RW Forum Six - Sub 3:30

Minni v Dubai Dave

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31/10/2013 at 22:58

It always takes a bit of time to get those pb marathon legs back to normal KFC. 

Shazmo - hello! Tbh I don't think your 3:51 was that far off your 3:39 and you didn't race it. I'd say take a week or two off then a couple of weeks really easy so you're recovered and refreshed for marathon training.  Most of us (all of us ladies) on here have GFA London places although some are building for other marathons. Stick around. (Hope you're a drinker too? It's compulsory! )

simon - entering again? 

31/10/2013 at 22:58

KFC- probably still recovering from Leicester. 

Simon- go for it- you know you want to and I'm sure we could drum up lots of support

Spoons- bet you won't holiday from your am reps 

Just over 12k on the TM today in an hour taking my monthly total to 101 miles. 55 miles a week still seems a long shot. 

01/11/2013 at 07:45

lol, Minni, i love that you got a place for Berlin, when you didn't want one! like others have said it is a fast flat course + just think of the wonderful German beer you can have post race

Simon, got an email about that yesterday, will be interesting to follow, from memory mist of last year's runners were successful with their goals...

AA - that shock wave treatment must be fab

 

 

01/11/2013 at 07:48

KFC - i think mr Kiwi would have a heart attack if i entered him for a marathon! i've promised to take him for a gait analysis so he can have some shiny new trainers, that sofened the blow a bit

welcome Shazmo - lots of people on here use p+d, you'll get great advice + inspiration

01/11/2013 at 08:27

Hi Shazmo

1st - 3.20 plank, 60 press ups, 40 squats, 23 lunges, 8 side plank leg raises  
01/11/2013 at 09:13

Bloody hell, Minni! I bet loads of people would kill for a Berlin place. Can't you just use Berlin as your Comrades qualifier? I bet it's internationally recognised and all that...

Yeah, Simon, go on! You have a great story this year, recovering from that horrid accident that wrecked your shoulder. From zero to sub 3:30... Sell it to RW  We will all support you and vote for you

Shaz: Welcome. Don't I know you from the P&D thread? I went from 3:39 in 2011 to 3:29 in 2012 - c'mon, if I can do it, you can do it too!! 2old, DD (Dubai Dave) and I are going to Boston too. Although I am no longer PB hunting as a spinal injury put me firmly back into slow and shit camp . I've just started to resume something resembling normal mileage but everything is run ever so sloooowly (9 - 10mm)

Great to have new people on here

Good mileage there 2old. I'm around 125 for the month, so pretty similar. 28 in 4 days  guess I will back off a little and probably rest tomorrow.

01/11/2013 at 09:18

Chick - the problem is it's not in the school holidays and all available flights would mean an extra 2 days off.  I wouldn't mind but I'm requesting time off in the same academic year for comrades so a bit cheeky. 

Does anyone have a private jet? 

 

01/11/2013 at 09:27

kfc. wrote (see)

Freemers - 6k at 5k pace?  no wonder you felt it!

 

Yes, but don't forget I am a bit of a one-pace-pony at anything less than about 10 miles!  So it's all relative....

AA - only 10 miles....slacker!

Hi Shazmo....welcome to this madhouse   3.51 is pretty good just trotting around! So you should definitely be able to knock a chunk off your PB next year.

Minni - do Berlin....it would be a shame not to take up the place..although Loch Ness sounds like a good one too. 

I thought about entering the Asics comp but can't make the first two of the training days so that settles that!

Edited: 01/11/2013 at 09:29
01/11/2013 at 09:30

Just seen we've gone through 33,000 posts....not bad in less than 3 years

01/11/2013 at 09:51
Yes Chick, you know me from the P+D thread. After I ran 3.39 I didn't think it was possible to get any faster but I've taken heart from what you said - that the leap from 3.39 to 3.29 is possible for a lady of my age (will be 45 soon - think we're of a similar age)

I followed the P+D up to 55 miles last time but tended to substitute recovery runs with x-training. This is because I have a mild scoliosis of the lumbar spine and try to limit the amount of impact sport I do. Touch wood, I don't t actually have any back pain and I've been advised by a specialist that I'm no more at risk of back trouble than a person with a straight spine, but all the same, I cut out the recoveries and just did the key sessions. I'm going to do the up to 55miles plan again but try to throw in some recovery runs. I'm going to work on my core and flexibility as I'm lacking in both areas.

I hear what you're saying about taking it easy between now and commencement of VLM/Boston training (9 Dec). I may be completely deluded but I was thinking of x-training and maybe running three times a week max and concentrating on getting nearer to goal marathon pace runs (8mm) on most of the sessions. At the moment goal marathon pace feels more like threshold pace to me, but I'm thinking practice makes perfect. Once marathon training starts properly in December I'm hoping then that 8mm will feel easier. What do you think?

Incidentally, my HM times are not the best - I'm yet to go under 1.47, although I haven't tried very hard to reduce it - so again I'm doubting my ability to get 3.30 marathon if I'm yet to achieve the same pace over HM.

And (most importantly), yes Minni I definitely like a drink!!!
Edited: 01/11/2013 at 09:54
01/11/2013 at 10:09

Shazmo - you are definitely in good company and not too old for a PB...I knocked 8 minutes off mine this year at VLM (aged 44). In fact I think I've taken over 30 minutes off my PB in my 40s (just realised that!)...Minni is similar age too and also getting quicker.

I'm no expert but I'm not sure I would be doing all my runs at my goal MP at this point, especially if it's feeling more like threshold pace.  I'd probably do one run at that pace, and also throw in some faster intervals every couple of weeks.  And keep up a long-ish run too, doesn't have to be mega miles but will just be easier to crank up the distance when the schedule starts.

I'd also forget that HM PB because it can't be a true reflection of your capabilities - as you say you've not tried hard to reduce it. 

01/11/2013 at 10:19

Just back from gym. 13.5 miles on bike followed by a 3 mile run yes I actually ran   I did 2 miles last week with a minute in between and my foot felt ok. so thought I would try 3 today. I'm not counting chickens and all that I'm just gonna take it really slow build up and hope that it doesn't stiffen up. Didn't hurt when I was running. And it has definitely improved in the last 2 weeks. Fingers keeping tightly crossed. 

01/11/2013 at 10:29

Hey, that's great news, AA

Shaz:
wot Freemers said - we are of similar age here (I'm 45 too) and there's no stopping us lot - I'm pretty determined to set PBs for as long as my body allows me to. Well, it's just thrown a bit of a spanner in the works but hopefully only temporary.

And I have to second what Freemers said re. MP too. Wouldn't do too much at MP at this stage. Slow base miles were my trick to eventually become faster. If your base is right, MP will feel a lot less daunting. BTW, my HM times were never spectacular either. The only distance that counts is the marathon, innit ?

01/11/2013 at 13:02
Haha yes, quite right Chick - marathon is the only distancethat matters

And I understand where you're both coming from. Think I was being a bit over ambitious trying to run everyting at LT pace (aka my new MP goal!)...I'll be worn out before proper training commences.

Full of a cold today, so won't be doing anything just yet.
01/11/2013 at 16:02

Shaz - looks like you'll fit in nicely here.  Cheers! 

Chick - that's a great way to think about it: as long was my body will allow.  Age doesn't really matter its all about what our bodies will allow.  I think my body is having a nap - I've hardly done anything this week!  

 

01/11/2013 at 16:29

No Asics target 26.2 for me this year. I don't think my employers would be too impressed, if I go off to boot camp in Birmingham whilst I'm still off on sick leave.

5.5m @ 8.54 ave pace for me today. Shoulder still sore, so still limiting arm movement, but getting there slowly.

Shaz - Welcome, Minni and the other P&D stalwarts will be able to get you to your goal.

 

01/11/2013 at 17:11

'As long as my body will allow'     Hmmm. 

The impossible is fine, miracles are different 

If I did a 'real' PB now ( as opposed to an age group PB) I reckon I could make a fortune out of selling the secret! (The secret of course being not to start running until you are an OAP)

Dubai Dave    pirate
01/11/2013 at 17:41

Shaz: Welcome to the mad house, its run by women so you will be fine!

Minni: im always entering ballots for races i dont want to actually run, hence im doing the Grizzly in March. I also seem to have entered RAB again next Sept. Not to mention all mates wanting me to run the Wall in June. 

Actually ran 11 miles on the trails around here this morning, first double figure run since Henley. Sunshine helped!

01/11/2013 at 18:35

ok, cat among pigeons....

are good for age places unfair, and too easy for the girls?

e.g. as a 37 year old blokey I have to run sub 3:05, but an 18 year old girl can run 3:44 and get a GFA place. For me to get a GFA place with 3:44 I would have to be over 60 years old!

I know there are more men running than women, and appreciate it's as much a case of encouraging women to run as anything else... and this isn't a dig at the girls who train harder than me!!!!

01/11/2013 at 18:41

 Brave words..... 

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