Sub 3

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

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Blisters    pirate
05/09/2009 at 22:30

Phil Pub: I pretty much guessed that it wasn't a groin strain or hernia, as I've had something similar which turned out to be (as you guys predicted) a minor core muscle strain. Treat it as such and build careully.

Gobi. OK, Ok. Not feeling good, but first place anyway. So. Do you take it carefully now or nail the miles? You tell me.

BR, Hilly. You sound like you are on a similar strategy. I don't suppose that you are up for the Penistone 10k ? There's a 10 to 20 % that I could go for it.

TR: I couldn't spell injuneer until I got sum collidge, and now I are one.

05/09/2009 at 22:38

TR - Yeah 3-in-1 oil and a heat gun (for paint stripping) worked for me eventually. Stick a pipe on the wrench to give yourself some leverage and hold the pedal firmly in a vice or workmate. Watch your knuckles. (Have we done this before - sensing deja vu?) By the way, I went for Shimano SPD-SL and the cleats have soft rubber that seems to have worn down very quickly - i.e you can't really walk on them at all.

05/09/2009 at 22:42

Dumb question award goes to me - just looked at an energy gel and seen there's 22g of carbs in each, so I would need 35 of them for my reload requirements - at a quid a go - li(QUID) refreshment indeed.

Blisters - if you're doing it we'll come and watch.  It's worth 2 mins on the Pugometer, but they have changed the course for this year.  Can't see it being flat around there though.  There's a lovely flat trail at the bottom of the field to warm up on - we've run many miles up and down it.

05/09/2009 at 22:55

Blisters - As it happens I've had an interesting development on the self-diagnosis front today. Medical biologist friend of mine has suggested that the bumpy bit I can feel (just in the right area for inguinal hernia mis-diagnosis) is a swollen lymph node - which I reckon is now more noticeable simply because there's less lard covering it!  When I was trying to work out what was going on down there, I looked up the symptoms of a hernia, had a feel around and put two and two together, seemingly coming up with five. Having had a good poke around, I've found another one in the same place on the other side.

So that's my best guess, but whatever it is something doesn't feel quite right so I'm going ahead with the GP visit anyway.  Presumably there's not much one can do with a minor core muscle strain if that's what it is?  Other than be grateful that I don't need anyone opening me up and sticking a patch in? 

BR - IMO I wouldn't get too hung up about hitting an exact carb g/kg target, especially if you feel bloated.  When I did the 3 min thing last year for Paris I didn't measure anything accurately, but probably ate similar quantity to what you listed earlier, then ate fairly normally afterwards, with the odd extra snack.   When I woke up on race morning I could barely manage half a roll - then went out for my negative split, fuelled by 4 gels and some water.

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


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.

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
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