moof


Latest posts by moof

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Sub 3h15

Posted: Yesterday at 20:42

Bloody hell Badbark, great run. Your half way split is exactly the same as mine and my finish was 2.56 on the dot! Only difference is I had to train for mine.

Sub 3h15

Posted: Yesterday at 18:09

OO- I'm impressed with that HM only one week after London, that's a great run.

Sub 3h15

Posted: 30/04/2016 at 17:54

I see a few have been spanking it around parkrun only a week after London, great recovery. I had a little jog on Friday my my calfs said no after a couple of miles so quit before any more damage was done.

I've been out on the bike for most of the week with a nice long one of 93 miles this morning. I seem to be able to keep the speed at an average of 19.4mph on tired legs, so pleased with that. Plus I've put in a couple of sessions in the pool with a 400m & 200m speed test with my club on Friday morning, which I could have done without.

LB70, looks like you've got great leg speed over 5k but drops off a bit when the distance increases, I personally would increase the mileage with lots of slow miles on the long run and medium long runs, say mp+90 max and really try and control that heart rate creep as I think this does help to improve your endurance. I also think long tempo/lactic threshold/ hmp runs are great for improving strength every other week. Plus I wouldn't go too mad with interval sessions at the moment because you have the legs speed, I think strides are good enough, just leave them (rep) to nearer your event to sharpen up.

But I think the bottom line is more miles and more training, I really do improve when I up my training to 7 days a week in specific phases. This does mean a lot of early morning training 5.30-6 am starts.

Sub 3h15

Posted: 27/04/2016 at 13:38
??? Not sure what happened there.

Sub 3h15

Posted: 27/04/2016 at 13:36
My gel strategy was one at the start then 6, 12, 17 & 21 miles, I sipped some water after about 5 miles, then picked up a bottle of Lucozade and ran with that for a fair few miles, trouble is the kind aid station lady had pulled the cap off so every now and then I???d squeeze it too hard and squirt one of my fellow runners.

The fact that I must have been very dehydrated after the race and didn???t go to the loo for a few hours after, my first wee was like pouring beetroot juice straight out of the bottle which was a slightly unsettling sight! ??Sorry.

??

Slokey- I???ve been following the P&D plan alongside the Don Fink iron fit competitive plan, so my overall running mileage has been a lot higher than Fink recommends at this point. I???m pretty sure the peak phase starts soon but it will still be less running miles than I???ve been doing, so hopefully I???ll be able to jump back into this but maybe leave out the zone 4 training on the run for a few weeks.

I always planned to do a little more on the bike after London so we???ll just have to see how it goes.

Sub 3h15

Posted: 26/04/2016 at 21:44

Loved reading all the reports, it doesn't seem to matter if you had a good or bad run, those last 5 miles are soooo tough, I swear at the time never again as I feel I'm just in survival mode.

My legs are totally battered today and I screamed like a baby when I got off the bog this morning. MsE your memory is too good!

I overtook 211, tbh I thought it would be more and disappointingly was overtaken by 16.

Just a gentle hours spin on the bike this evening, avoiding anything remotely hilly and I'll go for a little swim in the morning, I might take my arm bands. 

Sub 3h15

Posted: 24/04/2016 at 23:01

Hi Literatin, yes that was me. Just checked out your pic and I do remember seeing you a few times. That's a great run! Fantastic day for running wasn't it.

Sub 3h15

Posted: 24/04/2016 at 21:55

Sorry you had a dns Jools, same for me back in 2013 the day before so I know how gutting it is.

Great to meet the battle weary in Chandos after the race, everyone looked like they'd put in a decent shift.

My race went rather well although it didn't feel that great in the last 4. I ran with a local runner, Mike Sheridan, who has a habit of running decent times with negative splits, in fact he won his age group today ( 64-69!) with 2.54.xx.
We had a little chat about pace strategies and since we were on for similar targets I stuck to him like glue. A non eventful first half just tapping out the miles and got to the 13.1 point in 1.28.20, my heart rate had been reading a little high but I didn't think I was working too hard and still felt comfortable at this pace so carried on.
Second half Mike picked up the pace a little and I just worked with him, taking turns in the lead, I dropped off his pace a couple of times and had to work hard to make up the 10 meters or so.
We seemed to be overtaking so many people with continuous weaving in and out between groups, I do think there seemed to be a lot more people attempting sub 3 pace this year as there really never seemed to be any open space.
Mile 20 come around quickly and I was starting to feel it, especially in my calfs, mile 21 I had my first wobble while taking a caffeine gel. They are bloody disgusting, like drinking day old coffee. I'd lost the pace and rhythm momentarily and Mike disappeared into the distance.
The rest of the race I ran strong and felt I was reeling people in all the time but the last mile the legs were on the verge of cramping, I still had plenty of energy but couldn't push on.
Around the final bend and dug deep to cross the finish line in exactly 2'56" which gave me a 20 second negative spit and a 1min 49sec pb.
Overall I'm really pleased with my time and effort.
What an event! Which was slick organisation from start to finish and the crowds! Deafening! Loved it all.

Sub 3h15

Posted: 23/04/2016 at 08:58

Bike it- Cheers but I'm without a car for Sunday so getting over to Basingstoke is the problem, so I'm staying over my mother in laws at Reading (taking my ear plugs). I've used the Basingstoke route before which is by far the most straight forward.

Three mile jog this morning.

Sub 3h15

Posted: 22/04/2016 at 21:19
Not sure as I've always got the train to Blackheath, it's a big green field to walk around and I'm saving my legs for the race.
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