RW Forum Six - Sub 3:30

old4speed wrote (see)

Civil partnership???

They'll be on 'don't tell the bride' next!

Simon - you are the Garmin God!  I have the 305 and I haven't worn the HRM strap for years.  I wonder if the battery is flat because I can't get them to connect.  I wanted to see how many calories I burned off on the turbo for an hour.

Barry - tons of good wishes for the weekend.  You'll have a great marathon I'm sure.  Are you feeling good?  We'll be stalking....

Belated WELL DONE to Ant on your HM at the weekend, that's an excellent time 

Forever -  Nice work bagging that sub-3:15!

Cooks - that's a cracking time, nothing like a bit of chunder to show you've gave it everything  I'm terrible at running in anything over 20C.

FRC spot on pacing for that sub-1:30, nothing like smashing a massive chunk off your PB.

Bro - remember to do average lap and not average pace.  4:56kms are where it's at for 3:28.  Have you a race strategy, set off a bit slower to warm up for a few KMs? Go out at race pace and maintain it? At Berlin I had four screens on my 205 - Time (note - with 4 screens you can't see the seconds once you pass one hour, just hours and minutes), Average Lap (the most important one!), Distance (reference only, to be taken with a pinch of salt) and pace.  Press lap every KM marker. If you miss one, or forget, just press it twice at the next marker. Your average lap depends on it!  You're going to nail it, you really are

Not a clue what rhat could be kfc, sorry.  Are your legs still... exploding?

Minni I'd be interested to hear your findings, I've been puzzling over the same thing.  When I last followed P&D (for Sunderland) I didn't think there were enough 20+ runs so upped a few of the ones that were supposed to be 17/18 miles to 21 or 22. And that didn't work!  Going off how well I felt at 40km at Berlin, I could have probably ran a bit quicker from the start.  I was just too aware of how easily the wheels can fall off.  And I was a bit scared that I didn't have the endurance to even run the full thing. Hindsight is a wonderful thing!  Of course we should still mention Shaggy, I thought of him tonight and how he'd be shaking his head at my 6 mile recovery run (eeek!) followed by a (gasp!) hot bath   Hope you're feeling better.

Have a good run on Sunday Barry, enjoy the double and don't 'Do a Carrot' and bail out after 16 miles

Welcome to DS2!

Minni - the battery is flat

i'm just back from the pub and pissed. oops, another rest day for me.....

Hi - just leaping in, though I haven't visited this thread for years.

2old - Re swimming stuff. I use a Swimovate Poolmate watch which detects when you change direction so automatically count laps. I have v poor concentration when I swim, so need something inanimate to keep tabs on me. I also wear daily disposable contact lenses all day every day, including when I swim with (Zoggs Predator Flex) goggles - it hasn't been a problem.

Great running, everyone else on this thread. I'm not doing VLM next year, but still squeaked in under 3:30 this year with 22 miles a week - there's definitely something in this cross-training/triathlon lark, so keep up the turbo Minni!

Morning 

2old: Pool lap counting is either a Swimovate watch or garmin 910XT, I prefer the garmin but they cost more.

Bro: I have average lap pace, last lap pace, distance, time, time of day! 

Last night was 10 x 400 off 45 second recoveries which went 90/89/84/83/85/86/82/80/84/81 which is about 5 to 6 seconds quicker per lap off half the recovery to 7 weeks ago. Best of all I was holding back cos I'm racing tomorrow.

So nothing today as giving my battered body a day off before tomorrows, Olympic Tri. Mrs DD headed back to the UK this morning for a week so I'm a single parent!!! Thank god for domestic help!

FRC - ironman training, so yes, a great deal of biking and a bit of swimming. It's more time-efficient to concentrate on the running, but obviously better for recovery to do other stuff. The running sessions were reasonably good quality - no recovery runs - so a bit like Furman.

DD: what distance are you racing tomorrow?

Wow, this will be quite an exciting weekend for the thread

DD tomorrow, Bro and Barry with their respective marathons and of course Daren going for an 8X.XX time at Norwich

Will get my run in early on Sunday and then settle on the sofa for a bit of stalking

Chickened out of running this morning. Gale force winds and torrential rain. Bah. Hope it'll blow itself out during the day so I can do an hour or so tonight.

Early doors on the treadmill today as I know I can't get out at lunchtime. 7 miles steady.

FRC - I wanna see the special picture for Bro ...or are you saving it up for tomorrow? I agree with you, this is a really special weekend for her...can't wait to catch up with the result on Sunday.  For Barry too

Daren - the forecast for Norwich is even worse now.  Going to be very windy with heavy rain. And although the temperature doesn't look too bad (11 degrees) you can bet the wind will make it feel cold. Pretty much a repeat of last year. I think I might rule out a PB attempt and have a new goal just to survive the day

Chick: Olympic Tri swim 1.5K, cycle 40k, run 10K

Thanks everyone for the advice on garmin display.  I'm going with time, average lap time, current lap pace and current lap time. Might set up average overall pace on screen two just in case I lose it completely and need to revert to garmin rather than manual lapping. 

Daren, Spoons and Free- I hope the weather cooperates in Norwich.

KFC- sounds like there's a lot of room for improvement which is nice to know.  Many pbs to come I think. Glad the calf has stopped exploding!

Carrot wrote (see)

Have you a race strategy, set off a bit slower to warm up for a few KMs? Go out at race pace and maintain it?

Carrot- I usually try to hit my target pace and stay there.  I know starting slower is a good idea but I think I would get nervous running below my target pace. If there's anything left in the tank in the last 6-8 miles I'll try to push it.

FRC- Yeah, where is my picture??? Not sure about a 4 week taper, I would go completely mental. Thanks for the link.  I had a look at something similar before but I think I'd rather keep it simple. I had a wrist band with splits printed in Copenhagen and almost wiped out over a road cone trying to see what it said. I think I'll stick to manual lapping.

I don't think there any any stalking options for San Sebastian and I'm not sure about internet access in the hotel. My phone has been playing up as well so don't know if I will be able to get online.  I'll keep Minni updated by text however and she can pass on the news.

5m done with strides this morning. 

Hello Joddly  

DD - single parent with domestic help?   Don't think that's quite the same...

FRC - 4 week taper?  How did that work?  I know some camps (Yellings I think) we're talking last year about the 2-3-1 taper (less-more-less) type but don't remember anything about 4 weeks.

I quite enjoyed the turbo last night - its ages since I've been on.