RW Forum Six - Sub 3:30

Minni v Dubai Dave

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11/12/2012 at 21:49

When looking at MyAscis for a 3.30 marathon, my longest mileage during the whole 16 weeks is 30 miles. I was expecting to see something closer to 50.

11/12/2012 at 21:51

Hopefully the coaches will be able to tweak (or totally change) them.


M.r Zuvai    pirate
11/12/2012 at 21:59

8 miles for me this eve at GA pace - felt freat - first run since bonking my head!

11/12/2012 at 22:11

Treble for me today - although only about 9 miles in total.  First run was recovery after last night, second was hills [sort of had to be to get home!] and the third was a tempo run to keep me warm until the heating got into action - we don't put it on timer and the warmest room in the house was 10 degrees when i got home.

Checked the official results for last Sunday - 11 people were DQ'd for wearing Ipods contrary to entry form and pre-race announcement.  I was 11th overall and would have won the FV50 if I hadn't been a FV60 [well I know what I mean.........]

I don't suppose Mora would approve of doing a 50 mile off road event the week before TM

11/12/2012 at 22:17
Thanks Moz, I did do this in the autumn but I didn't race the half (or the marathon for that matter) I'd be wanting to race this HM on 7th so I'll not enter and maybe look for a 10k

It's amazing what the best of the medical profession can do ST, doesn't sound like much recovery needed either? Hope you enjoy getting back into your training but don't do too much too soon. I'm sure I'm about the 50th person to say that!

Nice treble O4S, and no point in heating an empty house. Never known a race to actually carry out the threat of DQ for the cardinal sin of wearing an ipod!
11/12/2012 at 22:26
O4S - Well done on being FV50 &FV60, how close were you to FV40?

Minni - Yes I reakon you should try that myasics sched on 3 runs a week, I'm sure Mora won't mind!

Chick - I heard that dryathlon advert on the radio again today, it's for cancer research uk apparently.

Well trip to Newcastle went ok, some rush hour around Leeds, and 15hrs in total, most of it on the road, but actually warmer over in the NE.
Bruise is still getting bigger, but less painful, so might try a bit of x-training tomorrow.

Welcome Paul/Andrew- Sarah must of bigged us up, as half of the asics 26.2 hopefuls seem to be on here now, I hope you all stick around.
11/12/2012 at 22:42
Hope so, I'm in for the long haul
11/12/2012 at 23:03
Thanks Moraghan, I had wanted to do longer runs over the Summer but got talked out of it so it's nice to have advice that supports my wishes and reassure me that I'm not going to cause myself any injuries.

ST, I had read about silverstone half in RW and quite fancied it, if I get through to the final 5 then I will be seeing if this is one of the ASICS races that we can do.

Spoons I did think a 5min warm up was enough until I read about Minni's being 5 miles. I will certainly be changing that bit of my training.

I've got to admit the MyASICS app may need quite a lot of tweaking. I tried to use it to work out a training programe for the brass monkey but it started me off doing less milage than I'm doing at the moment at a slower pace and gave me a slower time at the end than what I wanted!
11/12/2012 at 23:05
Simon I just spoke the truth saying how friendly and helpful you all are. Of course we will be staying around whether we win/loose.
11/12/2012 at 23:08
Sarah - what's your target for BM? It would be good for you to get 2 or 3 longer ones in before that. I've always found HMs easier to cope with if I've gone longer in the run up.

Good luck for tomorrow!
11/12/2012 at 23:16
ST - great news all went well. I am riding the 'build it back up gradually train' if you want to hop on too - we can wave at all these mileage merchants as they whizz by!

Spoons - 16 reps? Phew.

2M easy done yesterday on the 2014 commie games marathon course - raised my arms in triumph over the finish line... witnessed by an enthusiastic crowd of jakies and their dugs. Going for the same tomorrow, and seeing the physio again. All seems to be going well so far - and its great to be now in the habit of doing 45mins of stretching and core every day.
11/12/2012 at 23:45
I wanted to aim for about 1:32 at BM but it will depend on the weather/roads as if it's icey I will be a lot more slow and careful. How about you?

Im going to aim for 13/14 this week for my long run and hopefully build it up from there. I'm going to take it a bit slower than usual though thanks to everyone's advice on here. I'm hopefully going to try the session you posted on Thursday.

Thank you for the good luck,x
12/12/2012 at 00:08
Sarah- I ran Liverpool HM this March in 1.32 and did VLM in 3.14 so that gives an indication of what is possible but I think you need to get some LSRs in. Fingers crossed for your application. Will you still speak to us if you gt it?
Dubai Dave    pirate
12/12/2012 at 06:22

Morning Folks

You have been busy overnight

I have always kept the 14 - 17 mile long runs in all year regardless of what I'm training for and have never had any problems going back to the 20 milers when needed, so it works!

ST / MrZ I might well enter the 1/2 at Challenge Henley just so I can come along for the Craic. 

Well I did swim yesterday, then ran 10K  slowly last night. This morning I cycled pre dawn and will do speed work tonight, still not 100% but not sick enough to do nowt either.

I went Christmas shopping at the mall last night and did the whole lot in 2.5 hours which included dinner in PF Changs, hardly another person in the mall, the joys of living in a muslim country! The other plus is that the Mall is a 2 minute drive from home. Boy am I going to be screwed in Wiltshire

12/12/2012 at 06:53

Morning! Done my Xmas shopping on Amazon.

loving the new emoticons! 

12/12/2012 at 07:34
Morning gang. My Christmas shopping was started beginning of November and I still have a few bits to get

O4S - thanks for supporting me when I fall off wagon!

Great to see Mozza popping in with all his knowledge.

Welcome to all the new guys.

Carrot - bet you had fun last night. I think we're doomed now.
12/12/2012 at 07:43

Woke this morning to a temperature of 0.2 degrees [not a mistake] inside our bedroom.    I know we think heating a house in the morning is pointless since we are up and out within 15 minutes - but this takes things to a whole new level.  In fact once dressed minus 3 degrees outside felt positively balmy!  Good run into work and will be lecturing at 9.00am wearing my 'Bah Humbug' hat, assuming any of the final years manage to get there in time!

DD:  as you say - you are going to be seriously screwed in Wiltshire

AA:  we could save ourselves a lot of effort if we didn't bother getting on in the first place

12/12/2012 at 07:55

I agree with Paul and Sarah.....will defiitely be sticking around!

O4S - That's one cold bedroom

Struggled with my run last night, as the pavements were very icy. It was hard to find any traction. I'm glad I managed a lunch time session too. Is their any negatives of breaking runs up into smaller runs if you still get the same daily mileage in? Sometimes I find it hard during the week to have a dedicated time to do it all at once?

12/12/2012 at 08:44

Shady:  Splitting them up occasionally can get you used to running on tired legs, which is always a good idea, but obviously you need to get in plenty of the longer continuous runs as well.  In the winter I do find that two or three shorter runs a day fit are easier to do and it means that at least some of your running is in daylight.  When i did the three shorter runs yesterday the last one was the faster run - legs tired after half on Sunday, tempo run Monday and 2 earlier sessions - so you get the feel of how trying to keep the pace up towards the end of a marathon will be.


12/12/2012 at 09:13

DD -  You'll be OK in Wiltshire, can't beat Swindon for a shopping experience.

Paul -  With your times for 10K and HM, with the right training 3:30 and below is very doable.

Ady -  Doing doubles help get the mileage up, I'll be doing doubles all next week cause I'm on night shift, but you still need to get the longer runs in.  ie doing 2 x 5 milers in a day does n't equal running a 10 miler.

Day off work today so just over 11 frosty miles done at 7:42 avg. Rest of day to be spent  Xmas shopping and catching up on TV.

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