RW Forum Six - Sub 3:30

Minni v Dubai Dave

23,981 to 24,000 of 39,668 messages
09/12/2012 at 20:10

Ant - nice recovery

O4S - awesome as ever!

09/12/2012 at 20:44
O4S- truly amazing and inspiring racing. Why do I moan over nothing?
Minni- I agree with Kiwi her weekly total puts yours in the shade....not. Building a solid base upon a pretty concrete foundation of the last few months. Are you building up to 70 odd peak ?
Kiwi- like the sound of your Sav Blanc
Looks like I'm going to be miles behind a lot of you ladies here in the VLM build up. Feeling the pressure already.
09/12/2012 at 20:44
Becsa - mind your head!
09/12/2012 at 20:46

O4S -   What can I say?!! As Spoons says, awesome as ever!

Sounds like a plan kfc.

Thanks for the wine tip Kiwi.

Brolish wrote (see)
Minni- still awaiting next week's schedule (breathless with anticipation) I think the general idea is to get back to proper training next week and start upping the mileage. From what I understand we'll be doing more miles this time round with more speedwork (shorter and harder intervals) and generally being more adventurous (alarm bells ringing)... Can't wait!

I was told, 'we will do something exciting on Tuesday'.  I was all excited thinking it was maybe going to be meet for a drink or similar.  However, on looking at my schedule that actual translates to, 'I'm going to give you a session to finish you off for good while I sit in my armchair eating chips'. 


09/12/2012 at 20:48

2old - No way I could fit 70 mpw in.  Just not enough time.  I wouldn't think I'll be much over 60.   And to be honest I don't think there's any need.  What I need to work on (similar to Brol) is speed and I'm expecting 2 such session a week.


09/12/2012 at 20:54

Minni- I've got mine.  Oh dear... I think we mean business this time.  Back to around 55m next week with a bookend sess on Tuesday (looking horrendous from where I'm sitting)  and a 7.5m xc on Saturday (I did ask for it...).

09/12/2012 at 20:58

I've got a xc on Saturday.  North East Harrier League and its the first time I've been.  I'm representing my second claim club and feeling very nervous.


Edited: 09/12/2012 at 21:00
09/12/2012 at 21:05
Minni- why are you nervous? I don't find xc too stressfull, at least there's no time pressure! But then I hardly ever score, there are too many speedsters in my club...
09/12/2012 at 21:29
Minni - Bro- yes deffo looks like you guys mean business ....again. How do you keep it going? My own experience suggests that 40 pw should do for sub 3.30 , 50 pw for sub3.15 and 55 -60 pw for sub 3.10 with some swims tri work thrown in too. I dont race more than once a month .Now to get near 3 I would have to raise my game / mileage a lot. Might have to cut down the vino too and lose a bit more weight ans its Xmas !!!!
09/12/2012 at 21:51

hey simon hope im not in trouble with your OH!

2Old hmm, im not sure, took me a week to work the facebook thing out. I did try with photoshop initially but it seemed impossible to her the photos smaller than 250kb.

Thanks Barry if I dont get through to the last 5 in this ASICS comp I might ask Minni to mentor me, she really does sound like she knows what she is on about

Spoons I have got an iphone. How did you feel after your run, hangover free?

Congratulations old4scrooge

09/12/2012 at 21:54

Well done getting your run finished after falling over a bollard Simon, and well done not ripping any running gear (there's nothing worse!)

80 miles Chick?! Hope your six in the snow went well.  Good call not bothering, hard enough running in the snow without trying to race it. The baking sounds lovely

Sarah everyone has already said it but the slowing down on the easier runs really does work.  For me it means my legs aren't tired from a midweek 12 miler and I can really go for it in my speedwork the following night.  Recovery runs are done at an easy, conversational pace.  Good idea to recruit a running friend for these if you can, I have a weekly catch up with one of my friends, get my recovery run done and it's cheaper than going to the pub

DD you're definitely getting faster, 7:20s in the lunchtime heat with a hangover

O4S you are definitely slightly bonkers running a HM after the week you've had, well done 1:47 is a very respectable time.

Hope your head is OK Becs!

I'm no expert but personally I think for anyone who has been running marathons for a good number of years, 50mpw just isn't enough if we want to perform to the very best we can over 26.2 miles.  More like good mileage for HM training?  Unfortunately the majority of us have work, family, studies and social lives to juggle with running, and lets face it - running is only a hobby.  I'm not criticising anyone (as a die-hard 50mpw girl) - just my thoughts   Wonder what Moz thinks?

09/12/2012 at 21:56
I just did 7 miles at 7:24 min/mls today and learnt a good lesson, always run before a Sunday diner (especially a mammoth one) and not afterwards. Despite waiting 5 hours to let it settle, it wasn't the most pleasant of run!
09/12/2012 at 22:02
Thanks MC, I think I will have no problems with the slow long runs when I go back to shef and run with maltby, its just when I'm up in Newcastle or in york that I might struggle, but a friend i work with has just said if I do get into Paris, he will enter and train with me. If I don't get into Paris then I might send an email round to everyone in knavesmires to see if anyone fancies any slow long weekend run.
09/12/2012 at 22:08
Oh oh oh Barry! Nuf said.

Sarah - if you don't get any further with Asics then you must pitch on the Forum Six.

Carrot - I'm not sure what Moz thinks about the high mileage. I guess the elites run 100 + pw but then it's their job. We need someone to test it out. Brolish?
09/12/2012 at 22:09

Sarah - on the iPhone, if you download atomic web browser, go into settings "identify browser as safari desktop", then you can do quotes, emoticons, bold etc.   

This was posted on my iPhone to prove it!  

And the hangovers gone now thanks!

09/12/2012 at 22:12

Sarah...I've just seen your dinner on your forum page. That is mammoth. 

I think this is my first post in this forum. Hi everybody. I would love to run a sub 3hr 30min marathon next Spring. I'm not an expert on how to do this, so apologies if I ask any silly questions in the next few months. I think it's a possibility as my current PB is 3:44.

Enetering a forum with 24,000 messages though is slightly daunting 

09/12/2012 at 22:46
Hello Shady. You'll be allowed in when you've read all 24,000 posts!! Don't worry about asking silly questions - everything and anything is asked here.

Spoons - how exactly do I do that? Have I already got that atomic thingy?
09/12/2012 at 22:47

Hello - I occasionally pop in here to see how much certain people are drinking!

With regards to mileage I’d say the more the better.  However, that only holds true if you have sufficient recovery – so most people (in any particular year) will be limited by their ability to physically absorb that mileage successfully and limited by their ‘life’ (sleep / stress / alcohol will impact the ability to recover).  

You can maintain mileage over the long term and improve but that’s more likely to run into diminishing returns.  Particularly because, if you’re getting quicker, you will be running for less time at the same mileage so maintaining mileage actually means reducing training load.  That’s also worth bearing in mind when comparing mileage – 50 per week is a lot more work for a club runner than 50 per week is for a pro.

I think running a successful marathon means you have to do certain things.  Just running 3 times a week focusing solely on key workouts (two long quality and a long) means you end up with about 40 a week at times as a minimum, so that’s the floor level.  You can / should add around that as much as you can handle.

In an ideal world an experienced runner would look to add about 5 – 10 miles per week on average on an annual basis.  If you run a marathon twice a year doing an average of 5 miles per week extra for each one is a solid strategy.  But as always the most important thing is ensuring adequate recovery.

09/12/2012 at 22:49
Chick - I missed your mega mileage - nice week!

O4S - nice racing!

(Simon - don't tell anyone, but f***** is already ordered - thought I'd need some help with the speedwork)

Shady - welcome. There's more here to be daunted by than just the number of posts
09/12/2012 at 22:53
Shady - welcome. Just staying with us guarantees sub 3.30
Mora- succinctly put.
Spoons- too IT complicated for me sorry. Like your assertive call for a minimum 50 plus a lot more too.
Sarah- running full of food has to happen sometimes when your busy. I'm waiting for the first to do it after a Vindaloo and six pints of lager.
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