Latest posts by PhilPub

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How to improve 1k?

Posted: Yesterday at 16:32
Karl K wrote (see)


But 1k record is only like 3 min and 14 seconds or something. I think that during my fastest 10k run, my last km might have been much faster but for some reason I just can't run a good 1k run.


A 3:14 k versus 3:19 for a 10k definitely doesn't add up!  I second everything that TR suggests, but also have you warmed up properly for your 1k??  When I do km reps the first one is often a little sluggish before running the rest a few seconds quicker, so if I ventured to actually race that distance I'd want to be properly warmed up before trying to run all-out.  A proper 15-20 mins run starting out at an easy jog and progressing to a steady run, before some race-pace strides as close to the start as possible.  (Possibly with some dynamic stretching in between, although to be honest most of the time I couldn't be arsed.)

Sub 3

Posted: Yesterday at 14:38

They do look like the basis of a snazzy superhero costume.

*digs out Guinness world record list...*

Overdone it?

Posted: Yesterday at 14:25

Sounds like cake-fit.  If you keep winning races and eating the prizes, you might find you grow into it.  The velvety bit will be good for wiping your creamy mitts.

Sub 3

Posted: Yesterday at 11:22

Dachs - Can't be bad if that sort of time is leaving you unimpressed these days! Looking like good conditions this evening for Eltham so I'm hoping for a good one.  It's always good conditions at Ladywell so I'm sure you'll be OK saving yourself.

I've just taken delivery of a new pair of Adidas Adizero Adios Boost. Could they not have fit another Adi in there? I'm a big fan of the Adios 2 for shorter races but they were too firm for the marathon in April and knackered my calves, so hopefully the new-fangled polystyrene balls will give me that extra bounce I need.  More importantly, the age-old red vs orange shorts dilemma is a bit of a no-brainer.

 Although I do have black or orange socks to choose between.  

Overdone it?

Posted: 19/08/2014 at 10:13

That looks spot-on.  My bruv got me a Le Creuset pan for my birthday and my omelettes have been transformed.  It's ideal for cheesy omelettes as the omelette cooks more slowly and evenly, so the cheese melts better into the egg without having to grill it, which is just as well because my grill broke ages ago.  Also ideal for pancakes but a bit heavy for tossing.

Overdone it?

Posted: 19/08/2014 at 10:06
Big-Bad-Bob wrote (see)

 then a final blast of 400 trying to hit 800m pace. 

Ugh!!    Nice going Bob!!


Overdone it?

Posted: 19/08/2014 at 10:00

Marrows - Looking at your revise schedule again, that looks pretty manageable, and I don't think you need to worry about fitting in any other long(ish) runs just to get the miles up, since you're covering over race distance on a Tuesday and getting up to 50mpw total.  Probably when you're getting into marathon training, that's when I think some people forget about backing up their looong run (18-20+) with a mid-week longish run (10-15), which for me serves the dual purposes of bumping up mileage in general but also making the long run itself feel more manageable.

Just another comment on the Horwill session.  Besides 5k being a bit ambitious as a target pace for the faster laps, the other thing I was keen to change after experiencing it was the frequency of pace change.  I found that doing only single laps, you never had the chance to truly click back into marathon pace rhythm; the first 100 metres of the slower lap felt like a jog recovery before working out whether you were actually running MP, hence my adapted session involving multiple laps at each pace.  Even if you're sticking to a 10k tempo session (25 laps) I'd run at least two laps at each pace.

Richard - Good race, that'll strengthen up the ankles.  I think you're on to a winner with the flour.  Lit's stuck with her cake but you have the basis of any number of sweet or savoury carb-rich delights.  

Sub 3

Posted: 19/08/2014 at 09:46

Padams - I might have predicted a reasonably lively parkrun.  Nice one, it'll all come flooding back quick enough.

bainspj - I haven't done a good tempo/hills/tempo session for a while.  That's a winter regular for us as well, when XC gets nearer.

DrD - Tasty pace in your LR the other day.  You're probably aware I'm off to Majorca after my marathon and already have a cycling itinerary outlined.  Not sure if you're one for the bike but, really, you ought to get one out and ride up (and down) this:

I feel remarkably fresh after last week's 90 miles, but this week is turning into a cut-back week anyway, with a mini-taper (exercise bike/run double yesterday, single easy run today) before a 5,000m tomorrow evening and a gig on Thursday.  Less than three weeks to Berlin taper and I'm still not sure if I've done enough marathon-specific training but I guess I'll find out!  


Posted: 18/08/2014 at 15:41
PhilPub wrote (see)
What's that one they used to do in Cafe Rouge with the Grolsch style top?  That's quite nice!

Aha!  This has been bugging me but I've got it now - Fischer.  Anyway, ignore me as it's from Alsace.  

Bon voyage, Peter!


Posted: 18/08/2014 at 10:28
fat buddha wrote (see)

Lille just happens to be in the heart of French beer country - the Nord/Pas de Calais region produces some good local beers.  

This I didn't know.  Normally when I'm abroad and I'm not sure I just play it safe and see if they're doing any Belgian beers I'm familiar with, but if they've got a proper beer menu and there's anything over 6% ABV I'll assume they know what they're talking about and try some local brews, hopefully make some discoveries.

I know very little about French beer apart from the obvious.  What's that one they used to do in Cafe Rouge with the Grolsch style top?  That's quite nice!

1 to 10 of 12,661

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