RW Forum Six - Sub 3:30

Minni v Dubai Dave

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23/03/2013 at 16:57
Afternoon all.

Minni - what a great run last night. Major confidence booster

Chick - great interval session.

Freemers - what colour?

Spoons - I'm all for intervals and threshold runs on the tready!

Redders - really sorry to hear about your dad. Don't worry about MK, like you say you'll easy get round.

I had an absolute shit run yesterday. Made the decision to run long but wasn't properly fuled or hydrated. Set off into a strong wind and when I decided to pick up the pace to mp there was nothing in my legs at all I kept going, ran out of drink @8 miles and the only reason why I pushed on to 18.4 was the thought that it counted as a long run and I wouldn't have to bother again over the weekend. I know we all have shit runs during training and this was definitely one of mine.
Onwards and upwards, 4 recovery done on the tready today ad gonna try and mp run tomorrow. The good news is that it was really snowy all morning today so glad that it was out the way.
23/03/2013 at 17:00

Spoons - Only use the treadmill when adverse weather conditions or returning from injury. Less impact on legs is one positive  for the injury prone amongst us.

Chick - Nice repeats, sorry to hear you had a bad experience with a treadmill, don't let it put you off there are good treadmills out there.

Red -  Fingers crossed for your dad. Enjoy your long one if conditions allow, if not give the tready a go.

Col - Don't worry about your run, you have shown you have got the pace in your legs.  If not  a progressive how about 3 easy, 3 MP and repeat for next weekend's long one.

Another long x training session for me this morning, trying to get some decent endurance so 4 hours on the elliptical, 12, 13, 14 then 15 kmh for each of the hours, the last hour got a bit grim.

Good luck to racers tomorrow.

 

 

23/03/2013 at 17:28
AA- the HM will still be in your legs. That's a good LR byanybodys reckoning .How many more have you got planned? Intervals and threshold on the TM....and the odd 20 mile run too!
Barry- 4 hours? Epic. It will be facinating to see these sessions translate into your marathon. I agree some TMs are not worth using.
23/03/2013 at 18:21

evening all,

O4S - sorry to read about your health concerns, hope it all works out for the op and all is ok.

Redders - hope they find out what is wrong with your Dad soon!

Minni - awesome session last night

Barry - 4 hours, that must have been mind numbingly boring but great training!

AA - don't beat yourself up, your fantastic half will still be in your legs and just put it down to a bad day at the office, at least you got it done before the snow came along!

Really feel for you guys out there marathon training in this shite never ending winter!! Snowing down here again today, I've been under the weather with lurgy all week so haven't been out in it but lots of others have had to. Was nearly hit or miss if they would run the Brentwood half marathon tomorrow but it is going ahead - Ant are you running it?

Good luck to all the racers tomorrow! As usual shall look forward to reading your reports

23/03/2013 at 18:44

I've just read back about 10 pages and lots of great running going on I hope all with injuries/health concerns get well soon.

I'm guessing taper madness will be here very soon for all that are completing a spring marathon. I just can't get over how awful the weather has been and you have all been so good by keeping up your training.

I've been quite good and keeping up with most runs but have not ran all of my long runs that I predicted on Jantastic. Has everyone completed there race/time trial for Marchi'vehadenoughnowolous? I need to fit in a 5k before the end of March so will try and do a parkrun next weekend, we was going to go away but if the weather continues like this we wont bother 

Barry-4hrs!!!! Fair play to you.

Good luck to all racing or running tomorrow.

23/03/2013 at 18:48

Red - the waiting game must be awful, hoep you get some answers soon

Spoons - I have run my intervals on the treadmill when the track has been closed due to snow and ice and there's no clear footpaths to run on.  I have also done a few runs on the treadmill when I've had a niggle where I'm not sure if I should be running or not - you can press stop on a treadmill as soon as it starts to hurt, rather than have to walk 4 miles home.  I did used to do all of my speedwork on a treadmill, my first sub-3:30 marathon was done off the back of treadmill intervals.  They mean you can't slow down when you're tiring without having to push a button, and nobody wants to do that!  Oh, and you can run with your ipod in, Foo Fighters full blast is awesome for speedy sessions! I have a spreadsheet with all of the mph / kph conversions to minute miles if you want it emailing?

Free - and that Hollyoaks nobody will be starting in front of us at VLM! As per Oompa, even me and my dodgy foot have done more than that this week. 

kfc - the snow seems to have been very selective, we woke up to a good covering yet a parkrun 10 miles away has photos on FB with not a flake of snow in sight! At least you don't have to worry about the DNS now.  Hope the bloods give you some answers.

Col - running up and down a 1.5mile stretch sounds worse than a treadmill!  Well done getting the run in.

Great session Chick, some speedy reps there

Better to have a crappy long run than a crappy race AA, at least you've got it done and out of the way.

Gazelle - my time trial is tomorrow!

Planned a rest day today but ended up doing around 3 miles easy - first doing two laps of my parkrun course to check see if it was run-able, then running around again putting the signs and arrows out.  We had about 2" of snow overnight but it was fine to run in, which was great as I didn't want to have to cancel the run.

Thirsk 10 is indeed on Minni, all that remains now is for the Carrot/Parsnip duo to hold it together with our various ailments and hope we get to the finish in a decent time!

23/03/2013 at 19:49
Barry - well done for getting 4 hours done on the cross trainer

Chickadee - speedy intervals and no niggles make for a great day

AA - as others have said last weeks half will still be in your legs. You still got a good long run in

Minni - thanks for the advice on next weeks long run. I was planning on a progressive type of run with some marathon paced miles towards the end. I haven't really done much in the way of marathon paced runs. I have added some marathon paced miles in 3 of my long runs and that's it. For a future marathon I will maybe do more marathon paced work in place of the tempos.

I will decide on my target time after next weeks 20.

Best of luck to those doing the 21m race tomorrow and the Thirsk 10.
23/03/2013 at 20:44

Col - Tried to message you but still no go. Not sure of your surname but if it's you thanks for the donation.

23/03/2013 at 20:56
Barry I'm mega impressed with your cross training. Do you remember sal on the 3:15 thread, last year I think. She was injured and x trained virtually right through the marathon campaign and came out with sub 3:15 on the day.

AA no need to dwell on that run. The HM would still be in your legs and at least you got it done.

Good luck tomorrow Carrot.

Kiwi - yeah you're the lucky one not doing marathon training.

I'm thinking of a summer of shorter distance after the marathon. Few 10ks etc. obviously I've been drinking!
23/03/2013 at 21:31
Lol minni - you hate 10ks!!

Carrot - good luck for tomorrow's 10.

Freemers - good luck with you 21. And I know there was someone else running it too...????

Barry - well done on your mega gym session. Must be so frustrating. Hope you're getting on with the ladder ok?
23/03/2013 at 21:45
Minni - normally when people have had a few, they sign up for some mad extreme/ultra event, not 10k's. I don't know what my excuse was, I hadn't been drinking.

Barry - 4hrs on x-trainer sounds tough, well done.
Edited: 23/03/2013 at 21:46
23/03/2013 at 21:58
A 10k is a mad extreme event for me Simon! Lol
Edited: 23/03/2013 at 21:59
23/03/2013 at 22:43
Minni - You mean your not doing the 300 mile version, Newcastle to London in August?
23/03/2013 at 23:06
Simon- its windy out there. Hope you've weighted down your bike for tomorrow . At least there's virtually no snow from southport to my neck ofte woods
Minni- can you find several 10ks and 5ks to doin one day? Oh yes if they all add up to 42k its another marathon.
23/03/2013 at 23:24
2old - Hopefully it will be like today, just cold and windy. Plan to go down Rufford, Mawdsley, to Rainford bypass. Then thru Rainford , Billinge, Ashton in Makerfield, Golbourne, to Culcheth. A few miles past there will be 35m, so then refuel and head back
23/03/2013 at 23:28
Simon- bickerstaffe is about as close my route will be to yours ....just cold and windy? ....it's ffffffreezing ....enjoy
24/03/2013 at 06:51
Good luck to anyone racing today I'll catch up properly with what's been going on here over the weekend once I'm back from my exam - panic!!!
24/03/2013 at 07:58
Just getting my excuses in early...a few days ago I tweaked a muscle in my lower back, but it wasn't bad and I thought it had eased off. Well I must have slept funny or aggravated it somehow as I woke up this morning and could hardly get out of bed! And putting my socks on was tricky...anyway I've taken 4 paracetamol and hopefully that'll numb it. I think it'll ease when I run as movement seems to help and with any luck I'll be OK, although I suspect tomorrow morning could be interesting. If it doesn't ease off I do have the DNF option as it's 3 laps. Wish me luck

SS - good luck in the exam!
24/03/2013 at 08:01
Good luck Freemers! DNF is the best option if its not right. Don't push it - it's not worth it at this stage.

SS good luck with the exam and happy birthday!
24/03/2013 at 08:36
Ditto Minni.
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