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monkie last won the day on January 20

monkie had the most liked content!

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About monkie

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  • Birthday 30/10/1985

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  1. monkie

    How to improve the run?

    Yep, every third gel is an electrolyte gel and E2A two gels for the run on a 70.3 is optimistic!
  2. monkie

    How to improve the run?

    Nutrition is such a personal thing... what works for one person won't work for somebody else and so much of it is about playing around and testing it during your longer sessions. I like the simplicity of gels & water but other people swear by tailwind. Two gels an hour is probably not quite enough either the rule of thumb is 30 to 60 grams of carbs per hour but it all depends on the individual.
  3. monkie

    How to improve the run?

    And I just re-read and saw it's SiS mix rather than SiS gels that he specified. And you are totally right, carbs on carbs is a bit grim!
  4. monkie

    How to improve the run?

    SiS are slightly different, I'm not saying you should wash down gels with energy drink (yuk) but the SiS isotonic gels are specifically designed to not need to be taken with water (unless it's the ones with added electrolytes in which case you do need water). In regards to intervals I would do them seperately. So long slow run is just that, intervals are their own thing and then tempo is a race pace effort which you can either do on their own or off the bike.
  5. monkie

    How to improve the run?

    Hmmm.... Were the 5:43s tempo efforts? I run my long runs between 5:45 and 6:15 and my HM pace is sub 4... If you wanted a quick win I would say slower long runs and then slam yourself on intervals a bit more (in my opinion if you don't want to throw up on intervals then you haven't gone hard enough). And you should build up your long runs until at least 20k is no problem. If form is correct and you're cross training then without a pre-existing then 20k a week for a LSR shouldn't injure you.
  6. monkie

    How to improve the run?

    As RBR said nutrition is important, if you mess that up then it will haunt you during the run. The below may be helpful, I am not a coach nor a very good triathlete but I'm a moderately good runner and have trained myself from nothing to sub 3 marathons in 2 years mainly through reading a lot of stuff. In terms of training it sounds like your running off the bike is fine, if you can run 9k off a 90k ride then the physiological adaption that's needed to go from (scientific terms) round and round to forwards and backwards is already there. What you seem to lack is either run endurance or just general endurance... I'm (assuming) you were finishing between 5 and 7 hours. So there are two factors at play. 1) It's a bloody long time to be exercising. You have been putting out energy for twice as long as marathon runners. That is going to hurt your aerobic system so you need to get your body used to going for a long time. That means long rides, long runs or long bricks and doing that regularly and consistently. 2) Taking the run as standalone, it's a half-bloody-marathon, that's far. If you want to get better at running half marathons then you need to train your running. What's your standalone HM time? How far do you run in training? If I was targeting a HM race then I would be doing LSRs of 15 - 25k, Mongetti Fartleks and tempo runs (up to 14k) every week. If this was a pure running question then point 2 is all I would be saying. Long runs in Z2, hard AF intervals and tempo running.
  7. monkie

    The next Usain Bolt???

    Impressive... I'm not sure about 7 year olds showing off their abs though... No wonder body image is such an issue!
  8. monkie

    What training did you do today...

    Great work! Very glad you made it round and in very respectable time too!
  9. monkie

    What training did you do today...

    Relatively big weekend. 5 hour turbo yesterday then an hour on trails, 2:40 LSR this morning. Now for a flight to Hong Kong which I assume I shall walk off rather stiff.
  10. monkie

    Improved race times

    That's exactly what I was saying. 0.5% faster at the top is down to mental performance. Not 50%.
  11. monkie

    Improved race times

    More was responding to me. And he's right in some ways. If you are looking at the difference between winning and losing. If you're just looking at how fast you can go then it's not correct. The 2:0X marathon runners are not 3 hour guys who have a good sports psych. And nor would the best mental attitude in the world get me to be even a 2:30 runner.
  12. monkie

    USA next political star

    This house believes the cucumber has no place in the modern refrigerator... Won that hands down but I didn't end up in academia... wish I did sometimes
  13. monkie

    Improved race times

    In terms of "win percentages" then maybe but there's no way that a positive mental attitude (or lack of) is going to turn a 8 hour IM finisher into a 12 hour one...
  14. monkie

    Improved race times

    My sister is a sport's psych and she remembers a talk from the psych responsible for Chris Hoy. When asked "What is it that makes him so fast?" the answer the psych gave was "Have you seen the size of his legs?" His point (and sports psychs all agree) is that sport is a physical endeavour but the right mental approach and tools can give you that extra 0.5% which, at the high levels, is the difference between winning and losing.
  15. monkie

    What training did you do today...

    Round the corner from my marquee company's yard in Shinfield. I know the area well, particular fan of Sherfield on Lodden but not of Tadley as we had a generator nicked from there one time. Bramley itself should be scenic if nothing else.They are a good set of races though and I'll join you at 'em in 2020! Good luck and take it easy this week