RW Forum Six - Sub 3:30

Minni v Dubai Dave

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23/04/2013 at 08:22

Thanks for the encouragement guys

At the moment will be honest I am running 3 miles at 10:00 pace so a long way to go so if no one minds me posting here will keep posting. I dontkjnow about next year but will apply anyway. Livivng in Scotland now races seem so far away, in London would have a choice of half a dozen within 15 mile radius each week.

My small town (Helensburgh) hs a half in August which no way could I do this year but hopefully next.

23/04/2013 at 08:23

O4S: you just keep amazing us all! What a trooper. I wonder how many people would run a marathon and a 100 mile event  so shortly after having a malignant tumour removed ... Please, can those pesky things stop picking on you now? I think you've really had enough and deserve the rest of your life to be cancer-free....

Aaaah, love reading all those race reports. So sorry, Barry, that you had a bad one . Next time will be better, for sure.

Welcome AG and 3:30. Stick with us.

Cat Girl: I'm sure you will run more PBs. You may just surprise yourself. Don't give up just yet

Spoons: looking good there on the comeback trail

My DOMS has gone   this was really the weirdest thing ever -- it was at its worst during the race and on Sunday. Still pretty bad yesterday but I was already able to walk stairs normally, albeit a bit stiff-legged. Today they just feel heavy, like I'd done speedwork or something.

23/04/2013 at 08:36

O4S - whatever your legs are made if I want some of that.   ARGH MY LEGS!  

3.30 - up your way theres a 10k in Balfron on Sunday which is apparently great - not too far from you and I think entries are just open

Plans post marathon?  I've got Balfron 10k this weekend, then a mini bike tour, a sprint tri the week after, then a 4.30 jog round Edinburgh marathon next month.      Come on legs, speak to me...

23/04/2013 at 08:44


Thanks but wouldnt even manage that !!

But thanks for the encouragement and seeing so many familair name here makes me so sad I let the years go by. But I am so inspired by your all and just want to get on with training although it will be a long road

Thanks everyone of you for gving me back my mojo !! (not quite sure what a mojo is but everyone says it !!)

23/04/2013 at 08:45

kfc - good luck with those events! I'm not sure I'd be up to that lot...I'm not even thinking about any running until the weekend at that will be recovery pace at best!  My left leg is agony still, although my right is fine....might try some hopping?

O4S - 5 miles today

3.30 or bust - hey, I remember you from your old thread....hope this is the road to another good go at the 3.30 for you

AG - you have done exactly what I did 2 years ago...I was following Minni and AA at the start of VLM 2011 but didn't know them and so didn't want to say anything....but I jumped on this thread straight after and haven't looked back  Well done on your time - sounds like you're in shape for a lot better, just need to stop that waving

CG - hi...I remember you too from another thread (one of the earlier 3.30 ones?)...anyway, welcome back

As usual my race photos are all rubbish apart from the ones before and after  . Who has the one with the team before the start - I can't remember who had their number showing?

23/04/2013 at 09:00

Welcome back 3:30 If you're at 3 miles, just keep adding a mile a week and you'll be marathon fit in 23 weeks


kfc. wrote (see)

Spoons – some great runs there, loving how much you are enjoying it right now.  Is that 3 marathons you’ve got coming up now?


Yes, one in June, one in the autumn and one next spring.


AA. wrote (see)

Spoons - you really are back. Are you still planning on your half ironman in the summer? 

Not sure yet about triathlon plans. I'm doing an open water swim event on bank holiday Monday and would like to squeeze in a couple of tri's. I would love to but am unsure about training time.....

23/04/2013 at 09:01

I have a couple of great shots at the end with BA - we look totally cool and relaxed, as if we had just been for a nice lunch and an afternoon in the park, so who says the camera doesn't lie.

Hi again CG - I was asking AA on the way to the Expo if she knew what had become of you.  Don't despair on the PBs just yet, stick around and enjoy the banter here.

Just checked the GFA times for VLM, as long as BA runs sub 5 hours next year he will have a GFA in 2016 when he is 70 - which is enough incentive to have him agreeing to do another marathon next year [initially he was saying never again as he reckons 4 hours is now beyond him].  I reckon we could do sub 5 hours in a paired fancy dress outfit - Pinky and Perky anyone?  Tweedledum and Tweedledee?  Jekyll and Hyde??

Also welcome AG and 3.30 - stick around!

Spoons: you are coming back with a vengeance!

Chick:  I felt a lot of empathy with your Hamburg report, great time given you felt a bit out of touch with what was going on - any plans for an Autumn marathon?

23/04/2013 at 09:02
Freemers wrote (see)


CG - hi...I remember you too from another thread (one of the earlier 3.30 ones?)...anyway, welcome back


I think CG, 3:30, Minni, Freemers, AA, Carrot and I were all on the old 3:30 thread prior to Minni v DD...

Edited: 23/04/2013 at 09:03
23/04/2013 at 09:04

100 lengths in the pool for me this morning. No running today I'm coaching tonight. Must do some work now

23/04/2013 at 09:06

And me spoons, the work that is !!

23/04/2013 at 09:16

Freemers - its on my photos. 29044.  Its really good.

Please someone take this nauseous feeling away.   

23/04/2013 at 09:19

and who remembers Valuxian?  aka Tony Gardner.


23/04/2013 at 09:22

Morning all, hope you're all recovering well and stop feeling sick soon.

Welcome AG and 3:30.

6 miles for me this morning at roughly 8:30mm so already improving - so that's 2 miles on Friday, 4 miles on Sunday and 6 this morning. At this rate, I've worked out that I'll be up to marathon distance on May 13 Good to be back running again although I don't feel anything like a runner again yet!

23/04/2013 at 09:23
Minni wrote (see)

Freemers - its on my photos. 29044.  Its really good.

Found it - that's a great one...although the PROOF goes straight across my face (no bad thing really before anyone else says it!). We all look so relaxed

23/04/2013 at 09:26

Sorry I am only getting round to posting now, but I can't seem to access the forum from my phone anymore. I will have a proper read back later today. 

Fantastic running Minni, AA, Freemers, kfc, AA, FRC, Oompa, Chickadee, Speed Sheep, Carrot, Bolish, O4S and Barry. I was so pleased to see that many of you got pbs. 

It was a bad day at the office for me. I had made the decision to shoot for a 3:15 with a rough idea of getting to half way in 1:36:30 to 1:37. I started off way to fast, and even though I thought I was holding back I clearly wasn't as my first 5k was 45s quicker than I had planned. I then made mistake number 2 at about the the 5m point when a 3:15 pacer came flying passed me. In hindsight I should have let him go and stuck to my own pacing plan, but instead I decided to go with him for the next 6m when i was averaging about 7:12 to 7:15 per mile. I then settled more into a 7:20 to 7:25 pace until mile 17 and then suddenly my pace dropped to 7:40s. At 18m Minni and AA came passed looking very comfortable indeed. I kept the pace at 7:50s until mile 21 when my pace dropped to 8:40s and then it was 9 minute miling. By mile 23 my legs had totally gone and it became a real struggle to keep going. I tried my best to get going again, but it just wasn't going to happen. I eventually finished in 3:29:38. I am going to have to consider a different approach to training for the next time!

Other than my time, I had a great day. The crowd support was probably the best I have experienced. It was lovely to meet Minni, AA and Freemers during the race, and to meet kfc and Oompa in Chandos.


23/04/2013 at 10:14

Great photo at the start gang!  For the record the bloke on the end is not a forum member [or at least not yet]!

Meant tosay that my friend was second in the M60 category with 3.03.03  He is off to do the Belfast marathon in 2 weeks...............................

Col: I feel your pain!!  Still at least it was sub 3.30.

Daren: sounding positive, great to have you back

23/04/2013 at 10:25

(((col)))  but you still sneaked in under 3:30 . The temptation to start with a fast pace is sometimes just too strong. And you never know - it could be your day. Sometimes things just click, more often though they don't. We've all been there many times...

O4S: how fast is he ?? Wow.

old4speed wrote (see)

Chick:  I felt a lot of empathy with your Hamburg report, great time given you felt a bit out of touch with what was going on - any plans for an Autumn marathon?

No autumn plans. My body needs a break from marathon training. I will do more cycling (to please Mr. Chick ) and faster stuff over the summer. Hopefully a 1:30-ish HM in October and then start base building for a spring marathon 2014. Really tempted to do Boston ... 
Hamburg is on May 4 next year, that's definitely too late in the year. If we could get a Boston group togther it'd be fun

Edited: 23/04/2013 at 10:26
23/04/2013 at 10:53

Darren - good to hear you're getting back into it. 6 miles @ 8:30 is not shabby at all.

23/04/2013 at 11:10
Minnie - I remember Valuxian! Sorry to hear you are feeling so sick and hope you feel better soon.

O4S - your friend is amazingly fast and obviously recovers well too. Inspiring stuff.

Nice run Darren. Sounds like you're a runner to me!

7 miles undulating trail run for me this morning which was obviously a good workout as the dog is snoring loudly. Will also do the 3 miles to work later but not sure if I'll be running home as well.
23/04/2013 at 12:00

Col-dont fret about it -youve got what it takes. Have a break then review your training /racing for it and see where adjustments can be made. Im sure youll get a lot of ideas from this thread.Anyway it was a good run by you-that second half is tough.My enthusiasm disappears immediately once I head off away from Tower Bridge and it takes a bit to keep things on track. Sub 3.30 is a good time too though I know why you were disappointed but then at least you could run it and not have to sit it out and youll soon be fully recovered

O4S- so glad about the operation success and now you go off ultra-ing -VLM was a diversion for you I think. Where did you get the GFA details from? Has VLM published its 2014 requirements yet?

Daren-good to see you back-youll soon be banging out those fast times

CG and 3.30-welcome

Spoons-100 lengths sounds less than 2.5k for some reason. I had a sneezing attack last night as usual after a swimming session. Our open water swim training was cancelled as the water was too cold. Looking forward to swimming in non chlorinated water but not looking forward to freezing my b***s off!

Minni-look after your liver

Chick-glad the DOMS have gone-a 12 mile run must be on the cards now?

I had a sneaky peak at what marathons are coming up in the next 6 weeks or so but its more wishful thinking than anything. If i can recover enough to be able to run 5k so I can do a sprint Tri or two I will be happy....ok....less miserable



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