RW Forum Six - Sub 3:30

Minni v Dubai Dave

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28/03/2014 at 22:08

Minni ((())) see how you feel in a week. I have already decided no marathon training next spring, it is starting to get me down especially as these days it always aggravates my back.  Going to concentrate on shorter distances, up to HM.

Did 20 miles on the hills of South Wales today, rain, sleet, thunder etc .  Just walking but very hilly. Now in a Premier Inn in exotic Pontypool and looking forward to an early start tomorrow for 30 miles.

Will catch up properly and do report when we get home tomorrow evening.  Definitely on the white wine cure tonight.........

29/03/2014 at 12:29
Glamorous lifestyle, O4S.

Hope yours are only taper niggles, Ant.

5 easy off-road miles for me. Left hammy still tight and I can feel my back but the taper will hopefully sort me out.

Runner's passport arrived today very excited now. Merchandise doesn't normally float my boat but I really really fancy that hoodie. Sad or what?? But hey, I'm only going to do Boston once and who knows, it may well be my last marathon if my back gives up on me :-/
29/03/2014 at 13:15

Quick check-in to wish all of those racing this weekend good luck.

Don't get crocked!

29/03/2014 at 15:40

2old said: "KFC-pull yourself together---didnt you pull a good VLM out of the bag last year?"

Yeah, but it really hurt and I vommed outside the chandos...  I'm just not ready to go there psychologically yet...


JackHarris87 said: "Kfc - I'm expecting pain, and up for it"

Wish I was...  


After another week off I went to parkrun this morning.  Went through halfway too fast at 20.20 pace, and hurt my way through the second half to finish in 20.59.  Meh.  Gonna get a 20 in tomorrow.


Good to see you back in the gym oompa - you'll be ripped in no time with all that core work...

Carrot - thats gonna be a huge PB tomorrow!  Have a great race

O4S - a pb is a pb! Nice one

Hold fast in the taper everyone - we know this is when everything goes wrong, but we usually pull it out of the bag on the day.  

Good luck tomorrow racers!

29/03/2014 at 16:15

Hi 2old, Nice last LR. What time are you after on the marathon?

Hi Barry, I am with you and DD on that one. My two 11 yr olds are far superior than me in the pool. I can just keep up with my son in a race at the moment. He will be skinning me come the summer! My daughter just glides along...Had to take my hat off to my son when he swam 100 lengths for sports relief last Sunday, I'll stay with the terra firma I think :0)

29/03/2014 at 18:48
Barry - I am doing London marathon this spring. Last year I raced sparingly in the run up to my spring marathon and had a bad marathon. For my autumn marathon I raced 3 weekends in most months and only did 2 runs of 20m and had a good marathon.

Carrot - good luck in your 5m race

It was the Omagh Half Marathon for me today. Finish time on my garmin was 1:27:40. Happy with that. Conditions were good and the course is undulating but no big hills.
Dubai Dave    pirate
29/03/2014 at 21:46

Col: nice ½.

kfc; good park run

6 miles for me this morning, it was a struggle. Left groin niggling, left knee creaking, right achiles sore, im not injured as you cant run 20 miles injured or even 6 for that matter but by god im creaking! 

Off to Belfast tomorrow night to renew passport as only place i can get a Monday appointment, expensive passport but hey ho client is paying. 

30/03/2014 at 09:33

col - fantastic half. Well done. 

DD - I creak continually now too!

kfc - good luck with your 20 today. 

Last long ones for the Boston possy this weekend then!

hows the taper madness affecting everyone!? 

i did 3x2k reps on Friday. Yesterday was the hangover from hell. Out early this morning for 6 miles with 7 lots of strides. Waiting for the energy to kick in. It isn't! 35 miles for the week

30/03/2014 at 11:45

col: awesome HM

DD: creak away    it"s an age thing I guess. I hurt in places I never used to hurt before. Guess I ought to rethink my training. The speed work on Wednesday nearly broke me.
2k reps - ouch. AA

Final 22 miler done - yay!!!!! All I can say is bring on the taper. I'm proper knackered. Did the type of long run that Gobi recommended for Doppy , the W50 who was going for sub 3 in Barca. Basically run veeery slow for 13-14 miles, then do 7 @ MP and a cooldown mile. He said I should aim for 9:15-9:30 on the slow section. I failed. I ended up nearer 9:10 but that was OK. My HR was beyond a joke and it felt odd at first to run so slow but the purpose was to simulate tired legs at the end of the marathon and boy, did the slow jog tire them out. I was mighty glad to be able to ignite the turbo and blasted 7 and a bit miles at 7:24 pace despite running on my hilly route. It started with a quad crushing downhill section just to be followed by the steepest uphill on the route (I think it's an 8% gradient). Another short downhill and then a 2 mile slog up, up, up. Few miles of gradual ups and downs and finally a longish downhill again before one more steep bit over a bridge. I felt great though. Legs were tired but I held the pace and didn't slow. I'm a very happy chick today

30/03/2014 at 12:13
Chick- nice 21- perfectly structured for Boston up and down hills and pace
Can't believe its taper time even if next week is about 50miles
AA-great reps. Looking good for London. Did my LR on Friday. 18 to finish off next week sometime
Col- cracking HM- marathon target?
DD- keep creaking , not long to go.
Nell- target time? Beat last time there of 3.12 orSub 3.15 all being well.Like you I spent years by the pool side watching the kids .
Carrot- fast ykw there. Good luck with the 20. You
Know you live for the pain
Warm in London this weekend-you VLMers better do some runs with an extra layer on to acclimatise just in case
Hope to get out before the Liverpool game otherwise it may be a late run
30/03/2014 at 12:24
Kfc: sorry I missed your pain-tastic ykw there. Ouch. Still a time I'd kill for.

I'm so glad we are tapering, 2old. I'm so not going to do anymore speed work now. Supposedly there are 600s on Tuesday but I promised my beaten body that I would be sensible over the next few weeks if only it held up today 7:24 is sub 3:15 innit? What WAS I thinking ?? Good to know I can go slower on April 21 and hopefully get my sub 3:20 without to much pain.
30/03/2014 at 12:35

Cracking HM time Col

Great long run Chick. Looking good for your marathon.

Good 20-miler for me too this morning. Did the first 17.5 at just over 8mm then got bored so picked it up for the last 2.5 miles. Last two mile splits were 6:54 / 6:43. Overall average was 7:55mm

30/03/2014 at 15:46

Col - Very Impressive Half, close to your PB? I'm liking your training plan and it works for you, most would shy away from racing a half 2 weeks before the full.

Daren -  Very good long run, are you regretting not doing a spring mara?

Chick - Very strong long run, looking good for Boston.

kfc -  Very decent  parkrun, given your recent training, how was the 20?

Nell - 100 lengths, I need to get up to 16 and can't currently do one.

Another practice swimming session this afternoon lots of leg kicking, with Pink showing how it's meant to be done.

30/03/2014 at 17:27
Barry B, 2Old - thanks, I'll try to get bumped up a pen or 2.

Lots of top running everyone.

Chick - sounds like a beast of a lon run.

My first marathon taper, it's a bit strange. I felt like running yesterday but didn't, it would've made my week's mileage as high as the previous week. Just 16 miles for my long run today. 12 x 8:40ish, 4.2 x 7:55ish on my local route, which is somewhere between undulating and hilly. Legs have been feeling fairly fresh.
30/03/2014 at 18:26

Col congratulations on your HM

Great long runs Chick & Daren

Tough swim session Friday eve using pull bouys & paddles. Had a lovely run along Blackpool's seafront this morning before heading home. Enjoyed the swim this afternoon as used it as a training session. Not sure Barry enjoyed it though!

30/03/2014 at 18:34

So, 20 miles in torrential rain on Friday and a further 30 miles in sun on Saturday, with about 7,000 feet of ascent.  Just what you need on a taper after a 5 mile race

Weston Prom Race Report [race 7 of 9]:  Still feeling tired from the 20 mile race the previosu Sunday and with back and glutes demanding a rest - but our team is in the lead and we were a runner short, so all the rest of us had to step up to the plate.  My plan was to tuck in behind the second placed runner in my age group and then try to stay as close as possible and try to get past in the last few hundred yards.  I had won 5 of the previous 6 races, but only by a few places, so wanted to try and put the series win out of her reach.

Gentle warm-up - feel stiff and tired, so try to find her at the start and stay just back.  Sadly the start is such a scrum [300 runners spread across the prom] that I lost her straight away and didn't know if she was behind ot in front.  Went off conservatively and hit half-way about 10 seconds slower than normal.  Going round the turn I spotted her 2 places back, no more than 10-15 yards.  Kept the pace more of less steady up the third leg and then turned back for the last run in - there she was still 10-15 yards back and obviously doing exactly what I had planned to do  

Knowing that I wouldn't be able to outsprint an arthritic penguin the way I was feeling, I started to wind the pace up very slightly about 0.75 miles out, then went back to previous pace - more from necessity than anything else.  About 600 yards out went again and thought I might have cracked her when I heard footsteps coming up behind.  Passed a couple of blokes and still the footsteps were coming closer, so hit the after burner and just pelted for the line like a lunatic [this is recovery run pace for the rest of you!].  I saw 36.58 on the clock and thought I might finally crack 37 minutes, but not to be.  Official time 37.01 - in fact a 5 second PB, 88% age grading and then discovered it wasn't my rival coming up behind - she was actually about 9 places back.  Then I threw up [well nearly, definite heaving]

So a bottle of wine and two more chances to break 37 minutes...............

30/03/2014 at 18:57

Chick - well done doing that run!  I looked at it on doppy's thread but wasn't sure I could do the miles that slow at begin with.

Haha O4S - only you can taper like that!  That 5m race was very impressive for someone who loves the ultra scene and 88% is bloody fantastic.  You need to get yourself to the Locke 20 next year - you'd win as the prize list goes on WAVA.

DD - you're such a poser!

Brol - glad to see you getting back into it.

AA - nice drinking!

KFC - I can't remember the Vom outside Chandos!

Today was a make or break, do or die, kill or cure, shit or bust run for me.  The plan was 2:40 whatever distance that turned out to be.  I got psyched up for it but made the route one that I could cut it short if things weren't working out.  This particular route includes a couple of stretches on a cycle track, which also means 4 gates to go through.  I didn't want any excuse to stop so opted for the hillier road on these sections.

I set the garmin to show time only so I had no idea of pace or miles until I got home.  Ended up on 2:37 and 19.2 miles.  The last 4 were all sub 7:50 and I felt better than I have done in a month.  I've recovered well after and so long as there's no knock on effect on my hip it looks like VLM will be on.  I felt my hip/hamstring all the way but it didn't get any worse and if anything got better as I upped the pace.


30/03/2014 at 19:22

HI Chick, Nice LSR, I like the thinking behind that. Running that slow is really hard isn't it? I find it makes you feel sluggish and I can understand then trying to kick into the higher speed. Bet it felt good on those faster miles ;0)

Great run Daren and a right blast at the end!

Hi Barry, lol! Yes I suppose the kids have been attending swimming lessons since they were 6 months old so I hold that against them

Hi 2old, I will look forward to hearing how you get on..

Great report old4speed, love the line 'so hit the after burner and just pelted for the line like a lunatic' superb!

30/03/2014 at 19:31

We had friends round last night and with the clocks going forward it kind of knocked things out this morning. Wife announced that we were due round her mothers at 13:00, this was 9:30 before I had fuelled and hydrated for my 20 miler. So playing catch up before I had started! 

Revised run of 18 miles with 5 miles at around MP. Ran slightly faster than intended and it was a quick turnaround when back home and out again. Ended up running 18.5 miles in 2:25 and missed a proper stretch and foam rollering . Did it when we got back home, so fingers crossed I will avoid the aching later! Run was ok, and enjoyed the MP section. Pretty misty and damp in Edinburgh so it was really a case of getting this one out the way and the 2 mile stretch of hills on the way home didn't feel half as bad as last week ....

30/03/2014 at 20:35
Barry- don't worry you'll soon be knocking out 100 lengths of the pool .
O4S- love your tapering 7000ft !!!and race strategy particularly outpacing your imaginary rival .
Nell- nice LR- it's coming together for you
Minni- so pleased LR went well for you. You're going to have the best ever London.
Jack- enjoy your first taper. You've earnt it
Daren- why not do a cheeky marathon soon? Liverpool on 25th May? I think. You're ready
Chick - I've got 800s on Tuesday but will probably do some MP instead . I'm not going to injure myself now
Still have to do today's run.
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