RW Forum Six - Sub 3:30

Minni v Dubai Dave

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Plum    pirate
22/12/2010 at 22:19
of course
22/12/2010 at 22:20

DD - Hello Boss! 

This is all very exciting and especially looking forward to the training in Dubai!  Thank you for offering your time to help guide a novice like me. 

Right down to business.  

Marathon PB 3.31 in 2006 which was my third marathon.  Last year I did 3.32 missing my pb by only 17 seconds.  Recently (6 weeks ago) I ran a marathon in 3.36 with less than ideal training.   My strength is endurance and my weakness is speed in shorter races ie 10k.  I have run 7 marathons now and all have been under 3.45 except one. 

I live in a hilly area and am able to do alot of running off road in the hills.  I am surrounded by hardy fell runners, of which I'm not really one but do quite enjoy off roading it.

I have a decent treadmill at home and I also cycle. I have been having swimming lessons (future Tri plans) but will probably give this a miss for the next few months in favour of running.

I am planning to follow the P&B up to 55 miles and kind of started last week but mass snow, ice and   minus 17 temperatures have made it a bit difficult.

And of course London is my spring marathon! 

22/12/2010 at 22:24

Pammie - thanks. Are you going for a GFA?  Stick with us!

Keir -  Hello! This will be really interesting.  Its London I'm doing and times are above.

SN, Debbo, Plum - Priates!  I cant wait to pick your brains about Tri!

debbo    pirate
22/12/2010 at 22:33
I've retired from tri but my brains are still pickable

or maybe pickled

debbo    pirate
22/12/2010 at 22:34
Minni - hopefully we can compare P&D 55 mile schedule stories, although all my runs will be slower than yours

I've done my 10 this week (but only did 9.15 as it was very snowy and slow and I'm doing my 13 tomorrow
PSC    pirate
22/12/2010 at 22:41
Erm...... P&D?
22/12/2010 at 22:51

<a href="http://null/gp/reader/0736074600/ref=sib_dp_pt#reader-link"><img src=",204,203,200_PIsitb-sticker-arrow-click,TopRight,35,-76_AA300_SH20_OU02_.jpg" width="300" height="300" id="prodImage" /></a>

Schedules based on weekly milage and the science behind running, which has made me understand a lot about the importance of sessions and recovery.  Recommended.

22/12/2010 at 22:52
Oops sorry that didn't work. Here's the link to amazon Advanced Marathoning
23/12/2010 at 08:29
Ooh - glad this thread is up and running and well done Minni on being selected!
I was in a very similar position to you last year, with no problems getting under 3.45, but failing to get below 3.30 despite several attempts.
What worked for me was deciding to do an ironman instead. I stuck to the RW schedule in principle, but left out many of the easier runs as I was cycling.
The other factor was signing up for KK's RW UK vs USA challenge, as that kept me running through January.
Cracked it twice this year. IM run was relatively poor, but you can't have everything!
I'm looking forward to following your thread, but don't envy your mileage plans. Good luck!
23/12/2010 at 10:18
23/12/2010 at 10:22
Hi Minni - congratulations on getting picked....sounds like you are going to have quite an experience and a lot of fun in the next few months. And all us hangers on will also sail through that 3.30 barrier right on your coat tails
23/12/2010 at 10:25
Morning Freemers!
23/12/2010 at 10:26
What coat will you be wearing Minni?
Dubai Dave    pirate
23/12/2010 at 10:49

Morning, this will be quick as I have to drive to Devon in a mo.

Minni: Clearly you have no problem with endurance with 7 marathons under your belt. I'm sure we can get you below 3-30. It took me 23 marathons to break that barier myself but once I had done it once it became second nature which I think to a large extent shows that it was for me a mental barrier rather than a physical one.

I'm glad your using P & D schedules I happen to think they are the best out there for marathon runners,particuarly as they include a medium / long run mid week. Having said that I don't use schedules anymore as | work on the on the principle of  one long run, one tempo run, one speedwork session, one medium long run and fill in the rest with swimming, cycling or running will get me there. If I'm serious about a marathon then I know I need a few weeks around the 60 MPW to get me a good time.

A few more questions to see where we are starting from, do you train with a club?, what are your 1/2M & 10K PB's?, do you regularly race? As you will soon realise I will race anything be it running, swimming, Triathlon, Aquathon, Duathlon, but this approach most definately isn't for everyone and probably doesn't give you the best results you could achieve with being more selective.

Anyway as I see it I'm not here to coach you but to give you the benefit of the years of experience, if you have any particular doubts , problems, questions, ideas etc fire away and I will do my best to help you out, if there is anything you don't want to put on the forum send me a PM.

Right got to go will try to look in tonight or tomorrow morning


23/12/2010 at 12:05
Good luck Minni - as Dubai Dave said it's mostly a mental barrier and I suspect that once you go crashing through it, you'll do it with style rather than 3h29m59s
23/12/2010 at 12:10

There is absolutely nothing wrong with running that time the first time you break 3:30. Especially if you forget to take autopause off on your Garmin and you have to get a blister seen to at 20 miles

23/12/2010 at 13:20


Minni yes after GFA though at the time being it seems as far away as ermmmm Dubai. But will aim to get as close as poss would mean a big pb (4:36 from 2008) But if you don't have a go you'll never get there right? I will stay around.

23/12/2010 at 14:03
Just thought I'd pop in to say hello and good luck, Minni! Will be looking out for you with fingers crossed.
23/12/2010 at 15:07
Good luck Minni. As MM says, you will smash 3.30 by miles
23/12/2010 at 17:44

Good luck Minnie.  You've been so close in your previous marathons that if you can get over the psychological side of 3:30 you should have the endurance to break 3:30 comfortably.  Especially, if you are taking advice from the sub 3:15 thread.

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