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

Sub 3:45 Group

29,221 to 29,240 of 29,720 messages
29/08/2012 at 13:46

Good luck to the lad, Stoker.

I've been doing loads of admin for my U16s next season. being the manager is a thankless task and to be honest, I'm getting a bit fed up with all the extra work and may retire at the end of the season. That way I can be a parent again, watching my younger lad play as well as enter more running events.

I may come up and be the first ever foreign winner of the Glen Campbell next year.

SB

29/08/2012 at 13:46

TOTP! eat that Stoker!!

29/08/2012 at 17:55
An English winner of the Glau Coma Half? ??
NEVER !!
Determined to at least manage 2 runs a week at the moment, I got up at 4.40 today. Popped out my very regular curly wurly, brushed the teeth n out the door into the dark at 5am. Did a hilly 7.43 mile route. Didnt push it daft, n ended up at 8.01 pace. My work route today had me up past the Glenshee and Lecht ski centres. Absolutely pished down up there.

Cheers Badger.
Stoker.
29/08/2012 at 21:01

Don't know how you run so early. Admirable. Double my august distance to 10 miles tonight with a 5.5 miler over the woods. Wore the off-roaders as it was muddy. went with the HRM again and tried to train smarter. That includes deliberately splashing thorugh mud and horse shit like a big kid!

7.45 pace and felt very good. HR slightly lower at 156 as it was 5 degrees cooler than 2 nights ago.

Watched Woking get thumped 4-1 at home last night. A Braintree player scored from the halfway line, cracking effort. I'll be happy with mid-table respectability this season.

Averaged 4 beers per night in Turkey over the past 2 weeks. Nohing over the past few nights. Is standing in front of the closed fridge and crying a withdrawal symptom?

SB

29/08/2012 at 21:24
Can you see your "old fella" yet?
70 miles this month.
Is it sad that after a hard week at work, and with 10 weeks still til race day, Im looking forward to getting up at 5.30 on Saturday to see if my 12.84 mile run is slightly faster than 8.32 pace??
Ive booked a long weekend off next week. I havent had a pint in 2 months n need a night out.
Forgot to drink water after my run today, n so got a surprise when concentrated Kia Ora came out the old man at lunchtime.
Badger. If Im not an obese alcoholic homeless hobo living under an archway next year, I'll gladly look after you for the Glen Campbell weekend.

Stoker.
30/08/2012 at 21:29

Is this a private conversation or can anyone join in? I'm too intimidated by the sharp banter to offer any witty one-liners, but am enjoying your big boys talk immensely.

Sounds like your training for the Glau Coma half is going well Doris. Unfortunately I won't be able to join you this year as I blinked when the online registration went live and was too late to get a place. Boo hoo.

I hope you get in to VLM 13 on the ballot SB ... it would be great to have you back in full on training mode.

I have the small matter of the Highland Perthshire marathon to look forward to this Saturday.  I feel horribly under-prepared, my iffy left knee is playing up, the right hamstring is sore, and my Achilles is throbbing.  I'm also a stone over my fighting weight and have done no interval or other structured training. Oh, and the weather forecast looked good until I read that there is to be 95% humidity on Saturday.

On the plus side I have managed to hobble my way round 4 x 20 milers, and ran 1:38 in the Dundee HM a few weeks ago. I also had a sports massage today, which loosened a few knots.  If my body holds together I'll be hoping to renew my membership of the sub 3:45 club, but will not beat myself up if it doesn't happen.

Keep on runnin'

 

DfD

31/08/2012 at 13:35

Good going Dave. I'm both dreading and relishing the idea of VLM entry. If I get in, it will be a full-on all out attack on sub-3.20 with an over-stretch target of 3.15 to get a GFA time. Intervals and ever incereasing distance tempo runs are the magic formula along with 6 x 20 milers. It really is that easy!

I quite fancy doing a race in Jockland one day, just to witness the novelty sight of hundreds of grown men running in tartan skirts.

SB

01/09/2012 at 08:13
Good luck Dave!

Grey old day but maybe thats perfect for you.

Badger, the honorary sweaty sock.

Out the door at 5.55am today. Usual lap of Dundee. Last week was 8.32 pace, so picked it up a bit n did my 12.84 miles in 1.47.06 @ 8.20 pace. Happy with that. Its all progress in the right direction. Add 2 minutes for the missing quarter mile and its a sub 1.50 half.

Time for a soak in the tub.

Cheers chaps.

Stoker.
Edited: 01/09/2012 at 08:13
02/09/2012 at 18:50

Well, it wasn't pretty, but it was sub 3:45 by about 30 seconds.

Cracking scenic route. Started off nice and easy and got into an 8:15-ish sort of groove. Felt all my niggles after about half-way, including left hip (which was a new one).  Considered a DNF, but couldn't bear the thought of that. kept it going till about mile 24, and then jogged/walked the rest. Cardio-vascular system was coping OK, it was just the rashed legs that wered the problem. 

Quite happy with the result ... I'll be Back-ack-ack-ack.

DfD

ps  good running there LS!

02/09/2012 at 20:52

Well done Dave. You met the thread criteria, thats all that matters..

That floating shrapnel and gout, coupled with chronic lumbago, a club foot, and a bad dose of the farmer giles are difficult to block out over 26.2 miles...
Sorry to hear like me two years ago you blinked n missed the Glen Campbell cut off. I dont think I'll be knocking 12 secs off the pace every week, but I'd like to get it down close to 8's over the next 5-6 weeks. Ma n Pa are in Turkey for 2 weeks, so no home cooked meals on a platter to distract me. Crap weekend up the road in Brechin, n despite trying my very best every week n sleeping on the setee, its never good enough, so today I let the missus know that as I see it, we'll be divorcing and selling the house next Summer.

My boy might just very well be my pension plan! He was absolutely outstanding today at the football. A million times better than I ever was and as fit and as fast as a butchers whippet. He covered every blade of grass, and dropped more shoulders than Ive dropped early morning logs.

Time for a bath n an early night. The thighs had a wee throb over the weekend, but I see that as them repairing themselves to be even stronger next weekend.

Stoker.

 

04/09/2012 at 20:59

Dreaded interval completed!! 4 miles that consisted of 0.75 mile w/up, 10 x 1 min mental efforts with 1 min recoveries and a half mile w/down at the end. Average pace for the session was 7.29 but take a look at some of the splits, Stoker boy sub-6 on split 4!

Split Summary 

==== 
1) - 0.78m - 6:03(7:48/m) - 143bpm avge - 157bpm max - 90cal 
2) - 0.16m - 1:00(6:10/m) - 160bpm avge - 168bpm max - 18cal 
3) - 0.12m - 1:00(8:40/m) - 161bpm avge - 168bpm max - 17cal 
4) - 0.17m - 1:00(5:54/m) - 167bpm avge - 172bpm max - 18cal 
5) - 0.12m - 1:00(8:03/m) - 165bpm avge - 172bpm max - 18cal 
6) - 0.16m - 1:00(6:14/m) - 165bpm avge - 183bpm max - 17cal 
7) - 0.1m - 1:00(10:02/m) - 164bpm avge - 179bpm max - 18cal 
8) - 0.16m - 1:00(6:19/m) - 163bpm avge - 168bpm max - 17cal 
9) - 0.11m - 1:00(9:25/m) - 159bpm avge - 168bpm max - 18cal 
10) - 0.16m - 1:00(6:07/m) - 163bpm avge - 170bpm max - 17cal 
11) - 0.11m - 1:00(8:48/m) - 165bpm avge - 171bpm max - 18cal 
12) - 0.15m - 1:00(6:43/m) - 166bpm avge - 172bpm max - 17cal 
13) - 0.11m - 1:00(8:59/m) - 163bpm avge - 171bpm max - 18cal 
14) - 0.16m - 1:00(6:24/m) - 165bpm avge - 171bpm max - 18cal 
15) - 0.11m - 1:00(9:08/m) - 164bpm avge - 171bpm max - 17cal 
16) - 0.16m - 1:00(6:23/m) - 165bpm avge - 172bpm max - 18cal 
17) - 0.11m - 1:00(9:07/m) - 163bpm avge - 172bpm max - 18cal 
18) - 0.17m - 1:00(6:02/m) - 166bpm avge - 173bpm max - 17cal 
19) - 0.11m - 1:00(9:10/m) - 166bpm avge - 174bpm max - 18cal 
20) - 0.15m - 1:00(6:47/m) - 167bpm avge - 173bpm max - 18cal 
21) - 0.11m - 1:00(9:12/m) - 164bpm avge - 172bpm max - 18cal 
22) - 0.55m - 4:01(7:18/m) - 164bpm avge - 172bpm max - 70cal 

SB

04/09/2012 at 21:00

You know you want that gadget, stoker... 

04/09/2012 at 22:16
You lost me at hello....
Give me a euromillions ??148million jackpot and I'll still shave with a plastic bic razor, drink red wine at ??5 a bottle, cut my own grass, resist the Rooney hair plugs, and only run with a standard sportswatch.

Out for a pint with my older and only brother tonight. Realized I should do it more often. Elgin n Stonehaven tomorrow.

Stoker
05/09/2012 at 22:54

From athlete to pisshead in less than 24 hours. Does Mo Farah have to put up with the same training schedule?

Stage 1: Wedding anniversary - complete
Stage 2: Birthday for 'er indoors tomorrow night - Chinese Restaurant looms.

Roll on the weekend long run.

SB

 

06/09/2012 at 12:58

Hello guys

Thought i would drop in on this forum.

I am training for Liverpool marathon and am hoping for a sub 3.45 time.

6 weeks till race day. My weekly mileage and key weekly runs are as follows:

Week 1 40 miles 17 miles @8.35

Week 2 40 miles 10k 43.09

Week 3 50 miles 17 miles @8.23

Week 4 45 miles Yorkshire wolds HM (tough!!) 1.48

Week 5 49 miles 20 miles @8.26

Week 6 41 miles 17 miles@8.50

Week 7 50 miles 21 miles (no time)

Week 8 30 miles 13 miles @9

Week 9 50 miles 17 miles@8.21

Week 10 28 miles (sick) 17 miles easy

How am i doing?

06/09/2012 at 21:05
Easy peasy Jim Bob.
When I ran 3.43 @ FLM08, I only ran 3 runs a week and the most I ever did was 43 miles in a week. I did two 10's then my long run. My one and only 10k was 44.17. My long runs were all between 8.20 + 8.45.
I was then a 5' 11.5" 13 stone 38 year old. Im still 13 stone and 43 on Saturday.
Your training sounds even better than mine, and London was a pain for the first 22 miles with the tightly packed runners, all running just that bit slower than I wanted them to !!!?
Be very confident Jim, and banish all negative thoughts on the day.
Good luck, n keep popping in here.

Stoker.
06/09/2012 at 23:29

Jimmy: Good steady running there. However, the key to marathon success is how much work you've put into intervals and other speedwork. Bung a load of that into the pot with your long runs and your target time will be easily achievable.

With 6 weeks to go, you have just about enough time to get some decent fast graft sorted before a 2-3 week taper.

Do 4 runs per week:
Long run
Recovery run 
Intervals
Tempo 

Ideally, you'll increase the fast run distances over the weeks.

Tune into the best thread on t'internet for more tips on speedwork (me) and nutrition (Stoker). Just don't mention the food poisoning he got the night before FLM09. - take us through that Wembley Frided Chicken once more Stokesy. 

SB

07/09/2012 at 16:57

Cheers guys!

I try and do at least one speed or tempo session every week. For example this week was a 10 mile tempo run in 1.16 which i was quite pleased with. I like to try and get a few parkruns in there as well to keep my speed up. My best 5k time is 19.46.

This weekend i am doing the Yorshire man marathon (fell race) as a long training run. A mate preswaded me to get in for it! Should be an absolute toughy!!!

08/09/2012 at 08:18

43 today.

Out the door at 6am. Usual lap of Dundee. Beautiful sunrise coming up from the Ferry as I ran along the riverside, under the rail n road bridges n past Scotts ship Discovery. Didnt get around to running midweek, so this was run on fresh legs. 2 weeks ago, it was run at 8.32 pace. Last week was 8.20 pace and today was 8.15. I'm not busting a gut going round, but just trying to keep up a decent pace without having to enter zombie land.
Possibly go to the McManus Galleries in town today n see the Leonardo Da Vinci exhibition of sketches. That boy could draw! Sons got an away game in St Andrews tomorrow. Golfing on Monday morning. Gardening this morning.
Whatever happened to the wild man of Little Stoke from 20 years ago ???

LS

08/09/2012 at 08:29

Happy Birthday you old dog, I have been following your progress quietly .

  Reading that took me back to when I was trucker, used to come over the bridge and go left and go to a Booker depot on the business park. I always thought the rail bridge supports looked like big kilted legs holding it up...

http://newsimg.bbc.co.uk/media/images/45670000/jpg/_45670557__mg_4057-1.jpg

and good to see you still leading your life of austerity SB.

 

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