Malcs


Latest posts by Malcs

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

Posted: Today at 06:41

Oh wow Hans C, how completely exciting! Sorry, it escaped the thread list so I completely forgot about it.

Are you up late or rising early and if the latter then is that due to travel arrangements or nerves?

I'll be doing a semi-equivalent run section in solidarity but I'll leave you to the cycling and that horrible getting wet bit. 

Very best of luck! Look forward to hearing how it went.

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

Posted: Today at 00:12

reikirabbit - crikey, your accident sounds horrible. Those are nasty injuries. Seems really unfair if they are affecting your running this far on. Was this the car accident you've mentioned before?

Well done for getting some hills in. I think it's definitely worth training for that. I know it's only at the end but those are two pretty substantial hills and it would be great to be able to finish strongly on them than go at a crawl.

Are you still racing tomorrow? If so, very best if luck!

Angela - whoa, that is some serious mileage! 21 followed by 14 is very impressive - gotta be pleased with that.

Very good idea to have a cutback week. I hadn't used these prior to Paris and I think I paid the price. Often the effect of cumulative training on the legs is not obvious, at least I find that anyway. I think I can just keep piling on the miles and by the time I realise I can't it's too late  

I think you're pretty well in tune with your body and are doing all the right things.

Bacchus is coming up soon? How will you be training for that? Interval runs to the off licence?

I'm on a cutback week this week so 15 tomorrow - 1m warm up and cool down with 13 miles fast in the middle.

Did Parkrun this morning. Bit of a disaster - dropped a lace so had to stop and re-tie. Then I foolishly tried to get the time back too quickly and died from then on. 19:50 in the end - bit disappointed but a few lessons learned.

On the plus side it was nice to see Steve there. He was looking good. His calf problem is improving which is great news. Fingers crossed this is the start of his comeback.

Good luck to Sarah for her 10K tomorrow.

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

Posted: 26/08/2014 at 23:45

reikirabbit - many thanks. If Hackney wasn't so far away I'd be there in a heartbeat. Maybe one day though. I quite fancy doing a bit of Parkrun touring.

Sounds like you had an eventful recce of the course at York! When you're running in a race you naturally don't pay much attention to whether there's pavements or not so I had no idea you'd be facing such perils!

I did know about the hill at the end. I'm dreading it already. My mum lives at the top of a hill here so all the runs I've done since I've been up have ended with a steep incline - I hope my body gets the message and builds some adaptation in for York!

Very well done on the 22.8 miler. I know it wasn't at the pace you wanted but you have to be pleased to have got through it given the problems you've been facing. That has to be a big positive.

Mc Hilly - wow, what a fantastic half marathon result! You must be buzzing! I hope this will give you a load of confidence that you can achieve that more ambitious target. Clearly you have the speed.

Mr P - welcome back sir! Glad to hear you had a good time. Mrs P must be getting very excited now. GNR is just round the corner. Let's hope that's the end of the rain and some decent (but not too hot) weather is on the way!

Sarah - cheers. My diet of cheese and 1664 is clearly paying dividends now

Good to hear training is going well and you're racking up the mileage. Not sure whether speed work is a good idea or not when ultra training. I guess there has to be much more emphasis on time on your feet but you don't really race these things like marathons....or do you? I dunno.

Nice to see the puppy is keeping Chris busy

Feral Bob - that's such a shame but it sounds like you definitely made the right call. Better to live to fight another day. Your legs must need a break after the hammering you've given them over the last few months. All those damn hills!!!

Onwards and upwards. Actually, not upwards for crying out loud - do something flat for a flipping change!

Angela - wow, what an epic run! Sounded fantastic. Don't know how you manage running so far in one go though. Actually I do. You're Angela, you just do these things

lol - Marine Corps and NYC marathons in the same trip, only you!

I don't think there is any doubt you'll finish the ultra, not in my mind anyway. Definitely a good strategy to do it with no time in mind. Just make it a slow one so you can PB it next year

I've managed to get 5 runs in while I've been up here so things are going well. 40 miles last week over 4 runs. Pick of the bunch was Sunday's 20 miler. A tough 250m climb up to loch Thom but worth it for the amazing views over the Clyde estuary. Sadly had no camera with me but it was stunning looking over the estuary to the mountains beyond.

Finished the run with an 8 mile progression from 8:30 pace down to the last two at 7:25 pace. Hard work but I've felt worse at then end of past 20 milers which were flatter and done at a much slower pace so confidence is on a high

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

Posted: 23/08/2014 at 12:04

Sticky88 - great to hear you back and into your running! Very well done on breaching the 40mpw barrier too 

Sounds like training is going well for York. I can't believe it's only 7 weeks tomorrow! . Keep up the good work. I hope to be back on here more regularly once work settles and the school hols are over.

Mr P - hope you had/are having a great time in Greece!

Mc Hilly - you star, thanks for updating the race list. That's much easier adding your own so as Sarah has followed suit we can make that the standard procedure from now on.

How did your 30K go the other week?

Angela has done amazingly well. Hard work is definitely a key ingredient and I think it helps that she has a great understanding of how to train properly. However, I think it's her belief that has been the biggest factor. This is where many people hit a wall - they just don't believe it's possible for them to run further or faster. Angela sticks two fingers up to the word 'can't'

Good luck in your half tomorrow!

reikirabbit - sounds like you're still improving. How is the gait this week, still getting better I hope?

What did you think of the York course?

So glad you got to meet Sarah and Angela at the York ParkRun!

Stan - great to hear your return to running is going well. I'm sure that ParkRun time will start tumbling down once you get going. Did you do it today, if so how'd it go?

Have you recovered from dead sheep gate yet?

Sarah - wow, great TR24 report! I want to do it again right now!

Quite thankful the photo didn't come out, it didn't sound too flattering!

Gosh, Team 'Sangela' would be quite a force at TR24 next year. What's this about babies though? Were you talking about yourself or Angela?  

Hope the ultra training is going well. How are you finding training for such a long distance? Are you running everything slow or mixing things up?

Feral Bob - good to hear that the training is going well. I hope it served you well at Cheddar. Looking forward to hearing how that went. Did you smash last year's time?

Hans C - wow, your buggy running is going immensely well! Maybe your body will adapt so much that the buggy will have to become a permanent fixture?

Sounds like an impressive bit of kit anyway!

Angela - great to see you back on here! Always impressed by your enthusiasm. Got me quite excited reading your post. I have no doubt that your shoot for the stars approach will get you to 3:19 and beyond. You have the determination and the ability so keep on doing what you're doing!

How are you feeling about Saltmarsh? Not long to go now. You've got Baccus in between too of course. Nothing like a busy schedule

Well done on your 23 miler and best of luck for your 30 today!

We did the Greenock Parkrun today - new PB for me 19:02, tantalisingly close to that sub 19. Easier course than Orpington mind. However, I haven't done much speed work since my 10K so I'm pretty damn pleased with that.

 

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

Posted: 22/08/2014 at 12:02

Greetings all! 

Sorry for the hiatus. I returned back from holiday to the inevitable huge backlog of work. Also I travelled to Scotland on Wednesday with the kids so that was a whole day on the trains.

Just about able to breath again but I need to catch up on what's been going on. Will be back later

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

Posted: 08/08/2014 at 21:47

That sounds horrible reikirabbit, poor you! 

Training hard for two marathons a year can indeed be tough and take more of a toll on the body than you realise. That said, I think if everything is moving correctly it can be done. The problem is that marathon training does a great job of amplifying any little anomalies that you wouldn't otherwise notice.

I've been incredibly lucky this year and I'm very wary of pushing that luck. Then again I also want to make hay while the sun is shining and see how far I can go.

Training is going well here. 8 miles at 8:30 pace on Wednesday, rest Thursday (with beach sports cross training ) and 5.5 today with a 5K pace section in the middle.

Tomorrow I'm going for 16 miles, 8 out at 8:30 and 8 back at 7:30. Should be interesting!

Hope everyone else is going well.

Feral Bob - so sorry, I missed you out earlier 

Sounds like the mojo is definitely coming back or at least it'll have to with all those races planned!!!

How are you feeling about Sunday? Do you have a target in mind? 

Very best of luck anyway!

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

Posted: 06/08/2014 at 10:53

Sarah - great to see to see you at TR24. You did brilliantly to do 6 laps at that pace. You could definitely have done more too and next year I'm sure you will. 

Gosh, I didn't realise thy were publishing in the Conti Climb results  I had most likely just walked prior to doing that whereas you'd have been running hard - definitely a disadvantage. That's the first time in 3 years I've had the pleasure of trying it. Quite good fun

That was a brilliant blow-by-blow report of Northumberland. I was knackered reading it. I have just added it to my 'races that sound a bit too hard to attempt' list

I've started my 10 week York training this week. Being on holiday makes that alot easier 9 mile progression on Monday then 5 miles with 10 x hill repeats yesterday. 

I'm loosely following the last 10 weeks of my Paris plan but this week I'm mixing things about a bit. I'm keeping the long runs the same though.

No parkruns here in France - what am I going to do?

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

Posted: 06/08/2014 at 10:49

Greetings all!

Apologies for the radio silence. Mega busy with work last week and now away on holiday

Thanks for all the TR24 congrats, much appreciated. Sarah and Angela did brilliantly too. They were running much quicker than me as well. I can see them going way further next year. 

I think most people are capable of running much further than they think and this event is a great way to prove that. We had several people with us who thought they'd only manage 1 or two laps who amazed themselves by doing 3 or 4. It's a great way to boost your confidence and get you setting your sights higher.

ArrowsLou - so sorry I missed you at TR24. That's such a shame. But it's brilliant to hear that you're back running pain free again. Very happy for you indeed! You've been so patient with your recovery and it's paying off now. 

Those are impressive times for your laps because that TR24 course is not easy at all. Nice going!

Stan - yes, race-go-go! Good to see you getting back into your running.

I am indeed still following Ruth's advice. I'm sticking to the 3 meals and 3 snacks strategy and keeping off the nutritionally vacuous foods like biscuits, cakes and ice cream in favour of more of the healthy stuff. I still have my bowl of cereal before bed and my weight isn't going up.

I say all this but as I'm on hols the beer count has gone through the roof so I'm not looking forward to the scales when I get home. However, I'm trying to keep the activity levels up to consume the extra k-cals.

You have to come to TR24 next year - I'll guarantee you'll do more laps than you think! In fact I'm happy to bet a cheeseburger on it!

McHilly - well done on your half! Right call to take it easy and treat it as a training run. 

TR24 sells out really quickly so you need to be in there on the first day. Entries usually open in November.

Do let us know about those races!

Reikirabbit - really glad you had a great time at the games. It's looked fantastic on the television. Must have been brilliant being there.

Really sorry to hear you're in pain. I reckon the massage was a good move - sounds like you're tight all over. What the devil is Meralgia Paraesthetica? Anyway, I hope you can sort it out soon.

Mr P - with you on the sand, it's evil stuff. We were at the beach the other day and we sand and horrible mud. I nearly had a breakdown. Thank goodness we didn't go with Mrs Malcs' suggestion of a picnic on the beach. That would have finished me off.

Sticky - great to hear from you, and great to hear you're back running again!

Wow, what an amazing performance in your cycle and an astonishing amount raised for charity, brilliant!

The TdF through Yorkshire looked fantastic - what an amazing experience for you to look after one of the buses too!

How did York 10K go? Doesn't sound like you and Sarah ran into each other?

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

Posted: 28/07/2014 at 22:35

So we ended on 12 laps, 10th place in the mixed pairs which I'm gobsmacked about.

For me personally that was 90K (55 miles) and about 11 hours running time (can't say for sure as my watch ran out of battery ). I never thought that would be possible, particularly with no specific endurance training.

I had some great help from some of the guys on the other teams who ran (and walked) with me at various points. That was a massive help.

It was brilliant meeting up with Tigger, Angela, Sarah, Jenf, Clive, RunnyRunRun, Minni, Brolish and all the others. 

Looking forward to next year now!

PS. thanks to the person who came over and said they had been following the thread and well done to you for getting your GFA time!  

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

Posted: 28/07/2014 at 22:34

TR24 - RACE REPORT

This was our 3rd time at TR24. If you've never heard of it before then you simply have to give it a go because it's a truly awesome event.

It runs from midday on Saturday to midday on Sunday and you run laps of a fantastically varied and quite tough 10K trail circuit. 

There are teams of 6-8, 3-5, pairs and solo runners. I was running in a pair with Mrs Malcs. This suited us well as I wanted to be able to go and run my laps without impacting on anyone else and Mrs Malcs only wanted to run 2-3.

I did the first lap and then passed the baton to Mrs Malcs for the second. We swapped again for lap 3 but I then came off the course for some refuelling.

It was incredibly hot. I don't know how the solo runners were staying out there. 

I left it until about 6pm to go back out. I knew I had time on my hands so there was no point killing myself in the heat. I did another lap then swapped with Mrs Malcs again before returning to take the baton from her again.

By this time it was starting to get dark so I had my head torch with me. However, I'd failed to check the batteries and when I reached the wooded parts I was getting virtually no light. I resorted to trying to follow other people as they came through and this seemed to work. I could then head back to camp to get more batteries.

I took the opportunity to have another little rest and then headed off again. It was 10:30pm so darkness had really settled in now. 

My next two laps I did as a double. This took me 2.5 hrs. Up until now I'd been averaging about 1:07 per lap so my pace had dropped.

I returned to camp at 1am for more food and drink. I had a massive craving for a burger and thanks to the 24hr catering my prayers were answered. That was the best cheeseburger I had ever tasted  I washed it down with a coffee and felt like a changed man. Well, apart from my legs which, with 60km on them, were now feeling a bit sore.

I went back on course at 3am to attempt another double. I really wanted to beat my total of 7 from last year so this would do it. 

The first lap was tough but oddly I found the second one a bit easier. Maybe it was because it was starting to get light again? It was really weird starting that second lap in the dark and finishing in daylight.

Can't tell you how pleased I was to cross the line and bag my 8th lap. Absolutely brilliant feeling. 

I went back to camp and got some more food down me. It was 5:30am. Mrs Malcs got up around 7am and went out for another lap at about 9. 

I had thought that would be it for me but part of me really wanted to do the final lap and finish at 12 noon. 

Well, that part of me won and I headed out for lap 9. I was surprised that it didn't feel any worse than lap 8. Don't get me wrong, it was tough going but the pain seemed to have reached a plateau. 

I was definitely helped by the amazing support from fellow runners all round the course. That was the same throughout the race but it was definitely at its peak in this final hour.

The finish is just brilliant. So much noise!

 

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