Latest posts by PhilPub

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parkrun challenge!

Posted: Yesterday at 14:49

Dulwich isn't my official "home" parkrun but is the one I've done most often, and my PB course. It won't surprise you that the others I've done are all slower courses, particularly Hilly Fields (the clue's in the name) - especially Christmas Day on a massive hangover. 

Just reading your reviews so far, Southwark is also on my to-do list.  And there's a definite possibility I'd be along for Peckham Rye. That's flat but a bit more twisty than Dulwich.  

parkrun challenge!

Posted: Yesterday at 13:13

I'm not a regular as such but I suppose there's an outside chance we might meet at Dulwich Park, Brockwell Park, Avery Hill (Greenwich), Hilly Fields, or Norman Park (Bromley). I think that covers all the ones I've done.  Peckham Rye, Burgess Park and Danson Park (Bexley) all close by on my to-do list. If you want to know anything about any of them let me know.  Good luck!

Sub 3

Posted: 25/07/2016 at 11:18

*slightly camp wave in the style of a TV ad I remember from a few years back...*  Hi Sue!!    Best of luck getting back to it. I find a long lay off can actually be quite good for the motivation mojo, as you get to see some quick improvements in fitness with the return of consistency.

I've been a bit quiet lately as my cold refused to properly disappear, so last week saw a few running miles but included two canned track sessions (I didn't even get as far as the track on the second occasion) but it's definitely all cleared up now and I managed to get a mega-endurance weekend in which was great fun, so hopefully I can crack on this week to limit fitness loss.  Saturday was a warm, sunny 17.5 mile run including lots of off-road.  MsP was feeling particularly sprightly and I genuinely struggled to keep up with her on an uphill surge towards the end.  

Then yesterday we rode our bikes to the seaside.    We did a few sections of the Pilgrim's Way and rode past a number of very pretty Kentish villages and oast houses on the way to Whitstable, which was absolute mayhem.  I managed 92 miles altogether, so what with standing on the train all the way back, was pretty tired by the end of the day.  Massive curry and a couple of Cobras went down a treat.

Sub 3

Posted: 19/07/2016 at 11:18

CD - Congrats on the V50 non-bling rubbery goodness.

Alan - Excellent training. Any targets for the 5,000?

TT - What size tyres are you running on the road bike? Having recently changed from 23c to 25c on my Summer bike, and running 32c on my tourer, I can safely say this is one of the biggest differences you can make to comfort.  Might be worth considering larger tyres if you've got the clearance. Good quality tyres are worth the extra spend as well.  And good luck for the Ballbuster, I hope you have less discomfort than me trying to work out the optimum cold-weather clothing strategy!

Yesterday I went for my first run in seven days after getting over a cold. On the bright side, my legs felt very strong, but I'm not sure I've got enough mojo for another 3,000m race at the weekend.  Besides in this weather I feel more inclined to get on the bike for some pre-tour conditioning, rather than blasting running sessions. Will probably endure this evening's 5 x 1200 session (must remember to take a water bottle) and have a more chilled ride tomorrow afternoon/evening.

Sub 3

Posted: 12/07/2016 at 20:20
Little M.iss Happy wrote (see)

You could always change your donation date PP?


Ah, it's only a race. I booked the donation about three months ago.

Jimbob - Good effort, love the specs!

I've been cheering myself up through the cold by progressing with bike tour plans.  So far we've booked return flights to Vancouver, (most) transport/accommodation through Seattle and Portland, accommodation in San Francisco, and overnight sleeper train back to Seattle. I've even planned a bike/brewery tour in Portland before the cycling begins in earnest. So it's just a small matter of sticking to schedule for 750 miles from the N. Oregon coast to San Francisco, or we'll never get home again.  That would be a shame.  

How accurate are Heart rate monitors?

Posted: 12/07/2016 at 14:08
cougie wrote (see)
bob on[...]  bobbins.

Sub 3

Posted: 12/07/2016 at 10:31

Padams - Looks like a decent 800m debut, and based on my experience of 200m reps, the sprint wasn't too shabby either! The last time I threw a javelin I was about 11, and petrified of stabbing myself in the ear.

Massive "d'oh!" here... for some weird reason, my previous Google search for BMC fixtures brought up the race schedule for 2005 (same calendar days as 2016 just to confuse me even more), hence my confusion over dates and venues.  Anyway, the long and short of it is, my only sensible option for another 3,000m race is the Herne Hill open at Tooting on 23rd July, but that's one day after I'm giving blood.  Hmmm... could be an interesting experiment!  Big lump of steak on Friday night maybe?

(Sorry, Watford's far too remote for a school night!)


How accurate are Heart rate monitors?

Posted: 12/07/2016 at 09:05

^ What he said.  A good hard rep session would get my HR up to around 90-95% max, so you're not that far off.

BTW, a note on using a HR monitor for reps sessions.  There's no point trying to use HR during the session itself for pacing, since it takes some time for HR to reach peak level, and you'll most likely see a gradual increase in max HR for each rep as you get more warmed up through the session.  Best to try and keep the pace constant throughout so that the last rep is hard but manageable.  But it can be useful to have a look at HR stats after the session as it may give you some info about fitness; as you get fitter your HR should drop more quickly during recovery periods. (But again, it may still be higher during the last recovery period compared to the first.)

220-minus-age is obviously a load of rubbish, so you need to do a max HR test, although in my experience the usual protocol of running up a hill a few times is not necessarily any more likely to generate something close to your true max compared to either an extremely hard rep session (preferably something longer than 400s to give your heart time to get there), or an all-out 5k or 10k race.  As VDOT says, make a note of the highest figure you record, use it as a working estimate until you see a higher value.

Moraghan Training - Stevie G

Posted: 11/07/2016 at 15:00

Big shout out to all the fast oldies!    Unbelievable stuff from Lagat, although he is only 41.  Hats off to Simon for a tasty 3,000m run on Saturday. He would have heard my footsteps haunting him for at least the first 200 metres, so I like to think I helped him settle into a tempo.    I finished third behind the two speedy guys in 9:19.0, a clear season's best but 1.5 secs outside my PB. Still, I was in the early stages of a cold which has now settled in properly (bleeuurggh!) so I'm still hoping to smash that before the season's out.

Sub 3

Posted: 11/07/2016 at 14:41

Padams - That's quite an impressive sub-16, given all the parameters you threw into the Pugometer!

LMH - That looks like an excellent ambition. I can't help on the qualifying criteria. Most times I've searched UKA/EA websites for clear information it feels like trying to get through the Crystal Maze or something.

Alan - Nice mileage and a very nice progressive tempo run in amongst it.  
Re: PBs over different distances, I learnt some time ago that my leg speed is poor, relative to aerobic fitness, and it appears to particularly affect pace relationship when I'm running much faster than threshold. I'm quite enjoying targeting 3,000m races this year, although I don't think I'd really enjoy doing the optimum training for it if I was taking it seriously.  All that lactic!

The cold has definitely taken hold, so I'm glad to have eeked out a decent race before it reached gunk stage.   I'm sure the rest will do me good.

Oh, Scott - cheers for the idea , although that's probably a little too far to get me out during the week, and another option I have will be on the Saturday that week.  (Simon's also trying to get me to Watford.  Ha!)

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