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Paddaman

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  1. Paddaman
    Running is an expensive sport for you then....
  2. Paddaman
    You can still buy shoe-goo at sportsman's warehouse, for about R100. I follow Norries williamson's advice to put a thin layer on the outsole areas that wear fast (Forefoot). This firstly prevents these areas from wearing out (allowing for the midsole to determine shoe life span, and not outsole) and secondly prevents wear from changing the gait of the shoe as the shoe gets older. However, you still need to occasionally check the shoe for stiffness, flex and bounce as the midsole will get progressively more compressed after 600km. I also find trail running shoes have a shorter lifespan (as their midsoles are softer) and they have more cushioning.
  3. Paddaman
    Then you get the B****tard that cache's his miles and only logs the weeks training on strava on saturday night!!!!!! Not mentioning anyone in particular :whistling:
  4. Paddaman
    The Hub strava club is a great motivation to go training for me. it is just demoralising when the guys log those super long LSD on saturday and sunday, which destroys my carefully accumulated weekday totals......
  5. Paddaman
    For the Cape Town Crowd https://youtu.be/GpBFOJ3R0M4 Garbage: Only happy when it rains
  6. Paddaman
    Norrie Williamson has always been a strong advocate of the run walk strategy and has used it himself with great success. His point is that very few runners actually clock up sufficient km to be able to run (race) the distance of an entire marathon or ultra marathon comfortably. Invariably negative splits are a fantasy of most amateur marathon runners because of this. So the solution thus is to take control over the level and progress of fatigue on the body from the onset of the race. By having scheduled walking intervals, the body is given time to recover and convert stored energy thereby preventing "hitting the wall". Walking is unnecessary if you have trained sufficiently (ie your peak weekly distance is twice the race distance, you have done interval sessions at just faster (10sec/km faster) than race pace, have done long runs of 2/3 of the distance just short of 1min/km slower than race pace ext).
  7. Paddaman
    US Air Force pilots tend to do this with the Cem-trails of their jets. The UK Marines did a unique fly past when they decommissioned the harriers http://www.strangecosmos.com/images/content/173992.jpg
  8. Paddaman
    This is an ongoing OP SEC problem. As smart devices get smarter, more accurate data, and more data points get captured. IT only takes a clever research student to collate the data to start pulling interesting conclusions. For instance "which is the fittest military?" Design: Identify a few known bases in Africa, one French, one US and One UK. Pull the strava segments, compare the times, heart rates ext of the top ten athletes for each segment and compare. Volia, if there is a significant diference then you have a winner. What is unit routine? Plot the time and duration of each run at the base for about three months and you have a broad outline regarding when PT is done (normally before meals or after guard change). Fill in the missing bits. Unit perimeter? Runs are normally conducted just inside the perimeter of a base!
  9. Paddaman
    SportTracks was the bomb
  10. Paddaman
    The thing is all about conditioning. Any increase in mileage must be done slowly and with a sensitive ear to how the body reacts. More mileage requires more sleep and more supplements and possibly a reduction in "quality sessions" until the body has adapted to the new mileage. If however, if it is for specific race, the boost in mileage can be reduced shortly prior (tapering) and after (recovery) the race, before a new cycle of adaption is attempted (periodisation). The duration of any "peak" or maximum mileage should last for between two and four weeks, any less will be too little and any more will be in the zone of "diminished returns" If you are racing (Flat out to win or PB) the rule of thumb is that you should "rest" for one week per km raced before you attempt another flat out race. This in effect allows for one killer marathon or ultra a year. However, if you are running within your ability, or just doing a tempo session/ qualifier, I believe that 1 day recovery per km ran/raced may be more realistic (especially if you up your supplements and sleep lots).
  11. Paddaman
    If you read Bruce's blog, you will realise he is and was in a totally different class. What he sees as a rest and maintain load, is what the rest of us see as peaking. He talks of 100km a week as standard fair for January. He used to peak out at between 160km and 200km a week! The important thing is to accumulate sufficient fitness and discipline over the years to be able to cruise at 60-70km a week during maintenance/rest and then push up over a 3 to 4 week period to 100km a week which you maintain for 3 to 4 week period, and then taper for two weeks (Total 10 weeks of training)...... If however if you are not able to sustain 60-70 km/week in December and January you will have to start your build up much earlier (based on the 10% increase in mileage per week formula) for you will face injury. Ergo a 16-20 week programme. Bruces point is simply do not peak your mileage in January if you are racing in June. If you race in June then Mid April should be your target to get to maximum mileage, which you then sustain to mid May. Note: If you get to about 85km a week, rather focus on increasing speed than adding on more miles.
  12. Paddaman
    I hope you were one of the runners that crossed over at 24th and Micheal Brink safely. At one stage the runners were behaving more dangerously than the cars. I was almost flattened by a few runners that had a death wish and were intent on throwing themselves under on coming traffic. (I was even wearing a reflective vest and waving a flag!!) THe traffic police were absolutely amazing at controlling the traffic. Well done Tshwane metro.
  13. Paddaman
    I decided to push myself into a corner this weekend. Rather uncharacteristically, as I always like to leave a backdoor open so if something better comes along I can be flexible. I entered the Tuks Best Med 42.2km and to ensure maximum suffering I also signed up for the sunrise monster. Now the only thing left to confirm my insanity is to squeeze in the Hedinga beast between the two??????(maybe not as the wife is looking at me with a wild look in her eyes. The BestMed will be a LSD to confirm/benchmark my fitness levels and endurance before I start on the road to Rhodes.
  14. Paddaman
    Hogsback is very up and down. Probably lots of forest trails, maybe muddy and damp. Last year the 38km had a bit of a shake-up as a puffadder refused to move off the path...... I will also be doing the 38km....
  15. Paddaman
    But they are both French, so the EFF cannot say anything.....
  16. Paddaman
    Use it with a buff......
  17. Paddaman
    Out of town cyclists are requested to bring 150 liters of water......
  18. Paddaman
    It is unfortunate, as a pension fund is there for retirement purposes. The sad thing is when it is gone, it is gone. I pity children who have to look after parents who squandered their nest eggs. (I am not saying it is unfair on children to care for their parents during the golden years, but it is unfair if the parents willfully neglected or wasted their pension funds on the highlife)
  19. Paddaman
    If you still love your wife, it might be wise to insist that her share of the pension gets paid into an annuity, so that she cannot touch it until she reaches 60 or 65. In this way her foodlamp eyes will receive a hollow victory, and you can sleep comfortably knowing that she will not arrive on your or your children's door at some later stage penniless and or in debt. (a newish trend now is for women to get divorced to get a cash payout of their husband's pension fund, often to fund their new tiyboy's lifestyle) Also remember you are entitled to a portion of her stuff as well..
  20. Paddaman
    Duathlons are also sometimes called try-athlons: Run- cycle-crawl
  21. Paddaman
    It is so hot in Pretoria at the moment that running any earlier will turn you into biltong. Anyway it was my wife's 2.9km daily run....
  22. Paddaman
    The scoreboard was downloaded prematurely last night, my late 18:00 run puts me at 56km and in at number 9.........
  23. Paddaman
    There is a technique to control pace, ie to keep it slow. It is called the talk-test. On a LSD if you cannot hold a conversation with your running partner you are going too fast.
  24. Paddaman
    Rule #2: START GRADUALLY & TRAIN GENTLY Rule #3: TRAIN FIRST FOR DISTANCE, ONLY LATER FOR SPEED Rule #4: DON'T SET YOURSELF A DAILY SCHEDULE I think this should guide you a bit. Train to be able to finish the 10km (which means being able to run at least 2/3 of the distance consistently during training. Once you are able to confidently finish the distance then incorporate speed work. Although it is good to set goals in terms of distance and speed, do not become anal retentive about your DAILY program. Listen to your body on this, if you can go further then enjoy the moment and add a few intervals or km's onto the session. If you feel that you can really pound the last few sets of the interval session then do it. BUT in the same breath, if you are having a Bleh day and your legs are lead then there is nothing wrong with ending the training session early or running even slower. Focus a bit more on your weekly objectives and most importantly LISTEN TO YOUR BODY (and sometimes to your wife, who knows you better than you think. She will be the first to notice if your are overtraining or becoming a coach potato, even before your GARMIN) ps Bruce Fordyce has never finished the RAC pre-comrades training run, legend has it that he always pulls anchors before the 32km mark.
  25. Paddaman
    Stay at home wives are not stupid, Husbands that insist their wives stay at home are stupid.
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