RW Forum Six - Sub 3:30

Minni v Dubai Dave

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01/04/2014 at 15:21
Leave Daren alone you guys - I think he is doing the right thing. His mind is on October and he will nail it then

Last hard tempo done - 7 miles with 4 @ MP-10secs. Just one interval set left on Friday - going to do 400m reps to get some leg speed going.
01/04/2014 at 15:23

Agree, 2old - Ant's target is too soft . I wouldn't worry about fitting the runs in - do them when you have time and if not, so be it. The hard work is done. I'm pretty relaxed about the next 3 weeks. Today I should have done 8 with strides but only did 6 and no strides. Didn't feel like it. Maybe tomorrow.

Minni: nooo shooos sound like a good idea, just don't try anything new on race day

01/04/2014 at 15:24

xpost Freemers: nice one

01/04/2014 at 16:13

Thanks Freemers and Minni, at least a couple of you on here talk sense

Seriously though, I'm (hopefully) nowhere near peaking yet - although I've put in a couple of big weeks, my mileage so far this year is only 450-ish, which works out at about 35 on average, and is not even in the same ballpark as some of you (Chick - how the hell do you fit all that in?!). Plan is to get that up to a consistent 50mpw for the next few months - mainly base training, apart from club sessions - and then I'll be ready for a marathon schedule to peak for the last few months. I know I run the risk of getting injured before then or something, and wasting the fitness I've got at the moment, but that's a risk I'm happy to take if it means I have more chance of running my best in October.

Anyway, exciting times with everyone setting their targets for VLM etc. I'm going to be there watching so will cheer you as you go past and hopefully meet up for a drink after. One of my OH's mates' boyfriends is running too, so will be supporting him too. I have a feeling he might need the support...his longest run so far is 8 miles

Nice 5-miler btw Carrot!

01/04/2014 at 16:24

we are only teasing, Daren   it's good fun. As for finding the time: just get up at stupid o'clock and it's no problem

A marathon off a long run of 8 miles???   Ouch, but he's going to ride the hurt train pretty damn hard

01/04/2014 at 17:02

Nell - How long have you got??? I will summarise... Both knees are buggered and had left knee patella reshaped and arthroscopy last September, and the same to the right knee in Jan with the added extra of nerve damage and a torn cartilage to be going on with... Well you asked!

Minni - You'd better change your avatar... Turncoat! I'm trying to get of something that the OH has arranged, so that i can get up to London, so hopefully will see you all in Chandos.

Simon - No, i think they've run out of things to do! Sorry to hear the saucy carbon no. had to go back.

FRC - That's one hell of an ibuprofen if it lasts until now!!!

Free - Only a 4 minute window between A & C target? As you state, no pressure!

O4S - Whassa rolavator??? Sounds like some medieval torture implement... I'm liking the bells and pink ribbons thing, but may just go the whole hog and quit running for... Morris dancing!

Chick - What do you think? Ask me no questions and i'll tell you no lies!!

Carrot - Nice speedy trendy five.

 

01/04/2014 at 18:20

Hi 2old, That will be the posers with the cameras then ;0) and I hear what you say about the other Liverpool guys....

Hi Freemers, You sound in great shape, what is your target?

Hi Oompa, Ouch, yes I did ask. That sounds painful, very painful!

01/04/2014 at 18:24

Chick- guess your right to just go with the flow from now on

Daren- yes only joking. Best to do it when you feel ready as its always tough when you put everything into it

Oomp- you have been to hell and back and there again 

looks like everyone will be at Chandos running or not...next year!!! Without fail!

Just completed 8.6 miles at MP and as always seemed tough and I wonder how I will be able to make it last another 17+? Very warm too ,so hope it's cooler for you London runners and us in Boston .Either way it's a good idea to do some miles in the heat to prepare. 

Edited: 01/04/2014 at 18:26
01/04/2014 at 18:43
Beautiful warm day on the south coast today, and with the clocks going forward over the weekend the sun was still high in the sky when I got home from work at 4pm so I was straight out to enjoy it. The sun makes everything better!

I'd been thinking today that I haven't timed myself over 10k since November when I injured myself, so did exactly that instead of the planned 7m w/ strides, after a bit of a warm up. My previous best was 45:18 so I was pretty pleased to clock a 43:49 on a route that is far from flat. There can't be any harm in running some hard miles while tapering can there?
01/04/2014 at 21:22

Jack-it's when you do a training 10k and knock out a time like that you realise that marathon training actually works. Nice going.

only 11 days to VLM I believe. Getting nervous/excited?

01/04/2014 at 21:34

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)

01/04/2014 at 21:39

The countdown is on! Targets are being set!  Anyone going mad yet?  Any dreams? Get stocked up on the antibacterial handwash!

Why a reserve for the relays Minni? I'm down for those too! Parsnip isn't going to be doing London, too much training missed and not enough guarantee that his ankle will make it round 26 miles! He's gone through the grieving process and is now at acceptance We're still going down for the weekend away.  I'm not running either!  Brave move re: clubs, but surely the right choice.  That profile picture might need updating...

Freemers - no pressure at all, trust your training. 

O4S nothing pedestrian at all about your time, 88%?!  I did enjoy the distance, have another 5M lined up for the summer.  Man V Horse sounds right up your street

Chick I'm sure you've ran under 35 mins for 5 miles in a training run... wait til the taper kicks in, fresh legs make a world of difference.

Great use of time while you were waiting for the passport DD. Much more interesting than a helideck too!

FRC you know you shouldn't be running a marathon this weekend, even if it is slow.  Rest up a bit and look after yourself, get rid of the lurgy, come back stronger.

Jack I like to get a 10K race in two weeks out from a marathon... nice time trial! I take it the calf was OK after that?

2old the grunters photographs their swollen muscles in the changing rooms after a session?! Crumbs!

Daren I agree, stick to your guns!  Your friend is in for a fun time a week on Sunday....

Return to the track tonight with speedy friend who ran sub-20 5K at the weekend.  We did 6 x 400m followed by 6 x 200m.  HARD WORK! 

 

 

 

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
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