Mike Sheridan

Latest posts by Mike Sheridan

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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)!

Training on consecutive days...

Posted: 28/10/2013 at 20:20

I've had two injuries after speed training on a Monday so I don't recommend it! In each case, coming back too soon after a marathon.

On Saturday I ran a parkrun hard and then yesterday, I did 14 off-road hilly miles, in mud & "that" wind - I would not have been able to do a meaningful interval session today without a significant risk of injury.

My advice: don't risk it!


Being charged by charity NOT to run in VLM

Posted: 25/10/2013 at 21:49

At my club you go in the ballot and pay your own fee.

My first year back into running - 3 club VLM places; 3 club entrants so I was straight in.

2nd year 2 VLM places for 3 runners chasing

3rd year 1 VLM place for 6 runners chasing

The club membership has increased massively and the secretary is querying why we only had one allocation........I have a GFA place so I won't take anyone else's place.

Training for sub 1.30 half marathon

Posted: 25/10/2013 at 21:37

I went the speed route to my sub 90 mins this year.

My targets were sub 20 - 5km; sub 40 - 10k and sub 90 HM this year and I got them all in that order July, September & September.

I was running 25-30m/wks through the summer and much of that at tempo and I also ran 10 or 12 consecutive parkruns flat out. Longest run was in the 10-12m range.

At the sharp end, I trained for the Marathon Talk Magic mile (30th Aug) and was running 200 metre reps where the pace occasionally began with a 4:xx but usually 5:xx min/m. My mile time (proper track) was 5:43. 

I've been back into running since July 2010 and none of you should worry about age yet as I am now 64, and still improving. 

Auviour Paris: So long and thanks for the cobbles

Posted: 20/10/2013 at 20:18

Sorry to hear that Oscarr - on all fronts not just the race!

For a man who ran a successful ultra in the summer which would have defeated me, I think you are a tad unkind to yourself, and carrying a virus into a marathon wouldn't have made your task any easier.

The distance is cruel if you are under the weather and the elites bail out at the drop of a hat - you didn't, so you're a tough old cookie (bollocks - just realised you are younger than I am).....

You'll bounce back we all do........until then, have a glass of something strong

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