PhilPub


Latest posts by PhilPub

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Is there such a thing?

Posted: Yesterday at 19:13
A stopwatch??

Do you include treadmill use on your shoe mileage?

Posted: Yesterday at 18:35

Just for you Cougs, a close-up!  I must admit they're coming close to being retired simply because of the outer sole getting rather thin, but I reckon Brooks build a hardy shoe.

https://farm1.staticflickr.com/720/20955734215_51fe0c72d3_c.jpg

 So yeah, I log mileage on my shoes just because it's so easy to do so (on fetch). But I don't use this info to tell me when to buy new shoes. I think I'd probably just end up spending too much money on shoes.

Do you include treadmill use on your shoe mileage?

Posted: Yesterday at 16:51

I've got 1,518 miles in a pair of Brooks Defyance and counting.  I'm thinking of buying them a carriage clock.

Sub 3

Posted: Yesterday at 16:43
TippTop wrote (see)

And very impressive PP. I'm with Padams. 5:3x for sure. All aboard the train? Still just over 4 weeks to go too.

 

Ha! I don't think so.    I've printed off a pace band for 2:29:00 and can't see me getting any more ambitious than that. If I can get to half way in 1:14:30 feeling ridiculously comfortable I might consider winding it up a bit, but I'll let you go off ahead.  Sounds like you're going through the wars, but I'm sure it will all toughen you up for the race.

Simon - Good luck for tomorrow then. I reckon I would've had the same target if I'd fit it in to the schedule, but it's just a race too far for me.  (And I'm being dragged out for birthday drinks this evening!)

4 very creaky miles this morning.  35 more over the weekend, hopefully less creaky, then it's long taper time.

Athletic Propulsion Labs Running Shoes

Posted: 27/08/2015 at 23:29

9 seconds per mile??  Hmmm... can't say I've spotted many being used in Beijing.  Think I'll stick to my Boosts.

Sub 3

Posted: 27/08/2015 at 22:50

TT - Aarghh!  Hope you're feeling better.

CW - Some good quality in there, hope the cramming pays off.

I was quietly dreading this evening's 10 mile track tempo run.  It was the last in a series of progressively longer (1M @ MP + 800m @ threshold) alternating pace runs, starting at 7 miles, last one 8.5.  So this was 7 @ MP with 6 x 800 in between.  Having averaged 5:48 and 2:41 for the respective reps last time, I set myself a target of 5:40 and 2:40 for this one, and even wore race shoes to give myself a chance.  (I brought my original non-Boost Adios out of semi-retirement because I like the firmer sole on the track.)  Being a proper geek, I started 93 metres back from the line to clock a proper 10 mile time.    I had some company, including the odd runner jumping in and out, and more importantly a quicker club mate (2:23 marathoner) who helped pace me round the whole thing.

Well I needn't have worried too much, it went rather bloody well;
1600s: 5:39, 5:38, 5:37, 5:37, 5:37, 5:36, 5:30
800s: 2:36, 2:39, 2:41, 2:39, 2:37, 2:39

10 mile time: 55:31.   If I hadn't already broken my 10 mile PB earlier this year this would theoretically give me a UK V40 top ten ranking. And following a 6.5 mile run at lunchtime I'm now on 97 miles in 6 days.

Nailed it!

Long run distances

Posted: 27/08/2015 at 15:12
JM89 wrote (see)

PhilPub - you mentioned recovery taking longer...are you suggesting that only running 3 times a week might mean I recover slower than if I ran 4 or 5 times a week? I'd always stuck to 3 times because when I'd done more I'd started picking up problems, and figured this was because I wasn't recovering enough between runs.  Have I misunderstood?

It's a difficult one to answer without putting into context with your training, but from the most recent comments I think you've got the right idea.  It could be that when you've tried to up the mileage previously, the niggles have come from this increase into new territory, rather than indicating that you're not designed to run more than number of times per week.

Yes, I think once you're used to a higher level of training volume, including running more times per week, your recovery from any particular session will get quicker, but that's just one element of improved fitness.  In addition, the idea of easy/recovery is all relative, e.g. running 7/8 x per week, I'd consider an easy run day as equivalent to a rest day, but if you're adding an easy run day to your schedule where you were previously resting (or doing x-training) then it will take a few weeks to get used to.  So yeah, carry on with your plan for now, then after the marathon you can gradually add in an extra run day.  So then what was your easy run day can eventually become your mid-week longer run.

Family Holiday for runners and couch potatoes

Posted: 27/08/2015 at 10:25

Mallorca.

Perhaps better known for being a great cycling destination, because of roads like THIS:

https://scontent-cdg2-1.xx.fbcdn.net/hphotos-xft1/v/t1.0-9/10500443_10152821737984595_2155702052746850446_n.jpg?oh=7c997f7811722df284e57e3526c3d62e&oe=567FF8AC

 But if you particularly like trail running over hills, it's also full of stuff like THIS:

https://scontent-cdg2-1.xx.fbcdn.net/hphotos-xpa1/v/t1.0-9/1897766_10152821667159595_471894295726238704_n.jpg?oh=9e0e6b2a8f7a4bb8f5b03785d531fc90&oe=567B32F8

 Stay in the northern end (Port de Pollensa, Alcudia) for reasonable size resorts which are as far away as possible from the hell-hole that is Magaluf.  There are some awesomely pretty towns along or near the North West coast (Port de Soller, Deia) but a little more sleepy and perhaps not so suited to keeping the family amused.

Moraghan Training - Stevie G

Posted: 26/08/2015 at 16:40

Dean - I reckon the CNBA monster might have affected me after winning a WORLD medal, so massive congrats on getting out there again and recording a blistering PB.  Very impressive.

Health vibes out to Ric and SG.  (( ))  I had an echocardiogram once (usual better-safe-than-sorry precaution after some freakish indications linked to athletic prowess  ) and it's a weird sensation, but nice to get the all-clear.

Simon - I'm definitely not up for the 10,000m but there was discussion about it at the track last night.  Conditions look good.  At least one, possibly two Kent guys gunning for sub-33 but you ought to be a little way ahead if things are going well.  No pressure!  

Just cracking on with my last big mileage week pre-Berlin. A cheeky extra run on Friday might help me over the 100 mile mark for the first time this year.

Should my marathon target be more ambitious

Posted: 26/08/2015 at 14:59

Good plan!  

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