Latest posts by TippTop

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Sub 3

Posted: Today at 07:57

Brilliant report PP and very well held together, especially from so far out!

Sub 3

Posted: Yesterday at 22:11

SL - good luck!

Dachs - I know! 3 are new joiners (1 already in and 2 in process), but still it's a sizeable turnaround over the last few years.

TR - I won't get to do the midweek ones in a group either unfortunately. In terms of the long run group, one guy has a pb slightly quicker than mine, and the rest are a little slower (but improving), so pace wise they should be appropriate, but the long runs are ones where I don't have an issue pushing myself if necessary. It looks like I'll be the one drawing up the track sessions in the main, so as long as there is some company for that that's the one I seem to benefit the most from anyway as I am inclined to switch off sometimes if doing them solo.

Toro - brilliant

Monthly stats.
Miles: 382 - biggest of the year so far.
Pace: 7:02
Rest Days: 4 (though there were a few days of almost nothing testing the knee).
Races: 1 6km leg of the road relays.

Last year I started my Amsterdam build-up 9 weeks out and after the first 5 was averaging 94.6mpw, whereas after the first 5 weeks this time I'm averaging 90mpw, but the quality side of things has been weaker this time because of the knee, though there have been some promising signs recently, so fingers crossed basically!

Sub 3

Posted: Yesterday at 08:31

Loving all the orange Lev_ and PP Looking forward to the reports!

KD - my point was that if you've had some downtime, have been sick, and not really run, then you'll get the best result out of the 10k simply be getting back into a training routine rather than trying to smack 10k sessios. Sure, do sessions, but keep them moderate and not at the expense of missed training. Just my tuppence worth.

TR/Padams - it looks like we've got a big group going off the champs start at London next year (currently, including two guys in the process of joining, we have 10 qualified with 1 no, 1 maybe and the other 8 up for it) and there is talks of getting a Sunday morning long run group together, so some of those BAC sessions might go down well. Unfortunately for me I suspect I won't make (m)any Sunday long runs though, which is a shame as I'm sure it would help me kick on a lot.

Sub 3

Posted: 29/09/2014 at 16:01

lol Dachs. Sounds a bit like a sinister children's book!

selbs - positive on the weekly/monthly mileage then

KD - surely the focus should be on getting back in a good running rhythm rather than 10k specific sessions?

Very nice session DrD, and nothing wrong with an easier long run. You can't (and wouldn't want to) knock them out of the park every week.

I x-posted with you earlier bains. Shame about the race, but better safe than sorry. Nice reps.

As there's no report from PP I can only assume he is still finishing breakfast

Long run for me today. After a bit of a later night last night with a few beers, I went out with the intention of just taking it handy (at the moment I'm just trying to get back in the swing of regular long runs rather than anything particularly structured).

I thought I was just trotting along in the first few miles until I glanced down and saw I was running low-7s already. Ended up doing 22 in 2:23 (6:30 avg), but done as 8 @ 6:58 / 8 @ 6:29 / 3 @ 6:02 / 2 @ 5:53 and finished with a 5:37 last mile, all feeling easier intensity wise than I'd expect for the pace.

Sub 3

Posted: 29/09/2014 at 10:08

Congrats to Lev_, PP and Toro for their Berlin performances yesterday. I had great fun following it via the tracker whilst out supporting a local race.

Likewise, congrats to DS2 for a mega pb!

selbs - it was very hot yesterday. I had a run a few weeks ago where I finished feeling 'wtf!' as it felt stupidly tough for the pace. Sometimes it just happens so don't discount anything based on it.

Nice reps ON7 and Dachs (target 10k pace in the dark around PP (I presume?) is very promising).

Sub 3

Posted: 26/09/2014 at 22:50

Fantastic stuff selbs. Looks like you're pulling it together nicely!

Scott - I'm in a similar boat in that I've now got a body that is pretty much, finally, correctly aligned, but I need it to settle so I can make use of it, which will take time and is, as with you, not an overnight fix.

PP - carb-head sounds like a punk band

Finally I have had a run where I've had no knee pain during it, at all (still a bit generally, but only on the extremes of bending or extending). Track this evening. Plan was 5 x 2km off of 2mins @ around 10m pace. My guess was that this would come out about 6:50 (5:30 per mile basically). Ended up averaging 6:38 for the first 4, before finishing with a cheeky 6:28.
With just over 4 weeks to go I couldn't have asked for a better time to have a jump-forward in fitness and actually be able to run pain-free. It may just be possible, with a perfect last 4 weeks (big ask obviously), that I have a sniff of a pb. Fingers crossed!

Sub 3

Posted: 26/09/2014 at 13:14

CW - it's good to run quickly on tired legs sometimes and it sounds like you got a good workout from it still.

Scott - sorry to hear about the niggles. If I remember rightly you were knocking out a good pace on most of your runs; is that still the case? If so then maybe slowing down might help. Most of my niggles have been down to my hip/shoulder/back issues, which were not running related. Since I've been seeing the chiropractor those have resolved over time, but I have had other niggles related to being realigned, but these were expected and will settle as my body gets used to being in the right position finally.
Oh, Berlin, the 4 pace groups are actually: WR pace (61:30-61:40 at halfway) / 2:06:00 / 2:09:45 / 2:14:00. It will be interesting to see which group Scott Overall goes with. I'd be tempted to go with the 2:14 and look to push on rather than go out harder and tire out as he has over most since his debut.

There is a good write-up of the leading men and women on Letsrun.

Sub 3

Posted: 26/09/2014 at 09:37

Morning all.

First and foremost, the very best of luck to the Berliners this weekend. Kick it hard and don't be sh!t, etc Oh, a little finishing tip - if, after you've got your gear back, you head back down to the Brandenburg Gate (I'm assuming it's like previous years), just on the finish side of the gate should be several bratwurst and beer stalls and a large screen showing those approaching from the other side.

It's a shame it's not on tv as I always loved watching this one and Dennis Kimetto has designs on the WR (pb of 2:03:45).

selbs - if icing makes it worse then maybe use a hot water bottle or deep heat. The chances are the fluid around it is more viscous when settled (hence the pain as the tendon has to pull through it) and heat should reduce the viscosity and allow the tendon to move more freely.

Dachs wrote (see)

*Well, Lev is doing most of those things, but that's indistinguishable from normal training, so I expected an increase.

That actually made me lol. Shame about the missed opportunity on the 3000m and the cold.

Nice session bains. Better to underdo the paces a little and finish feeling strong than to overdo them and finish feeling cooked.

Scott - so are you fully injury free now? It would be good to see what you could do with a period of consistent, niggle free training under your belt.

Padams - nice accidentally quicker run. That and the relays show you're in good running shape. It will be interesting to see what you do, marathon wise, next year with a bit more running focus.

Al_P - wow. That is all!

Wardi - the Spartathlon is one I'd love to do at some stage. As well as the 36hr cut-off (I think winning time is usually around 23-24hrs) there are 75 checkpoints along the way which all have cut-off times too.

Just before I was heading out for my fartlek Wednesday I got called from work and ended up in a conference call for the afternoon, so it became an impromptu rest day instead. On the plus side, as painful as it was at the time, the relays, followed by the long run the next day seem to have stretched out the hamstring.

The chiropractor yesterday said that the knee pain (that is/was triggering the tight hamstring) was not caused by the popliteus muscle as I hoped, but is just the result of the knock I took on it. It's still a bit painful, but settling down now, so fingers crossed it's almost sorted.
I'm also now in maintenance mode with the chiropractor, which basically means my hip/back/shoulder are as good as they will get, plus I've also got the all-clear to start conditioning work, which I am seeing a clubmate who is also a PT about, so all very positive.

A nice progressive 10 yesterday (3 @ 6:34, 1 @ 6:07, 4 @ 5:54, 1 @ 5:36, 1 @ 5:27) on a 'non-flat' route with a bit of breeze was promising for how it felt. By comparison with previous logs I reckon that puts me somewhere between Berlin '12 (2:30:19) and Amsterdam '13 (2:27:48) shape at 5 weeks out at the moment, so a few good weeks and if I can get a few good sessions in could hopefully nudge me closer to the latter than the former.

Sub 3

Posted: 24/09/2014 at 11:24

Nice sharpening PP.

And likewise Lev_. Interesting link btw, though it looks like it could possibly be a lighter week volume wise. From what I've seen it's pretty much standard Kenyan fare - Tuesday track (10km of reps around HM pace), Thursday fartlek, and a solid long run on the Saturday(averaging around MP+30s per mile). Incidentally that 20 x 2/1 is precisely what I've planned for shortly, but a lot slower obviously

bains - as Padams said it is usually on Eurosport, but doesn't appear to be this year. I believe universalsports are streaming it online, but not sure if there's a charge for it.

Blister fully healed CW?

Very nice reps Padams.

Sounds like you're in good shape despite the niggle RS78.

Sub 3

Posted: 22/09/2014 at 20:41

Padams - I think it's more to do with the fact that I couldn't thrash myself yesterday due to the leg plus easy runs are not too bad given the lack of need to fully extend or bend the leg.

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