Latest posts by Padams

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Sub 3

Posted: Today at 15:24

Jools - you can have the 5000 as a separate PB, but not parkrun I'm afraid. That's just another 5k, and isn't meant to be a race anyway. Still, not bad going for a year!

RE - if you're just wanting to use the turbo to improve running (and not bothered about cycling speed), I would say two types of session that would be useful are something like:

- easy spin for 45mins or so as a replacement for an easy run. HR about 65%-70% of max, just nice and steady to keep the legs loose.
- 10 min warm-up, then 2x20mins pretty hard with a 5 min recovery, then a cooldown. That should get the HR up a bit and is a good cardiovasular workout without smashing the legs too hard.

For running, I would keep the cadence pretty high in all cases. Big gear/strength work is probably more suited to trying to improve bike strength, although might be of some benefit for a runner.

Sub 3

Posted: Today at 09:59

Nice one Jools, getting faster!

TR/selbs - possibly due to the slightly upped mileage, but I was only doing about 40mpw so would expect to get niggles on that.

Mainly turboing for me in the last couple of days (no running) - did a decent session last night, just a simple warm-up, 45 minutes pretty hard, then cooldown. Managed 300W for 45 mins with a bit left to spare so that's promising.

Calf is still a bit dodgy but will try an easy run tomorrow or Friday to decide whether I can manage the 5M race on Sunday.

Sub 3

Posted: 24/11/2014 at 08:23

DrD - well done at Boscombe. A win with a diversion is very impressive! I think I won Boscombe once - seem to recall in 34:0x (a long time ago though so could be wrong), so probably a similar time to you allowing for your diversion and wetter conditions.

Barefoot - if you improve you 100m time, McMillan will predict a faster marathon time, so I would work on that. Join the sprinters group and do some starts, like 5x30m off 5 mins recovery.

I felt for Marigold and Marders in Doha in that heat/humidity. May have been OK for a 5k, but I guess you'd start to feel it in a 100k! Massive achievement to even get there, and then they still ran times which most people can't even comprehend.

Well done to all those getting out in the rain yesterday, it wasn't pleasant out...

I've had a sore calf since last Tuesday's 800s, which then felt worse after 6M on Thursday. It felt like a usual sore calf from doing intervals, but given how it felt on Thursday after the run it's obviously a slight tweak rather than just soreness. It also happens to be exactly where I got a massive cramp while asleep a week or so ago, so it could be related to that.

Anyway, had arranged the long off-road run in the Chilterns for Saturday and couldn't really back out given I'd arranged it, was navigating etc. The calf wasn't too bad - got gradually worse but didn't stop me from running and did the full loop of about 17M in 2:25ish (lots of mud and hills). But it felt really sore afterwards so did no training at all yesterday - plus the weather was awful and had been out Friday and Saturday night, so didn't really fancy it anyway!

The good news is that the foot seems almost better and it didn't hurt on the long run. However, that might just be because the calf was hurting more! Have entered a local 5M race on Sunday, so will have a few days off running and just try to feel OK by Sunday even if that means minimal training.

Sub 3

Posted: 19/11/2014 at 08:10

Banksy - well done for giving it a crack and let's face it, 3:09 is still a pretty good time considering!

Lev - great dedication with all the pool work, doesn't sound much fun! good question about my plans for the next few months, I'd been thinking about that myself. I'm basically playing it by ear at the moment - running about 3 times a week until the foot is completely better. Before Christmas I'll need to decide whether I'm actually doing London as an A race or not (I haven't actually entered yet), alternative is to have a go at the duathlon season in the spring, which I think I could do reasonably well in now as I seem to have a bit of running speed and cycling fairly well. If I'm not running at least 5 days a week by January I'll probably go for the duathlons rather than London.

8M last night inc. some 800m reps. No foot pain at all during the run but a bit of soreness this morning.

Sub 3

Posted: 18/11/2014 at 14:32

FG - based on your NY time you're already in sub 3 shape on a fast course/conditions (or were on the day of NY at least). More of the same should be easily good enough!

London is pretty fast, so I doubt Manchester could be more than a minute or so faster, if that. Possibly less crowded though (can be a problem at London at 3 hour pace), but at London there's more support, so depends if that's important to you.

Sub 3

Posted: 18/11/2014 at 12:22

LS - thanks, I now picture myself running around parks like a madman trying to kick any random fauna that I spot! Sounds like you're going well, and good to hear (indirectly) from RB, although shame about the injury.

ES - for HMs I like 3x2M at HM pace. I struggle to do much more than 2M at HMP on my own, so this gets a bit of volume at race pace without being too horrendous.

Sub 3

Posted: 18/11/2014 at 07:56

KD - as CW says, it would hardly make any difference unless it was really steep. Pythagoras says that a 5% gradient would only be about 0.1% out on distance (12m out in a 10k) by ignoring the altitude change, and most courses do not average a 5% gradient or anywhere near (an average gradient of 2% would be 0.02% out on distance i.e. 2m in a 10k).

SJ - ouch, sounds nasty! I've not been bitten before but jumped at a lot.

Hour on the turbo this morning inc. 50 mins "relatively hard".

Sub 3

Posted: 17/11/2014 at 15:14

For those amused by my avian-kicking antics, you may be interested to know that I managed to (again, accidentally) kick a squirrel on the long off-road run last Wednesday. Several got scared on a fence on my left, and wanted to get to the woods on my right, one kept changing his (or her? I couldn't tell) mind and I clipped it before it safely escaped into the woods.

Again, no animals were (badly) harmed.

CW - Bedford is surprisingly fast, considering it's quite hilly. Got my first ever Champs qualifying time there by sneaking under 75. Basically you race to the 9M point and then you're home and dry - 3M descent (not too steep i.e. fast), followed by 1M on the flat, but you should be recovered by then.

Sub 3

Posted: 17/11/2014 at 08:30

Some more good racing at the weekend.

Jools - another big PB, you're on fire! You can probably afford to have a bit of recovery/consolidation over the next month or two before the next campaign.

Toro - fantastic run, going watchless can be quite liberating!

DrD - very impressive sub-75.

ThR - you can't peak for every weekend, sounds like yours was a week or two early. Still a solid run though. Have a week or two of just easy running.

TR - solid run off not much mileage.

CW - very nice considering! I guess you were fairly relaxed with no pressure which may have helped.

Dachs - massive PB at that level. Beat my PB by 3s too, which is quite upsetting. I saw the results yesterday - unbelievable field, I need to get up there one year to run it.

I've probably missed several others, sorry.

Good weekend for me. 12M on Saturday inc. Park Run in 16:30 - fastest of the year for me and felt fairly comfortable, running solo, was wearing fairly heavy trail shoes (for the hour offroad beforehand) and lost some time lapping people and avoiding ducks (I actually accidentally kicked a duck at one point whilst trying to avoid them crossing the path - it was fine though!).

It was also a good experiment on my foot - it was hurting a bit on the hour beforehand, but no pain at all during the park run, then hurting a bit on the way home. But it's definitely getting better, so should be fine for intervals tomorrow (which would be OK anyway as they're fast!).

Then just over 3 hours on the bike yesterday with the usual group - good fun with some racing to various points.

Sub 3

Posted: 14/11/2014 at 10:13

selbs - yes, sorry. For some reason I always confuse the two of you!

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