Paris marathon 2013 here we go! A.W's Sub 3 attempt!

Asics Target 26.2 PB Hunter A.W

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19/04/2013 at 08:22

Just popping in to say good luck to all of the VLmers on Sunday.

As Steve says, looks like you are going to be blessed with nigh on perfect conditions.

Speedy - great to see you are back running and that you have Edinburgh to look forward to. have a great time at the HP Studio's. My kids loved every minute of it and I, even though I'm not a huge Potter fan, had a very enjoyable day when we went.

I'm still debating whether to pop along and watch the race live or watch on the TV at home.

AW - did I read on here that you are planning on running Hamburg Marathon? If so, what time are you thinking of? I assume it will be a relative jog after your exploits in Paris? Or am I going mad? The latter copuld be the case - have had a very easy week this week and feel like I've started on a 4 week taper instead of 3.

Steve - In that respect what would you suggest? I am due to race Halstead in 3 weeks Sunday but had a fair bit of soreness in my left knee last week on my long run which I stopped at 18 miles instead of the 22 I'd planned. Have only had one easy 6 miler and a couple of hardish bikes on the TT this week. The soreness has gone so intending to do a last 20 tomorrow. Do you think I should just carry on with my planned three week taper or do a bit more this week and then a two week taper?

19/04/2013 at 23:58

DS2 - I would certainly say good to do a 20 this weekend and make it more of a 2 week taper but ease back slightly midweek (inbetween what you would have intended to do 2 or 3 weeks out) but then maybe 18 or so next weekend

20/04/2013 at 00:02

CC2 - good luck at Edinburgh - hope the HP trip went well. I was there until about 1.30pm at the stand but had a few extra things to sort. Hope you bought the goody bag, which was only a fiver!. I am the Marathon's championships co-ordinator this year so have something else to keep me occupied apart from the running, coaching and reporting.

20/04/2013 at 16:14

Thanks Steve. I took your advice and did just under 21 miles this morning at 8:10 pace on a very hilly course and the knee felt fine. Felt a bit lethargic at first but legs were pretty strong so a bit more confidence than I've had for a couple of weeks with the knee feeling sore.

I will have a proper week this week and then a two week taper as you suggest.

Good luck tomorrow and all the other VLMers.

It actually felt pretty warm running between 10am and 12:50pm in a vest - but it did feel really nice. I ran without a drink or gels and other than feeling a bit thirsty after a long 3 mile climb I was ok. I reckon you are going to have perfect conditions tomorrow.

There was actually a nice gentle breeze that should help back along the embankment towards the end whilst keeping you cool in the Dckland miles.

Have fun - I am really envious of you all.

Edited: 20/04/2013 at 16:14
21/04/2013 at 18:17
Hi all! Just back from the race (stayed nearby for lunch).
I don't know what others will think but I found it a little too warm today. I got the time I set out to achieve but I'm not sure I could've pushed a lot more today.
02:54:55 in the end so very pleased.
AW, how did you get on in Hamburg?
21/04/2013 at 18:32

Nice going Yasunaga. It seemed pretty warm to me but all the commentators on the TV were saying it was nice and cool.

Suppose anything above about 3 degrees feels too warm after the winter we've had.

Well done again!

21/04/2013 at 19:13

well done Yasungfa. Yes it was too warm after our cold spell.  I ran an ok first half in 88 and was in contention to be first British M55 but hamstring was niggling and slowed badly to 3:12. I doubt if I appeared on highlights on BBC1 during race but I was very visible on the programme intro running in the 1981 marathon in my union jack shorts- 43 minutes faster that day! 

21/04/2013 at 20:12

I'll look out for you when I watch the coverage I recorded Steve! It certainly was warm today, I have the sunburn to prove it. Perfect weather for spectating but I was quite glad I wasn't running in it!

21/04/2013 at 21:26

Hard luck Steve and well done Yasunaga. Certainly looked pretty warm out there around 12.

Really enjoyed the elite race. I thought Kebede was toast but fair play he finished so strongly. He really should have been picked for the Olympics, I reckon he could have won it in a cagey championship race. 

22/04/2013 at 09:41

Well done for battling on Steve and well done Yasunaga. 

I had long distance duathlon champs yesterday - 15k run, 60k bike, 7.8k run - last race before Edinburgh.  Ran run1 at 81mins half marathon pace (4th), run 2 at 86 mins half marathon pace (2nd) and came 5th in age group overall.   Hopefully 3hrs is within reach if all goes well - certainly don't want it hot.

22/04/2013 at 23:37

Hi all not a sub 3 at London but happy with a new Pb by 35 seconds in 3hr 4' 40sec.

Nice and steady splits for the whole race just not on sub 3 pace probably due to fear of blowing up at the end as I've had a slight thigh ache entirely due to my own stupid fault of racing a half two weeks before instead of just a relaxed paced race! I don't think I can race slow as prep so in future I won't enter races too close to marathon. I've learnt a valuable lesson!

Although race conditions were supposedly perfect most runners struggled a bit, even the elites. It was warm in the sun and it was breezy but would always choose that over cold, just so the spectators have a great day as well! We runners always have an array of good excuses !!

It's been really helpful and informative reading your journey aw, and all the comments and discussions. I will keep trying to get my sub 3 but with age (53) against me it may prove difficult.

Next marathon Abingdon in the autumn! Good luck to all and stay healthy!!





23/04/2013 at 06:35
Great running Rennie. Being a relative youngster at 49 I like to draw on the likes of you and Steve for inspiration. I'm 50 on VLM race day next year so will be hoping to be close to 3 hours. I've returned to serious running after many years and it's not as easy as it was for me in the mid 90's.

Seeing performances like yours gives me hope. Well done.
24/04/2013 at 11:09

Hi Rennie, Sub 3 is around the corner. My view is that the trick is training for sub 2h55m. You can then still be conservative then and get your sub3.

Great session Nutterman. it does seem well within reach with those HM times.

Steve, I also ran a 88 first half. I must admit I got mixed feelings. From the very start I didn't feel great. It didnt help that it seems virtually every runner started way too fast around me almost sprinting in some cases.

Even waiting for the start the sun was quite strong and I could feel my head and neck feeling quite warm. For me it was not so  much the heat in terms of temperature but the direct sun and lack of shade.

I took me a couple of miles to get some sort of natural rythm going. I've done a couple of fairly large marathons but London really takes the biscuit as far as crowds of runners is concerned.

I stuck to my pace plan and got to the half 10 seconds behind schedule in just over 88 minutes.

At this point I could already see loads of runners slowing down and some even cramping up and walking.

You'd think runners capable of an 85 minute half would know better and pace themselves conservatively. It's a mistery to me why so many people after weeks of training and mental preparation would set off too quickly.

You can't avoid sites and forums talking about the importance of conservative pacing early on!! What are people thinking!!??

I understand the heat may have played a part (certainly in my case) and the harsh winter may have not allowed some not so serious runners to get the necessary long runs but at one point people were actually sprinting and we hadnt even crossed the river yet.

Anyway, by mile 18 I started feeling the effort and started to mentally recalculate and visualise the rest of the race. At that point I had a strong suspicion I would not be able to get a 38/39 minute last 10K as I intended. As it turns out I ran the last 10K in 39:38

I ran the 2nd half in just over 86 minutes (1minute 40 second negative split). In the last 7K I overtook 240 people and I was overtaken by 2 runners.

Will go out for a jog today as I feel pretty good and will resume proper training next week.

Steve, I'm running the BUPA 10K in just udner 5 weeks. Is there a particular structure or speed session you would recommend to improve leg strength in that short period?

Apologies for the long post!!

24/04/2013 at 12:08
Great running from the weekend. Congrats to Yasunaga on your sub 3 and PB, great run.

I know you wanted sub 3 Rennie, but still a PB so well run.

I hope the hamstring is ok Steve? Not seen any of the coverage yet, but will have a look at some point this week.

Good duathlon there Nutterman. Looking good for your marathon.

Just back from Hamburg, a really nice place and good marathon. Would recommend it. I ran with my other half, who wanted to run a PB so I helped pace her round. A little quicker than I was going to run as a result, but comfortable all the way. She wanted to run sub 3.30 and we came through at 3.25.xx, so she's very happy with that!

Feel fine now, just felt like a normal long run and recovered all ready. Will take the next week off to be sure and return to running on the 1st of May I think.
26/04/2013 at 08:56

Just out of interest, AW, what are your revised running goals and ambitions now that you've gone sub-3? Are there more marathon's in the pipeline, and if so, do you have a new target to aim for over that distance? Might you be focusing on shorter races over the summer?

26/04/2013 at 09:16

I nearly forgot to update this thread as I've posted my race report in 'Sub 3:15'. I completed the VLM in 2:56:41 which was a 13 minute PB. Thanks very much for all the help and advice from everyone here.

26/04/2013 at 09:25
Hi Cookbox,

I have actually spent this week planning for the next 6 months. The main focus will be shorter stuff for the next few months, 5 and 10k's, trying to build some more speed. The main goal for the rest of this year will be to try and get my HM time down to well below 80 min, maybe 76/77. I'm planning on running an October half as my main goal race.

The ultimate goal over the next year or so is to try and run sub 2.45 now for the marathon. I have GFA for London next year now so will run that as my next marathon.

How about you? What are your plans now?
26/04/2013 at 09:28
Great result Badbark, congratulations on your PB.
26/04/2013 at 16:11

Not dissimilar to your goals, actually AW. Very much looking to focus on improving my speed over 5km and 10km over the summer months. I'm discovering that I'm very much a stamina-reliant runner, but if I want to make improvements on my first marathon time, I know I need to be able to run more comfortably at faster speeds than I can currently. Again, like you, I have a half marathon lined up for the autumn, and I've set myself the challenge of knocking my PB down from 83mins to below 80.

From then, I'd love to run next year's London Marathon. Assuming they don't shift the goalposts too much from this year's criteria, I think my 03:00:29 from Paris might be enough for a GFA?? I also have a guaranteed entry up my sleeve for New York in November next year, courtesy of the 2012 postponement.

Edited: 26/04/2013 at 16:12
26/04/2013 at 17:34

Sean here, sat next to you at 26.2 bootcamp, seems a long time ago!

Congrats on the Paris PB! looked out for you all around the finish area but didn't see any of you! Bootcamp spurred me on to a 3.04 debut marathon in Paris so was delighted with that.

Looking ahead to an autumn marathon now (considering Warsaw or Chester - bizarre I know) hoping to go sub 2.55. I like the look of your Paris training schedule. Do you have it all in a document with training paces etc so I can check it out?

Also will be moving back to London in Sept, which club do you run for? Remember you saying you were North London area.

Good luck with the next phase!

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