Sub 3

For anyone trying to crack the 3 in any marathon anywhere in the world

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CL
05/09/2009 at 22:59
PP - I did wonder about that possibiity. Have you had a bit of a bug: raised temperature etc? (Or a urine infection.)
05/09/2009 at 23:18
CL - No, been very healthy recently.
05/09/2009 at 23:26

Evening all,

Well raced Ginger

PP: sounds like good news, fingers crossed for you

TR: yep availibility can be a bit hit and miss with the older looks. Hopefully the keo's will do the trick for you.

Jools: sorry to hear about Brizzle

Blisters: you (should) have email

Drifter: Same hassle here with my GFA, hopefully mine will be sorted as I managed to get the scanned form back to them yesterday

HH: nice 5(ish) km

GOBI: nice comeback mate. Lose the belly and you'll be flying again

BRilly: enjoy the TT tommorrow. Are you at don valley next sunday?

19.5 miles (I miscalculated the route before I went out...) ended up averaging 7:18s by accident (with the last 9 inside 7mm) purely by accident, I think Fridays VLM debacle left me a little wound up!

05/09/2009 at 23:46

sl2 - Nice run.  Round it up for the training diary, go on!

I'll stop internet diagnosing in a minute but for the time being, scrap the 'swollen' bit.  The little pea thing I can feel is, apparently, a lot smaller than what would be considered a swelling.  The only significance of the lymph node is (a) I can feel it and (b) it's very probably not a bit of intestine/muscle which would constitute a hernia.  In other words, nothing to write home about so I'll shut up now and let the doctor have a look on Tuesday. 

Blisters    pirate
06/09/2009 at 00:06

SL2

Thx for hte mail.

PP. Gd luck/

BR/Hilly: don't go out of your way, it's a 10% chance at best. 

Sun am will likely be 15 miles from Sheffield S8. (slightly hung over) Anyone else up for it?

06/09/2009 at 08:17
Blisters - I have another 4 months where my mileage will stay relatively low but I do hope to add a little speedwork in a month or so.

Mileage target for this month is a HUGE 100-125 so basically 20-30 a week, running once a day and no more than 5 days out of 7.

SL - so true just 2kgs would probably get me back to sub 17.
06/09/2009 at 08:41
Setting off for the Portway in a mo.  Will keep an eye out for Matt, Njord and JAP.  Best of luck to Brilly at Wolverhampton.  Fingers crossed for RWH but please no more self-testing!  Gobi - know what you mean about the 17.40, but things will click soon.  V quick read back so have probably missed loads. Couldn't find tape measure for thighs.
06/09/2009 at 09:01

Bit late I Know but good luck to all the racers today especially Brilly.  after all, it is what it says on the tin.

Did 10 on the treddie yesterday with a bit of frustration thrown in. 5@mp and 2@hmp did the trick so quite pleased to come home in 63.58 after a couple of 7mm+ Warm up miles.

Wedding last night and work this morning so might only get 8 in which should be high 70's for the week. Try and get my 20 in on Tuesday before mini taper for HM next week.

Some great training going on and good to see those coming off the bench. Selbs- Really pleased for you mate. You've been so positive all the way through.

Nice to see RWH popping in as well

06/09/2009 at 10:46

Yes, sorry for being off-fred (again) for a week. It's hard when you're benched but I've just read back through the last week. Some interesting discussions as ever. Very sorry to hear about injuries/illness e.g. Joolska, TR, RB. Really nice to see DS2 back, and thanks for the mention. Am hugely looking forward to the BR / Hilly marathon news today as well as those on the Brizzie HM.

X-trained this morning without pain but I'm not going to risk anything now before the MRI. Pointless. Funnily enough, reading PP's posts about lumps (worth getting that checked out imho), my wife said 2 weeks ago that she could feel a hard bump right on the spot where I now suspect my SF is. I couldn't feel anything at the time, but now it's unmistakeable: a raised very hard bit right on the bone itself. All suggestive of post-SF ossification.

The good thing is that apart from 1 x 4.5m jog on grass I haven't run for 5 weeks so healing should be well underway. It's true that I'm staying fit with cycling and x-training but I've also put on some weight. Everyone is saying I look great for it, and the upper arms have weirdly starting to develop muscles (uphill cycling?). Will be doing some strength work in the weights room when I'm running the school fitness club, but only once I've seen the specialist.

All this talk of cadences makes me smile though. All I want is to be able to run never mind the sodding stride length . Aiming to return for VLM2010, but if the healing goes well I'll see about something earlier in the year perhaps. All depends on the diagnosis.

TR
06/09/2009 at 11:24

"All I want is to be able to run never mind the sodding stride length" - awesome, sounds like something I could have penned myself. Stick with the rehab RWH - your turn will come.

PP - pack up the net diagnosis !

Ode - good work fella. You move fast from new gf to a wedding in a few weeks.

CL - that sounds about right

thought I'd try and quantify some running off the bike today, so did a measured route. 54M av 20 mph st into 6M av 6:38, last mile was 6:12 so there was more to come. Wasnt an all out effort, but I worked hard today.

Lid on and turn the gas to simmer.

06/09/2009 at 11:26

6 miles for me in my capacity as roving supporter.  HR is still a little high but not as uncomfortable as yesterday's 3 mile test jog.

Saw JAP, Njord and Matt on the Portway (out and back) and finishing (thread etiquette prevents anything other than pointing out that JAP's finish was very well timed; hope you're all pleased with your times; didn't hang around for long as needed to come back and eat). 

But I'm afraid they were all beaten by B&W's CH who was 1st lady in about 72/73 minutes (!!), hopefully sealing a British vest for Birmingham and the world champs.  Mr. Coach was extremely happy!  I'm not sure we retained the women's team title though as several clubmates I would have expected to run didn't and I think our 3rd scorer was well outside 90 minutes.  Looks like this cold came at a very bad time.

06/09/2009 at 11:37
The great thing about self-diagnosis Phil is that you get to have a good feel of your b*lls  
06/09/2009 at 11:39

MtR/TR: from your thread pictures, you have an unfair advantage. According to this article in New Scientist last week, your red vests have the effect of psyching out the opposition (as we subliminally think you are angry dominant males, probably). Oh and on the pedal front, I find positioning the spanner carefully and then tonking the end with a hammer gets things shifting, though probably isn't recommended on most grounds.

Very relaxed 16M for me today, avg 7:21/M, 133 bpm. Torn between extending it to 20 to count as proper Abo prep, or keeping it short to avoid risk to Grunty Fen HM next week with my dodgy calves, which are now recovered to the point of just feeling a bit numb. So headed home before anything deteriorated -- then immediately thought I should have done more really. Oh well. Another brick in a self-built wall for Abo...

06/09/2009 at 11:54
PS: Charlie - you've got the miles in the bank so don't worry about today being a 16.  Glad to hear that, as and when I do toe the line for a race fighting fit, the red on my vest helps.  Because obviously everything in the New Scientist is true!
06/09/2009 at 13:10
TR - Nice mornings work, impressive stuff

21 miles over the Purbecks again this morning takes me to 108 for the week ( 2 more than last week )
Time for a slight cutback next week with a day off I think.

...........looking forward to some reports!
06/09/2009 at 13:49

I hope I don't steal their thunder by reporting this but in their training marathon runs at Wolverhampton Hilly came first in 3h11at Wolverhampton, whilst in the men's.BR in his training came 7th in 2h54.

MANY congratulations to them both - great performances although I know they will want to tell the story, and that BR mentions concern about drift from 17m onwards. Still damned good and Hilly continues to be in awesome form.

Edited: 06/09/2009 at 13:53
Do2    pirate
06/09/2009 at 13:51
race report of sorts from me...

took the kids to Westonbirt Arboretum yesterday and decided at last minute to run the 10k (had taken kit and gf for childcare (?!) just incase).

off the back of a decent 20 the day before and amarathon effort 10 the day before that, so was treating it as a training effort, until...
on the line it was announced that 1st place in each age cat would win £100 voucher for online kit store.

so, with a warm up consisting of a 2he walk in the woods, and a stint of child carrying, my legs struggled a little with the early pace as 4 of us ran away at the front. felt ok until a downhill section at 3k where the stiffness in my legs told and I lost contact with the front 2. hadn't got a clue how old anyone else was, but the lad I was with said he was "about the same age" as me... When I asked how old that was he said 29- which made my 40yr old bonesfeel a bit better. anyway, dropped off him at6k and unfortunately didn't get quite the acceleration I was hoping for from 7,8,or 9km!

Ended up 4th overall, but more importantly, 2nd V40, which was just a tad disappointing.

On reflection, a decent training effort, and one to consider tapering for in future!!.

Gotta go now, working today, and this eve, and ditto until Wednesday afternoon.
06/09/2009 at 13:53
Not a race report I'm afraid, did 10.5 today in 8:09, at 70% maxHR, which is very low for that pace, so the taper (40 miles this week) is already starting to show benefits.  Can't wait for next weekend.

Stonking training going on, I'm still a bit lightweight for this forum.  Good news PP, I think, but I don't know what a gland is.  RW-H being patient is hard but necessary, any chance of a forecast for next weekend?  Last time I did Nottingham it was 25C and sunny.  Hard to imagine it could be like that next weekend.

I intend doing the carb load next weekend, but will not be spending £35 on gels!  More like £3.50 on bagels, malt loaf and jaffa cakes.  Last time I bought fizzy lucozade because it was on special, not a good idea.
Edited: 06/09/2009 at 13:55
06/09/2009 at 13:58

SJ,
Think you displayed a will of iron resisting the iPhone.

Coro,
I hope you're right! You have absolutely no reason to have any doubts about Berlin though. Your training has been awesome during the build-up. The 2 x 6M sessions alone indicate that you are more than ready to go sub-2:30. Not sure if this is any use to you, but my "standard" 2 week taper is a VO2 session this Tues (e.g., 5 x 3min @ 5k pace), 10k race next Sunday and a dramatic reduction in volume (e.g., ~40M total next week, ~20M total in 6 days prior to marathon). Will definitely be taking a rest day Fri (and perhaps Weds) this week and Weds & Fri week of race.

CW,
Good to hear the calf is on the mend.

TR,
Thanks mate. Good news about your eldest getting selected. Superb brick session today.

JAP,
I agree with Coro and would have you down for a 73:xx. Hope it went really well.

Brilly,
How was Wolverhampton? Hope you both had a great run.

PP,
Cracking tempo run - nice set of 2M reps.

RW-H,
Sorry to hear that running is out at the moment. Hoping that you experience as speedy recovery as possible. No need for any apologies - we already kissed and made-up!!!

marigold,
Best of luck at the 5 miler. Looking forward to seeing you get back to full fitness and going like stink once again.

Gobi,
Congrats on the win.

Njord,
Welcome back. Hope you had a great run at Bristol.

Ode,
Cracking 10 on the treddie mate.


Final long-ish run for the campaign today. 18M, 6:48 m/m average with 3M @ ~MP between 13-16M. Good run. MP segment felt a bit more "reasonable" than during Weds run. Feeling fresher having only done <70M this week. Taper begins in earnest now, only hard sessions between now and Berlin are a VO2 session on Tues and a 10k race next Sun. 

06/09/2009 at 14:20

yes, race reports please.....

DO2 - nice run off the previous days hard training, pity to miss out on the cash. Next year!

Great training marigold & TR.

CW - don't stress about it, I think you did the right thing.

Got dropped again by the training partner this morning on the hard section home (quicker than MP). He had run 65km on Friday, so either I'm not so hot at this running lark or he will be looking for low 2:20's when he runs Amsterdam in Oct. 

Marmite - cheers, thanks for the info on your final sessions v.useful. Will you run the 10k flat out or will you keep something back for the following Sunday? I will follow a similar sort of taper but I had been planning to do closer to 50M this week and 25M next. I don't know why the confidence is not too good at the moment - the last 10 weeks of training has been ok if rather erratic e.g. 80 one week, 60 the next etc. I've also got a slight pain down the left shine that I would like to go away! If you want we could swap mobile numbers before Berlin - feel free to e-mail me. 

Edited: 06/09/2009 at 14:32
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