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

Sub 3:45 Group

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22/03/2014 at 14:16
That's bloody good running SB. I look forward to the day I can crash out long runs at that pace with ease.

I've really not been able to make up my mind what pace to run my marathon at. Have geared all my training towards 3:30 but have been thinking that may be a touch out of reach, being a first timer I'm not really sure. I ran my last 20 miler today as Saints are away at Spurs tomorrow and I didn't want to worry about a run on top of that.

Anyway, I did 20 miles with 16 at 8 min/mi. to try to aid my decision. I felt ok through 18, the last couple were tough and I didn't really have anything left in the tank at the end.

The McMillian calculator isn't much help, it reckons 3:23 is possible from my 1:36:53 HM, that seems way too quick. I know it's subjective but thought I'd ask your opinions. 3:30 too ambitious?
Edited: 22/03/2014 at 14:18
04/04/2014 at 01:41

Hello remember me ? 

LS still harping on about his 3.43 ?( thanks to perfect pacing ) 

VLM next week anyone ?

Had to defer last year due to tendonitis , 

not quite so much pressure on me now , I don't need 3.45 for GFA , now I am over 50 It's sub 4 , would still be great to get under 3.45 though , training as usual based on high mileage at slowish pace which seems to work best for me

JH87, the general opinion is the, macmillan calculator is rather generous , it all depends on the training ,what's your average weekly mileage ?  how many 20+ milers have you done ? And at what pace ? 

Edited: 04/04/2014 at 01:45
04/04/2014 at 11:40

Nursey!! Oh how we've missed you. xxxxxxx

No VLM for me, I'm doing Brighton on Sunday. Did 3.23 in Paris last year so I'm going to give sub-3.20 a go. Weather looks grim but the second half of the course is flat and the wind may be in our backs. Here's hoping.

Do you still get to run around Weybridge during family visits?
Lost any more car keys in the Devon country lanes?

Aaaaah, fond memories...



07/04/2014 at 09:59

For any thread lurkers out there. managed to bag a 3.19 at the Brighton marathon yesterday. Top 3% field finish too!

Chuffed to get into the teens and it's a Boston Qualifier too.

Was lucky to be in the VIP start tent before the race and had a nice picture taken with Paula Radcliffe. She's lovely!

Good luck to the VLMers this week. Gor for it!!


07/04/2014 at 20:41
Hi NN. I peaked at 50 mpw in training for VLM, averaged 31 mpw since getting back from injury in the middle of January, I had to build up slowly again through fear of a repeat of the injury. My longest few long runs have been 20.5, 20, 19, 18, 17. Generally ran my LSRs at +-8:40 min/mi, but ran my last 20 miler with 16 @ 8 min/mi, and have done lots of mid-week medium-long runs with lots of marathon pace miles. I feel pretty well prepared, I think I'm going to set out at 8 min/mi, if I'm feeling good on the day, and see how I go. If it's not feeling easy enough at that pace then I can ease off before it starts to become a problem later on.

Cracking time there SB, nice one! Hearing and reading about the various marathons over the weekend is getting me excited for Sunday.
Edited: 07/04/2014 at 20:43
08/04/2014 at 12:51

Good luck on Sunday, Jack. Your times suggest sub 3.30 is certainly on. Don't be scared of going quick but at the same time don't be too confident. The marathin has bitten the arses of better runners than us so please run sensibly.

*** Cliché Alert !! ***

Remember it's a race of two halves, the first 20 and the final 6.2. It's all about that final 10k, so remember to save some back for the showbiz miles from Tower Bridge to the Mall.

If it's any help, our training has been virtually identical. My 5 longest runs were 20, 20, 20, 21, 18, so not far off yours and all at over 8m/m.

Total campaign mileage before the race was 448. I only did 3 to 4 runs per week with emphasis on hills and speed sessions. Went for quality over quantity this year.

Trust the process, be ready to go from plan A to plan B (as I did at Brighton) and you'll be successful.

Looking forward to reading your report oin Sunday.

Good Luck!!



09/04/2014 at 06:23
Thanks for your advice SB, it really does help to pick up all the little bits from different places. I'm definitely not going in overconfident, but my training has been geared towards a 3:30 and I think I'd be disappointed with myself if I just went there and plodded round in 3:40. So those times are plan A and B, plan C is finish the thing and head straight to the pub.

6.3 miles easy yesterday and I was thinking back to how all this started. A year ago my longest ever run was about 10k (and that seemed a long way) and I was just starting to convince myself I could get fit enough for the Great South Run if I put some more miles in. A year on and a 54 min 10k is pretty much the shortest and slowest run I consider doing, and I barely break a sweat.

I'll definitely post here when I get a spare 5 minutes after the race, and on the Minni v Dubai Dave thread, they've been very helpful in there too. It might be a couple of days before I get time though, will be on the piss Sunday afternoon/evening then off to Mexico first thing Monday!

Thanks again.

Edited: 09/04/2014 at 06:24
11/04/2014 at 00:16

Nursey Nursey Nursey.
Is it really 6 years since I let you take me by the hand and led me through the streets of London?
'I'll show you something, that'll make you change your mind!'

If you'd like me to return the favour, then google Glencoe Marathon, and let me know if you fancy by far the toughest marathon in the uk in October.
Cant believe you are 50, when you were a 32 year old Victoria Principal lookalike in 2008. Albeit with monstrous feet, if I can recall the posted images...http://www.runnersworld.co.uk/forum/spring-marathon/a-bit-like-sub-4--but-15-minutes-quicker/30492-951.html

Badgey Badgey Badgey.

To think I once ridiculed you as you werent fit to post on a sub 3.45 thread!!
"Stoker beat the cook!"
I recall your post from '08 like it was yesterday. You mustve beaten some Ethiopians!! Whats that? 7.30 pace? Superb old man. Absolutely superb.That minute into the teens does make all the difference to your tales in the pub.

Have a grand day on Sunday.
If that link thing works, it'll take you back to the time when this thread was brilliant for a marathon virgin like me.My mates doin his first on Sunday and is aiming for around 4 hours, but Ive told him goal number one is to run all the way, with the proviso that he makes sure he really enjoys the day. Nurseys bum distracted me for 22 miles until she sped off into the distance. Her father, Andre the Giant, gave her an extra long stride...

Hurt my achilles a wee bit so have pulled out the Dundee HAM half marathon in 2 weeks. Been sweating puddles every other day at the gym though to keep the UK's most magnificent thighs in perfect working order. Glencoe is the one and only goal this year.

G'night folks.

Time for some Lloyd Bridges Airplane pics Badge??


14/07/2014 at 22:15

boing !!! 

You up for Lochness Stoker ? 

14/07/2014 at 23:56

Ive sent you a message Nursey.

The internets finest thread, left to wither.....?

Im looking more like my pic every day.

Was I cropped out of your photo Nursey?
I mustve been just in front of you...

Badger, where are you?

Time for bed. 12 miles and a gym session today.
Did 42 miles last week. Still just 3 runs though.


01/08/2014 at 10:15

Still here, Stokesy old son. been doing a bit of moonlighting on the sub-3.15 thread with the kids in the big playground. Man, those guys run some mile!.

I'm still running. Did a 10k round Dorney Lake last weekend in blistering heat. The sun probably cost me over a minute. I did 43.02 but I know I can go sub-42 for 10k. Never mind.

I followed the race up with a 12 miler on Sunday, strength training at the gym on Monday, a hilly 7 miler on Tuesday and on Wednesday (this is sounding like a Craig David song!!) I did an interval session on the local track where I hit a 400m PB (1.15) followed by a mile PB of 6.04. Just shows that I am in some sort of form and was unlucky with the weather on Saturday.

I have a half marathon along the Thames in October and then begin winter training for the Brighton marathon next year. If I get into London via the ballot I'll do that too.

When is Loch ness?


05/08/2014 at 21:37

Not Loch Ness.
Google it n see what this sad middle aged man has to look forward to.
Well Ive stuck in at the training. 129 miles in June and 178 miles in August. Also do an hour n a quarter of weights n planking n stuff twice a week. Done 3 hilly 20 milers already, and last Saturday me n my mate ran ( and climbed ) Corrie Fee  


Dont know if that linky thing works. If not, google that too.
It was like Brigadoon, all waterfalls n purple heather. Also the first proper outing for the trail shoes, and the first day of running with the backpack on. Must admit, I forgot all about it most of the run. Hope I feel the same on October 4th.
Bought my first flat today. The family home will have new occupants a week on Friday, so I'm looking forward to regaining my independence. About time the love life got resurrected too. Notice I called it love life, and not sex life. Dont know why, coz its the sex Im missing!

I'll need to introduce more speedwork Badge. Ive been concentrating as usual on getting the miles in my legs, but we all know your heart n lungs get in a comfy zone on the long stuff. Climbing up the face of the corrie had me breathing heavily out of my arse on Saturday though!

Well done on the 400 pb.
Another gym session tomorrow and a 13 mile run after.





05/08/2014 at 22:23

Evening chaps, nice to see you still focussed.  Stoker I spend more and more of my time out on hills and trails now, must be a middle age thing. Badger I look at the 3:15 thread nowa nd again and it is a reality check for me as to what you need to be doing day to day to achieve that time, I'm sure you have it in you though.


06/08/2014 at 15:08


Yip, I loved Saturdays yomp, and the fact its all on my doorstep, and Im single now should mean I get out n do more of this stuff. Spent an hour or so on walkhighlands website last night n fancy carrying it on in all weathers, plus the lung bursting gradients will inevitably improve the fitness.
Im even getting those funny muscles in the core bit that point down to your bollocks at the side. Next to my vaguely noticeable six pack!
Fingers crossed that with all the Glencoe training, we'll smash our Glen Clova pb's in November too. Sub 1.36 would be grand.

If any of you southern softies fancy a mug and some stovies and a proper Jocko Half, then go on the forfar roadrunners site and note the opening date n time for entries. Its in August, but sells out inside an hour, with only 300 places. Be good to see you.


06/08/2014 at 20:24

Just back from the gym. Worked hard on the weights. Nothing major. I do 8 sets of ( 30 arm curls with a 25kg bar, 30 shoulder press 20 kg bar, 30 hanging knee lifts, 1.5 minutes planking, and 40 shoulder shrugs with 25kg dumbells.) Once thats done, its onto the treadmill. Ive been using a hilly setting n doin 12-13milers at about 8.15's, but tonight I did half a mile at 8's then half a mile at 7's and continued that for 12 miles. I'm trying with every aspect of the training to keep moving forward, so the hills get hillier, or more reps, or heavier weights, or add a backpack etc, so tonight I got the lungs working a wee bit more. I'll knock it below 7's n 8's next time.
Maybe its coz I miss sex so much that I'm training so well?!
I'd rather train a bit less!!
Just been served a delicious beef stroganoff by my Momma. Come mid September, that will all change!
How do you boil potatoes?


26/08/2014 at 11:35

Glen Clova Half Marathon, limited to 350 entries, sold out inside half an hour last night.
Badger, another year that you've bottled it, instead sticking with the undulating snooker table that is Woking.
DFC remain undefeated this season, and after beating Man City pre season, we are still champions of Britain..


03/09/2014 at 14:57

Woking are 4th in the Conference Premier and we've all got nose bleeds and altitude sickness.

Radio silence through August while I treated the locals on the Greek island of Kos to a gander at my lilly white skin and the 8th wonder of the world as they observed it's transition through the various shades of blue to white to pink to deep red. I blame my Jocko mother...poxy genes!

Running continues well. Long Hill work and track sessions are all the rage. 400m down to 1.14 and my 800m is now 2.56. Knocked out a 5 miler last week at 6.35 pace.

Ran a 17 miler on Saturday to get some endurance. Chatted with my mate all the way and found it a doddle at 8.05 pace. That included me spraining my ankle on mile 15 and running the final mile at 7.35 pace so I could ice that bad boy before it ballooned into...a balloon.

Haven't run since due to the swelling and bruising but it should be OK by the weekend. I'd planned a cut back week anyway.

If the ankle gets through a 10 miler on Sunday I'll finally enter the Thames River half and have a proper tilt at the sub-90.


08/09/2014 at 21:54

The Thames River Half.Is that a hilly one Badge...?
Superior genes I'd say.
See you do things in a structured manner, and always have.
I've just been throwing on the backpack recently n doing hard hilly muddy runs.
The gym work has been shelved for now as the backpack currently has me breathing out my arse. 21.7 hilly muddy trail miles with the backpack on on Sunday. Just a couple of lucozade bottles n a bath towel in there.
Glencoe is in 4 weeks. Should get me deep into zombie territory late in the race. Tell you what though, the six pack has never looked better!
Hopefully the fitness will carry over to a lightning quick Glen Clova 5 weeks later.

Should move into my new flat by the end of the month. Been shopping for double n single duvets n covers n sheets n pillows n cases n mattresses n tv's n hoovers n irons n boards n cutlery n crockery n pots n fish slices n towels n microwaves n glasses n chopping boards n jars n woks n mirrors n sofas n bath mats n well....just about everything, as I let the wife have everything.

Oh, and I need a car.

But the sex life has perked up!
And its with an attractive slim 5' 9" blonde female!!


09/09/2014 at 14:02

Some fine cross training going on by the sound of it. Also sounds like the Argos catalogue is your best friend right now?

I'm sort of making my training up as I go along at the moment though due to a number of reasons. My ankle swelling has got better and I managed a 10k yesterday lunchtime.

I didn't say in my previous post but my Dad had a massive stroke 3 week's ago and has been in hospital. They discovered an infection on his heart valve, wanted to operate but couldn't as they said he was so weak from the stroke that he wouldn't survive the surgery.

Yesterday after my run I got a call saying he'd gone into heart failure, the docs and nurses flew into action and they had to do the op immediately and take the risk. It was all very dramatic.  He had the valve replaced and a double bypass for good measure while his heart was open to them. He survived it. I saw him last night, half man, half machine and out fo rthe count. He awoke this morning in lots of pain. that's a good sign.

Gotta say that the NHS gets some flak at times but when there's an emergency on, those boys and girls really show that they're world class.


09/09/2014 at 21:34

Steve Austin now Badge.
Hope Badge Snr continues to perk up.
My mate is only 41 but had stents? put in his ticker last year. He jokes that now the pipes are clear, he's hitting a golf ball 30 yards further!
Just in from my run. Same hilly trail without the backpack. A 3.1 mile lap, with one side of the square a 300m climb in elevation. Happy to do 4 laps at 7.42 pace with plenty left in the tank. Wouldve done more, but the sun had gone down, and I didn't want to bump into the Dundee dogging community hiding in the bushes!
My mileage per year.

2014...............731 so far.
Some pitiful years, but I should do at least 1200 this year.
You pointed me to Fetch Badge, didnt you?

Cheers anyway.
No Thanks to independence Stoker.

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