Simon Edward


Latest posts by Simon Edward

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Simon Coaching - velloo

Posted: 09/05/2014 at 01:11

Ugh. Such bad luck. I reckon it's worth easing back into things and pushing target race period back a bit. No point overdoing things or chasing PBs when run down. By all means race if it takes your fancy but I wouldn't get overly concerned with performance right now.

The Middle Ground

Posted: 01/05/2014 at 00:31

WJH, I will probably check out Winchester at some point, but am very busy now for the summer either racing or officiating or on duties at Nonsuch most Saturdays

Duck, some great performances there. Sub-17

TR, sorry if you've said before, but how have you calculated MP? Interesting study you link to, That's another one for me to put in my armory for next time somebody starts banging on about antioxidants.

Mr V, I would have though you'd be OK maintaining that pace for your 10k if you have some people around you.

I've just found out that the Surrey Masters Champs now have standards for medals. I.e. regardless of position you have to achieve these times to get a medal: 800: 2:08; 1500: 4:25; 5000: 16:20. I think I will give the whole thing a miss - I go to races to race, not to time trial.

Simon Coaching - velloo

Posted: 22/04/2014 at 13:21

Sunburn in 9 degree heat? I thought I was bad

I should have emphasised before, but the gentle downhills are essential. You're basically forcing yourself to run a bit faster - or at least to have the legs turning over faster - than you could on the flat.

Any stiffness after that session? You should be recruiting different muscle groups so I wouldn't be surprised.

The Middle Ground

Posted: 22/04/2014 at 13:19

Nice to meet up with other MGers last weekend.

I've spoken to quite a few local runners in the last week or so and it seems very few of them had a good run at London.

DT, a real shame about the stitch, but that's a very respectable first marathon. I bet the next one is significantly faster because of the experience.

Chubby, good to see the mileage is building up.

Duck, when I did Fulham it came out at 3 miles exactly and am sure we didn't cut any corners. As I said still a good time regardless.

Mr V, decent 10k. We do expect to see a full minute off the next one now though.

Very impressive time at London following Manchester, PRF.

Wardi, what terrible luck. Sounds like you did well in the circumstances.

Congrats on the new job, TR. Nothing wrong with that 10k time expecially given your mileage.

Dan, I think you scared Bob off with that report. Your training leading up definitely suggests something closer to your target should have been in order. I personally find heart rate a very reliable indicator of things. The occasions where things do go a bit weird is when it suddenly gets a bit warmer.

Great job at parkrun!

My heart rate is always very high before a race. I put that down to nerves and adrenaline. However, it always seems to end up back where it should be during the race itself.

It seems very difficult to estimate a first time marathoner's pace. I think the "MP" I use for training purposes is what I could realistically hold for 20 miles in a race. I have no idea what would happen after that and don't think I would have much more of a clue even if actually training for a marathon.

I had my first decent training week since about October last week. 65 miles and some weight training (and I had to force myself to have a day off because I was feeling so good). Whatever I end up racing this summer I'm going to keep the mileage high at the expense of race performances since that is what will benefit me longer term.

Simon Coaching - velloo

Posted: 16/04/2014 at 09:37

Well, it sounds like you did pretty well. It also sounds more like a cross country race. During your next 10k (which will be flat, fast and ideal weather conditions, of course..) you can think back to that.

The Middle Ground

Posted: 12/04/2014 at 18:46

alehouse, I would say that Fulham is very similar to Dulwich, certainly as flat. A little more cramped perhaps, but I paced a friend to 22.5 minutes and no problems with congestion.

Good luck tomorrow everybody. Will be tracking and looking out for everybody at about 25.5 miles and will pop along to the Red Lion after.

The Middle Ground

Posted: 09/04/2014 at 11:43

Duck, the plan is to keep in touch with faster stuff. I will still be weigh training and doing at least one session a week dedicated to speed development. Late summer I will probably do a couple of MD races, but just not gonna worry about targets etc.

Fulham Palace is the closest I've done to Westminster and it is very fast: 3 laps and all on tarmac.
I'll be at about mile 25 on the embankment on the side closest to the river (so on the runners' lefts). It's just a couple of minutes down from Westminster tube and I should be easy to find because I'll be next to a big Croydon Harriers flag.

Decent opener there, but definitely about 10 seconds slower than I would predict based on your 800 and HM times. I reckon if you can manage to get a few under the belt in quick succession you will get there.

Simon Coaching - velloo

Posted: 09/04/2014 at 10:05

DT, the guy I was coaching for the Brighton marathon found that he actually slowed over 5k during training and was quite concerned.
However, he did start to pick up a bit during taper and then got a 14 minute PB in the marathon. So I think it's worth remembering what you're training for.
    
Were it not for velloo's marathon base I would probably be prescribing slightly higher mileage now.

One thing that we've been able to get away with neglecting a little up to now is the longer easy runs, but there are a couple of top-up longish runs over the next few weeks including 13 miles this weekend.
    
velloo, yep triple refers to ensuring that the hips, knees and ankles are all extended fully as you push off. This diagram http://hitsystem.com.au/wp-content/uploads/2012/03/2nobbybound.jpg is a good illustration (although this is explaining hill bounding I think so ignore the arms and green arrows). It really helps if you do it on a steeper hill.
   

The Middle Ground

Posted: 08/04/2014 at 20:51

Bob, a great report and a great result as well. Sounds like a right old slog, so sub-40 is well-deserved.

WJH, great job, that's a massive PB

I'll be at mile 25 this Sunday. Will be tracking everybody plus a few club mates then may as well nip along to The Red Lion for a blackcurrant and soda. Just saw you can get a free burger at GBK on presentation of your medal as well.

Dr D, you seem to be in good shape at the moment, I reckon sub-3:30 is definitely on the cards.

Good to see you Wardi .. another one to track. You must all post your race numbers!


Well, it was a good weekend to be a coach. Along with velloo's 10k PB, my marathon athlete got a 14 minute PB at Brighton. Main goal was sub-3:30 so we were both pretty happy with a 3:24:xx.

Not such a good week to be an athlete. My injury is improving and I'm still still cross training and losing weight, but the fitness is slipping away just a little now.

I think I am going to have to abandon middle distance this season - a real shame, but I just don't have the base I want to support what I want to achieve (I was in better shape back in October than I am now).

What I am going to do instead is race 3000 and 5000s on the track over summer which will allow me to get out there on the track, but keep the mileage high. Then I'll probably do a couple of halfs in the Autumn before upping the intensity for an indoor season.

Simon Coaching - velloo

Posted: 08/04/2014 at 20:34

So, with a 10 mile race coming up this Sunday, there's nothing too demanding this week. Just some easy miling with one LT session:

3m progressive WU; 2m @ LT; 1 minute recovery; 1m @ LT; 1m easy

After Sunday's race, early next week will be easy running to recover, with a tougher run at higher aerobic pace on Thursday:

2 easy; 1 steady; 7 @ Sub-LT; 1 easy

The idea of these sessions is to push the aerobic engine in a way I feel that slower easy-paced runs don't.

Then at the weekend we have our first hill session. This will 3-4 reps of:

15" up steep hill @ 90-95% effort. Triple extension of ankle, knee and hip when pushing off and driving forwards. Use arms for extra power. 2' walk recovery between reps

10" fast downhill striding on gradual decline. The key is to stay relaxed and really get the legs turning over. Take 30 or so metres to build up speed before the main effort and give yourself room to slow down. Should be done @ 95-100% effort

The main goal of these sessions is to improve top-end speed. The uphill runs develop power and the downhill running improves turnover.

Once a few of these are in the bag, some longer hill sessions will probably be beneficial

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