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Training? What training?
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Poet




Joined: 13 Apr 2007
Posts: 10101
Location: Your Mum

PostPosted: Sun Mar 24, 2019 1:20 pm    Post subject: Reply with quote

To be fair - the first 10km was downhill into a slight headwind, so the slight tailwind was super welcome on the return leg.

I really enjoyed the course, marshalling, support and especially the finish line funnelling.

Oh, and stenard is correct.
Nearly everyone on the sub70 minute pacer had the 4% on.
I’d say about half of them with the sub80 minute pacer had them on.

Did they make a difference?
I want to say no. But the placebo effect is too great to ignore!!!
I was targeting a sub90 minute last October, then switched to an 85 minute target last week (after running a 18:42 at parkrun in Nike Zoom SP)

EDIT: You cannot lace these with the “heel lock” method. I found my foot slipped forward a lot and my Grecian toe nails are now black. Not sure how to combat that, as 11 is the correct size for me

I smashed that by 4-5 minutes...

...so a marked 5% inprovement for me
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JeffB




Joined: 04 May 2008
Posts: 1386
Location: Middlesbrough

PostPosted: Sun Mar 24, 2019 8:37 pm    Post subject: Reply with quote

Well done Poet, I saw that pop up on Strava, great performance.

Hmm, I'm getting worryingly tempted by the 4% now, anyone see any offers about?

What would they be like getting on in T2, assuming someone doesn't nab them out of your bag!

Quiet week for me, recovering from the ultra, knee was tight and sore for most of the week but think I've traced the problem to a tight groin. Although I have actually done my biggest cycling week since October last year with a measly 105K, although some of that was on the MTB, and Friday's ride was quite lumpy.

Managed a parkrun\knee test yesterday, could still feel it but it didn't get worse, but I didn't warm-up\CD and my ankle\groin on the same side are paying for it now. Also went stupidly hard and paid for it all day yesterday, not quite recovered yet.

Easing back from the running now and picking up cycling, and what's that other thing you need to do for triathlon? Ahh, swimming Sad

Jeff
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mattsurf




Joined: 28 Sep 2016
Posts: 838
Location: Zug, Switzerland

PostPosted: Mon Mar 25, 2019 8:01 am    Post subject: Reply with quote

I have done over 1000km on my ASICS Gel Cayano 23s, time for some new shoes.......
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Jorgan




Joined: 12 Nov 2007
Posts: 18160
Location: alles was ich bin, alles was ich war

PostPosted: Mon Mar 25, 2019 9:39 am    Post subject: Reply with quote

Wow, Poet, that's some comeback! Cool Are you 37 now? That's when I think I was at my best distance wise.

Is this going to turn into the 4% thread? Laughing Who will be next to 'fall'?
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Poet




Joined: 13 Apr 2007
Posts: 10101
Location: Your Mum

PostPosted: Mon Mar 25, 2019 9:51 am    Post subject: Reply with quote

37 next month.

Cheers. Massive surprise to run 80 minutes...BUT...
...Those 2 seconds per km are killing me this morning.

Most people around me in the photos also have the 4% shoes on.
(The handbag arm is my fast pose!)

https://mickhall.zenfolio.com/p725111943/hc7400503

https://mickhall.zenfolio.com/p802532953/hc73d7d40

https://mickhall.zenfolio.com/p774583969/hc73daa6c

https://mickhall.zenfolio.com/p973392121/hc73e55ee

You can see my beer belly wobbling and my belly button in the photos - ha ha ha
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Poet




Joined: 13 Apr 2007
Posts: 10101
Location: Your Mum

PostPosted: Mon Mar 25, 2019 9:54 am    Post subject: Reply with quote

mattsurf wrote:
I have done over 1000km on my ASICS Gel Cayano 23s, time for some new shoes.......


JUST DO IT ✔️
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tuckandgo




Joined: 03 Sep 2012
Posts: 460

PostPosted: Mon Mar 25, 2019 9:54 am    Post subject: Reply with quote

Jorgan wrote:
Wow, Poet, that's some comeback! Cool Are you 37 now? That's when I think I was at my best distance wise.

Is this going to turn into the 4% thread? Laughing Who will be next to 'fall'?


Me. Once my current shoes are done - which will be before my next race.

A hell of a lot cheaper than new wheels or wind tunnel time or other such 'free speed' ideas. And probably just a likely to work
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Pedro Peru




Joined: 19 Apr 2010
Posts: 1062
Location: Leeds

PostPosted: Mon Mar 25, 2019 10:06 am    Post subject: Reply with quote

Top bombing Poet
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gingerbongo




Joined: 21 Sep 2012
Posts: 1705
Location: Devon

PostPosted: Mon Mar 25, 2019 11:49 am    Post subject: Reply with quote

I took my old faithful Adidas Adios Boosts ... the last trainer to be on the market that apparently changed the game. Sadly, despite only being on about 400km they were absolutely flat as a pancake last night and were actually quite vile to run in. So despite bringing me PBs at 5km, 10km a 1/2 (well i was wearing them when i PBd, i don't think it was the shoe!)they're now destined for the charity shop (they're too narrow to wear as a garden trainer even .. they never really fit me properly).

So the next time i need to race on the roads (whenever that may be) i no longer have a race shoe. So maybe i'll be tempted by the hype, my only worry is the narrowness that people have commented on as i am pretty wide in the midfoot especially.

Anyway - back to training.

A couple of decentish weeks behind me, though lower in volume than the previous few, i've increased the intesity.

5 x runs - 58km - including a hilly pyramid full bore session and a short tempo run.

3 x runs -46km - working on speed and recovery -

included:

5x1km reps with 1km recovery, all between 3.24-3.29 pace.

10km, pretty much all out (well as much as i could give 90 mins after my supper at 7pm) - rolling course with just under 100m climbing in 37.30.


Starting to feel a bit fitter now, which is good. But not as fit and quick as i have been. Trying to stay sensible and see it for what it is i.e. good progress after a very mixed 12 months, and not dwell on the fact i used to be able to run that 10km pace for over half a marathon!

2 weeks to race day now and i'm slightly fearlful that i'm lacking in the longer runs ... but a bit too late for that now!
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Wheezy




Joined: 10 Oct 2007
Posts: 1881
Location: Sub 3 (elect)

PostPosted: Mon Mar 25, 2019 11:58 am    Post subject: Reply with quote

That's pretty awesome Poet. Cool
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TriSam




Joined: 26 Aug 2011
Posts: 1299
Location: Tunbridge Wells

PostPosted: Mon Mar 25, 2019 12:34 pm    Post subject: Reply with quote

Awesome run Poet, well done!
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mattsurf




Joined: 28 Sep 2016
Posts: 838
Location: Zug, Switzerland

PostPosted: Mon Mar 25, 2019 12:35 pm    Post subject: Reply with quote

Poet wrote:
mattsurf wrote:
I have done over 1000km on my ASICS Gel Cayano 23s, time for some new shoes.......


JUST DO IT ✔️


I'VE DONE IT ✔️
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mattsurf




Joined: 28 Sep 2016
Posts: 838
Location: Zug, Switzerland

PostPosted: Mon Mar 25, 2019 1:16 pm    Post subject: Reply with quote

Off the topic of Nike Vaporfly and back to training.

Took my TT bike out on Friday for a 150km, 2000m climbing session (35km to work, followed by 115 km afternoon ride home)

I say this every year..... here we go again, it is always a massive shock to discover how much the TT bike is faster than road bike.

Anyway as I suspected a winter on Zwift has improved my cycling significantly; 215W AP and 247W NP felt pretty good, and the weight loss since the start of the year really helped with climbing

Can't wait till the start of the season with a nice sprint triathlon in 3 weeks

And now my running is 4% faster too
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Jorgan




Joined: 12 Nov 2007
Posts: 18160
Location: alles was ich bin, alles was ich war

PostPosted: Mon Mar 25, 2019 2:05 pm    Post subject: Reply with quote

mattsurf wrote:
I say this every year..... here we go again, it is always a massive shock to discover how much the TT bike is faster than road bike.


Quite. Despite being in discomfort for pretty much the whole ride, I was over 4kph faster than the previous Sunday ride on my Endurace.
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mattsurf




Joined: 28 Sep 2016
Posts: 838
Location: Zug, Switzerland

PostPosted: Mon Mar 25, 2019 3:10 pm    Post subject: Reply with quote

mattsurf wrote:
Poet wrote:
mattsurf wrote:
I have done over 1000km on my ASICS Gel Cayano 23s, time for some new shoes.......


JUST DO IT ✔️


I'VE DONE IT ✔️


There's a conspiracy, just did my first run in Vaporfly and TP improved my threshold pace by 3.7%
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