Mike Sheridan

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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

Sub 3 Tom: #asics262

Posted: 13/03/2015 at 14:23

Tom - still looking good, and you are bound to get the odd little tweek with the mileage and pacing that you are doing. Physio, stretching & rolling should keep it all at bay. Have you braved an ice bath yet or an Epsom salt bath for recovery? Very gentle means of drawing out the aches & pains.....

Mid week tempo for me last night - after 2m w/u ran 7 miles: 6:31; 6:28; 6:41; 6:39; 6:32; 6:32; 6:39 and 2m c/d. My schedule shows the same for the next two Thursday's so getting intense now, but we are all in sight of the taper. All of these should be "doable" as I ran 1:25:50 at Bath HM after a ridiculous pit stop which probably "stole" a minute off my time - big lesson, if you have to be in the pen early before the start, factor it into your hydration planning (drink less!) 

Stay healthy - you look to be in great shape. Hard to believe you haven't gone sub 3 before with your basic speed.


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

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