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

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

TOTP! eat that Stoker!!

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

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

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

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!

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.

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

You know you want that gadget, stoker... 

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

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?

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

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!!!

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

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...

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