KR - it must be tough running those evening sessions. I only do one a week at the moment and that's the track one. It does throw you off the eating a bit and I know what you mean about needing a bit extra in the afternoon in order to prepare to run later.

Don't know how you do it every session!

golfer - blimey another one! 3:09 as a first marathon, wow! 

I've been running about the same length of time. I'm 43 - first mara was 4:10 then the next 4 were just under 4 hours. Got completely stuck there. There were many reasons for this but the main one was training - I just wasn't getting it right at all. Once I did I knocked 26 mins off, then Steve got me under 3:30 in Paris last year and I had a stab at sub 3:15 in York in October and just sneaked under.

I think the speed work on Tuesdays and Thursdays has made a huge difference for me. Also, pre race and in-race nutrition which Ruth sorted me out with has played a major part in race performance. 

Iain - Gotta agree with Tom, 6:20 pace for a second half is unbelievable. I'd have thought that would be a one way ticket to the wall but clearly you nailed it. Amazing stuff.

How has this official week back been so far for you training wise?  

Ruth - great to hear you have someone looking after you, even if it sounds like he's a hard task master! Running in 5 weeks eh? That sounds brilliant. Maybe you should have your own thread?

Hope it all goes well - we expect regular updates!

Steve - how is the back today? Any improvement? 

Tom - deep breaths! The calf is going to be fine. I know this isn't a ghost pain but you can manage it - remember last week's long run? It was fine was it not? 

Listen to Steve, he knows best. A bit of rest will do you no harm at all. 

Sub 3.30 Tim: #asics262

Posted: 24/03/2015 at 17:56

Fairyclogs - hope the cold clears up for Spitfire. I will see you there - although if still infected please observe the mandatory exclusion zone for germ carriers. 6ft should do it

Tigger - ha, he would have heard you whatever. You're not renowned for staying quiet in a race

Tim - personally I'd prefer to start at the required pace. For every 8:10 you run early on you'll have to run a 7:50 later. It'll be interesting to see what Sam says though - she's the expert and knows you well now.

Sub 3 Tom: #asics262

Posted: 24/03/2015 at 17:47

Good point about the baton method Tom. A few years back I got nicely into my pen at VLM only to realise that I'd left my gel belt in my luggage bag....PANIC!

Ran out the pen to the trucks and had the embarrassing task of asking them if they could fish my bag out....."Yes, that's right the red one...the one that looks exactly like the 100's of other ones on the truck"

Believe it or not they found it!

See you tonight Tom!

Steve, hope the back is up to it tonight. 

Sub 3.30 Tim: #asics262

Posted: 24/03/2015 at 10:13

chicksta - many thanks for that. That's another one crossed off on my chicksta running weather bingo card. I only need to get acid rain and meteor shower and I can shout "house!"

Sub 3.30 Tim: #asics262

Posted: 24/03/2015 at 10:03

Tim - I'm no expert but it does seem to be that if you can string together a few successful campaigns the accumulation of speed and endurance does stay with you for a while. 

After the 16 week Paris training I did a 10 week 10K programme and then only a 10 week build up to York. I genuinely wasn't sure if that would be enough but it was absolutely fine. I guess you could argue that I'd really done a 36 week build up to York (and in fact I think Angela actually did - she's such a smarty pants!)

Re. negative thoughts - you clearly got a lot from Victor on how to deal with those. One thing I found helped me regarding the specific issue of running marathon pace is remembering perceived effort during training runs and reminding myself that if I could do a half in 7mm pace without blowing a gasket then running a minute a mile slower will feel much more comfortable. 

If you ever find yourself doubting that you can cope with the pace then just look back at that last great long run you did - 14 miles of it at MP or below including 3 solid miles at the end well below MP. That has to give you huge confidence. 

You mentioned you were blowing running 8:45's at 3 miles. That means nothing! Honestly, sometimes it can be harder to run slower than faster. Also, you were on your own - look what happened when you got into race conditions at Parkrun. 

In the race I'm assuming the plan will be to set off at MP and maintain an even pace the whole way through? That'll be much easier to deal with than starting at 8:45's and speeding up. Plus don't forget the taper, carbo load and in race adrenaline factors. Plus the crowd! And Dan on his bike with a camera

You can do this! You will do this! 

Sub 3 Tom: #asics262

Posted: 23/03/2015 at 23:44

Hmm, hope it's not the taper madness Tom. Did you feel something go or did it come on afterwards?

If it's an acute injury then that's one thing but something that just comes on slowly afterwards could well be just tightness or some overuse and should ease off if you take care of it.

Deep breaths!

Re. the gels, for the love of God, you surely can't carry them all the way? That would drive me bonkers. Unless that's some sort of incentive for getting you to run it quicker maybe?

I'm with Iain - I used to use a belt with loops for gels but they flap around something awful. Since then I've used a pouch on a belt and that worked much better.

It's really worth practicing with a full load in advance so if you can do it on one of your longer runs I'd definitely recommend it. You don't want any surprises on race day!

I've got a flip belt this year which sounds a bit like what Iain has too. Mine isn't an official one though, I got an equivalent from Amazon:

http://www.amazon.co.uk/dp/B00LBZ826M

I have yet to try it with a full load but I'm confident it'll do the job.

 

Sub 3.30 Tim: #asics262

Posted: 23/03/2015 at 23:30

Thanks everyone, really appreciate the support!

Mr P - completely agree, this was a weekend of awesome running and PB smashing. 

Thanks btw, I'm completely starving now after reading about your Sunday indulgences - great!

Freemers - awesome 21 there! Are you doing Cranleigh next week?

Ruffles - great to see you back. Sounds like an amazing holiday. I reckon you can count all that activity as quality cross training!

Reikirabbit - the Aquatic Centre sounds brilliant. I'd love to take the kids up there some time. Need to get organised!

chicksta - no weather report today?  

MartinChristian - cheers chaps!

Sean - excellent work there. Good solid 21 miles - gotta be happy with that! Lanzarote? Alright for some!

Gingermagic - the magic is back! Sorry to hear you've had a few bumps to contend with. Manflu will clear I'm sure. 

Great that you saw Tigger, although I bet you heard her before you saw her

That's a fine 20 mile race performance from you and a solid finish - nice job!

Tim - nice start to the taper there. In the past the taper has been a source of misery for me. I've usually overdone it in training and I'm nursing some injury in the hope that it'll pass before race day. 

However, since sorting my training out the taper has been much better. I still get maranoia but I can deal with it better now.

I'm obviously extremely pleased with how things have gone since recovering from the flu. After my two week lead in where I struggled to get any kind of pace up, I then had just 6 weeks until today of proper training.

I would never have expected to get to where I am now in that space of time so I'm not sure I can answer your question. I think I had  a solid year of training behind me and a lot of that was still in the legs so that helped a lot . Add to that the better training regime that Steve got me into and I think everything has just fallen into place.

The track sessions have been great and have helped with confidence for sure. But also the camaraderie and encouragement on the forums - half the battle is believing you can do it and the more people that tell you you can the better!

I certainly hope you believe you can break 3:30 in Paris because you have every right to given the way things have been going. With 20+ marathons behind you, you know it will never be a piece of cake but there is no doubt that you've got yourself into a great position to make it happen. 

Sub 3 Tom: #asics262

Posted: 23/03/2015 at 21:32

Wow, it's not just the rugby that was spectacular this weekend - it's raining PB's on this thread!

What an outstanding set of results!

Thanks everyone for the encouragement, really appreciate it

golfer - excellent running, 5 secs is nothing - sounds like you could have made the PB so just claim a moral PB anyway I say Main thing to focus on is that's two brilliant half results in succession so you are obviously in great condition. 

AndyV - surely you have to be confident of sub 3 after that great result?! I agree with Steve and FinishGantry, you can't give up on it.

I've had doubts too but I keep thinking what's the point in going for something in between? If you get yourself in a position to go for it you surely have to go for it. Seize the day and all that. 3:04 is so close, who wants 3:02 or 3:03? Nobody! Go for the big one! 

Iain - great to hear training is officially back on!

Finish Gantry - thanks and best of luck next week! Love the positive thinking!

Ruth - lol, I can imagine it must have been very tense in the Irish supporters camp. Glad that the kids got some entertainment out of it. How is your injury, any improvement?

Jim - blinkin' nora, that's a storming result, no wonder you're pleased!

Totally with you on the scary front but my PB is 3:14 and your half is over two minutes faster than mine - if I'm going for it then you are too, ok?

Roundman - and it just keeps getting better! That's a total belter - sub 80! And a suntan too. Does it get any better than that? Wow!

KR - cheers, great to hear that you're in the 'go for it' camp Although if you weren't I'd be sending the boys round. You were so close last year - surely this must be the time given how well training has gone.

I also get the munchies just before bed but then I have a bowl of cereal to quench the hunger (I'm sure Ruth told me to do this, or did I make it up?)  Fluids do seem to help to curb the pangs I find. Sometimes I think I'm hungry but after a drink I'm fine. Maybe I was just thirsty?

[skips past Ruth's food bit for fear of hunger attack...]

Steve - blimey, when you think of it like that it does show how much the marathon comes down to what happens on the day itself. Here's hoping that you're back to your comfortable sub 3 shape and not 3:30 condition by VLM. I'm sure you will be - loads of time left to get the back sorted. 

Outstanding result for Ros there! That's absolutely brilliant. She was flying round the track last week so I guess I shouldn't be surprised. 5:20 pace at 65?!!!! Wow!

One Gear - yes, I totally agree. It's very inspiring, especially for a wannabe sub 3 newb like myself. I'm still scratching my head as to how I'm even in this position. Crazy to think that this time two years back my marathon PB was 3:58!

Tom - I could see the worry on your face after you left last week but after reading your last few posts it's clear that's all faded away now. We all know what that kind of relief feels like. You can take it a bit easier now. Don't take any risks and have a great taper!

Sorry, I seem to have written War and Peace again! 

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