RW Forum Six - Sub 3:30

Simon- as I was reversing out and hit the other car and it blocked me in that was not an option not that I'd do that anyway . Damage only minor paint scratches--- and whiplash no doubt . Quicksand is great for Sprint training .

Spoons- I love beaches and the sea .- couldn't live in the middle of a country away from the coast.  Nice 14 miler.

Red- great run in awful conditions . I had to run through a pond across the road in the last mile . Decided to do that rather than double back and add three miles to my run . 

Oomp- don't worry about the DM experience it all counts . 

I see Murray blew it . can't say I'm didisappointed . Hope the reds do better later.

Hi gang!

Think I've managed to read back through - loads of epic runs being completed in the snow/rain and wind!

DD - sorry to read that illness derailed your marathon, but what an awesome effort and great result!

AA - great to get that first 20 out of the way - and on the treadmill, you are hardcore

O4S - you've had such bad luck with the weather interupting your runs recently - hope the flooding stays away!

Barry - super fast 5 miler, well done!

Mr Z - awesome time on feet run.

Ventured out on 1 run mid week, 4 miles, the paths were all frozen so ended up running in the road and dodging cars, not much fun, so didn't venture out again! Been to spin twice though, this morning the bionic woman had us doing seated climbs and standing sprints, glutes are definitely getting stronger with all the high gear climbs

So which way are people choosing their training MPs?  Using current pbs to judge it or basing it on the time you want to achieve in the marathon?

OOmpa - sorry because I know I've asked you this before but I keep forgetting.  What is your marathon pb?  I've given you a column on the Team Minni PB Sheet (you can also take this as confirmation you are now a fully fledged member of the team having passed all the tests ) then I don't need to keep asking!

I used to try to train to the time I wanted to do in a race and always failed but now I train to current fitness and have achieved pbs from that.   I remember Nell saying she wanted sub 3 and just trained to those paces.  She did achieve it albeit with a bit positive split.

DD, really well done for continuing when under the weather and still getting such an awesome time, and at the same time such a shame that you didn't get to see what you could have done as you were flying in your training.

Some great long runs being banked including in the snow and on the dreadmill.

I was struggling to get the training in at the start of this week, but I've done better over the last few days to get in some cycling.

At long last I made it to a physio today. Have some strengthening exercises to do and a new stretch to add to my repertoire. Problems seem to be coming from my weak ankles, although I've also got weak glutes and tight calves. Feeling positive that I should be able to get back up and running again, although the target is likely to be short distances this year.

Minni- 're MP ..I suppose the starting point for me is my last marathon and then look at how I'm running in March to decide what pace to try in the race itself with the benefits of taper. I will probably try one tempo a week from next month at the pace I would ideally like to run at and add a few miles each week to the taper. if I find that too difficult to maintain I will drop the pace . I'll probably do this on the TM.  Probably more scientific ways of doing it but that's what I plan unless someone suggests a better way

Becsa- good to see you back . 

AA- very nice MP average overall run and total for the week . Another week begins ...

Minni wrote (see)

I could tell you Oompa but then I'd have to kill you.

I went from 3:28 to 3:20 and you've G??tterd??mmerung speed than me so hopefully sub 3:15 will be yours.

Minni - Can I have some of that G-terd speed, was that the secret to a sub 3:30 mara

Alright all. 18 done today along the river Lea to Broxborne wit blustery strong winds - but in the sun at least. But I can't say it was enjoyable. In fact I was cursing marathon training for the last 4 miles.  But I'm on schedule and taming the demons. Don't know why some of you have the long run as you favourite workout. Give me intervals on the track anyday!

DD - sorry to hear things didn't go quite to plan - I suppose it is a reason to have a backup marathon in the bag for a month later and sit out the race if you are ill. Am thinking about siging up for Milton Keynes again for that very reason.

2old/Chick/Spoons/Red/Ant -  Good runs in difficult conditions.

Oompa - Nice TM session in the heat. Learn to embrace the joy of treadmill running.

AA -  Very good MP run.

Minni -  MP is a  no brainer for me, based on last autumn's races and current form it's  7:20  for me, has been for the last few, hopefully this time.