The Jimbob

Latest posts by The Jimbob

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Paris Marathon 2016

Posted: 08/09/2015 at 19:03
Don't be shy Danni .......

Amsterdam 2015

Posted: 08/09/2015 at 10:32

Mark Gorman 3, following on from what HIAHS said, you'd be wise to get some long runs in yer. You won't need to taper for very long as you will be underbaked for the race. 8-10 days should be alright, it won't be a taper as such, just some shorter runs at pace and a few days rest before the race. So try to get out and run every other day (at least) and start lumping those two mile chunks onto the long run. Maybe a 15, 18 and a 20? and try to get a couple of 70-80 minute runs a week in as well, but don't attack the pace. Cramming in the training and attacking the pace at the same time could lead to injury. For a pacey run, go and do Parkrun for the next few Saturdays. Come race day you may have a bit of a struggle through the last 6.2 miles (as many do) but you'll cope - you've been there.

Always Aching, always wise to be conservative (when we're talking about energy expenditure in a marathon!) - it gives you the confidence to push on later on down the road when others around you start to death march. You know this already cause you've done so many marathons. btw still awaiting final details about the pre-race munch - will drop you a message when I get the info if that's ok

Paris Marathon 2016

Posted: 07/09/2015 at 15:35

Meadower, AndyW and anyone else. I'll be floating around Newcastle expo on Saturday watching the city games if you want to go for a quick drink / bite in the arvo. I will try to assemble with the legend that is Weedy Gonzales before my long journey North to meet OO-52.

Andy - know what you mean about the "holiday weight gain" -I suffered after two weeks low mileage, eating what I liked and drinking lots of beer every day. A few weeks of the long stuff and tighter control on the naughty foods/drink, and things should revert to "normal"

Meadower, make sure you take care of yourself in the weeks leading up to Berlin. You're 3 weeks out - you know your own body. It's the big one!

My plan is to run GNR like a mid long session with the bulk of it at LT. I'm skipping all pacey work for the next 10 days (apart from Sunday obvs)


Amsterdam 2015

Posted: 04/09/2015 at 14:18

Dom Norrish. With the LSRs I wouldn't be doing them at Marathon pace. You will just knacker yourself.

Look at it like this:26.2 miles at Marathon pace knackers you for a month. Let say 20 miles at marathon pace knackers you for a week (that's a conservative estimate-maybe more like 2), and you run a 20 miler at that pace every other Sunday for 2 months. You will be wrecking your training. (IMO)

Back off massively on the pace on the long run - do "chatting with yer mates" pace. Feel almost recovered the day after. Do a short recovery run and then the day after that you can nail a really good LT run, or interval session with the club or whatever. You'll get more benefit from that.

If you want to try some MP on the long run, start off slow for a few miles, do a block of MP 7 miles and then warm down for a few more. And maybe do that session just the once in the plan. I tend to do shorter marathon pace runs, or progressive runs whre I run easy for 3 or 4 miles and then 5 or so at MP. Another time I do MP is during taper, where I do shorter runs and crank the pace a little more as my legs begin to freshen.

Amsterdam 2015

Posted: 04/09/2015 at 14:05
Always Aching wrote (see)

Hello everyone. Just found this thread.  Never done Amsterdam . Flying out from Southampton on the Saturday and back Sunday on my own. Looking forward to it. Managed my 4th 20 miler of this campaign today. Will have a long taper. Like hearing about those who have done it before. 

Sorry to hear about nails (ow!) and broken bones. 

Miss L well done on your long run. building up the distance is the hardest part but once you're there it's a good feeling. 

Out of my 24 marathons I think I've only been happy with 6 of them! They are a beast!

Hello again Always Aching! (fellow Boston/London Doubler)

There's a big posse of us having meeting up in the Dam, pre race dinner on Saturday and lots of post race drinking on Sunday. Come'n join in.

Are you doing Reading next year by the way AA? - it clashes with Paris so I'm a no go.

Paris Marathon 2016

Posted: 29/08/2015 at 15:56
agentpenguin wrote (see)
Cheers RR, bracing myself for the master reset, but gonna cling on for a miracle, and see if upload problem can be corrected by some work IT bids.

bummer really as just done week 1 of half Mara plan and nailed the first LT sesh! So running watch less now, amazing how much you rely on technology and how it motivates, hey ho! How many times did it happen to your garmin?

Happy bank hols

"Let go your conscious self, and act on instinct" .....


Paris Marathon 2016

Posted: 13/07/2015 at 12:21
Evenin' all .... what's goin on ere then? Holy Shit Orapidrun 100k them ladies of the BCRC a bad influence I say.

Eggy sub 1.40 finally (would have happened years ago if you hadn't had the stinking injury problems). I think you'll do plenty more damage to that time if you can stay on the board and keep riding that PB wave. Love it!

Stumbled out another 20 mile run yester. Legs are pretty stale with loads of short races. Not expecting any PBs in July but the proper training has started,so after yet another short race this Sunday I'm having a good 7 weeks off racing to concentrate on just getting my legs and fitness ready for the Autumn naughtiness.

Well done everyone else on their acheivements at the weekend ....

Paris Marathon 2016

Posted: 30/06/2015 at 21:38
About to go for my 3rd shower of the day. Over 16 miles mainly slow apart from track session in the heat. 6 mins for a 1600 then 4 x 400s at 80 seconds each, then repeat (second set of 400s were a little slower) there was sweat, there was complaining .....

Managed to take in a raspberry magnum (pink wrapper) very tasty

Amsterdam 2015

Posted: 26/06/2015 at 11:41

Absolutely Rick. To run your best marathon you need to be fresh / without fatigue. You also need to have really good endurance obtained through a full block of structured training ticking all the right boxes.  If you want to get it fast you have to do the speed work. So many things to balance in a 16 week training plan!

You do anything hard it hurts your muscles, you do anything long it hurts your muscles. You finish a week's training and you have to get straight on it the following week. Tailoring the plan so that you are able to maintain the training takes some thought. I wrote a plan out a few weeks back, but I've hardly looked at it, but I'm at the stage where I know when to back off. This week. I've been plodding early on, to help get the fatigue of the previous two weeks training (4 short fast races & a long run & general miles) out of the system. I know I have quality sessions coming (tonight) and Sunday. I'll then need to "recover" on Monday so that I can do the Tuesday track session effectively. Then I'll need to recover again from that and get myself through to next Sunday and still keeping the general miles ticking over.

Sticking to the plan exactly can be pressurising and be slightly risky. I prefer to look at the previous few weeks and the coming few weeks and make sure I'm getting the quality in and general miles and conditioning myself to maintain it week to week. I've digressed slightly but my point is there isn't all that much space and time for quality "rest" in a marathon training plan - 8 hours could be the rest, So doing the recovery runs (and some walks) is the rest. Getting the legs feeling OK to do the next session.  The real rest will come in the taper, when you can shorten down to 3 to 4 running days a week.

I will occasionally take a 2 or 3 day break if I feel I'm overcooking it. That doesn't mean i'll try to "make up" for lost miles. That's a dangerous thing to do.


Paris Marathon 2016

Posted: 23/06/2015 at 10:11
Yes BM I just had a nice one of those bimbles. 7.5 mile, pleasant sunshine commute, helping my achy legs recover from last week's abuse.
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