Mike Sheridan

Latest posts by Mike Sheridan

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Sub 3 hour marathon just didn't happen

Posted: 28/04/2014 at 21:32

Another vote for too long/too fast/too close to the "A" race.....

I just came back from Boston 2014 and improved my 2013 time by 8mins+ to 3:12:54. I ran 1:35:xx and 1:37:xx and everybody knows about the hills in the second half......

Not sub 3 obviuosly, but this was off avg 45m/wk and three long runs of 20m; 2 or 3 at 18m and the Bath HM. From memory I also had a couple of 5m XC races in the mix as well no other racing.

Pacing on the long runs was in the 8:15 to 8:30 min/m range but I had much harder quality session mid week, some at 5k pace or better but only up to 5m + w/u & c/d. For me this was 6:07 to 6:15 min/m territory. I ran the HM flat out in 6:42 min/m (1:27:xx). Fair to say the basic long runs always had a twist at the end: so easy 14 then progessive increase in pace per mile to finish in 7:07 or last 4m flat at 7:10. This mimics the effort required to maintain pace over the closing miles.

So, to summarise: more shorter but higher quality speed endurance sessions and much easier pace on the long runs would get my vote.

Boston marathon

Posted: 28/04/2014 at 20:59

Me too +1 for awesome - bit of a shock temperature wise when we arrived (Fri pm) but it warmed up and was perfect on race day.

Great organisation at the bus departure area - just 10 mins in line and onto warm bus, unlike 2013 where we waited for 45 mins to board.....of course, the flip side is that we were at the holding (start) area at 8:00am for 10:25 am start. Oh well, time for a snooze....

Snooze over, time to hit the start and we're off.......fell into a good rythmn and remembered to hold back through halfway (1:35:xx v 1:36:xx target) and into the heart of the race. This time I counted the hills properly and waited for HH to come to me and then it was a charge for the line.....

Best bit was drafting behind a big Brazilian as we closed in on the CITGO sign - we were doing 6:45 min/m and the crowd were going nuts. Quick right & left and down to the finish - 1:37:xx for 2nd half including hills and a comfort break at 16 miles.

Mission accomplished: 3:12:57 16th in division (60-64) and 4780 overall from a 12061 start with an 8 min PB.

Briliant day for the city, the spectators, a home winner and a gutsy new American female record. The place was jumping afterwards......

Very tempted by Berlin - checking it out tomorrow....


Auviour Paris: So long and thanks for the cobbles

Posted: 27/04/2014 at 22:37

Thanks Ten - I had a GFA for both and chose Boston.

Will be back in London in 2015.....


Auviour Paris: So long and thanks for the cobbles

Posted: 27/04/2014 at 19:19

Well done Ten - a great result for you after the issues you had to deal with through the winter. A mind of steel to get through that lot and then nail the VMLM....

I haven't been idle either (except not posting) and I am just back from Boston for my second consecutive marathon out there. This time, I learned from my rookie errors of 12 months ago and had a solid training programme behind me from a "pukka" coach.

Long story short - she whipped me into shape and I ran 3:12:54 and finished 16th/1,110 in my age category (60-64) and in the 1st 4,400 or so from a start number of 12061.

Now on a break for a week or two from the rigours of running.....

Auviour Paris: So long and thanks for the cobbles

Posted: 22/11/2013 at 17:52

Ten  - now that really does make a bad situation a whole lot worse.

You have my sympathies and moral support - sorry I can't offer much more in a practical sense.....

Take care; stay strong


Auviour Paris: So long and thanks for the cobbles

Posted: 03/11/2013 at 20:36

1st XC of the Oxford Mail league ticked off today - 5+ miles of rolling countryside with hills; three of them all spiced up with two runs though a mid-calf trough of water.

We don't have official results yet but I beat my two previous attempts by 4 mins, so I am very pleased with that and we had a full team of senior men for the first time in ages.

Bonus: one of the ladies had booked a table for 12 in a local pub, so a great way to finish the day......anyone else running on here?

Long Slow Runs between Marathons 5/6 months apart

Posted: 28/10/2013 at 21:21

Just a thought: can you run/cycle to work & back safely during the winter - that could be "family-free" training?

Long Slow Runs between Marathons 5/6 months apart

Posted: 28/10/2013 at 21:19

Three months at 30 mile/month is not very much at all and you risk an injury going from that to 40/45 m wk too soon.

Can you do a Saturday parkrun once a week or fortnight to keep some semblance of speed going and then alternate 90 to 120 minutes on Sundays? On say one of those longer runs each month, do a few miles in the middle near your marathon pace (start with 2 or 3 miles and build up).  

Can you get a pass for a couple of early morning runs in January to ease back in before February......?

Good luck with the challenges....

Loosing 10KG

Posted: 28/10/2013 at 21:01

Robert - here's my take on it:

If you have almost 20% fat then that is about 1/3 too much. In my case I am at about 13%.

I trained as a mountain biker for about 9 yrs (including racing) before switching to running - I thought I was fit, but by running long and slow three things happened:

1. I lost the bulk on my thighs which you don't need for endurance events

2. I lost 7lbs without really trying

3. I converted my energy system from high glycogen dependency to fat burning. If you have "high cardio" fitness, I suspect you have the glycogen burning engine (think Ferrari, whereas I might be able to outlast you in the hills with my slow chugging diesel).

So on your ship's treadmill, you may go crazy staring out of a porthole, but just chug away very slowly to convert your energy system. If you are going somewhere warm, stay hydrated and remember that 1kg = 1 litre of sweat.

Do at least some of your training in a fasted state (no food) so that your body draws on fat reserves first, but you must stay at a "chatty" pace - this is not about lighting the afterburners if the guy next to you is on an ego trip.

Most fell runners are skinny and light for a reason so you may have to change your body shape if you want to do more than "get around" or is "up & down"?

Good luck with it....you could do worse than hop onto the HADD thread....,

Sub 40min 10k

Posted: 28/10/2013 at 20:42

For me. it was like stepping stones across a river: 5k (July 2013) led to 5m, then 10k and finally the HM under 90 mins - last three all in Sept 2013.

I guess it just depends on how you build it up - I for instance ran a high number of consectutive 5k's (parkruns hard) and one day went from 20:09 to 19:40 in one bound. Previously I had been peppering the 20:09 for about six months but never breaking through, then bang, smashed it.

Mercifully, I have gone sub 20 since!

I had two 10k's in the 40:xx's before breaking through and  my previous HM PB was 1:34:xx before getting it down to 1:28:58.

For my next trick: carry that speed twice as far into a marathon which is now "weak" by comparison - the joys of setting a PB, you have to go back and recalibrate everything (well, I do)!

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