Latest posts by Padams

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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!

Sub 3

Posted: 14/11/2014 at 07:59

selbs - good to get a proper assessment of the foot and well done on being cautious! Nice weight gain as well, bet you enjoyed it!

TR - sounds like you're still putting in the hours.

Gave running a day off yesterday, so a turbo last night and another this morning. Did some hard efforts this morning - 20x(30s hard, 60s easy), then thought I'd try to hold the "hard" effort for as long as possible. Managed 3 mins at 365W (and maybe could have gone to 4 or 5 mins) which shows that most of the time I'm not trying hard enough!

Can still feel the foot slightly from Wednesday's run, so will probably give running a miss again today. Might do the park run tomorrow instead of a LSR as I expect that will be better on the foot, but will see how it feels in the morning.

Sub 3

Posted: 12/11/2014 at 14:58

Bluemoon - lots of good advice above! P&D worked for me as well, I followed it through a few marathons and improved from 2:58 to 2:33 over a couple of years.

Took the morning off as I've got loads of holiday to use before the end of the year, with no real plans. I've promised to lead a Saturday morning long run next Saturday using the Ridgeway and some other trails in the Chilterns, so thought I would reccie the route.

Got a bit wet, and very muddy, but really enjoyed it. Quite tough with the tricky surfaces and some very steep hills (was basically at walking pace on a couple), so 16 and a bit miles took me 2:07, plus some time looking at the map. Also, was carrying a rucksack with water, food, spare top, waterproof etc.

Only downside was the foot starting hurting a bit after an hour, but then it didn't really get any worse. At that point I had no option but to do at least 14M, and then I decided that it wasn't getting any worse so added an extra loop (down then up a massive hill), so it can't have been too bad. I'll probably give it another day or so off running now.

Sub 3

Posted: 11/11/2014 at 22:26

Good to see some old faces back!

Bluemoon - looks fairly sensible, as ES says, a midweek MLR would be good.

8M for me inc. track session. 5x400 in 68-70, then 2x1M in 5:00 and 4:59. Bailed on the remaining 5x400 as the 400s make my legs sore and had to get home. Very pleased with the paces given the track was a bit slippy in the rain, there was a bit of a breeze and having to lap people. Not sure where this sudden good form has come from - Mrs Padams thinks I've lost weight, which might explain it.

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