RW Forum Six – Sub 3.30

Sarah Osbourne with Minni

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24/12/2012 at 12:00

hello Freemer & kfc! 

Good luck with the build up to 2:5X Lou!

I think the cross training is good () but you really want to make sure you're not sacrificing runs for it.  Its all great if you can fit it in but you might want to think about swapping the cycling and/or swimming for another run, if its not too important to you.

The more easy running you can do the better but in the same token you don't want to be suddenly jumping up the mileage.  What kind of weekly mileage have you run the past few months? 

Have you had a chance to look through the P&D stuff and what do you think?

I had a lovely run this morning with 2 running chums and thankfully it wasn't raining.




24/12/2012 at 14:38

Sarah - Belvoir is often calf deep in mud and puddles

24/12/2012 at 18:34
Minni wrote (see)

Good luck with the build up to 2:5X Lou! 

You say that as if it might be difficult .

In any case if I don't manage it then I can always use the excuse that marathons were easier in the eighties.  Everyone was running sub 3 in those days.

24/12/2012 at 19:08

Hi Sarah, well done on getting selected to have a mentor for your goal.  I've read through this thread and looking at your short distance times it appears that you obviously tail off the longer you go.  I'm sure with a larger endurance base you will hit your sub 3.30 goal.

I live in Sheffield and will be at BM in Jan.  My husband works in Doncaster and has done the Maltby 10 back in the day  I have also done East Hull 20 a couple of times, once as a training run and once to achieve a time to try and top my age rankings for the year  I did it, but did leave my marathon at that race and the 3 other 20 races before it, so agree do it, but keep it at training pace.  A good way to run a 20 'race' is to either do it progressive, I've done it this way before where I started off with 5 miles easy, then increased my pace every 5 miles until I was running the final 5 miles at MP or marathon effort as MP is hard to hit until marathon day!  Another way of running a 20 is to run the first 17 at normal long slow run pace then run the final 3 miles at MP/effort which will help to build your lactate threshold. 

I have a treadmill at home and find it invaluable when the weather is so bad running outside becomes dangerous, not often, but since moving to Yorkshire I have had days where the treadmill was the only option and I'd rather run on that than not at all.  Also, will use the gym one, but again would prefer to run outside, but agree with you that running in the dark is sometimes not an option.  I've trained on it on and off for years and it's not prevented me hitting my marathon target, in fact it's very good mental preparation running 16+ miles on there!

I will pop in from time to time and see how you're progressing.  So many good threads on Spring Marathon at the minute


Edited: 24/12/2012 at 19:19
24/12/2012 at 19:23
It seems so Lou. Hilly can give a few tips.

Hello Hilly. Thanks for dropping in. You've had such an impressive running career any input you have here will be greatly recieved. I'll be at BM too - I hope it's not as windy as last year.

Spring marathon page has never been so alive. Lots of healthy debates going on everywhere.

I think Sarah will easily achieve sub 3:30. The question might be, by how much...?
24/12/2012 at 19:26
Minni wrote (see)
It seems so Lou. Hilly can give a few tips.
I think Sarah will easily achieve sub 3:30. The question might be, by how much...?

What - even without an Asics app????

24/12/2012 at 19:28
Yep - we're going to do it the hard way!
24/12/2012 at 19:36

Thanks.  I have time to drop in for the next 2 weeks being work free, but also want to get a few miles in here and there  I too hope BM is not windy!  I also agree that Sarah does seem to have the talent to go sub 3.30, but as we all know nothing is signed and sealed until you cross the finish line

Keep up the good mentoring!

24/12/2012 at 19:39

Minni -  What's your target for VLM, you might end up pacing Sarah.

24/12/2012 at 19:41
I'm slightly concerned that she might beat me!!
24/12/2012 at 19:43
Hi freemers and hilly, thankyou for dropping in and for your advice, like what Minni has said above, all tips and advice are greatly received.

Just been talking to my dad, he said the maltby 10 was a tough one but they had to cancel it due to traffic. My dads isn't a huge fan of BM or east hull, but I know plenty who have sang their praises! I do like the sound of increasing the pace every 5 miles in east hull.....will break down the run into smaller chunks! Are you a member of a RC in sheffield? What do you think to the 5 milers (south Yorkshire championships)?

Spoons, I will make sure I stop off at my mums on my way home after doing the belvoir challenge to shower and drop my clothes off.....sounds like its going to be messy!

At the moment minni my mileage hasn't been that high, roughly between 25-30 miles a week. I'm happy to drop swimming/cycling for extra runs if needs be or i can do both if time allows. Congratulations on your 18 miles today. It's done nothing but rain here all day. My days revolved around baking and cooking today and going out with friends I haven't seen for a while. Now I'm about to head to the local with my parents.....Christmas is more consuming than running! I did mange to sneak a 5k in which I did in just under 21mins and a 30 min bike ride though!
24/12/2012 at 19:45

Two good smackdowns then - PRF and Keir should be close.

Actually I've found it very good to have rivalries with friends to spur me on.  The more you respect someone the sweeter it is when you are in competition with them.

24/12/2012 at 19:47
Haha, really minni I don't think you have anything to worry about, I haven't done much over the 14-15 mile mark for a while, you seem to have loads of miles in your legs, achieving 18 miles today which is magnificent.

I do like the idea of doing some of the same runs as my mentor!
24/12/2012 at 19:51
Barnsley runner, hi. You must be a good have some deathly hills in Barnsley.....some of the ones in the South Yorkshire championships were just evil!

I know what you mean about rivalries.....all my best runs I have usually ran against's been a good distraction for any pain!
24/12/2012 at 19:53

You wouldn't be able to access any results from 2001-2003 would you?  I can't find them anywhere online and it was before Pof10.

We run for Barnsley AC and yes, I've done the SYRL a few times - good club events and a way to track fitness.

24/12/2012 at 19:54

BM and EH I guess aren't for those who prefer a more undualting route as both a very flat.  Although EH can be VERY windy and I found that tough as it was like running into a brick wall!  BM is a good one if you're after a good time.

24/12/2012 at 19:54

We marshalled that one at Silkstone and I ran in the one at Oxspring.  Yes good, tough workouts.

24/12/2012 at 19:55

Sarah -  Nice pacy 5K. You've certainly got some speed at shorter distances.

24/12/2012 at 19:56
Oh god this is not looking good for me. I don't really have the killer instinct and feel if someone's better than me then I'm happy to let them have it!

Sarah I was thinking about the Newcastle parkrun on Saturday but I'm not sure I could run under 21.... You might end up mentoring me at at the shorter distance.
24/12/2012 at 20:21
Barnsley runner, I haven't tried but I will have a look and ask around and see if anyone can access the times. I did the 5 milers for the first time this year, really enjoyed them (afterwards). The second race at Barnsley (can't remember which one it was) was the first time I've ever been sick on a run, I got to the top of the hill and must have pushed myself far too much and had to stop at the top to be sick at about mile 4. Legs felt like lead afterwards....couldnt work out if it was the hilly course or spag Bol and running not being a good combination. Haven't dared to try to eat it before a race again!

Hilly, I think I do prefer more undulating courses and do get my best times on them, but running in york and on a TM I should be use to the flatter routes!

Minni I would happily help on the shorter distances if I can and if I'm better at that distance, it would be far more rewarding for both of us if we can learn from each other and both become better runners. I'm up for Newcastle park run on sat if you are?
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