Latest posts by Sofaboy

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Shades Marathon Training

Posted: 29/04/2013 at 09:09

Rattler - sorry chief, but i'm not going to make the St Albans 1/2. i've checked dates and i have a pre-arranged weekend of knee scrapping in the peak district with my biking mates.


good runing this weekend everyone.

Shades Marathon Training

Posted: 24/04/2013 at 21:50

Rattler - 9th of June you say? a 1/2? 1:45 to beat?


i'm in. (assuming day pass from the boss gets granted)

my PB is 1:45.33 so i'm going plan to hit that 1:45 time right out of the park.

the only thing that might put a dampener on things is that now the general aching has stopped, i'm left with a tight right hamstring and somehow i seem to have hurt the ligaments in my left ankle. it feels like i've turned it over slighty, but i don't remember doing anything like that. i'm not too concerned about the hamstring, but i do have a bit of a history with ankle ligaments and i'm not going to run on it until it feels totally ok.

i'll keep you posted, chief. 

Shades Marathon Training

Posted: 23/04/2013 at 12:09

good review Louey.

i'd second a 1/2 plan from the Shademiester.

could have done with a bit more shade on sunday.  BOOM TISH.

Shades Marathon Training

Posted: 23/04/2013 at 09:09

i'm up for a 1/2. maybe not in june, but certainly a bit later in the year. i got really close to sub 1:45 last november so i'll definitely be aiming for that.

a new direction.

Posted: 22/04/2013 at 17:06

thanks. those LSRs really did my head in. and i don't think it helped that this winter was so long, cold and windy.

going to sound like a complete ignoramous here, but what are these park runs?

i did a local 5km last june a couple of weeks into my marathon training and i think i might see just how low i can get my 5km pace for that. i think it's about 9 weeks time.

Shades Marathon Training

Posted: 22/04/2013 at 16:58

i'm actually pretty limber again now. i was even considering joining the guys for the weekly squash session, buti think that may be pushing it a bit.

a new direction.

Posted: 22/04/2013 at 16:56

afternoon all.

after 20 years of generally sitting on my arse, i've just run the london marathon. i started in june last year as i thought if i was going to do it i might as well do a proper job of it. ended up with a time of 4:10 which i was well chuffed with.

now i find myself at a bit of a loss though. for the first time in almost a year i have nothing to train for and i've kind of got used to it. i don't want to do another marathon for a while as it has been a real strain on family life. Mrs Sofa is a teacher and has lots of marking and lesson planning to do on evenings and weekends. with a toddler as well this makes 3-4 hour runs REALLY disruptive. so i may do another marathon at some point (got to get under that magic 4 hours) but not for now.

i really enjoyed the summer of doing shorter runs, getting my base fitness up with speed work, intervals etc and doing short races. but being pretty much still a novice, i'm not too sure what sort of training i should be doing to improve my race times. my pbs are currently 22:29 for 5km and 44:58 for 10km and i'd like to get those down to sub 20 and towards 40 respectively.

as i've said, i don't have time to be doing hours and hours but i would like to be more structured about my training. i guess it's a combination of wanting to keep the level of fitness i've worked bloody hard to achieve and having some sort of targeted improvement to aim for.

any help or advise people can give would be hugely appreciated.

Shades Marathon Training

Posted: 22/04/2013 at 16:38

there must be a lot of burnt runners today. i usually don't catch the sun but i have a proper comedy imprint of my vest and phone armband today. only a little pink, but if i caught the sun some people must have ended up like lobsters.

Shades Marathon Training

Posted: 22/04/2013 at 10:55


i did really enjoy my early training though. doing speed work, building up HR thresholds and all that. and it would be foolish to have got to this level of fitness and just let it all go by spending too much time on the sofa. so i think i might do a few local 5 and 10km races. i've got PBs of 21 and just over 45 mins, so going sub 20 and sub 45 looks like a good couple of hard but attainable targets.

i'd like to thank everyone who's been really helpful and friendly on here. especially the lady shades herself. it has been a pleasure and an honour to be a small part of such a great little community, and i'm going to stop before i well up totally.


p.s -KingKenny, yes, that sounds like me in the white compression socks.




Shades Marathon Training

Posted: 22/04/2013 at 10:52

so, it all went quite well in the end.

after a slight delay i met up with KV and Rattler in pen 5, we had a bit of a chat with the 3:56 pacers and had a bit of slightly nervy banter. the silence for Boston was impecably observed and you could really feel the community spirit amongst the runners. as someone has already said, if you want to break the human spirit, marathon runners are not the group to try it with.

the start was fine. previous reports of slow first miles were not repeated and we got a good, clean getaway. although about 500 yards down the road, KV had to stop for a wee.

Rattler and I continued, keeping the 3:56 pacers about 10 seconds in front of us. KV rejoined us and all was going well until about mile 6, when we started to slowly drop back from the pacers. at the time it felt as though it was purely due to traffic , but with hindsight i think it was inevitable.

we lost Rattler just after that, although i'm not sure if he dropped behind or we did.

our plan had been to stick to 9:00 pace, with the extra 4 minutes in reserve for when it got hard at the end. but KV and I found that we were slowly dropping time after the first few miles. not a lot, a few seconds here and there. but they started to add up.

going through half way i knew it was going to be tough as i felt it a lot more in my legs than i had at silverstone. it was pretty warm and i was drinking quite a bit of water. this meant that i couldn't have as much fuel without starting to feel a bit sick.

i started to drop back from KV around mile 16 and didn't pick him up again until about mile 21 after he'd had to make an emergency loo stop.

i was going well until about mile 23. up until that point i'd still had hope of making a sub 4, just. but going through the tunnel at the start of embankment my legs started to cramp up and my feet really started to hurt. everything kind of compressed down until i was just totally focussed on moving forwards. apparently i passed almost within touching distance of about 20 of my friends outside the walkabout at temple, all hollering at me and i didn't even notice them.

i checked my run tracker as i turned into parliment square and noticed that it had me at just over 26 miles at 3:58. i decided that i was going to get at least one time under 4 hours and somehow found a bit more pace from somewhere. i almost stopped and cried when i pressed the pause button at 26.2 miles and 3:59.34.

that little extra burst had pretty much finished me off and although i didn't stop "running" at any point, i think on the approach to Buck palace i was going not much faster than walking pace. but it's true what they say about turning that last bend and seeing the finish. i picked up the pace a bit and went over doing a passable impression of a jog.

i stopped to pick up my medal and have my tag removed and suddenly found that i was pretty much totally unable to walk. that shuffle to pick up my stuff and then go meet Mrs Sofa were 10 of the longest minutes of my entire life. thankfully i had a really big surport crowd waiting for me at the Chandos with a pint.

a day later, i'm not actually sure how i feel. i'm stoked to have done it, although i don't think it's really sunk in yet. i'm not quite sure where to go from here. i've found that i enjoy running, but not the long ones, post christmas. but a lot of that could be down to the really cold, windy winter we've had. also Mrs Sofa is a teacher and has a lot of marking and lesson prep to do at weekends. that combined with a toddler to look after makes going for 3-4 hour runs REALLY disruptive.

so i may do another marathon at some point. but not in the immediate future. sorry KV, i'll be with you at Brighton in spirit. and if you do London next year, i'll be hollering at you.

i did really enjoy my ear

1 to 10 of 290

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