RW Forum Six - Sub 3:30

Minni v Dubai Dave

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21/01/2011 at 20:29
CG & Minni, sounds like a plan, good luck to you both
Dubai Dave    pirate
22/01/2011 at 03:42

MInni /CG Good luck at the BM.  I would think 7-30's is about right from what you have both said about training lately. You can always pick it up if your feeling good.

The weather at Dubai marathon was kind this year, 22C and overcast. I had a good day at the office with splits of roughly 1-43 / 1-41 for a 3-24-34 PB. I ran most of it while chatting away to the guy next to me, at 28K I decided I better introduce myself as I knew full well one of us was going to fall away sooner or later. So we shook hands and wished each other well, at 36K he said he was dropping back and I was forced to try and maintain those 4-45 min/K's on my own on a section of the course where there is zero support (there is not much anywhere on the course), fortunately I could see a club mate ahead who had overtaken me at 16K (we ran the whole of the Dubai 1/2M in December side by side) and chased him down, then it was chase down a runner from a rival club who I had never beaten and so it went on. Have to say that the last 30 mins were some of the hardest minutes I have spent racing, it hurt!  So I am living proof that you can run PB's / Sub 3-30 marathons off 30 mile weeks!

22/01/2011 at 06:49

DD - amazing time, well done. I like the marathons marked in ks - the markers come much quicker. I am also not a high mileage runner and rarely top 35 miles in training. Really pleased for you.

Psyching myself up for my 18 miles this morning. Its freezing!!

22/01/2011 at 08:03

Right, that's it.  I'm dropping my mileage back.....

Great report DD.  It sounds like you had to dig deep towards the end but you nailed it with a 2 minute negative split.  Fantastic work.  Did you have a pace in mind that you tried to stick to, or did you just go with the flow?  Well done and it give us all something to aspire to!

AA   Good luck wiht the 18 miler.  It'll soon warm up once you get going! 

JR/ Mr Spoons thanks for the good lucks!

I feel as if I've got a slight hamstring pull.  Nothing too sore but I am aware of it.  I've had my recovery skins on since my run yesterday and taking ibuprofen and hoping it'll not develop into much.

22/01/2011 at 09:51

Great race DD, I just hope the people you were chasing down don't realise what mileage you came off.

Good luck at BM tomorrow Minni and CG. Both your training seems to be going really well and hopefully that will pay off.

18 miles for me too today. Trying to warm up with a bowl of porridge at the moment. 

Dubai Dave    pirate
22/01/2011 at 10:46

Minni: The pace was very muuch pre planned  knew that a average o 4-50min/k's was going to give me a PB and a sub 3 hour age graded marathon, averagepace was 4-49! Don't take the low mileage at face value I spend another 8 - 10 hours a week cycling and swimming.

TR
22/01/2011 at 11:08

good work DD well dug out. The last 30 mins sounds like my last two VLMs.

Folks musnt get caught up believing that they can all run PBs off Tri/cross training though, there's no substitue for running impact miles, and running marathons off Tri training is very hard, and quite a bit away from where you could be with a running only approach.

22/01/2011 at 11:29

excellent result DD, well done!

Good luck Mini and C.G for tomorrow.

16 miles planned for tomorrow here.

Dubai Dave    pirate
22/01/2011 at 11:49

TR: True re tri training but perhaps less so for oldies like me, tri training is pretty well what all the references recommend once you are over 50. 

To be honest the inspiration for the last 30 mins yesterday came from this thread, how could I possibly be a mentor on a sub 3-30 thread if I couldn't still churn out a marathon in less than 3-30?

TR
22/01/2011 at 11:52
DD - sounds good, mental games are a very important part of marathon racing
22/01/2011 at 17:04
Well done DD
22/01/2011 at 18:17

DD - sounds like you were thinking of Minni then!!

My 18 miles didn't go well. Suppose we've all had runs like this and I tend to get them early on in the training and today was it. First 8 miles wasn't to hilly and I was averaging 8:30s which I knew was a bit quick. At 9 miles it was contiuous hills and my legs pretty much fell off at 15, and I stopped and walked for 20 seconds  at 16 and after a girly cry (bad week) pulled myself together and ran up the hills home but it has taken me all day too get over it. Feel exhausted. But I have been here before and this is my longest run yet on this campaign. I am now going to rest again tomorrow rather than a 5 mile recovery run. 35 miles this week in 4 runs and that's a lot for me. PS - time ended up being 2hours 40

Wobbled - how did yours go

Good luck with everyones long ones tomorrow. Special good luck to CG and Minni in their races

22/01/2011 at 18:38

Sorry to hear things didn't go to plan AA but good experience to draw on.

DD - Brilliant result!

We've got an early start in the morning but nothing like Minni's. Going to have an early night as not feeling great

22/01/2011 at 19:48

 AA  You've had a tough week and maybe your head was just too full of other stuff to focus on the run.  You might feel as if you've had a rotten run but you've got a 2hr40 in the bank and a rest tomorrow.  Hope things get better next week .

CG Hope you feel better in the morning.  I'm feeling a bit under the weather myself tonight but I think it has more to do with the bottle of wine I drank last night .  I'll look out for you tomorrow.  If I don't see you till the end: have a good one. 

kiwirunner10 wrote (see)

 What pace do you usually do your general aerobic run at?  I managed 7 1/2 miles last night, only averaged 8.45, felt really tired.  

  My general aerobic pace is about 9 m/m Kiwi but they have generally been a bit quicker on a flatter course and a bit slower on a hilly route.  I think 8.45 is spot on.  Its weird but sometimes the slower I run the more tired I feel.  Good luck you and others, wobbled, with your longs runs.

DD What a Hero.... 

Dubai Dave wrote (see)

To be honest the inspiration for the last 30 mins yesterday came from this thread, how could I possibly be a mentor on a sub 3-30 thread if I couldn't still churn out a marathon in less than 3-30?

......and you got your sub 3 age graded marathon?    The swimming and cycling must help your general fitness, which has an impact on your marathon times.  I know if the summer when I'm cycling I feel the difference when I'm running up hills (they seems easier). 

......and not an axe in sight.... 
22/01/2011 at 22:31
CG, hopefully just nerves and you'll be fine in the morning.

AA, never mind. It's done now. I sometimes think the tough ones give you more strength than the easy ones.
22/01/2011 at 23:09

DD, congratulations. Great result.

 Mimmi and CG, good luck for tomorrow.

AA, seconded to Mr Spoons comment. Going through tough moments in training definitely helps me going through tough moments in racing.

Edited: 22/01/2011 at 23:20
Dubai Dave    pirate
23/01/2011 at 05:19

Morning

Minni / CG:  good luck for today, its normal not to feel 100% the day before a key race, I was convinced I had a cold coming on the morning of the marathon... Its just your brain playing tricks.

AA: You got out there and did it, we all have tough days. But remember you never regret the runs you did its the ones you didn't do that you regret.

Go well all of you.

23/01/2011 at 11:15

AA sorry about the long run, although I agree with others that it sounds like a blip brought on by a hard week. Mine went well yesterday, following a horrible run last week and funnily enough I'd been saying on the general thread that I seem to have a regular 16-miler nightmare that hits early in the campaign, so I think you could be on to something.

Hope you made it out OK today CG, looking forwad to your and Minni's race report. 

23/01/2011 at 13:40
Will do a report when I get home but a bad day at the office. 1.39 but had a shocking run due to cramp. Tired muscles? Not a happy bunny
23/01/2011 at 13:57
Managed a slow 17 miles here this morning, averaged 9.14. Legs were tired + achy, longest run yet though, just thinking endurance/time on feet... planning more sleep next week, this week was manic with report writing + assessment marking, thinking 6-6 1/2 hours sleep isn't enough with this training!

Looking forward to your race reports Minni + c.g
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