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Paddaman

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  1. Paddaman
    Very well organised. The race went well however, there was only feeding between about 20 to 30km. There after the marathon route joined the 1/2marathon route and food was not available. Next time I will eat more. The route was hilly and eventually by 35km I was reduced to a walk-run strategy until the end. Legs were battered and I think the "not eating" started to play tricks on my mind The marking was well planned, BUT the Portuguese club "guerilla tactic-ed" some of us with their parking offer (Big mistake on my part) This resulted in post race congestion as they also hosted a corporate sports day which really snafu-ed those arriving and those leaving. The only little improvement would be to squeeze the "extra km's" of the 42km route into the "proef plaas" so that we can finish without running out into hatfiled and back into LC De Villiers (through Hatfield). This would provide two extra routes to exit the venue after the race.
  2. Paddaman
    Anyone running the Bestmed Tuks marathon?
  3. Paddaman
    I have played with a number of insole inserts to get my gait correct. My wife is a little miffed that I have purchased almost every possible insert that sportsman's warehouse has. I find that a little bridge support does the trick
  4. Paddaman
    BFF = best friend FOREVER and EVER and EVER.........
  5. Paddaman
    I find that I have a asymmetric running style, so if the shoes start wearing, my right leg starts up with silly pains like this.
  6. Paddaman
    Like, who gets to tuck your mate into bed at night and read him/her bedtime stories.........
  7. Paddaman
    If she has a skelm, it will only convince you that it is over. Legally, cheating is no longer seen as a grounds to skew a settlement. RSA law has changed to be a bit more, should we say progressive. Now consenting adults trump matrimonial contracts. Morally, exposing her, may give you a warm feeling, and give your son something to ponder over.
  8. Paddaman
    Landy, remember to protect your pension. To accumulate that amount of funds again is virtually impossible. Remember she has walked out on you. Therefore, THERE IS NOTHING YOU CAN DO TO WIN HER BACK. You must be emotionally dead to her. Any feelings towards her must be eradicated like the plague. If you give her even a sliver of hope, she will be back as soon as her money runs out. Then it will be rinse and repeat until you are finished. Keep your head up and remember you have friends everywhere and you are part of a greater community. On every ride, every run and every race you will have a friend. You do not walk alone.
  9. Paddaman
    https://www.sportsmanswarehouse.co.za/product/sof-sole-shoe-goo-clear
  10. Paddaman
    Running is an expensive sport for you then....
  11. 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.
  12. 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:
  13. 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......
  14. Paddaman
    For the Cape Town Crowd https://youtu.be/GpBFOJ3R0M4 Garbage: Only happy when it rains
  15. 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).
  16. 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
  17. 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!
  18. Paddaman
    SportTracks was the bomb
  19. 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).
  20. 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.
  21. 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.
  22. 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.
  23. 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....
  24. Paddaman
    But they are both French, so the EFF cannot say anything.....
  25. Paddaman
    Use it with a buff......
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