RW Forum Six - Sub 3:30

Minni v Dubai Dave

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01/04/2014 at 21:50

Gawd just going through the stuff for London and starting to feel those nerves already. Got the calculator out to try and work out some pace plans. Probably looking to divide the race into 5x5M races again with a target of 37-38 mins for them which would put me in the range of 3:14-3:19 if everything went to plan. I'm on the red start...

01/04/2014 at 22:22
2Old - I'm not so much nervous, very excited, and paranoid about illness/injury. The thing that's bothering me the most is that I don't know what pen I'll be in as a friend entered me without me knowing. I'm going to try to get moved up if I'm too far back.

Carrot - Calf was fine thanks. Feeling better now than it was this morning. Just a twinge or my mind playing tricks. That's some good speed work, definitely something I need to introduce for my next marathon campaign.
01/04/2014 at 22:25

O4S- for someone a few weeks ago doubting running it,you've set impressive VLM targets.Its cruel that the  organisers split you and Mr O4S into separate start areas 

Carrot- speed is definately on your agenda now. 

Ant- that's more like a target. Might try your formula for my calculations. 

02/04/2014 at 07:27

LONDON: 
Green Start: 
Minni - 28513 A- 3:12; B- sub 3:15, C- to finish 
Freemers - 28451 (I think, need to double check) A-3.12; B-3.14.59, C-3.16.19 (a one second PB). No pressure!

O4S - 29786  A- 3.51 [post 60 PB] B-sub 4.00, C sub GFA

Blue Start: 
Jack - 6798 A- 3:29:59 B- 3:40 C- Finish (still a PB) 
Mr O4S  2406  A - sub 4.15, B sub 5.00 [GFA for 2016] C - survive

Champ start:

AA - 501 A-3:18 B - 3:20 C - 3:23 feel a bit of a fraud to be honest being here!!


BOSTON: 
2Old- 7976 wave1/8 A- 3.10; B-3.15; C-3.20 (all just under) 
Chick - 13636 wave2/5 A: as close to 3:15 as possible; B sub 3:20; C: sub 3:24:36 (PB)

02/04/2014 at 07:29

Loada of great running and tapering going on. Loving seeing all the targets. 

I did 7.7 miles @7:32 yesterday. It felt a bit hard. Couldn't do another 19 miles!! Really hoping the taper works magic in the next 11 days!! Think a long run of 10 miles tomorrow ...

02/04/2014 at 08:14

2old:  I think BA is rather thankful that we are on different starts, he is terrified of the Team Minni mob on the green start...........  As for ther targets - don't forget that sub GFA is only 4.29.59 for me!  In fact provided both BA and I do sub 5 hours we will both be on the green start in 2016!

02/04/2014 at 09:08

carrot: dammit, you are right  my 5 mile tempo run was 34:11. I'd totally forgotten about it because the tempo runs that followed were all shit

AA: why a fraud? Our targets are pretty similar . I did two whole miles @ 7:30 (pace, not time) today and they felt hard too . How come that 7 miles at 7:24 felt easy at the end of a long run on Sunday when just two, at a slower pace, were challenging today??

Ant: I like the idea of breaking up the race into 5 mile chunks. That would also tie in well with my gel strategy. I usually try to have one every 5 miles. I always carry 5 but have never managed more than 4

02/04/2014 at 13:37

O4S-still a tough GFA target by any reckoning

AA-to think how you were when injured thats a tough VLm target,Nice 7.7-its going to hurt whilst mid taper

Chick- still undecided about 5mile chunks as I work on 4x10ks plus a finishing flourish.5x5 is an extra interval and more mental challenges

Bit worrying as my left achilles is now starting to tingle in an odd way which it hasnt done throughout this campaign and is similar to last year.Im hoping its just a blip but last year this symptom progressed into the fully blown condition. Rest and ice from now on

 

Edited: 02/04/2014 at 13:38
Dubai Dave    pirate
02/04/2014 at 14:46

2old: fingers crossed for you but im suspecting the first signs of taper madness.

O4S: ambitious targets but having seen you in action over 11 miles, very doable.

Today was a horrendous 18.5 miles for me, it was one of those days when you dont want to even make a start, felt knackered after 5K! But struggled to get around in somewhere around 3-10 including the walks! It was only when i was in the shower and realised that i had run about 63 miles in the past 7 days that it dawned! Zero to + 60 mile weeks in 4 wweks is a big ask at anytime. Dont think last nights club tempo 7 miles in 52 mins did much for my legs today either, going to taper down now.

Dubai Dave    pirate
02/04/2014 at 14:57

LONDON: 
Green Start: 
Minni - 28513 A- 3:12; B- sub 3:15, C- to finish 
Freemers - 28451 (I think, need to double check) A-3.12; B-3.14.59, C-3.16.19 (a one second PB). No pressure!

O4S - 29786  A- 3.51 [post 60 PB] B-sub 4.00, C sub GFA

Blue Start: 
Jack - 6798 A- 3:29:59 B- 3:40 C- Finish (still a PB) 
Mr O4S  2406  A - sub 4.15, B sub 5.00 [GFA for 2016] C - survive

BOSTON: 
2Old- 7976 wave1/8 A- 3.10; B-3.15; C-3.20 (all just under) 
Chick - 13636 wave2/5 A: as close to 3:15 as possible; B sub 3:20; C: sub 3:24:36 (PB)

DD: 15348 wave2/7 A sub 4, B: sub 4-30 C: Finish

02/04/2014 at 14:58

Crikey, DD! Hardcore inverse taper!!

2old: hope it's what DD thinks it is: taper madness. My left leg and occasionally the achilles tingle but that's due to the nerve damage in my lower back.

02/04/2014 at 15:49

2Old - T-A-K-E IT E-A-S-Y! Please don't have a repeat of last year... Swim, bike, kayak, cliff dive, take up Bison wrestling if you must, just don't run on it and bugger your achilles again.

Interesting to see the various strategies with regards to breaking up the distance. I tried the 5 mile chunks for my first one and failed miserably, so now do the "three 10's"... 10 miles... 10 miles... 10 k.

Don't know why, but i'm getting nervous now, as the big day(s) approaches.

02/04/2014 at 16:20

Oompa:  I breaking up the distance into 26.2 miles and the hobble to the pub

02/04/2014 at 16:24

O4S - That's my fastest split and cannot possibly be factored into any strategy!

02/04/2014 at 16:39

Carot - well done on the 5 miler and you will get quicker.

Daren - as always listen to all our wonderful advice and do your own thing.

2old - no risk taking now. 

DD - thats a lot of miles,  you've done all you can to put yourself in the best position you could have for Boston

Minni/Chick - All good so far, calf is a little tight after running but no concern. Feel fresh on every run and enjoying mixing up my training.

Speaking of which swimming practice yesterday followed by a blast around the countryside on my bike this afternoon. back on the running tomorrow. And we all really know the marathon is 20 miles and then a 10k when the fun really starts.

02/04/2014 at 19:50

Can't believe the difference in the weather to Edinburgh and what seems the rest of the UK, London was a full 10 degrees warmer today!

Went out this morning and ran 8 miles @ 7:45 m/m pace. No lovely sunrises or sun on my back, damp and 7 degrees, but no mist. I took the positive out that at least I wasn't overheating with the weather and not looking like a drowned rat like yesterday 

Hi 2old, Hope the Achilles is ok?

02/04/2014 at 20:59

Hold it together folks! You know how these tapers work

5 x 5M sounds like a nice way of breaking it down Ant!

It always feels hard during the taper AA.  Then you get to the start line, rested, carbed up and raring to go and it feels so much... less hard! 

See Chick I knew you'd been knocking out some fast tempo stuff! As above, marathon pace always feels hard during the taper.

2old I really hope you mean rest and ice when you say rest and ice.  Nothing you do now training wise is going to make you any faster next week.  Take it easy!

Tapering sounds like a good idea DD! No wonder you're feeling it.

Marathons are broke down as a 2K warm up followed by 8 parkruns

5M recovery 'run' this morning.  Dark and foggy (or was it pollution / Saharan dust?)  Legs felt so much better afterwards.  Have hill reps planned for tomorrow night  

 

02/04/2014 at 21:05

FRC - Good job I googled quinsy after I'd eaten. Hope you get over it quickly. Btw if you want to do Manchester, you can have my bib nbr, as long as you don't mind people shouting Simon at you.

 

02/04/2014 at 21:09

2old - So you've been taking photos of the men with the big muscles in the changing rooms again.

02/04/2014 at 21:18

I don't know what's up with this website, but it won't let me post multiple entries. Anyway, went out on my bike today, weather cool and windy. Another great downhill to Rivington, and maxed out at 52.7mph, but missed out on a KOM on Strava by 1sec, if only I'd known at the time. So joint 3rd out of over 2000 riders for that downhill. I might shave my legs next time.  Exciting taper times for everyone.

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