Latest posts by SamMurphyRuns

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Sub 3.30 Tim: #asics262

Posted: 18/03/2015 at 15:09

Glad to see all going well this week Tim and you're still on a wave of positivity - let's just keep you surfing that wave all the way to Paris finish line 

Really like Victor's History is not Destiny - it resonates. Especially in my injured state - it doesn't mean I'll always be injured, or that if I start running again I'll get injured again. 

I did 5 x 3 minutes at V)2 max on the wattbike yesterday (105% of 20-min functional capacity test, for anyone who uses wattbike). It was gruesome! But felt great all afternoon. 2k swim this morning. But the fields are coming good after months of mud and I'm so wanting to be out there soon


Sub 3.30 Tim: #asics262

Posted: 16/03/2015 at 15:57

Some great running going on, not least by Superman himself  I advised him earlier today (though possibly not early enough, we shall see) to skip easy run/bike today as he was pretty 'enthusiastic' on the brisk run Tuesday, matching the speed of the mile reps on Sunday, plus the long run - so I thought a day of rest may be in order. Or a swim. I'm sure he'll be chomping at the bit at the change of plan though. Tim??

First Timer Tony: #asics262

Posted: 15/03/2015 at 17:47

That's a great run, Tony - still got that negative split and good response to realising you were going too quick and adjusting pace accordingly in opening miles.

Your build-up really has been textbook, so far! Two 20s in the bag, not a single long run missed, PBs all the way! That is the peak long run done for you now - only Tim has a peak run next weekend and that's more because of him missing a chunk of training than because he's more experienced than you and Andrea. I always like to put the peak run in 4 weeks out - and then do a shorter long run the following week as the taper then kicks in. Very pleased with your performance - and don't worry too much about the ice bath. Quite a bit of evidence to suggest its placebo 

First Timer Tony: #asics262

Posted: 13/03/2015 at 10:10

Hi Tony,

A sound plan - but no need to pick up quite so extremely in last 3 miles as you did at Battersea. In some ways, it would be better to pick up pace less for 4 or 5 miles, to just 8.30 or so? You'll still get a sense of what's left in the tank. But you know the course, so if 3 miles fits best, that's fine.

Yep, time to ditch the man tights I think! At least giving the shorts a test run will give you all the weather options for Paris.

Sub 4.30 Andrea: #asics262

Posted: 12/03/2015 at 19:36
) ) I'm a winner every which way!!

First Timer Tony: #asics262

Posted: 11/03/2015 at 21:30

Glad to see you're expending all your available energy on running Tony  It's not forever (if your wife can forgive you for another few weeks!). Well done on today's run - and achieving the right pace bracket. Hope you're all set for Kingston this weekend and are remembering it's not a race - for you, anyway! Great chance to start to 'groove' that marathon pace into your mind and rehearse the pre race jitters, nutrition strategy, even kit options...


Sub 4.30 Andrea: #asics262

Posted: 11/03/2015 at 17:14

Have just been putting the finishing touches to last 4 weeks of Andrea's programme. I'm leaving it with her to have a glance through and then one of us will post it up. Paris drawing ever closer!!

Sub 4.30 Andrea: #asics262

Posted: 11/03/2015 at 17:13

Hi Sally

I'm not surprised it's knocked your confidence a bit. Perhaps you need to lay off the gin and tonics before your runs Only joking. I suppose one issue could be that you're not picking your feet up enough when you are running - a low-slung gait which doesn't allow your feet to clear debris/bumps on the road or trail. Try to shift your focus on to picking your feet up, rather than putting them down, as you run to get a lighter stride. This also helps increase your cadence.

It could also be because your fatigued (I always trip more when I'm running tired) so bear that in mind when planning sessions - and perhaps try to stick to even ground where possible.

It might be worth considering a trip to the GP to rule out any non-running related issue - such as with vestibular system (balance). Don't worry too much and wish you a speedy recovery

Sub 4.30 Andrea: #asics262

Posted: 10/03/2015 at 22:08

Great report Andrea - glad you haven't been too hard on yourself and moved on quickly.

Have tweaked last few weeks of the programme and will get it to you tomorrow. Feeling OK, recovery wise, post-half?

I think pace bands are a great idea - work best if you're even pacing, but even if doing progressive pacing, can be reassuring/helpful to see you're on target...

First Timer Tony: #asics262

Posted: 05/03/2015 at 10:55

That sounds like great advice Ruth - I agree that the overall carb consumption on Tony's run could have been higher. A great opportunity to practise your suggested strategy on Sunday - and at Kingston...


Tony's having a crazy busy week at work this week so we've had to do some rejigging to put more in at the weekend so I have beefed up the long run from 10 to 15 and put the HMP session in the day before... but advised Tony to ditch the speedwork, as otherwise it makes three non-easy sessions in a row...

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Discussions started by SamMurphyRuns

The Great Debate - Are you a real runner?

Does being a real runner have anything to do with your speed? 
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