Latest posts by SupermanRuns

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Sub 3.30 Tim: #asics262

Posted: Yesterday at 19:46

Thanks Reikirabbit  

Sub 3.30 Tim: #asics262

Posted: Yesterday at 19:19

Yes reikirabbit this body comp test is exactly the same one as I had done at Asics. This where my visceral fat debacle came from. I am headed back to get my update done after the marathon. 

And most definitely hydration levels make a difference. That is when I was told to sip water throughout the day rather than not bother or gulp the odd pint here or there which I was doing. 
I am going to look up where nearby I can take this VO2 test, sounds amazeballs!! 


Sub 3.30 Tim: #asics262

Posted: Yesterday at 18:49

Todays Session:  REST

So today is a day of rest. Blissful rest. Well actually I am not a fan of rest as has been documented but I took the opportunity of revisiting my Victor notes whilst waiting to listen to Nell McAndrew interviewed on 5live. Prior to her going on air, they asked people to ring in or text questions to her so I thought I would text her to find out what she does to banish negative thoughts prior and during her marathons.

Next thing my phone was ringing and one of the researcher bods at 5live was saying great question do you want to come on air and ask her yourself. Being the shy retiring type my initial thought was no, but after a small nano second reflecting I agreed. Its great to listen to her as she is so passionate about her running, and considering it has been a leisure activity like most of us, her 2.54 marathon PB is awesome. She gave exactly the same advice as Victor had done and most probably anyone who has run a marathon will give. 

Believe in yourself. Remember the training you have done. Break down the run into chunks. Remember why you are doing it. If you are doing for charity, remember why. And return to believing in yourself again. Worry only about what you can control. And believe in yourself. 

Only lasted a few minutes but well worth the bother of a text message and answering an unknown call on my mobile, which is something I dont normally do. Normally let it go to voicemail and then see. 

Happy days and she has a book out April 9th which sounds excellent. My Paris journey reading. 


Sub 3.30 Tim: #asics262

Posted: Yesterday at 18:36

Fairyclogs Well done on your running yesterday, impressive pacing given the weather. I would echo other comments, that was a great run which must hold you in great stead. Shame you didnt get to see the others, understandable given the weather. What does tapering hold for you, whats the plan? 

PWC If its worth doing a run wrong, its worth doing it in training and not the real thing. Doubt you will have to queue up to buy any water along the marathon road come race day  And as you say that is 22 miles in the bank. You must feel better for that? I would agree with your better planning for this weekends 20 miler. 

Reikirabbit I love the write up of the VO2 test, it sounds brillo. Are people watching you whilst you do it? Can you just rock up and do it? And does it cost? And can you do a treaddie one there? Oh I want to do one. And the body composition one, wonder if its like the one i did at Asics. And would you be pink or white? 


Sub 3.30 Tim: #asics262

Posted: Yesterday at 18:27

BK CanterGood to hear you are at least in some sort of shape for Brighton, hope for you its the speedy shape. I have done 3 20+'s this campaign. All have gone brilliantly which is excellent. I have copied below the last 2 weeks of the programme for you. Good luck buddy, hope it all goes well. Whats your goal for Brighton now after your training was interrupted? 

Week Fifteen (25M) w/c 30 Mar
Mon Rest
Tue 1M jog, then 3M brisk, then 1M jog 
Wed 45 mins slow 

Thu 1-2 miles easy warm-up then 3 x 3 mins fast with 3 mins jog, then 10 mins 10k pace, 3 mins jog, then 2 x 45 seconds hard with equal jog. 1-mile jog down.
Fri Rest/swim
Sat 9M steady plus 2 x strides
Sun BIKE 40 mins easy to include 6 x 30 secs hard with 90 secs recovery.

Week Sixteen (39M inc race) w/c 6 Apr
Mon 4 M easy or 35 mins easy bike or swim. Or rest if feeling tired.
Tue 4 of 1M jog, then 1 mile MP, 1 mile brisk, 1mile MP then 3 x strides.

Wed Rest
Thu 3M easy plus 2 x strides
Fri Rest 
Sat 2M (or 20 mins) easy 
Sun The race

Sub 3.30 Tim: #asics262

Posted: Yesterday at 11:47

Harden the F*** up!  I think Seren or Minni once advised me to try it.

Sub 3.30 Tim: #asics262

Posted: Yesterday at 11:17

Thanks Angela Everything you and SK said makes perfect sense. I have got to have a word with the chimp and HTFU

Reikirabbit What do you do for the VO2 max test? Sounds intriguing....

Ruffles Plenty of time to get back in the game and a positive to have given your chimp a good talking too!

Sub 3.30 Tim: #asics262

Posted: Yesterday at 08:31

Reikirabbit Sounds like there wasn't much difference between the inside of the aquatic centre and the outside with yesterdays weather. Thanks for the reminder of the anniversary games, an excellent event!

Slowkoala I remember when my HM PB was 1.50. I never thought I would get to 1.45, let alone 1.34. Every time I lined up I convinced myself I would not be able to run sub 8's. Yet yesterday I went out and pretty much did this on a training run. You are right its all about belief.

Christian Very wise to have curtailed the run, some days it is just not to be and you have got time on your side next week. And you haven't risked injury by trying to bash out the rest of the run on potentially tired legs when it could have been more chance of flaring up old niggle.

Puffsta I reckon though you had some nice food though yesterday?


Freemers This deserves bold caps


That is excellent run in yesterdays conditions, no wonder you are so pleased and so you should be. I love Cranleigh too, such a nice event and also the laps, and its undulating to challenge, especially that sapping hill near the end of the lap and finish. As you say Bring on London!!

Angela Are you still enjoying and basking in the post peeeebeee achievements. Thought it deserved another well done.

Sub 3.30 Tim: #asics262

Posted: 29/03/2015 at 20:33

Right now, I do feel on top of the world (looking down on creation ).  Sub 20 parkrun was always a goal for me but one I thought would be later in the year. And to go sub 20 by nearly 30 seconds, just unreal. Frimley 20 and the long run 2 weeks ago, are also run's which I am reviewing daily to remind myself and anchor the belief that this is going to happen, sub 3-30 is and will be achievable. That said maranoia and taper madness struck earlier when I got flashbacks of all my failed marathons before, in all their glory, and I convinced myself that I was suffering from an acute form muscle wastage. Which just seemed to be havent run for an hour or two itus.  I cant wait for the start line. 


Sub 3.30 Tim: #asics262

Posted: 29/03/2015 at 20:29

And here, due to popular demand by some is the original pre injury week 15. 

Week Fifteen (31M) w/c 30 Mar

Mon Rest

Tue 6M of 1M jog, then 9 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries,  then 1M jog

Wed 5M (45 mins) slow  

Thu 1M jog, then 3M (22 mins) brisk, then 1M jog  

Fri Rest  Sat 3M (27 mins) easy  

Sun 9M steady

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Sub 3.30 Tim: #asics262

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Sub 3.30 - Tim Jones (SupermanRuns) - Vote For Me - ASICS 262

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