3 Runs Per Week Schedule


1,441 to 1,460 of 1,520 messages
18/04/2012 at 11:47
Ooooooh exciting!!
18/04/2012 at 12:20
Bought a killer roller with big teeth!
18/04/2012 at 16:17
sounds ouchy!

I'm quite excited about the expo - didn't get to it last time - friend picked up number for me. I will need to leave the credit card at home or it could be quite dangerous.
18/04/2012 at 18:00
It was 3 for 2 on those kinds of beasties, haven't tried it yet but my osteopath had a go earlier.

I only went round the periphery once then had to dash.

Will try not to be lured back.
19/04/2012 at 11:32

Last 3 miles done ... once again I couldn't calm myself down enough to go at MP, this is going to be dangerous on Sunday!!!

Still, can't wait now just want to get out there and run!!!  I won't get to the expo until Saturday but there is something about that music you hear on entry that really makes you feel part of something special!  Good luck to you all and I look forward to the post race dissection ... I hope we're all happy bunnies

19/04/2012 at 22:05

Same here on MP3 had to keep slowing myself down. Just started to feel good half way through third mile then had to stop! Can't wait till Sunday... my head feels v.foggy and am not functioning paticularly well!

Off to London 1st thing tommorrow so won't be able to post till back home sunday p.m.

Good luck to one and all!!

20/04/2012 at 07:57
I can't wait to see how the 3 quality sessions [ha!] approach translates for us all.
20/04/2012 at 10:59
I haven't posted here for a while, as I'm giving London a miss this year. I've been taking a break from marathon running and training and I have to say that I haven't missed it until now - the week before VLM!

Anyway, good luck to you all - Ktrier, FH as familiar faces - reikirabbit and Edinburgh Flump as new faces. Keep to your PMP and Furman will deliver!

I will start posting properly again if the thread keeps going, as I'm entered for The Preston Guild Marathon in October.
20/04/2012 at 12:19
Cheers ifish will try to!
22/04/2012 at 21:26

I got sunburnt today ... how did that happen with the forecasts we've been seeing for the last week?! 

3.19 for me so I missed my target  but still a PB

I struggled in the last 6 miles and was quite relieved that at least it was under 3.20, if I'd missed that too I'd have really had to go into hibernation!!!  I truly thought I was on for 3.15 and maybe going out at 3.10 pace wasn't the best plan of action but I knew we wouldn't be doing exactly 26.2 so wanted to make allowances for that.  I went over on my ankle as I tripped on a bottle at mile 14 as well which almost stopped me running, but I limped for a few strides and then ran through the burn ... too busy watching the elite men running the other way.

Hope you've all had a good day, I'm off to bed!!!

22/04/2012 at 21:40
Bah. Bad day for me. Hate any heat. No pb and didn't hit any target. Suppose I did at least stay sub 4 and indeed a mere 40 secs slower than 10yrs ago. 3.53.39. Buggeration. Right leg gave up at half way and had to walk at start of every mile after that. Am now voltarol gelled from top to bottom of leg. Knee and ankle both gone.

Well done FH. A pb still good news.
22/04/2012 at 22:05
Well my strategy misfired, held on though for 4:06:53!

WIld mystery behind right knee thing happened, and can you hit the wall twice?!
22/04/2012 at 22:14

Good effort, especially with a dodgy ankle.

4.01 for me but really chuffed.  From 18 miles it was sheer hell and am really proud to have pushed myself to a second half, only a minute slower than the first.

Delighted with 3 + 2 and will continue to follow it but no more marathons for me! 

23/04/2012 at 08:15
You can hit wall x 3 I found!!!
23/04/2012 at 08:32
Sounds intriguing (and painful!)...
23/04/2012 at 10:24

If you can hit the wall more than once, the first one must have been made of play doh ;-)  My wall was constant!!

It was definitely hotter than we expected so we all did good!!!  It was going to be my last London, but I feel I didn't do it justice ... perhaps I would do better if I included the +2, if I could just find the time!!!

23/04/2012 at 10:28

HB, so close to 4 hours, have you changed your mind about another one yet?  Certainly by next week, I'm sure you'll be up for another .  My positive split was about 8 minutes, so you did far better than me through the pain!!

23/04/2012 at 12:07
For me the bottom line is that the change of approach didn't work very well. I can see good aspects to it, ilke I had a massive half PB along the way, but I did not feel that I had my usual background fitness.

I think doing just 2 or 3 short intense cross training sessions wasn't enough for me - in previous marathons I was aqua jogging 3 times a week, usually 1, 2, and 3 hours, and not pootling either.

Perhaps a compromise could be found - what's the verdict overall people?
23/04/2012 at 14:01

Personally for me, that was just about perfect running conditions.

Still didn't stop me having a hard day out. Held 6:04s till mile 24 then had a bit of a blow up and didn't have the mental stregth to properly foosh my legs. Kept running but any chance of sub 2:40 was gone.

Finished in 2:43 plus change. A 3 minute +ve split and  a small PB which is great considering that I wasn't sure if I would be able to run at all 20 weeks ago and I have been nursing a dodgy ankle and a slightly less dodgy knee. I have to say though these niggles did not bother me at all on Sunday and it was just a pure lack of stamina as that stopped me hanging onto what should be a maintainable pace for me based on my 5k and 10k PBs.

Does the 3 run + 2 Cross training method work? My view is, it Depends..... I think you could probably run a marathon faster on a more traditional program based on more mileage if you stayed injury free just purely because the stamina to hold onto your pace would presumable be there... However for the time strapped, injury prone triathlete this program works great. 

You can definately do very speedy 5K, 10K and half marathon times on it.  But I coming to the conclusion that for a true peak marathon performance you need that little extra bit of stregth and stamina.

Anyway, thank you all for keeping posting through the build up and congratulations on all your marathon finishes and paticularly well done for your PB FH.

Once recovered I'm going to settle into a serious Triathlon training phase to try and get an olympic triathlon PB in July.

Next year I'm thinking of Boston, so I'll definately be back posting then. If I do Boston, I will not be aiming for a PB, but aiming for a "perfect" race, with a negative split in effort and a strong wall free finish.

24/04/2012 at 13:33

Even with PBs we still grumble!!  Well done Ktrier, still a fantastic time.  I'm kind of with you on the stamina side.  My average week never went over 35 miles but as I never did the cross training anyway perhaps I wasn't giving it a fair chance.  I'm toying with the idea of more miles and also with the idea of never doing another one!  There's no doubt about it those last 6 miles are really tough.  My previous marathon was a postive split of 8 minutes and this one was just a shade under 8 too - coincidence?  I'm changing my target with each race so perhaps I'm simply not capable of the targets I go for at a particular time in training.  I wish I had the balls for a negative split at a marathon but I don't have enough faith in those last 6 miles!! 

Anyway for the next couple of months I'm going to concentrate on getting my 10k time down to a sub 40 ... if I'm ever capable of running again

1,441 to 1,460 of 1,520 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW competitions

RW Forums