FLM Training: Wardi

Follow Wardi as he trains for a sub-3:00 marathon

481 to 500 of 557 messages
07/04/2008 at 20:37

Hi Wardi. My final week looks something like this (i'm not doing very much at all):

Monday 4 miles (8m/m)

Tuesday 4 miles including something like 8 x 200m at 6:30ish

Wednesday 4 miles easy

Thurs Rest

Friday Rest and travel to London after work arrive 9-10pm.

Sat 1- 2 miles easy

I have set myself 3 targets for the big day: 3:00:00 = Not happy, 2:59:XX = very pleased, 2:58:XX = great!

Thanks for the advice about the start Glenda. I'll try not to weave in and out too much and not twist my ankle jumping on and off pavements. Patience is the key!

Edited: 07/04/2008 at 20:41
Blisters    pirate
07/04/2008 at 22:06

What's everyone else doing, Wardi?

I'm dieting.

I don't like it.

08/04/2008 at 00:00
You are supposed to start dieting after the season of goodwill like everyone else {O:
08/04/2008 at 01:43
Must be the tapering getting to you Wardi. My marathon will kick off in our capital city Canberra 7am Sunday 13th. so, being we are 9hrs ahead makes that 10pm when you will all be tucked up and dreaming of your massive PB's. All going to plan I hope to be finished before 1am your time. Don't know when I will be able to hop online to check out all your results and war stories , probably not till I'm back home Monday afternoon. Dieting is not allowed this week.
Blisters    pirate
08/04/2008 at 18:55

I run instead of dieting.

My Boxing Day diet consisted of a 22 mile run and stuffing my face again.

08/04/2008 at 20:56
Good luck at Canberra Glenda, hope the conditions are good for you.

Gavin.. not much margin for error in your hoped for times! Mine will be something like..

sub 3:00.. dreamland
sub 3:06.. a PB so delighted
sub 3:15.. a respectable disaster!

6.6 miles mostly off road with clubmates. A nice evening for it. Gradually feeling more spritely and still treating myself to the odd square of chocolate.
09/04/2008 at 18:17

Mon, Tue and Wed runs as planned, although Tuesdays speed work was nearer 5:30m/m than 6:30m/m. I'm now resting until Saturday.

Your right Wardi, my hoped for times leave little room for error so I am going to have the be very disciplined. I could not face another 3:00:31 after coming so close to breaking sub3 last time so I WILL run under 3 hours!

Talking about diet, I had a lovely chicken fried rice and beef chow mein last night.  That will set me up really well for Sunday.

09/04/2008 at 20:23
Gavin.. I was studying some results from 2006 (I had a quiet day at work!). One chap went through half way in 1:31 and finished in 2:58. Way to go, he ran 30-40k in 40:08!

Another fellow ran these 10k splits to finish in 2:59.08..


I would be delighted with even pace like that!

8 X 400 tonight with a 1.5m warm up & 1.5m jog home. 85, 86, 85, 86, 85, 85, 82, 84. Plenty of spring in the legs so the taper appears to be going well.
09/04/2008 at 21:00

Evening One and All,

Been working my cotton socks off, providing a bit of noise pollution all over the UK. All good military training of course.

Managed to taper mainly through lack of time;

Mon: 3 Miles Steady

Tue: 4 Miles Easy-Slow

Wed: 3 x 400m sprints and 5 x 200m Sprints.

Shall rest Thur and Fri, with a wee trot around Hyde Park Sat.

Wardi- Nice effort above. Feeling very confident for you fella. Will try and track you down pre start. As your published metronome style is just what I need!

Glenda- Best wishes for your run down under, looking forward to your race report. Suspect something special is possible.

Gavin- Reckon you are all primed for a sub 3.

Blisters- Diet? Can't remeber eating more. ooops.... nice Curry though!

Anyone going to the Expo on the Fri?


09/04/2008 at 21:30

I got to halfway in 1:31:00 at FLM in 2006. Just for interest:

My splits in 2006 for 10k were:





Fairly consistant. It was just being held up at the start that was the problem. It's going to be really tough but I know that I can do it this time!

09/04/2008 at 21:34

I'm not really feeling that fresh at the moment though which is a bit worrying but i'm sure in 4 days i'll be ready to go.

I'm travelling down to London after work on Friday (arrive about 10pm) so am going to expo first thing Saturday morning.

Edited: 09/04/2008 at 21:36
10/04/2008 at 11:01

Wardi  Have a good run,I posted a few days ago re tips for going sub 3 these are my splits when I used a pacing braclet.

Results for:


Runner No.:






Position (Overall): 1180Position (Gender): 1111Position (Age group): 255SplitsKM10:0:42:12 KM20:1:24:42HALF:1:29:16 KM30:2:07:09KM40:2:50:16 FINISH:2:59:19
10/04/2008 at 22:01
Many thanks for that Jonah, good pacing.

Looking forward to it now, catching the London train at lunchtime tomorrow, check in to hotel then to the Expo.

Easy run of 5 miles with the club tonight. Legs feel ok and it looks as if I didn't catch my work colleague's cold!
10/04/2008 at 22:05
All the best Wardi I hope you break that 180 minutes (and finsh just after me).

If you see the orange/navy singlet at the merge of the starts then give us a nudge.
10/04/2008 at 22:09
All the best Wardi! You sure deserve to be up there with Baldini!
10/04/2008 at 22:56

Evening Wardi . .

Well we're almost there now aren't we!! Have a safe journey down tomorrow, enjoy the Expo, and I'll see you and our lady Dreamers at the Blue start on Sunday

11/04/2008 at 07:39

I think this will be my last chance to use the internet so all that is left to say is GOOD LUCK Wardi.

I would also like to thank everyone who has given advice and shared their training experience.

Good luck to everyone running on April 13th! Have a safe journey to London and a trouble free weekend. Registration form, Photo ID..,..

11/04/2008 at 08:30

Last pre FLM Post!

Best wishes to one and all. Hope you all achieve your various targets and are wrapped up in a big foil blanket when the big 3:00:00 appears on the clock.

Seconding Gavin, thanks for all the top tips and experience handed down by the likes of Wardi, Steve and co.

 Look forward to reading those post race reports!!!!!

11/04/2008 at 09:14
Good luck lads (and Glenda!). Hope you all have a great day and achieve your targets.

Thanks to all of you who have encouraged me and offered advice over the months, it has been a great experience.
11/04/2008 at 09:24

Hey Wardi,

Good luck for Sunday.  Hope you have a great race and knock those pesky 6 minutes off your time and the first number of your finish time is a 2.   Fat Face says save some Sam Smiths for him in the Chandos afterwards.  See you there if we don't see you at the blue start first.

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