FLM 09 - 3.45ers!

All Aiming for 3.45 - 3.59

61 to 80 of 24,994 messages
04/09/2006 at 21:51
I think you need to see how your training goes over the next couple of months before deciding what time to aim for, Jayos :o)

RD, gigantic best wishes winging their way to your dad. I hope he's able to enjoy seeing you run a really good FLM2007.
04/09/2006 at 23:54
Seconded, good luck to you both RD.
05/09/2006 at 14:20
Thanks Guys.

He is looking really good today, I passed on your kind words. The t'internet is a mystery to my dad, but he appreciates it anyway; so do I.

Got out for a run today too. Top of the mountain opposite my house. It was gorgeous up there this morning.

Things are looking up!
funkin-baby    pirate
05/09/2006 at 14:22
RD: good to hear things are looking up and and of course best wishes to your father.
05/09/2006 at 21:37
Hi All

Am probably being optimistic but hoping to go under 4 hours for my first marathon. Having never run further than a Half I realise this will not be achieved without considerable effort/pain/luck but going to give it ago anyway!

Really quite excited about the whole FLM thing already.. sure that will disappear during those dark wet winter long runs!

Hope your dad continues to improve Ripped Dap

QQ
05/09/2006 at 21:50
RD, glad your dad's looking good today!

Hello Quickquack :o)

Dark wet winter long runs ... oh, the joy! Over the years I've become much less wussy than I used to be about running in the rain, but I'm not looking forward to the random patches of ice and the way some normally benign street-corners turn into wind-tunnels.

I'm sitting here on a cloud of optimism too, and will have to see how I get on at Abingdon before committing myself to a target time for FLM.
05/09/2006 at 22:28


Fortunately we don't have any ice yet even up in the North but I was forced to turn back on my run tonight by some particularly hazardous mud. Looks like summer is well and truly over!

I presume you are running the Abingdon marathon Velociraptor?

I am of course in awe of all you people who have already done a marathon...I suspect I shall do one and one only !

05/09/2006 at 22:31
Sorry.... Hello Velociraptor

05/09/2006 at 23:13
I got slightly sunscorched on my long run yesterday, Quickquack. Summer isn't over yet :o)

Yes, I'm running the Abingdon marathon, or at least participating in it. If I train without interruption between now and then and can't squeeze under 4.30, I shall take my leave of this thread and aim for sub-4.15 at FLM.
06/09/2006 at 09:17
I have been looking at base training for the period up to Christmas and have read the 'Hadd philosophy'. Seems a little one dimensional but intend to combine a distance based gradual endurance build with periodic speedwork (gentle at first) targetting VO2Max and Lactate Threshold improvement and using HR training for recovery and bulk miles to ensure pace remains slow. Does this seem reasonable? I intend to use the Hadd heart rate test to assess progress along with resting heart rate figures. Anyone else got any ideas?
06/09/2006 at 09:18
Anyone here running the Bristol Half on the 17th? If so what are your targets?
06/09/2006 at 09:32
Sorry Mike, that's all rather too technical for me !! I'm just about getting to grips with tempo runs and a(tiny) little bit of speedwork !
Good luck with it all though.

I'm running the Macclesfield Half at the beginningof October and Hoping to go a little bit faster than last year. ( 1.55)

06/09/2006 at 11:24
Mike, I am doing Bristol. My pb is 1.40.12
At Bristol however I would be happy with 1.49 - 1.59!!

My training has been pants. There are reasons but to be honest I hate running through the summer. It happens every year.

Interested about this Hadd approach. Seems to be a real buzz about it. Where can I read more?

Thanks for all your kind words regarding my dad. Much appreciated. He looking better again today.
06/09/2006 at 11:36
RD, I have read through the Hadd document (link below-and takes a bit of time) and think that it looks okay if you want to spend 4-6 months simply building a base at low to lowish speeds. I suspect this is great for complete beginners or for those struggling with repeated injury but for the rest of us the lack of variety would make it difficult to stick to (it would for me). One think that struck me was the very high mileage over all 7 days and don't want to train that oftern at the minute. I assume (it doesn't say) that results are much less effective with fewer trainign days and as a result I think the improvement would take much longer.

Have a look though and see what you think.

Best wishes to your Dad, I hope he
continues to improve.

http://www.electricblues.com/Hadd.doc
06/09/2006 at 15:23
You're all faster than me. My half-marathon PB is 2.00.47 and my marathon PB is 4.41.21. But if I don't try to punch above my weight I'll never improve, and I've never really trained consistently enough to find out how well I'm capable of running.

I think I may have the ideal combination of running partners now. A very good beginner with whom to do short recovery runs, a Speedy Person whose base-training pace is about my intended marathon pace, and a newly-acquired Garmin 205.
06/09/2006 at 15:32
Velo, I have the older Garmin 301, its outstanding and has made outdoor running much more attractive because it doesn;t matter where you go you have all the data! As for speed my Half Marathon PB is 1:39 but Bristol will be more like 1:50-1:55 due to recent injury. Getting round will be good enough!!
funkin-baby    pirate
06/09/2006 at 15:35
I've no idea what I'm really capable of having never really run more than about 12 or 13k's. My 5 and 10k times are good (at least I'm happy with them), and my next test is the Cabbage Patch 10 miler next month.

As for running partners, this is one thing that I don't really have. My wife has just started running and is 4 weeks into a 6 week "get you round a 5k" plan and I've done all but one of the training runs with her, but really just for support (and to hold the water bottle).

I'm very much tempted to join a club (Ranelagh Harriers in West London) to help get me through the winter!
06/09/2006 at 15:36
Velociraptor,

My previous marathon times are;

Cardiff 2004 - 4.42
London 2005 - 4.23
Cardiff 2005 - 4.45
London 2006 - 3.58

All that I did for London this year was to really train consistently. Five days a week, no excuses. One long run, one tempo run, one speed session (400m - 1600m), one general aerobic and one recovery run. The Garmin helps BIG TIME because there is no guess work, no under training & no over training. My five longest runs totalled 100 miles and a long three week taper where I cut mileage but not the intensity. During my taper I also did loads of pool running.

Consistent training is the key though in my humble opinion.

Dont forget warm up races, 10K Feb, half in March.

I also disovered SiS gels. I can't stomach Lucozade sport so these were brilliant even though I had to carry them on a belt.

Thanks for the link Mike, will give it a read.
06/09/2006 at 15:47
I would echo funkins problems with running partners as my wife doesn't really run. I do run with my neighbour but even though he is 15 years older than me, his long run pace is manageable but too quick for me if you should follow the recommended paces. Tis usually means I'm beat on a Monday after hanging on for more miles than I should!
06/09/2006 at 16:04
Mike, just read the article. It makes an awful lot of sense to me.

Aeorbically during a marathon, I have no problems what so ever. It is my legs / glycogen depletion.

Will seriously consider adopting this. Running at below 145bpm sounds quite difficult but I can see the theory.

Will let you know how I get on and a big thank you.
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