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Berlin 2016: Back to Basics
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Where did that pic come from?
I bought it from the company that did the official photos. There were 53 photos of me so I bought the lot for 60 quid. I'll print one out, sign it and stick it in the post for you. I can apply some red lip stick and give it a kiss too as I kind of guess that's what you're into
Photoshop
If I had of photoshopped that, there would be a significant bulge in my shorts a la Linford Christie. There would also be 5 scantily clad, extremely hot cheer leaders in the background holding a placard that read G O T R R0 -
I bought it from the company that did the official photos. There were 53 photos of me so I bought the lot for 60 quid. I'll print one out, sign it and stick it in the post for you. I can apply some red lip stick and give it a kiss too as I kind of guess that's what you're into
If I had of photoshopped that, there would be a significant bulge in my shorts a la Linford Christie. There would also be 5 scantily clad, extremely hot cheer leaders in the background holding a placard that read G O T R R
Cool, thanks!
I'm running low on toilet roll0 -
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Join Date:Posts: 23659
You got a mention on the local running blog as being the second runner from the South West, but not from the South West, in London. Also the coaches from one of the other local clubs were enquiring about who you were at the track session last week, them usually being quite quick at signing up anyone who is a bit swift with any kind of Bristol connection and were obviously a bit put out at missing this new fast "local" runner.
http://www.easyrunnerblog.co.uk/?p=67010 -
Right so I'll start logging here again to help get a bit of focus going.
Have had a great few weeks of post marathon bliss. Ran our clubs 5k in 16.30 a few weeks back and I nearly imploded. Legs still very tired after the marathon. Have been eating and drinking like a king (it's showing on the scales
) and took 10 days off running while on holidays with the family. Anyway feeling back to normal now and looking forward to training during the summer.
At the start of the year I aimed to run a marathon and half marathon PB. I've managed to do both already and am relatively happy with the times from both. Based on that I'm willing to take a bit of a risk and go for broke with DCM this year. I've never attempted to train for a sub 2.30 marathon but I'm going to give it a whirl. If I get injured than so be it. If I make the start line fit and fail than hopefully I'll bag a decent PB.
I'm hoping to build up to two quality sessions a week where as in the past due to injuries etc I only ever tried to do one. I'll push the boat and see where it gets me. As well as DCM I'd also like a good run in the rock 'n' roll half marathon for the simple fact that it is a nice intermediate target and it's the national half marathon.
Races planned for the coming months
June 28th: Race series 5 mile
July 20th: Race series 10k
August 4th: Rock 'n;' roll marathon
August 23rd: Race series 10 mile
Will take stock then but will definitely do a kilomarathon sometime in September (depending when they fall) and maybe look at doing another half marathon.
Plan for this week is just to get back into the grove with some easy running. Will introduce a little tempo run next week and build slowly from there. Having some back pain at the moment and the root cause is coming from tight hip flexors so working on them myself with plenty of stretching and it is definitely improving.
Saturday: 4.5 miles @ 7.37. Slog of shame. Thank god it was raining and there was feck all in my local park. I was a disgrace out of breath and legs very tight.
Sunday: 6 mile @ 7.05. Better than Saturday and was moving nicely
Monday: 6 miles. Handy run along the canal with a friend.
Tuesday: 7.5 miles @ 6.45. Faster than planned but just went with the pace my running partner was going at. Felt comfortable but feel like a whale 0 -
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Right so I'll start logging here again to help get a bit of focus going.
Have had a great few weeks of post marathon bliss. Ran our clubs 5k in 16.30 a few weeks back and I nearly imploded. Legs still very tired after the marathon. Have been eating and drinking like a king (it's showing on the scales) and took 10 days off running while on holidays with the family. Anyway feeling back to normal now and looking forward to training during the summer.
At the start of the year I aimed to run a marathon and half marathon PB. I've managed to do both already and am relatively happy with the times from both. Based on that I'm willing to take a bit of a risk and go for broke with DCM this year. I've never attempted to train for a sub 2.30 marathon but I'm going to give it a whirl. If I get injured than so be it. If I make the start line fit and fail than hopefully I'll bag a decent PB.
I'm hoping to build up to two quality sessions a week where as in the past due to injuries etc I only ever tried to do one. I'll push the boat and see where it gets me. As well as DCM I'd also like a good run in the rock 'n' roll half marathon for the simple fact that it is a nice intermediate target and it's the national half marathon.
Races planned for the coming months
June 28th: Race series 5 mile
July 20th: Race series 10k
August 4th: Rock 'n;' roll marathon
August 23rd: Race series 10 mile
Will take stock then but will definitely do a kilomarathon sometime in September (depending when they fall) and maybe look at doing another half marathon.
Plan for this week is just to get back into the grove with some easy running. Will introduce a little tempo run next week and build slowly from there. Having some back pain at the moment and the root cause is coming from tight hip flexors so working on them myself with plenty of stretching and it is definitely improving.
Saturday: 4.5 miles @ 7.37. Slog of shame. Thank god it was raining and there was feck all in my local park. I was a disgrace out of breath and legs very tight.
Sunday: 6 mile @ 7.05. Better than Saturday and was moving nicely
Monday: 6 miles. Handy run along the canal with a friend.
Tuesday: 7.5 miles @ 6.45. Faster than planned but just went with the pace my running partner was going at. Felt comfortable but feel like a whale
Very best of luck with your goal - good to see you back logging again 0 -
Wednesday: 7 miles @ 6.55. Sweet jesus if there was a run that would push a man into running retirement it was this one. I was starving heading out to run and all I wanted to do was skip it and get some lunch instead. Once I got going it was grand, well it was grand until some of the muppets who had invited themselves along on the run started to spout out ridiculous stuff. Cut the run short and let my ears bleed for the rest of the afternoon.
Thursday: 6 miles @ 6.50. Muppets were heading out at lunch again so I headed out in the evening instead Running faster than I should be but I'll blame it on the ipod.
Friday: 8 miles @ 7.20 pace. Nice run with company along the canal. Nothing major to report but I'd be lying if I said my legs weren't a little tired. Back and niggles are well under control so happy out0 -
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dublin runner wrote: »Quick question! Great target and definitely a time you are very capable of. This time around, do you feel that a new approach is needed to achieve your target or is it more of a slight tweaking of your London training (adding extra session etc)?
A good bit of tweaking and even an odd bit of twerking I have a general plan in my head but I'll be basically making it up as I go along. I have a couple of people to bounce ideas off and I'll be adapting training depending on how I respond. Basic idea is to train close to half marathon training up until start of August and then hit marathon specific stuff. That's the idea at the moment anyway! 0 -
A good bit of tweaking and even an odd bit of twerking I have a general plan in my head but I'll be basically making it up as I go along. I have a couple of people to bounce ideas off and I'll be adapting training depending on how I respond. Basic idea is to train close to half marathon training up until start of August and then hit marathon specific stuff. That's the idea at the moment anyway!
Twerking? Ah here, leave it out :-)
Sounds like a good plan. So, the focus is on HM rather than 5/10k training for the moment?0 -
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Hey TRR, you won't be too surprised to hear that Room 22 has some opinions on your progress! There's one in particular who ran a bunch of 2.3X's before finally cracking it and running a 2.29 (you know the guy). I'm not qualified to make any comment on it, but I think the gist of it is that he thinks interval miles are the key session. I'm sure that he'd be happy to discuss 0
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Hey TRR, you won't be too surprised to hear that Room 22 has some opinions on your progress! There's one in particular who ran a bunch of 2.3X's before finally cracking it and running a 2.29 (you know the guy). I'm not qualified to make any comment on it, but I think the gist of it is that he thinks interval miles are the key session. I'm sure that he'd be happy to discuss
Ah the professor! Pass on my regards. I must pay homage to the home of athletics that is room 22
I don't listen to many people regards my training but he is one of the few! He would have a similar background running wise and training wise to myself so I'll definitely take his advice on board. Hope to see you all soon 0 -
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Monday: 13.1 miles @ 7.12 pace. Took advantage of the bank holiday Monday and met dublin_runner in the Phoenix park for this run. Mixture of trail and road. Very enjoyable run and I wasn't as wrecked after it as I thought I would be.
Tuesday: 7 miles @ 7.12 pace. Just a handy run along the canal
Wednesday: 7 miles including 5 mile tempo in 29.27. First bit of fastish stuff in a while and I'd be lying if I said it felt easy. Breathing and legs were ok but effort levels were quite high
Had company for first 3 miles of it and he was saying I can't believe this is your MP. I pointed out to him it was my MP but not at the moment. Anyway happy enough to reintroduce this and will build on it.
apart from that nothing to report!0 -
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Thursday: 7 miles @ 7.07. Nice handy run in lovely evening sunshine. Really enjoyed this. Legs feeling good but kept it short because had a session the following day
Friday: 7 miles total with 4 X 1 mile reps with 2 minute jog recovery. Mile reps were 5.36, 5.36, 5.30, 5.30. Decided to introduce the mile reps a week early as legs were feeling good and the tempo gave me a little bit of a shock so decided I wouldn't be pushing the boat too much with 4 handy reps @ 5.30 pace with a decent recovery :rolleyes: Eh it was a little harder than I would have hoped First 2 were directly into the wind. Do these along a canal path so when the wind is in your face there is no respite. I could have pushed it to bring pace down to 5.30 but I would have been entering lactic territory so just went by effort. Had planned doing the first 3 into the wind but said feck that and changed direction a mile early, so obviously for the second 2 I had the wind at my back and it made a big difference. Decent session, comfortably uncomfortable without blowing a gasket but wouldn't have wanted (or being able to) to go much faster!
Saturday: 6 @ 7.20. Just a handy recovery around my area. Was late in the afternoon and after a hectic morning with the kids I actually wasn't in the mood as I was pretty tired but glad I headed out as was another beautiful day.
Sunday: 8 @ 7.03. Handy run around my local park on grass. Legs are fine but I have a lot of hip, arse and back tightness so will work on that this evening.
All in all a decent week. Nothing stellar but it was solid and had all the key ingredients. Weight has started to come down and my diet is back in check so another couple of weeks with less baggage and a little more aerobic fitness I expect the mile reps will be comfortably down into the low 5.20s with the same effort. Next week is a little up in the air. Doing 1k reps early in the week but haven't decided if I'm going to do a tempo on Thursday or taking in a parkrun as part of a modified tempo session.0 -
Thursday: 7 miles @ 7.07. Nice handy run in lovely evening sunshine. Really enjoyed this. Legs feeling good but kept it short because had a session the following day
Friday: 7 miles total with 4 X 1 mile reps with 2 minute jog recovery. Mile reps were 5.36, 5.36, 5.30, 5.30. Decided to introduce the mile reps a week early as legs were feeling good and the tempo gave me a little bit of a shock so decided I wouldn't be pushing the boat too much with 4 handy reps @ 5.30 pace with a decent recovery :rolleyes: Eh it was a little harder than I would have hoped First 2 were directly into the wind. Do these along a canal path so when the wind is in your face there is no respite. I could have pushed it to bring pace down to 5.30 but I would have been entering lactic territory so just went by effort. Had planned doing the first 3 into the wind but said feck that and changed direction a mile early, so obviously for the second 2 I had the wind at my back and it made a big difference. Decent session, comfortably uncomfortable without blowing a gasket but wouldn't have wanted (or being able to) to go much faster!
Saturday: 6 @ 7.20. Just a handy recovery around my area. Was late in the afternoon and after a hectic morning with the kids I actually wasn't in the mood as I was pretty tired but glad I headed out as was another beautiful day.
Sunday: 8 @ 7.03. Handy run around my local park on grass. Legs are fine but I have a lot of hip, arse and back tightness so will work on that this evening.
All in all a decent week. Nothing stellar but it was solid and had all the key ingredients. Weight has started to come down and my diet is back in check so another couple of weeks with less baggage and a little more aerobic fitness I expect the mile reps will be comfortably down into the low 5.20s with the same effort. Next week is a little up in the air. Doing 1k reps early in the week but haven't decided if I'm going to do a tempo on Thursday or taking in a parkrun as part of a modified tempo session.
Thursday Morning tempo perhaps? 0 -
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maybe, but will I be wasting my time hooking up with you after your excesses?:D
Million dollar question (not really given I puked my ring up the last tempo I did with you and that was when I was in full shape)
To be fair I am in a much better place than previous returns but will admit I am a little sluggish alright not doubt about it.0 -
Million dollar question (not really given I puked my ring up the last tempo I did with you and that was when I was in full shape)
To be fair I am in a much better place than previous returns but will admit I am a little sluggish alright not doubt about it.
right well if your up for it, I'm planning 6 around 5.50ish pace0 -
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AuldManKing wrote: »quick question - the mile reps you done, was the recovery period just an arbitrary number of was it 'short' to promote a certain physiological response?? (will be doing mile reps soon, so need to know your thinking )
Was arbitrary in the sense that when I did mile reps with my old club (your current club) we always got 2 minutes recovery. Nothing scientific about it but it worked for 3 middle distance Olympians so it must have been all right I'll keep the recovery the same going forward but increase the number of reps and hopefully bring the times down! Once I hit decent times I'll reduce the recovery. 0 -
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