ASICS Super Six: Alison (Sub-3:30)

Follow the progress of Kryptonite, our sub-3:30 hopeful

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17/12/2010 at 18:24

Introducing the third member of our ASICS Super Six 2011 … Alison (aka Kryptonite)

Alison will be using our sub-3:30 Garmin-ready schedule as a basis for her training and will be mentored by Steve Smythe directly on this thread (starting December 20).

She’ll be posting her training progress and be receiving advice directly from the ASICS PRO Team experts live on this thread so make sure you check back regularly to find out how she gets on.

Good luck Alison!

17/12/2010 at 18:50


Just leaving the office. Is it a silly idea to cycle home in this?! Nah!

Can't wait to have a look at training plan. Thanks so much to all voters. Am looking forward to your tips and tales.


17/12/2010 at 19:05
Go, K!
17/12/2010 at 21:06

Home safe! Have to say, roads looked much better than iced-over pavements. People slipping all over the place - but maybe, it's not the ice, but rather cos it's the office party night..

Now making spanish omlette with glass of red in one hand .

It's the weekend!!!  Right, let me consider this training plan...

18/12/2010 at 06:58
Kryptonite wrote (see)

Now making spanish omlette with glass of red in one hand .

Probably best to put it down when turning the omlette?

18/12/2010 at 07:00

Just noticed....why is this listed under the Virgin Cockney Marathon when the super 6 are running Paris?

 Shouldn't it be listed under 'Training'?

18/12/2010 at 08:35

Congratulations Alison and the best of luck.

I followed the 3:30 schedule and ran 3:29 at my first attempt at that time so it is entirely possible. I am going for somewhere near 3:30 again this year at London so I shall follow your progress with interest.

I'm sorry if you have provided this information before but I can't find it anywhere. Could you let us know your PBs at 10k, HM and marathon and also your current weekly mileage? We love all sorts of data on here

Also, there is a sub 3:30 thread already going for London and it would be lovely if you could pop in and say hello.

18/12/2010 at 08:40
CG - are you some sort of stato freak?

I am
18/12/2010 at 09:17

I've got a pocket full of..... Kryptonite.

You do know the song right Alison? Good luck with your training

18/12/2010 at 09:41


I was wondering if anyone would be interested in my thread, so am pleasantly surprised to open laptop this morning! Lovely to meet you all.

On PBs:

M: 3:44 (Paris 2010)

HM: 1:46

10km: 47:14

At the mo, I run about 30 miles per week at least. It's a 7 mile run to work (I alternate running and cycling), so for previous marathons I have used my "commute" as my main work week training time, but it's just turned into a plod now. Am going to focus on marathon pace training, and varying my pace. 

Then on a Saturday I'll do maybe 6 or 7, and at least 12 on a Sunday. 

Am wondering what to do today. Looks treacherous. I usually don't let the elements affect my running, and far prefer winter to summer training, but it does not look good outside...

18/12/2010 at 09:44

No - what is the song?! I will google..

I chose Krypto cos it was a nickname from colleagues when I got my first road bike and had a Kryptonite lock, and it's (very) vaguely like my surname!

18/12/2010 at 12:01
Krypto - it's interesting that your mara is probably you're strongest distance judging my your PBs.

Will you be doing any half marathons in your lead up? You should be able to get that down to 1:3x.
18/12/2010 at 12:02

Mr Spoons - You should see my spreadsheets

Alison - Your times look similiar to mine when I started my 3:30 training plan and I smashed all my PBs that year so you should be in for exciting times. Have you got any trail shoes and a chance to run off road? It may be the best option.

18/12/2010 at 12:08
I would suggest X country in the snow in vest and shorts.

Or a treadmill if you're a wuss

CG - I too am now an expert in Excel formulas
18/12/2010 at 12:10
Hi lovely

i knew you'd make it! good luck and let me know how you get on. I gave you my business card on the train right?

Tommygun2    pirate
18/12/2010 at 15:48

Well done Alison  

I'll speak to you at work on monday

18/12/2010 at 20:59
Well done Alison.

I'm really looking to following this thread. 

This will be my first marathon I will be training for. I have been running regularly for about 2 years so I have got some experience but I am sure marathon training will be very challenging.

Edited: 18/12/2010 at 20:59
19/12/2010 at 17:04


I'll be following your thread with interest as I want to make a similar improvement to my marathon PB, although I'm a bit slower than you. I'd be interested in what training you were doing for Paris - how many runs, what types and any speedwork - so we can see how the training this time compares.

Good luck!

20/12/2010 at 17:27

Alison -What's on the schedule today? Do you have any snow or ice to overcome.

I shall get out for a 6 mile easy run as soon as Mr CG comes home but it is minus 8 out there and falling. I may have tp wear all my kit.

20/12/2010 at 18:19

Well done on getting the place Kryptonite. Also think I'll be following this thread. Starting from a slightly faster pace but feeling the jitters about breaking 3.30, so I'll be interested to see what the coach has you doing. 

Also, I see you're using the garmin ready schedule as the basis for your training? Does that mean RW are letting people mix it up a bit more this year?

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