RW Forum Six - Sub 3:30

Minni, how exciting!  I would watch it but I don't allow myself to have Sky on account of the fact that I'd just spend all day watching sport and doing very little else if I did!

Welcome Andy, I agree 3:30 is, as you said, an ambitious but achievable target based on your PBs, especially as those will probably come down with the training you'll do between now and your marathon. And thanks for the heads up on the Brentwood HM.

Ant, what's with the web link?!

Guess who made it onto the MT podium...

Not sure what the link was for Ant P? errr.

Barry, great report. last 3k sounded really tough. Was there a big gap between the three 3:15 pacers? First 5k was 4:33 not 38 if my maths are correct. Any similarities between in your last 4 marathons, different pacing or fade? I wondered if slightly different pacing in first half or extra gel would've made a difference but 5 weeks apart. You're so close to sub 3:15 though, just a few tweaks, and peak for VLM, sure you will get it.

Congrats to mini Minni.

AndyA, Welcome. I'm sure those half & 10k times are similar to many of us when we went sub 3:30. Half down a touch in training and 3:30 very do-able.

RE: hydration talk, salt was of course important, not just water.. I carry a hand water bottle for long runs, marathons, ultras - find it easier with a sports top & sip when needed, zeros & bloks for races. As with Minni's labs, everyone is different, some need more fluids, sweat more, lose more salt. I'd certainly top up on electrolyte more than plain water during an ultra, but maybe 1/4-1/2 litre per hour. Although no-one has died from dehydration, certainly many people collapse with dehydration, or on drips after races or other sports events. Certainly see a few suffering after ironman or endurance events, getting the carbs & electrolytes right for your body. If it could be worth 1-3% of your peak performance, sure we are all interested in that, difference between 3:16 & 3:13.

Brol ? is it a certain guapa lady?

Off for afterburn circuit in 30 mins, then rest time. Easy run tomorrow I think.

Minni -  Congrats on the 5 mile prize and PB, I take it you are fully recovered.  Have n't seen Homeland yet, hopefully tonight, my eldest daughter was glad we had n't watched it together as " it gets a bit raunchy" Great news about the rugby.

Well done to the Norwich three for battling the elements. Daren  really good finishing position and good news about the cramp.

O4S -  Sounds like a rough weekend for you, if you want to something to take your mind off it take a look at the 100KM Tuscany Crossing 27 Apr 2013.

Simon -   I would do Blackpool HM and race it, I think 3 weeks is plenty of recovery time.

Brol -  Great report and congrats again, target for VLM?

Chick -  Bad news about your fall, hope it not too serious. Good news re the Garmin.

Weeble -  Good to hear your running is going well.

Welcome Andy,  don't become obsessed with times, I don't. Seriously though your times indicate a 3:30 time.

x post  FRC -  I took the times off the official chip timing email as my garmin lost it a bit due to tunnels/narrow streets ect.  Normally I've got to halfway ahead of target 1:33/1:34 to allow for fade whereas Sunday I made a determined effort to run the same pace throughout, but there are so many other factors hard to say which is best for me.  In most of them apart from the 3:17 I have struggled in the last 3 to 6.

 Probably about 200 metres between the pacers when I was with them but did n't see the finish line gap as I was a bit behind.  Anyone know if they have pacers at VLM.

Yes Barry, VLM is full of pacers!  Personally, I wouldn't ever run with pacers because I like to be in my own zone but I know others find them helpful.

Homeland -  yes there is a very raunchy scene but keep watching!  My friend said she turned away but then she missed a crucial snap shot.  Oh its so good!

What about trying a different schedule?  Or more long slow runs with the last 5 miles or so at MP?   It could be that you're still running the majority of your miles too fast?

Brol   I'll have a listen but what position did you get?

Daren - I also banned sky from my house and will now have to see if I can quickly get it back!!!

Thanks Kiwi. Sounds good! I think I might have a little drive round the course when I'm in Brentwood over Christmas and then decide if it's flat enough for a PB-chasing Norfolk boy!

Web link - yeah that looks a bit leftfield - not sure what happened  It was intended for another conversation! Unfortunately I seem to be unable to delete it now

Trying to read back without seeing Homeland spoilers, I still have to watch last Sunday's episode.

Exciting news Minni. Is Toby Flood going to be there too? I have a bit of a crush...

Freemers/Bro, the hip seems to be fine thanks, just the very occasional twinge. It was the calf that really delayed my comeback in the end. I'm still not risking consecutive days though. Or at least that's my excuse for why I've just had toast and marmalade rather than heading out...

Welcome Andy. I second Spoons, don't get hung up on times but your shorter distance PBs certainly suggest you are due a big leap forward.

And I'm back. Horrible out there. 

Great report Barry, you've really not lost much time as all in the second half of the race.  Did you have to go back down the 400 steps?  Have faith, that 3:14 will come.  Sometimes I wonder if we all put a bit too much pressure on ourselves to achieve what is essentially just a set of numbers.  If you do run under 3:15, would it matter if it was 3:12 or 3:14?  You'd be over the moon with both.  So why the frustration over the 3:15, 3:16, 3:17 and 3:18? I guess it's like us lot and our 3:29 is happy days but 3:31 is tragic.

Bro - resist the 3M shuffle until the weekend, rest is what it's all about after your marathon.  Enjoy the wine

How exciting Minni, you should be very proud of him.

Welcome Andy  

12 miles tonight, nice night after the flooding chaos earlier this week.  Running with the club tomorrow night (it's a bit strange saying that!) 

Weather nice for running here - cold, not too windy and DRY!!

FRC - how could you possibly carry that much electrolytic drink on an ultra - I'd need to take a packhorse [if I thought I needed that much].  I have never drunk anything other than water and the odd cup of tea when it is cold on any ultra - including the 100 mile events.  The sort of ultras that Spoons and I do major on flapjack and cake rather than gels and sports drink