Mike Sheridan

Latest posts by Mike Sheridan

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Sub 3 Tom: #asics262

Posted: 29/04/2015 at 08:51

Thanks guys.......enjoyed every minute!

Sub 3 Tom: #asics262

Posted: 28/04/2015 at 17:27

Well done guys & gals - some great running and inevitable tales of a near miss or two.

Brief resume for me 2nd VMLM (6th mara in all now).

Followed the 3 hr pacer from green start but figured he was too hot after 4 miles so backed off and let him go. Through HM in 1:30:17, less than a minute behind where I wanted to be.

By mile 22 or so I was right back up with all three 3hr pacers and in fact went through the bus - it was just too messy and crowded to stick with them.

Then ran like a scared rabbit wondering if this huge train of people would hunt me down near the finish.......pleased to say they didn't and I crossed the line in 2:57:44, a negative split by 2 mins 50 secs and an improved PB

1st V65 age division by about 10 minutes. Possibly UK No1 V65 2015

Bonus: on the way back to our bus I spotted Paula Radcliffe & family near St James' park and was able to congratulate her on her stellar performance and of course her career. She now knows she also inspired me and so many others with her amazing exploits!



Sub 3 Tom: #asics262

Posted: 12/04/2015 at 21:33

That's tough Tom, but very few people would get anywhere near a 31 minute PB and there is no doubt you know "how" to do it. Next time.....  

Sub 3 Tom: #asics262

Posted: 11/04/2015 at 21:46

Good luck Tom - hard yards are done. Stay focused, execute the plan and you will have a 2:xx:xx to savour for the rest of your life anytime a marathon is mentionned....sure you'll make this the first of many.  

Sub 3 Tom: #asics262

Posted: 04/04/2015 at 14:04

Tom - many people find predictors optimistic but I think this is code for "maybe I'm not as fit as I need to be". Remember these are often based on conversion times from elite/sub-elites so depending on where they are in the pecking order they may struggle.

Second point: if you try and compare a 1 mile or 5k time to a marathon prediction the margin of error must be huge. Obviously a HM time on a similar course would provide a better comparison

Finally, I would imagine the predictors work on even splits - if you burn your matches in the first 10 miles they can't help and of course, if you are a "super-converter" (can pull off negative splits), they may not be very accurate either!

Short answer - a guide, and I would imagine that more races have been ruined by people "believing" the prediction rather than the other way round.......no evidence, just a hunch. 

Sub 3 Tom: #asics262

Posted: 04/04/2015 at 12:37

Golfer - Maidenhead Easter 10m (paste into your browser)



Sub 3 Tom: #asics262

Posted: 04/04/2015 at 12:02

Good luck on the gentle rehab Speedy and others on the bench, or just hopping off it.

Tom - you're ready. Cotton wool this week and then "Bon chance, mon ami........."

I'm a few weeks behind you guys heading into VMLM and just had my final blast (yesterday) at the Maidenhead Easter 10m. A nice race and it went well, 65:57 (chip). Last 20m (all easy) tomorrow and then onto the taper trail.

Some great training been done by a lot of people on here and I've enjoyed following the interaction with Steve (coach) & Ruth (nutritionist) - good luck one and all.

Sub 3 Tom: #asics262

Posted: 16/03/2015 at 14:25

AndyV - I would have said the same as Steve; a bit too late for this campaign to try the surges and I doubt if that is your issue anyway.

Good luck with the rest of your programme - maybe a sports massage on those hammies would free them up a bit. If you are tight in the back, hip or quad area that will all pull your pelvis out of alignment and tighten them?

Sub 3 Tom: #asics262

Posted: 15/03/2015 at 19:45

Thanks guys...

Tom re the surges - it is fun as it breaks up the monotony.

Theory (1) inject a bit of quality into an otherwise "bog-standard" run

(2) the 1st surge is always the hardest, feels a bit like trying to get a speed boat up onto the plane (if you know what I mean). Once there, it feels fantastic because you momentarily recruit different running muscles and the usual muscles have a rest

(3) if you are running to a set pace per mile (and I am sure you will be) it is a brilliant tool to get back on track if your pace overall or in a particular mile drops below where you want it to be....if you have practised surges from 1 min upto 4 mins, you have the confidence to get back on track without the fear that the effort will compromise your race plan

(4) extension of (3) - you can go for a negative split and/or accelerate deep into the race. My fastest mile overall in Berlin was mile 26 which l ran in 6:19 and I just thought of it as "another surge"

(5) finally, in windy conditions, you can use a surge to bridge a gap between runners and maintain a faster pace overall. Again, you can "go" without fear....

Sub 3 Tom: #asics262

Posted: 15/03/2015 at 18:37

20m for me too....seems to be the done thing  today. Ran in a great mixed group with a marathon range of 2:47:xx to 3:10:xx and a Spartathon entrant....!

My own task was easy (about 8:20 min/m) to 9 miles then 14 mins (total) of various length surges with 6 min easy b'tween. Surges came out at 6;51; 6:34; 7:10; 6:51; 6:37; 7:05; 6:23; 6:02 and 6:11.

The variances were more about the terrain and the fact that I was the "leader" so had to keep an eye on the route and not lose anyone in the N Hampshire lanes!

Good fun - whole thing done and dusted by 10:00 am as we started stupidly early. 2:45:xx running time

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