Mike Sheridan


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Sub 3 Tom: #asics262

Posted: 01/03/2015 at 21:01

Nice long run Tom - did you out pace the man on the bike?

Testing 16 mph WSW winds at Bath HM today but at least it was dry for the race.

It looks as if the wind took about 2 mins off the elite times, so it wasn't a cake walk heading west for the two laps.

Anyway, pretty much the same for everybody of course, and I made a schoolboy error and got my hydration wrong, compounded by being held in the pen for 30 minutes. Long story short: pit stop required at beginning of Mile 2 cost me about a minute which I clawed back over the next few miles.

Miles 8 & 9 were the hardest for some reason and then from 10 miles just decided to hit it and see what would happen...closing 3 miles for the uphill finish were: 6:11; 6:02; 6:04 and 6:02 min/m pace for the final 0.3 m.

Chip: 1:25:47 including that dratted minute........so happy with that as I have come off two consecutive 50+ mile weeks (long run of 20m in each case), and trained through the week. 

Sub 3 Tom: #asics262

Posted: 22/02/2015 at 16:00

Top running guys - you made the most of the break in the weather!

1:19:xx should be a comfortable sub 3 from here on in........if the endurance is there, as I am sure it will be by mid April.

I was at a very much slower pace today on a hilly 20 miler over Wayfarer's Walk which runs south of Newbury. A good 75-80% of the total was off road. There is a route from there all the way (65m) to Emsworth on the coast.

Anyway, 387 meters of climbing for our 3 hour run in cold, frosty conditions from 8:30 am - it is now blowing a gale and pouring with rain.

Sub 3 Tom: #asics262

Posted: 04/02/2015 at 21:54

Wow - speedy ladies, well done to them both! (and the pacer of course.....)

Sub 3 Tom: #asics262

Posted: 01/02/2015 at 14:47

Tom - I've been sick/injured much closer to marathons than you are now and by following "doctor's orders" to the letter, recovered well enough to post PB's each time.

Sometimes the rest is more beneficial than we imagine even if you obviously didn't plan it....with your basic speed and fitness, you could lose a week of running and hardly notice the difference when you get back.

It's a long game - you'll be fine.

Sub 3 Tom: #asics262

Posted: 27/01/2015 at 07:57

That's a tough call Iain.........best wishes for a full recovery inside the initial timeline.

 

Sub 3 Tom: #asics262

Posted: 26/01/2015 at 09:04

Great run Tom & just about everybody else....

re High5 gels, you don't need to take those with water. When I am on those I take gels and water about 10-15 mins apart, and then only a sip of the water........

I also"front-load" the gels i.e more in the first half of any long run - when running hard the digestive system tends to shut down in the latter stages, which is why you hear the familiar wail - " I took my 1st gel at mile 18 and felt sick ....." etc

Take 'em early

Sub 3 Tom: #asics262

Posted: 24/01/2015 at 11:55

Interesting CC2 - my Tuesday effort was 2 mins on; 2 mins off and I focused on the time not the pace. When I checked my watch later, I was at 6:18's pretty consistently which I was happy with as a solo run in the dark.

Good practice to dial into a pace without constantly looking down at a watch and I noticed my form improved as I ran more upright.

Thursday was straight tempo stuff - 4m at 6:33 - 6:44 + w/u & c/d another 4 miles. Ran on a gravel pathway round an old airfield and I think averaged out at 6:48 or so......this was a freezing run, literally I thought I was going to get frostbite on my nose, -3 degrees C and running fast into an easterly wind, no idea of the windchill, but it was certainly character forming.

The things we do........!

 

Sub 3 Tom: #asics262

Posted: 21/01/2015 at 10:20

Re hybrid training/racing runs: you're right Steve, there has to be a compromise in that approach and I usually subscribe to the idea that each run should have a specific purpose.

Sub 3 Tom: #asics262

Posted: 20/01/2015 at 10:44

Sorequads....

Last year I had exactly the same problem (Goring 10k).....my solution was to arrive early, run the 10k route in reverse direction slowly, have a rest of about 30 mins, a quick drink & gel, then the race, followed by the remaining miles required for the day......

Seemed to work - three of us beat the age-grade + 60's, course record in the race, sadly I was the third.....must try harder.

Sub 3 Tom: #asics262

Posted: 19/01/2015 at 22:02

To clarify a couple of points re weights since I introduced the topic!

1. We don't work single muscles in isolation

2. Re legs - as a runner these are the "tools of the trade" and so we are very cautious about adding weight/reps etc. I do 6 reps, 10 secs out, 10 secs back (all under load) and have only just gone above my body weight for each leg.......so this really is controlled.

3. All the other weights are for upper body/core on the same basis - 6 reps etc and here I have made much more significant gains in strength.

4. I am lighter than when I started so I am not in the least bulking up, and my present bodyfat % is 10% with skeletal muscle just over 40%. I guess I could claim the "frame or build " of a Brownlee without the talent! 

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