Latest posts by SupermanRuns

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Sub 3.30 Tim: #asics262

Posted: Yesterday at 22:38

Mr Puffy Nice work and nice nutrients!! 

Sense Cheers, I wish the results were decided by all the wishes, I feel like i would be flying again. How you doing anyway buddy? 


Sub 3.30 Tim: #asics262

Posted: Yesterday at 22:35
SupermanRuns wrote (see)

Todays Food diary 

Breakfast 3x weetabix 

Snack Natural yogurt

Lunch Chicken (100g) salad (large) 

Snack 700ml Milk + banana

Tea 1 lamb chop, large portion spinach, small portion sweet potato mash

water 2xpint tea 3x cups 1 small glass of red wine. 

Hi Tim,

I am pleased with this but I am trying to balance body fat loss but without losing lean muscle mass/strength and I think you should eat the 25g of protein before bed as in original plan. I have gone a little back and forth tonight in my mind whether I should pick you up on this because you are doing resistance on bike etc   so this will help with reduce loss of muscle mass but I do think until we know more from scan that you should add this back in - even just as 250g cottage cheese (with chives or extra added is fine) and nothing else if wanted to keep calories very low but still get the protein in? the protein before bed can be key to keeping circulating protein at this stage and the cottage cheese has the whey and casein type of protein in it so more slow releasing over night but the yoghurt and milk also ok. I want the weight loss slow and steady. You are doing unbelievable well and I am praying scan is good news.

Ruth, thanks for picking me up on this and you should as I need you to. I try and remember everything but a few things slip. Id totally forgotten about the pre bed protein. It'll be milk tonight as I dont have anything else. Thanks Ruth. 

Sub 3.30 Tim: #asics262

Posted: Yesterday at 21:17

So the MRI has been done and now the waiting game is in. 24 hours I was promised for the results to be received. So this time tomorrow I will know if its a stress fracture or not. 

For anyone who hasnt had an MRI, they are weird things. You lie on a bed and in my case, my legs were placed into a polystyrene case to keep them still. They are then moved beneath a technical looking plastic tray before the bed slides into what can only be described as a large tunnel. Head outside though in my case.

Then you are handed some headphones and warned the MRI scan is quite loud. And lasts 30 minutes. So you are left, in a room, in the tunnel, to listen to the noise. For 30 minutes. Very weird. 

And then it is over. So now the waiting game. 

Thanks for all your good wishes and support. It really helps. Being injured is as challenging as training hard. But it makes you stronger. So when you come back, you are stronger and better for it. 


Sub 3.30 Tim: #asics262

Posted: Yesterday at 20:55

Evening peeps 

Malcs Nimbus?? Was that not what Harry Potter flew round on? You really have the speed my friend.  How you feeling today buddy, has manflu totally left you yet? 

Angela Nice 1000's reps. Really well done. It is hard to do speedwork when either not at your best or at a time you dont want. Must mean you got a lot out of it. Well done. How is Mr I feeling today? 

Hi Charles How is life with you fella? 

BK Canter I had forgotten your commute knowledge. I just dont know how people do it. I feel for them. I couldnt. I did have a seat on the way home however just to weigh up the balance of my criticism. 

Chickadee My word, running that early in the morning in those frosty icy conditions  was rather committed/brave!! Well done. 

Ruffles Good swapping of sessions, it really works being flexible I think. Hope you have a good run tonight whatever you decide. 

DS2 appreciate it buddy. 

Martin keep up as you are going and sub 3.30 is on mate, listen and follow the schedule and you have given yourself every chance.

Christian Hope the physio goes well, let us know. 


Sub 3.30 Tim: #asics262

Posted: Yesterday at 09:15

Malcs Crossed post there buddy!! Have a good day, catch up later. 

Sub 3.30 Tim: #asics262

Posted: Yesterday at 09:15

Morning all, 

Martin Nice reps there, and with an incline #challenge  I am such a fair weather outdoor cyclist. Cant be raining and has to be of a certain temperature. Good running afterwards. 

The Running Andy Did well not to go backwards on the last 2 reps there, nice one and good strength. I probably would have taken those shoes but I feel anything over 36.37 to be too run in. 

Effillo Most probably I will look to do some more speed work later in the year although PBs for me seem to be coming down (when fit) already this year. Which brings me on to.

MRI day I will be having my MRI today. Being injured is most definitely more stressful than any reps I have ever attempted. I am learning to be more mentally strong than I was.

The day started brilliantly when my darling daughter woke me at 5am asking if it was time to get up yet. Having got up early I decided to catch an earlier train as I fixed up some work in London prior to the MRI scan. Getting an early train has its benefits. I was delighted to find I was able to stand the whole way into London. The whole way. Not a seat in sight. In fact hardly any room to stand. 

Having stood for 45 minutes I then had to run the gauntlet of briefcases, rucksacks, wheely cases not  to mention their over zealous owners desperate to get those extra few seconds at work or to be fair, make back those lost minutes for the train delay. Did I mention it was 15 minutes late to arrive due to a signal failure, wrong kind of ice, conductor missing, overunning engineering works or something or other.

I have read that the radiologist results should be with my Physio and Sarah tomorrow. Fingers crossed it is no longer than this. At least National Rail are not in charge of their deliver. 

Have a great day everyone. 

Sub 3.30 Tim: #asics262

Posted: 28/01/2015 at 21:27

Todays Food Diary 

  • Breakfast 3 weetabix 
  • Snack 700ml Skimmed milk + yogurt
  • Lunch chicken + large salad
  • Snack cereal bar + banana
  • Tea salmon baked in ginger & lime with 70g jasmine rice and stir fry veggies
  • 4 pints of water, small glass of white wine and two cups of tea. 

We are both loving the new dishes which we are having for our tea's. A whole new cuisine of opportunity is being created. 

Sub 3.30 Tim: #asics262

Posted: 28/01/2015 at 21:20

Slowkoala Great pacing on that session, you must be well pleased with that! Well done. And 3 flakes. Well that is mightily impressive. I can just picture the advert now......'only the crumbliest flakiest chocolate......' 

Effillo Hope the run goes okay tonight buddy. I dont have shoe recommendations just hope everything works out okay. 

Reikirabbit I might need to do the marathon on AJ alone at this rate. Hope the throat is feeling better today? 

Isabel Thanks for your kind words. Im pleased the write up brought back happy memories for you, you were always so smiley and happy in the photos of last year, it was clear you were loving the journey. Enjoy the sunshine of Madrid and i hope you are over your chest infection now. Take care and good luck with your training, dont over do it, you will be back stronger in a few weeks. 

Gingermagic As per my post earlier, I am now becoming a fan of putting a race in the middle of a longer training run. Good luck with it buddy. Sub 3 hr Tom is now looking at possibly running  the marathon in his lightweights, which are predominately designed for racing. There is going to be an article on it I think. 

BK Canter Nice running today, good to nail a pebble dash run! 

Sub 3.30 Tim: #asics262

Posted: 28/01/2015 at 20:41
SamMurphyRuns wrote (see)

Well done on the bike sesh, TIm. I joined you, but did a slight variation - a 'cutdown' threshold session of 8 mins, then 7, 6 and 5, trying to go a tiny bit harder on each - 1 min recoveries. (All on Wattbike.). And swam this morning, 2km. If this Sussex rain continues, we'll be glad of our swimming skills 

I like your cutdown session Sam, looks good and great swimming effort. And on that note I tried the swimming session today. 

Tabata intervals in the pool (deep end!) work like this: After a warm-up, 20 seconds running in the water using arms as well. Try to get a reasonable knee lift and hip extension and high cadence but don't expect it to be as high as it would on land with the greater density of water). 10 seconds easy tread water (or hang on side of pool/lane rope). Repeat 8 times. 

Sam you said this was a killer, I didnt even make it to the 8. It is SOOOOOOO!!! tough. Probably as I am not a great swimmer. 

But I loved my 7 attempts. They werent perfect. I got so many funny looks. It was on a par with running round the track in the lashing rain with everyone in the sports centre cafe watching on, thinking he is mad!! 

It was difficult to get momentum to do it, took a few practice attempts, but once done a few times I got the hang of it. It is a killer, my lungs felt like they were going to burst and my body was absolutely shattered. I will sleep like a baby tonight! 

I am going to do this again injured or fit, as it is great cross training. Thanks Sam!!


Sub 3.30 Tim: #asics262

Posted: 28/01/2015 at 09:29
Morning all. No change in the leg. Swimming today and the new aqua jog Sam is introducing me to. I could probably do the session outdoors as right now it's lashing it down here in Sussex.

I enjoyed this article on racing (link below) and the one stand out for me was adding a race onto a training run. Up until this training plan id never considered it but twice before Xmas when ultra training, I went out for a 16 mile run but the last 3 miles were a parkrun and run as strong as I could. Strong but controlled though. I love this as it seems to shortern the long run in my mind.
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