Shady_Ady


Latest posts by Shady_Ady

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VM London Marathon Pacing

Posted: Yesterday at 16:31
gramshi wrote (see)

Thanks to 4.15 pacer from blue start - that you Shady Ady? - I was bang on target until... I twisted my ankle badly after stepping on a dropped water bottle in middle of course at mile 8. kept up until about 18 but eventually had to drop off cos of pain and fatigue in my gait compensating. Now have a left ankle like an elephant's and a creaky right knee but a 4.23 time and 20 min PB. well done RW pacer

Hey Gramshi...if it was the male sub 4:15 pacer you were following from the blue start, then it was me . Congratulations on the new PB, even more impressive considering you stepped on the water bottle so early on. It really was a minefield with the bottles and I saw many runners tripping over them. Once you get over this, you know how much more you can knock off your PB next time. Hopefully a week or two off and you'll be back up running again and planning your next marathon!

I have to say pacing has been probably my most favourite running experience, especially London on Sunday. My plan was to finish 30 secs under 4:15, so there was enough leeway for any stragglers with me to come in under the target. I completed the first half in 2:07:13 and the second half in 2:07:15, so happy with how it went.

The only sad part was that I don't think anybody I started with finished with me. I lost the last person I started with around mile 20. I hung around at the finish to see if I recognised anybody and the girl that I dropped at 20 miles came home with a 9 min PB, so that made my day. Now you've made my day again!

Looking through my photos and checking the times of those I recognised, it seems most lost a minute a mile for the 2nd half. Hopefully they still enjoyed and maybe even PB'd. 

It's really great to hear the pacers efforts helped and created some new PBs. I'd like to think we just allowed you to realise your own potential!

VLM Blue start pen two

Posted: 14/04/2014 at 21:21

Hi Dave. I was starting from the front of pen 7 at the blue start and it has me down as taking 9 mins 35 secs to cross the start line.

VM London Marathon Pacing

Posted: 10/04/2014 at 23:27

Hi Jonno,

I'll be pacing sub 4:15 on Sunday at London.

My strategy will be as even pacing throughout as possible. I expect to lose maybe a minute or so in the first three miles as I won't be weaving in and out of people. I'll then make whatever time I lose over the next 23 miles. 

My goal pace time is 9:43 a mile, but as it'll be near on impossible to keep to the racing line (and will probably mean running an additional 1/4 mile) I'll be aiming for slightly faster - around 9:38 - this will bring me home about 30 secs ahead of 4:15.

I probably wont drink from every water station but I'll have a good idea of who is running around me, so will make sure I slow down as we go through every water station. This should give everybody time to get drinks and keep up. In the latter stages if I know people have been with me for a while and are struggling, I'll try and pick up extra drinks to allow them to continue without stopping. If the backpack allows, I'll also carry a bag of jelly babies if anyone needs.

My sub 4:15 time will be when I cross the start line, so there's a good chance when the different coloured starts meet, there could be a few minutes between my own start time and others around me. I'll be calling out my splits regularly so people can gauge my time compared to theirs and can see if they started ahead or behind me.

The only times I have used pacers in the past is to make sure I don't go off too fast at the beginning and then to use as an incentive to stay in front of in the latter stages of the race.

Have a great race and I hope you go sub 3:45 

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 07/04/2014 at 12:28

Congrats again Malcs and everyone else who has set the bar so high with new PBs. This thread has been great reading and excellent motivation. Like Minni says, sub 3:15 hould definitely be the next target, but not until you've enjoyed soaking up what you have just achieved!

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 25/03/2014 at 22:35
jenf wrote (see)

Shady Ady!!! ooo I didnt know that...If my legs are ok post ultra I'm with him   Thanks malcs

The penny's dropped! Now I see where the MK question came from after reading back over the posts I'd missed.

Sean - yes, I am running MK. I'd like a new PB, but we will have to see.....I might need some of that 'hand of God' wind blowing that Malcs had for Dorney! Have you done Brathay before?

Jenf - You are very welcome to join me at London. I'll even be carrying complimentary jelly babies to try and stay popular are liked! Play your cards right and I might even fetch your drinks for you as well 

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 25/03/2014 at 22:27

Hey Malcs.........Elliott is doing well at the moment thanks. He has to go back in to hospital for an increase in his meds to fall in line with his weight hopefully this weekend. There's an outbreak of noro virus at the moment though so the ward is in shutdown, so it might get postponed for a week. He should be okay though with the wait. 

I am indeed doing MK. Do you know of others that are? I'll be using London as my last long run and then I'll experience your current joys of the taper!

Hans C....good to hear form you. I'm afraid I had to let go the hope of getting my back to back medal at Comrades. We had our first child last October and he suffered heart failure shortly afterwards. It turns out he has cardiomyopathy (which basically means an enlarged heart that doesn't pump very well). and his heart isn't currently strong enough to allow him to fly. Coupled with my wife's desire to have a proper no-running family holiday (the cheek of the woman! ), I really stood no chance going back to run Comrades for a second year. Are you running again this year?

Mr. Puffy - sorry to hear you might have to defer.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 25/03/2014 at 16:46

Hey Malcs......I'm more than happy sponsoring you after going through the stresses with my son and his cardiomyopathy. I've never heard of Neuroblastoma before and it's nice to raise awareness instead of only hearing it when someone close to you is diagnosed with it.

We should make it interesting though - instead of donating just £1 how about donate £1 for every minute you go under 3:30 - that should be a good tenner each!  It should help keep you going in the last few miles as well!

Nice session by the way. Glad the calf is sorting itself out.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 19/03/2014 at 12:40

Haha.......that photo isn't actually too bad to be honest.....i was expecting to look worse! Thanks for the photos ArrowsLou!

I'm going to go and see what horrors can be seen on the offical race photos.

My #asics262 journey to Paris: Sub-3:30 Malcolm

Posted: 17/03/2014 at 09:06

Nice race reports Malcs and Freemers. 

I can confirm that Malcs was very dedicated in his bacon bap post race fueling and did indeed pull off the best fatty bits! 

Malcs........looking back, we didn't do too badly for the last 5 miles.......it was only the first of the 5 miles where there was a long downhill and the last (where I think we all wanted to get to the finish to have some water or could smell the bacon in the air!) where we were faster. The middle three were spot on.

Freemers........nice running yesterday. Have you done Spitfire before? I wanted to run Cranleigh this year but when I found out they were on the same date I opted for Spitfire as I liked the idea of a hilly course. It would have been nice to run both if a couple of weeks apart from each other as they are only down the road from where I live and much better running in company than doing long runs alone.

Ask the coaches

Posted: 16/03/2014 at 22:57

Thanks Sam......much appreciated!

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