RW Forum Six - Sub 3:30

Minni v Dubai Dave

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21/11/2012 at 20:39
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.

21/11/2012 at 20:55

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....

21/11/2012 at 21:01
Barry- all the best for Sunday and have a wonderful time in Florence!
21/11/2012 at 21:21

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!

21/11/2012 at 21:24
Minni - Yes you could try a new battery. Or go to settings - Ant+ - you may not have that on the 305, so then go to accessories - HR monitor - rescan. This will look for your HR strap again, also make sure were it says HR enabled, make sure that says Yes. If that doesn't work, then it's probably the battery.
21/11/2012 at 22:11

Minni - the battery is flat

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

21/11/2012 at 22:19
Got it sorted, thanks Simon.
21/11/2012 at 22:23
Another thing shaggy got me to do was a 4 week taper. Got my little protege to do the same for his first marathon in October, and off a 1:45 half in March, he ran 3:37. So number of long runs & taper ? He did 3 x 20s, last one 21 then just speed sessions, tempo run & a 11-12m long run till race.
Not too strenuous that KFC?

Barry, good luck this weekend.
Oh and Daren.

But main girl has to be Brol. 3rd time is going to be the best. Everything crossed for you.

I even have a special picture for you since Mr Zuvai isn't around, and not a tapir. It's a positive mental attitude thing I kept for special occasion, which must be this one.
21/11/2012 at 23:01
FRC - Well done on getting most improved runner at your club, you must be very proud.

Minni - Glad you've got it sorted, did you forget to turn it on! ( only joking)

Looking forward to a great racing w/end.
21/11/2012 at 23:16

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!

21/11/2012 at 23:53
Simon, I was only described as most improved runner by the coach... it wasn't an award or anything. Lots of applause though, and congrats later.
The Xmas handicap race though, im done for. Have to give 2 minutes plus start to my pals.

Brol, I used this page for my half last week it's a bit like Simons Maths but easier
Pacing for marathon & halfs in miles or km
Has a nice option to put a fade in your times by % or seconds, from say 30-35km point.

Joddly, well done on sub 3:30 doing 22 miles a week. Think there is a sweet spot for some people, others need more. How do you cross train? Bike & swim?
Dubai Dave    pirate
22/11/2012 at 04:50

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!

22/11/2012 at 08:01

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.

22/11/2012 at 08:20
FRC - 3x20 for a first marathon? Slave driver! Seriously though, I would be the first to say my preparation for 5/7 of the marathons I've done was stupid. The big improvements I've had along the way are from doing less silly things wrong rather than positively improving marathon performance through training - which is where most (I say most, cos I can't really include Daren... ) people here are, and where I'd like to be which is why I'm here for help and motivation!

Having said that, I do think there's something to be said for lower weekly mileage training for people who get aerobic fitness from other sports. I've always found running training plans daunting cos they are filled with just running, and lots of it. You can't cut out the key sessions (especially long runs), but I think there's benefits in switching some mileage for quality cross training, especially before you have a solid few years of that kind of training behind you. Will be interesting to see what more objective evidence says.

Carrot - calf isn't exploding any more, seems to have settled to low level localised mid calf pain. Its definitely telling me to see a physio now.

DD - I'm back to imagining you being brought G&Ts by the pool by the domestic help...
22/11/2012 at 08:58

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.

22/11/2012 at 09:09

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

Dubai Dave    pirate
22/11/2012 at 09:38

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

22/11/2012 at 09:48

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. 

 

22/11/2012 at 10:16

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.

 

 

22/11/2012 at 10:19
Picture is coming. I'm away though, only on my iPad.

Is it just IMG around the pic URL ?

Good luck Dubai Dave.

4 week taper not for everyone, lower mileage people maybe. Not Brol !
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