A bit like sub-4 (but 15 minutes quicker)

Sub 3:45 Group

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27/02/2004 at 16:10
Adam - been fancying getting lost in Epping Forest myself. Can't you get maps? I did accompany two guys for a run there last year. And yes we did get lost but came out on a road eventually and got directions.

There must be running clubs near you that do use it - have you tried contacting them?
27/02/2004 at 16:22
I've toyed with gettin getting involved with the Epping forest running club. but
my problem with running with other people is that i have 2 babies and kind of run when i get windows, so i'm pretty unreliable when it comes to arrangments.

I guess I could find maps if i wasn't so lazy
27/02/2004 at 16:29
Donna, I'll tell you that from a man's point of you at least you wouldn't want to be as thin as some of the female runners you see around the place - some of them are so skinny they look positively unhealthy (same goes for male runners too).

If non-exercisers moan to me about diets not working I have little patience and always suggest they change their lifestyle by starting regular exercise (preferably running - apparently it's just about the best way to lose weight). When I started I weighed a stone more than I do now. The weight fell off me and at one point I was a stone lighter than i am now. I felt fine but people kept saying I looked ill! Anyway, it all levelled off and now I'm happy at about 11.5 stone.
27/02/2004 at 16:52
Puggers - glad to hear you're happy with the way you are now and thank you very much for the kind words.

27/02/2004 at 17:09
Is anybody here going to Bramley this Sunday? 20 mile "race" is on my programme, but will take it easy, make it a long slow distance run. After that I really start training.

Saying this, I am changing from Tuesday to Thursday for the track session, so I can see Donna fying past me. Tuesdays will be cross training day for the next 8 weeks, doing some swimming there.
27/02/2004 at 17:16
been working all aft so missed the threads. Most of my runing is off raod maybe 65/35 split with onroad. I'm lucky in that the long one is round a reservior with dirt/gravel paths which is not bad. If i do too much on road i start to pick up aches and pains. I do use a sports massage every 4-6 weeks, he absolutly kills my legs but i feel so much better the next day, highly recommended if you know a good one.

Must admit I'm amazed that you got such good times in your 3 FLM's without any long runs, as you say every one is different.

Anyway looking forward to my long run tomorrow, depending on the snow. will chat again on monday, have a good riunning weekend


27/02/2004 at 17:44
If my triathlon is off on Sunday I'm tempted to do a 20 Miler round and round a 600 metre field near me. No that will be repetitive but it would be done to protect my knees. Thankfully I have a MP3 player to keep me going.
27/02/2004 at 18:07
20 miles round and round a field - mad! how on earth will you keep count? Will you stop half way and change direction?
27/02/2004 at 20:46
I will be doing Bramley if the ankle holds out. Tuesdays will be very peaceful at Paddington track without you Lars :-)
28/02/2004 at 10:44
I'm in the middle of setting up my MP3 player with 3 hours of music. Higs - I agree there's no way I can possibly keep count of the laps for 20 miles so I'll just run until the music runs out. That should be about 3 hours which would normally be at least 20 miles for me. Even more snow last night. Will it never end.....
29/02/2004 at 13:46
Hi everyone. Arrgghh, I wimped out of the Terminator race - when I checked my road map I discovered it was about 2 hrs drive away and I just couldn't face all that distance. So then I was going to go for a 3hr run, but not having geared myself up for it and planned a route I couldn't face that either.

So I went for an hour containing 50 mins tempo running, and I'm going to run the 15 miles into work on Tuesday morning. Best I can do - sorry!

Tried the cold shower on the legs today - painful but beneficial!

Yours ashamedly,
29/02/2004 at 18:21
Just back from the Bramley 20. Did a 8 mile long run pace run with a friend followed by a 12 mile tempo run in faster than my half marathon pace so far. Finished the whole thing in 2:47, 8 minutes negative splits. Looking at the last 13 miles I would habe smashed my half marathon pb by 6 minutes. Additionally I collected BigBob on the way. I am looking forward to the Milton Keynes half now, making a official half marathon PB.
A good confidence run and my second really long run in the bank!
01/03/2004 at 08:21
Feeling slightly stiff today after Bramley. Started off well finishing the first 10 miles in 1h21, Lars came steaming past me at mile 15 where I had an amazing blow up and just couldn't get back to 8.15 min/mile pace. Finished in 2:52 which was a PB anyway so very happy.

Lars - You took 6 mins out of me over the last 5 miles, good running, you should be well on target now for sub 3:45 at London!!
01/03/2004 at 08:31
Hi Lars

Wow that sounds pretty fast to me, if you kept that pace up for the FLM you would hit just under 3.40, looking good !

I did a 21.6 mile slow run sat, 13 laps of the res plus runing back to my house to get some more drink. It was a lovely day, cold but sunny with only a litte wind, could see for miles, also saw a pair of swans that have been coming every spring for 5 years which always gives me boost .Path was very muddy, slushy and slippery so not too concerned that my time was 3.21, over 10 mins slower that the same run in December. Hopefully it's time on my feet that counts, had a cold shower after and legs felt fine, no aches at all. Day off on sunday so feeling ready for a speed session today

How did everyones weekend running go ?

01/03/2004 at 08:36
I'm feeling a bit guilty as well Puggers. The triathlon I was due to do yesterday was changed to only a run/swim due to ice on roads. Very annoying as I'd rested for two days beforehand. So I completed that race but just couldn't be bothered getting out later the same day for a long run.

This week I'll fit in 20-25 miles Monday to Friday then I'm aiming for a Long 21 Mile run on Saturday. Well done Lars & Big Bob that's good running. I think you both should be on course for 3:45, I'll know better after next weekend. Just 5 days of work before I get there.....
01/03/2004 at 08:43
hi guys - so i bit the bullet yesterday and ventured out for my first ever run over 17 miles. I was out for a 3hrs 4mins and covered 20 miles exactly which i'm very peased with. Energy levels were great al the way but my legs after 2 hours felt like led boots and began to REALLY hurt towards the end (around the hips). I worked out that this is 4 hour 2 min pace. I'm not sure where to go from here - Is it best that i stick to this distance and try to run faster - if so should i be trying to run it every week now ? - By the way, i took that crazy cold bath afterwards, WOW !! what a cure..
01/03/2004 at 10:28
Good morning.

Feel masses better after my low mileage week, my legs don't even hurt today!

Did the pacing run yesterday in Richmond Park with the 8:30 minute miling group. It was very, very cold. We actually ended up doing about 8:21 minute miling and it's surprising the difference that makes to your comfort levels. Hoping that 10 second difference, the hills, rougher ground and the cold and early start made all the difference and it will all seem much easier on the 18th April. Feeling a little nervous about the pacing run in Birmingham in a fortnight now!

Anyone else going to be there?

Lars and BigBob - well done, both fantastic times. Must have given you both a massive confidence boost. No chance of you flying by me Lars at Battersea! I won't be there this week sadly - it's my big fundraising event - the grand quiz night.

Adam - my tachnique for increasing my runs was run the same route for 2 weeks (to bed down the distance) and then increase time by 10-15 minutes. You should find the second time you run the same distance it becomes a bit easier.

PPB - sounds like you at least saved your sanity but not having to run round a field 50 times! And it's not like you didn't do anything!

Rest will probably have done you good Puggers. It is getting harder to get out and do the training now isn't it?

01/03/2004 at 10:55
Nice going Lars, Big Bob, Peter and Adam - that's very impressive running from you all. And really encouraging that you felt pretty strong. The training is clearly paying off!

Good luck with the quiz night Donna.

While on my run yesterday I got chatting to a guy also training for the FLM. He was aiming for a sub 3hr time - he was on a 2hr 20 long run, and despressingly his "slow" pace matched very closely with my "tempo" pace. Ho hum...

01/03/2004 at 11:00
Hi Adam

well done on the long run, for your first one over 17 miles it was spot on. You'll find that when you do it again (next week ?) your legs feel a lot better at the end. I would be looking to do 3-4 more runs of 20+ miles up to 3rd/4th of April before starting to taper.

Because I find it hard to fit in medium distance tempo runs I'll try and throw in 10-12 miles at marathon pace in my long runs to try and get used to the pace. I think it shows that the long runs are essential, it would not have been much fun to have lead boots for legs in the last 8 miles of the FLM. I should know cos it happened to me my first time as I did only one run at 20 miles and on the day I nearly died. I kept running all the way but was overtaken by people walking!!

I'm off now for a speed session, I'm gonna make myself have a speed and fartlek/hill session every week to get my speed up as I've never run them consistently before, hope it helps

01/03/2004 at 11:51
is the idea of the speed work that it increases your comfortable cruising speed ?
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