Latest posts by TippTop

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Sub 3

Posted: 19/12/2016 at 17:40

RS - sorry you didn't get what you wanted, but still a bloody good time!

Dan - glad you finished the year strongly.

Solid HM Al_P.

Padams - quality! Well done!

Not much to report here. Only ran Tuesday/Wednesday for a grand total of 17 last week. Family stuff took over the rest of the week and I never even got close to lacing up. Back to it with a solid 10 today.

Sub 3

Posted: 15/12/2016 at 10:50

RS/PP - with the extra marathons, Marders is fast enough at HM to bag £ that way whereas I'm nowhere close. The idea only occurred because if I had been fit I would have bagged a few quid in Lanzarote for the same effort, and one or two I was looking at for next year anyway are not dissimilar in terms of depth, plus a lot of my club go off to marathons around Europe on a regular basis, so it's as much about a club break as anything else - any bit of prize money would just be a nice bonus and very secondary to the idea of a training run and a short break.

Best of luck for Pisa RS.

Nice track work PP.

Good volume RB.

Sub 3

Posted: 13/12/2016 at 17:36

RS - funnily enough, after Saturday the idea of going somewhere every month or two and doing one as a training run is starting to appeal. If I can get a few days break and have the chance of a few quid for a training run (I'd have to be an awful lot fitter for that to be viable, but if I'm in around pb shape then a sub-2:40 should be comfortable enough and a good training stimulus) - the top 3 Saturday were 2:35, 42, 43 with prize money of 500, 300, 200 euros (I think).

I know some of you are Canova fans. I haven't read these yet, but Letsrun done a Q&A session here.

Sub 3

Posted: 12/12/2016 at 22:15

Cheers all. Bearing in mind I ran a(n expected) small positive split (less than 2 minutes), the positions at the chip mats tell enough about how people pace marathons: 10km (17th), HM (12th), 32km (7th), Finish (4th).

TR - how is the body holding up to the runs?

CD - a belated happy birthday.

Wardi - similar. I think race day was in the 23-25 region. Nice for relaxing, not so much for running!

Jooligan - I'm hoping to be able to pb at London (currently 2:27:48). Loads of time for you; don't stress it. No point comparing how you felt a month before a marathon with how you feel 4.5 months beforehand.

Padams - in terms of mentally just going out and doing a marathon without any endurance, yeah, definitely. Plus I guess I got the long run side of things mentioned previously out of the way! Nice chilled parkrun!

ES - tough break on the race, but useful from a training perspective nonetheless!

CW - no harm giving your body a break occasionally, and it's the best time to do it!

Sub 3

Posted: 11/12/2016 at 10:09
SL - amazing stuff and massive congratulations. I'm glad you got the reward your training deserved.

I'm currently out in Lanzarote. Done an accidental/unplanned marathon. With no long runs since London and 18m on Tuesday the closest to that (which left me shattered the next day) I set a target of 2:50 which I figured should be a solid, but slower than current MP, effort. Ran to feel and when I was tired just let the pace slide. Ended up with 2:49 which was good enough for 4th.

A marathon is a flipping long way especially when the temperature is in the 20s!!

The afters saw me doing similar to SL, so today's jog might be a bit slow.

Sub 3

Posted: 07/12/2016 at 08:21

LMH - doesn't matter whether you're plodding or not; it's obviously working for you!

RS - yep, fits right in with what I've heard unfortunately. Really gets my rag. For ages they piggy-backed on other races down there, claiming accurately measured and certified events because there were other races there with certs, when in reality they didn't even appear to attempt to put the markers in the same places. Chuck in these kinds of 'prizes', baggage issues, and general CNBA about seemingly everything and none of my club will touch them with a bargepole.
As an aside, if your mate already has a GFA start he can usually upgrade if he bags the champs time in between I believe.

Turns out 'run 18m' was the answer to 'how can I offset the sleep issues caused by the asthma meds?'

Sub 3

Posted: 06/12/2016 at 21:38

RS - I meant to ask when you posted on FB at the time - was it an F3 events race? They've got a bad rep, both for organisation, and measurement, so if it was them it wouldn't surprise me that a) it was long, and b) VMLM wouldn't accept anything not sub-75.

LMH - 4000+!! Wow! Very impressive.

I missed your test run yesterday TR. Sounds like you've improved, but not quite there yet. Hopefully it continues to settle down. I get everything you've said. Trying to get back to it I've had the same thoughts - it takes a while certainly to even begin to wrap your head around why you do it.

Hopefully nothing wrong with the knees Padams!

Another night of minimal sleep last night (which should hopefully improve now I've finished the course of meds) saw me have to drag myself out the door for a run. Figured I'd do an easy 4m, even though I had 16 down on paper, as I was shattered. Somehow ended up doing 18m, and probably would have done the 20 if I wasn't tight on time. Even finished reasonably strongly rather than struggling.
I'm proper shattered now though!!

Sub 3

Posted: 05/12/2016 at 12:49

Very nice xc racing from both PP and Padams!!!

And a solid HM from CW and 10k from ES.

Very nice annual volume CW and RB. I am currently just under 2400m, with a monthly low of 31m and a high of 292m.

OO - good to see you back!

Not really much to report here. The target for last week of 80m ended up as 64m. I'm on prednisolone to sort out some asthma issues - reasonably high dosage, but only for a short-term - and it really doesn't agree with me, so I've had dizzy spells, and woke up Friday morning to a persistent nose bleed. It has also messed up my sleep, so 4-5 hours a night is about what I've been managing. Luckily this morning was my last full-strength dosage, so I can hopefully get a bit more sleep and try establish some kind of regular training.

Sub 3

Posted: 01/12/2016 at 11:25

Great news on the leg injury LD. Decent gap between Brescia and London so you could knock out a strong run in both.

RB - mileage is not too shabby but there's definitely a (re) learning curve to it all - ability doesn't match expectations at the moment. It'll come.

SL - it has been a bit of a struggle tbh. I'm getting stronger, definitely, but my body is not up to anything near the mileage of old yet. The tendons in my feet no longer hurt when I run so I'm obviously getting used to it again.
I'm planning on trying to consolidate around 80 for 4 of the next 5 weeks (I don't have the kids Christmas Day so that week will probably be bigger) rather than aim higher, and then push on from there. Good luck avoiding the lurgy!

PP - nice training volume!!!

November stats:
Mileage: 284
Pace: 7:22
Days off: 7

Only 1 weights session - aim for December is to rebuild core and weights stuff back in properly, and aim for consistency all around.

Had a solid track session last night which makes 2 in a row. Session was 1600m, 3 x 2km, all off of 1 lap jogs. I've revised my training paces* so was aiming for 87s per lap (5:50 per mile) which is estimated current HM pace (so 5:48 & 7:15 as the aim).
Most of it in lane 2 (or 3) due to the inside lane being a bit slippery, but 5:48 for the 1600, then the 2km in 7:13, 7:08 and 6:55. Happy with that for now.


* not sure I necessarily have the endurance to race at those paces yet, but for training purposes they feel about right, if the difference makes sense?

Sub 3

Posted: 30/11/2016 at 11:39

LD - good to hear from you. What's the target?

Padams - coincidentally 4 out of the next 5 weeks are down as ~80m as it happens, so we're thinking along similar lines. The dog is ok then?

AlanB - modest by previous standards. A flipping lot by current!!

PP - our track tends to get more icy as the session goes on for some reason (I'd have thought the impact of a lot of people running would prevent it freezing over as much), so I suspect I'll be in a similar situation to you, tonight. Good session in the circumstances!
And the problem with the 91 (aside from it being too much for now) is that I have little to no consistency, so the 3 weeks before the 81/91 totalled 106! As we know, consistency generally trumps random high weeks.

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