Sub 3

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

41 to 60 of 107,992 messages
08/06/2006 at 13:31
Oh and BTW aveHR per mile isn't gonna happen on my Alba HRM. I think I'll struggle to write down any information to be honest.

Aaagh - it's just come to me. I'll use the Mill Display for Actual HR to see if we're climbing and wear the watch and start/stop every mile as that gives an average as it turns off. Just need to write it down whilst my upper half does an impression of Magnus Pike and the lower half looks like a baby giraffe on the pss. You won't mark me down for my handwriting will you - it's content oriented not presentation oriented isn't it C/PM?
08/06/2006 at 13:48
what the fck is this 8 mile business about you slacker ? 10 MILES it needs to be, come on thats only about 12-14 minutes of NADDING

hhmm av HR really would be best.. Personally once you hit NAD warp factor two I can't see you being in a fit state to stay vertical never mind write stuff down on a sweaty bit of paper.

Polar HRMs are pretty cheap these days, can you not expense it ??
08/06/2006 at 14:43
cm,
i am eating more than usual. cycling just seems to sap the energy.

i (strongly!) don't think pbs should count if they are not part of an offical race distance

gobi's time should be removed (sorry gobi)
08/06/2006 at 15:08
n2 Yeah but you don't own this thread anymore. The king is dead long live DN.

However, a cautionary note, the threadowner hasn't got a great track record of going sub3. DN I know you've got it in you to buck the trend.

CM You for real? That's like telling Asafa Powell it's only an exta 300m surely you can run sub40 for a lap (as long as it's not in a major championship you bottler). If I have to I will but the less time the better on the mill in this heat. BTW where I work expense is a noun not a verb!
08/06/2006 at 15:37
DN- Oh ye of little faith...

I will be disappointed if I don't break 3.30 despite the weather. The nearer to 3.20 the better. By the way that will still be PB by over an hour.
FLM 2001, 4 weeks training- long run 11 miles...4.29.31 never again.

I will be proud to be the wooden spoon holder until Cardiff in October. Not gonna put that in forthcoming events until after Sun when I'll officially take up my rear position.

Think I've tapered for too long.

Predictions:
RB: 2.49.55
MG: 2.59.45
Ode: 3.21.32
08/06/2006 at 15:59
Current Rankings (best performance in the last year)

2006 Apr 2:44:20 London JEJ
2006 Apr 2:44:25 London CY
2006 Apr 2:46:46 Paris Running Bhoy
2006 Apr 2:48:43 London B&R
2006 Apr 2:52:33 London davidt
2006 Apr 2:52:38 London nigelj
2006 Apr 2:54:33 London Tmap
2006 Apr 2:55:23 London OuchOuch
2005 Oct 2:55:51 Cardiff CRAB
2006 Apr 2:56:05 London batfink
2006 Apr 2:56:06 London hilly
2006 Apr 2:56:24 London Gold Rush
2006 Apr 2:56:36 London OMFA
2005 Dec 2:58:18 Luton Cartman
2006 Apr 2:58:44 London Mrs Tricks
2006 Apr 2:58:49 London Vassy
2006 Apr 2:59:10 London ScottyB
2006 Apr 2:59:36 London Jason Harris 1
2005 Oct 3:01:54 Cardiff Dull Napoleon
2006 Apr 3:03:09 London Bubblecop
2006 May 3:04:18 Halstead That Boy Sure Is A Running Fool
2006 Apr 3:06:44 London NL
2006 Apr 3:06:51 London nichs2
2005 Oct 3:07:29 Abingdon Gobi
2006 May 3:08:42 Vienna Aitch S
2006 Apr 3:10:44 London DanA
2006 Apr 3:11:15 London Blisters
2006 Apr 3:12:47 London NDOW
2006 Apr 3:15:01 London Impossible is Nothing
2006 Apr 3:16:31 Rotterdam nrg-b

Forthcoming Events

2006 Jun Edinburgh Running Bhoy
2006 Jun Edinburgh Odeon1085
2006 Jun Edinburgh Mystery Guest
2006 Jun Pennine 100 Dan A
2006 Jul IMDE Toucan
2006 Jul 50m Challenge G.R
2006 Jul IMDE Cartman
2006 Aug Boddington 50K Gobi
2006 Oct Cardiff NM2
2006 Oct Cardiff NDOW
2006 Oct Cardiff CRAB
2006 Oct Cardiff OuchOuch
2006 Oct Cardiff WW
2006 Oct Abingdon Dull Napoleon
2006 Oct Abingdon Blisters
2006 Oct Dublin Cartman
2006 Oct Dublin CRAB

Agree with N2 Gobi gets his Ultra time removed and Abingdon time registered. He is now below you on the table. It's a tough old world, but we do have standards to keep on here.

I have also removed Vienna and popped in Cardiff for myself which was 10 seconds quicker. 3:01 looks so much better than 3:02.

Odeon My first two marathons were hot 4:38 and 3:25. If you get cramp like I do in the heat, it will bring you to a grinding halt, and the clock will still be rolling. Very good luck, I hope you prove me wrong.

CRAB I will be advancing up the Thames valley to Abingdon in the Autumn and there the sub 3 will be mine. I've given up on the 2:55 for the time being!

The Emperor

08/06/2006 at 16:03
Predictions for JEJ 3.5M race:

JEJ: 18:54
DN: 18:32
OO: 17:58

(sure I've missed one, but can't find it what with all these hundreds of sub 3 threads knocking about) All bids must be in by 19:15 to count.
08/06/2006 at 16:25
D.N- " I've given up on the 2:55 for the time being"........Bloody hell mate you're going soft in your old age!!

Jej- assuming this is an officially measured course and not another one of those" I'll run it first and see what time i get then I'll call it a 2 miler" or "my garmin measured it at"
I'm only stating this as D.N seems to be getting a bit strict on the official sub 3 rules....and we haven't even had an A.G.M!!

JEJ: 18:54
DN: 18:32
OO: 17:58
G.R 18:15
08/06/2006 at 17:32
JEJ: 18:54
DN: 18:32
OO: 17:58
G.R 18:15
DA: 18:46

What do I win?
08/06/2006 at 17:35
So who started the 2005 fred ? Did they have a similar poor record of sub 3 attempts ?

I'm hoping dublin can move me from mid table obscurity into a Uefa or champions league spot..

having a bit of a taper week for the windsor tri, which means, no more than 1 hour a day, and that has to be wombling except for 4x1 minute NADs out per day.. hardly worth the bother. I've noticed three things so far;

1 - I feel fat
2 - I feel slow
3 - My HR is sky high, even wombling

must be on for a stormer then..

JEJ: 18:54
CM: 18:43
DN: 18:32
OO: 17:58
G.R 18:15


I'm sure DN will change his mind again and modify his time in the next 5 minutes.
08/06/2006 at 18:48
JEJ: 18:54
CM: 18:43
DN: 18:32
CRAB : 18:24
G.R 18:15
OO: 17:58

CM So 8miles it is then.
08/06/2006 at 20:06
Evening,

Lurked on the old thread since January so thanks to all for the advice, laughs and inspiration. New thread is a great opportunity to delurk and face some peer pressure to spur me on. Sub 3 is unrealistic this year but that is the long term aim. Managed 3:28 at London in 2001 on football training and regular long runs but binned the footie since breaking my leg 18 months ago. Not quite Cisse-esque but an unpleasant experience all the same. Been a slow road back but have been running regularly for 5 months now and did 1:31 for a half in March. I’ve entered the Bristol Half in September and Abingdon Marathon in October, so am now starting to build for that. Was thinking of following P+D’s 12 week up to 55 mile plan, would love to do more but need to build my way up gently. Aim is to increase the mileage in the coming weeks whilst trying to comprehend my new Polar HRM and lose some weight, around 83kg at the mo. Less beer will help here.

Anyway that is enough for my first post, comments on the plan welcomed.

Thanks again, BB
08/06/2006 at 20:08
Current Rankings (best performance in the last year)

2006 Apr 2:44:20 London JEJ
2006 Apr 2:44:25 London CY
2006 Apr 2:46:46 Paris Running Bhoy
2006 Apr 2:48:43 London B&R
2006 Apr 2:52:33 London davidt
2006 Apr 2:52:38 London nigelj
2006 Apr 2:54:33 London Tmap
2006 Apr 2:55:23 London OuchOuch
2005 Oct 2:55:51 Cardiff CRAB
2006 Apr 2:56:05 London batfink
2006 Apr 2:56:06 London hilly
2006 Apr 2:56:24 London Gold Rush
2006 Apr 2:56:36 London OMFA
2005 Dec 2:58:18 Luton Cartman
2006 Apr 2:58:44 London Mrs Tricks
2006 Apr 2:58:49 London Vassy
2006 Apr 2:59:10 London ScottyB
2006 Apr 2:59:36 London Jason Harris 1
2005 Oct 3:01:54 Cardiff Dull Napoleon
2006 Apr 3:03:09 London Bubblecop
2006 May 3:04:18 Halstead That Boy Sure Is A Running Fool
2006 Apr 3:06:44 London NL
2006 Apr 3:06:51 London nichs2
2005 Oct 3:07:29 Abingdon Gobi
2006 May 3:08:42 Vienna Aitch S
2006 Apr 3:10:44 London DanA
2006 Apr 3:11:15 London Blisters
2006 Apr 3:12:47 London NDOW
2006 Apr 3:15:01 London Impossible is Nothing
2006 Apr 3:16:31 Rotterdam nrg-b

Forthcoming Events

2006 Jun Edinburgh Running Bhoy
2006 Jun Edinburgh Odeon1085
2006 Jun Edinburgh Mystery Guest
2006 Jun Pennine 100 Dan A
2006 Jul IMDE Toucan
2006 Jul 50m Challenge G.R
2006 Jul IMDE Cartman
2006 Aug Boddington 50K Gobi
2006 Oct Cardiff NM2
2006 Oct Cardiff NDOW
2006 Oct Cardiff CRAB
2006 Oct Cardiff OuchOuch
2006 Oct Cardiff WW
2006 Oct Abingdon Dull Napoleon
2006 Oct Abingdon Blisters
2006 Oct Abingdon Brucey Bonus
2006 Oct Dublin Cartman
2006 Oct Dublin CRAB
08/06/2006 at 20:28
Welcome BB, you won't go far wrong following P&D.. sounds like you are well on track..

83kg is a fair weight !

I know we have done the old bmi debate before, but who is the heaviest on here to get sub 3 ? at the time of the race obviously.. anybody over 75 kg ? (think I was 69'ish at Luton)

GR weren't you always going on about weight ??
08/06/2006 at 20:56
BB You've just frightened the life out of n2 at 83kg (big lad for twelve aren't you) he thinks you'll be calling Robo-crouch titch! As for the P&D stuff good game plan, good game plan...

Happy to report diet has been a tad lax of late (including emptying the freezer of 7 (yeah seven) magnum ice creams in under an hour a couple of weeks ago) but jumped on the scales for the first time since Paris a couple of days ago and was 71.5kg (approx) which is about where it plateaued before (f)atkins carb depletion.

CMIf your bum is looking big in this may I suggest a fair slice of (partially heated) lasagne on Saturday should get you down a dress size or two before Sunday.

Right trainers check
HRM check
Waterproof paper and pencil check
Let's do it.
08/06/2006 at 22:35
CM
W/U 12km/h 2 miles @ 136bpm
10miles 14km/h
146bpm
149bpm
149bpm
150bpm
150bpm
152bpm
153bpm
154bpm
155bpm
156bpm

So I'm fckd right?
08/06/2006 at 22:49
Anyone else do the Yateley 10k last night?

Talk about changeable weather; sunshine until one minute before the race then the heavens opened. The climb up the 'undulating'1st 2k was like running through a stream.

Did 37.59, which is 56 seconds quicker than my last 10k in December and Yateley was not as flat either. Entered for the other two in July and August and hope to get down to 37.30 by then.

I did 80 miles last week, which is 5 mile more than my FLM peak and have started doing doubles and feel much better for it. JEJ would you say you noticed a big difference when you started doing doubles?

Can say that I am converted to the 'Dark Side' of wombling.
08/06/2006 at 23:00
DN oh bollox, better remove my Boddington 50K as well than as it will not count. May have to run cardiff after all.

NDO

I ran last night was very strange weather indeed.
08/06/2006 at 23:13
Welcome BB, Nice to see you...
Sounds like you're playing your cards right with P&D. Even if you don't follow the schedules exactly, the books should give you a good insight into what you are trying to achieve with each run.

NDO Yes, doubles made a big impact on my times within the space of 6 weeks, although it's worth bearing in mind that my body has been trained very hard before and I seem to be able to recover very quickly from training. Don't ignore quality (aim for 3 good sessions per week - like tempo / threshold runs / short races) and make sure you're eating plenty of protein to help your muscles recover.

3.5M race Prize goes to me :) It was very hot at the start so I thought I'd go tactical rather than blast away looking for a super-quick time. Was probably a wise plan as despite jogging the first mile I did struggle at the end:

Mile 1 - 5:23
Mile 2 - 5:15
Mile 3 - 5:21
0.5M (0.57 on GPS)- 3:08 (5:33 pace)
Result - 19:08

So ran a pretty good 5km (about 16:40, and no, I'm not claiming that as a pb), but had nothing left after that. At least running low 5's is now feeling slow, so will persevere with the middle distance training for now. I'd like to find a 5000m and aim for something around 16:15 in the near future, although I believe times obtained on the track are not allowed in this forum's rankings.
08/06/2006 at 23:19
on the faced of it yes, you are fck'd, but..

thats about only about 6 bpm drift.. (assuming warm up in the first three). And I'm assuming it was very warm (it is here !) and the same thing happened to me on my turbo tonight too, then I think thats an ok result. Just goes to show why warm weather marafuns are a mare.

Prob best to do first thing in the morning, when its cooler.

When is the next run ?
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