Sub 3

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

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09/06/2006 at 08:20
CM

Looking forward to hot Windsor on Sunday. Gonna be hot tomorrow so don't spend too much time racking and looking at expo. I'm off at 7.40 age 35. What time are you off?
09/06/2006 at 10:37
JH1 Think he's off at 7.40 too - I know he's flying over so might have left already. You'll blitz him in the water, ease away from him on the bike and bury him on the run - he'll be too busy taking HR splits every 3.1243564 metres. Enjoy.

CM I was kind of hoping the experiment was over. I thought we said I was gonna keep going until I got 5bpm of drift. Well I did ;o) Must admit if it wasn't quite so public there's no way I'd have started let alone finished it last night. I do have an admission to make though I was chuffing thirsty by the end of the warm up (as in dry mouth) I guess that's not great for HR stats. Not exactly promising on the basis that's 0.4km/h off my Cardiff pace and 1km/h off my proposed Paris pace - which I think was somewhere between 158-160bpm. Must keep up these 100mile weeks there so good for progress! Got anymore de-motivational sessions I can do mate?
09/06/2006 at 10:41
Nich2 - Thanks for the wake up call,
Good morning all good to see that there is plenty of life in here still.
Well returned from my two weeks off sunning and drinking loads of beers at the start of the week to find the letter from the FLM office saying that I have to enter now??? (defered). So that has been duly filled in and posted so once again committed to 4 months of solid training after Christmas. Bring it on.

The other good news is that whilst I was away I managed to start running again every other day and managed up to 40 mins at an extremely easy pace. I was surprised to see how quickly the stamina has gone BOO HOO. I hope it will return just as quick as I have my first Tri 2 weeks on Saturday.

Hope everyone is enjoying this fine weather?

Not had time to look over the last 4 pages is RB still on for Edinburgh on Sunday? It looks like it could be a hot one with temperatures in the mid twenties?
09/06/2006 at 10:51
Off to London Peeps for the flight upto Scotland. Last post before race, so good luck to those at Windsor and all who are racing this weekend.

Welcome BB- Gonna P and D for Cardiff.

DN- Last 3 mile jog this morning in tropical Cheltenham. Bloody Hot. Gonna take your advice and go off lot slower and just see how it goes. CRAB's advice worked last time, so your experiences are heeded!

C u all Next Week.
09/06/2006 at 10:51
CRAB Time a 100m sprint and enter your time into this http://run-down.com/statistics/calc.php - look only at the 'Cameron' calculation for marathon estimation. It gives me 4.5hrs+, and my basic speed is not bad in the world of decent club level distance runners.

09/06/2006 at 12:52
I've clearly been hiding my potential under a bushel. According to yer man Cameron, I should be the fastest man in the world over 100 metres, 8.61 secs, based on my Okayish half marathon time. Forget sodding sub 3 hr marathons, London 2012 here I come.

Welcome new members of the forum and best of luck to RB, Odeon and MG for Edinburgh....don't forget to tell me how blidy awful running a marathon is in the blazing heat won't you. I cant cope with running in anything more than 15C but 23C!
09/06/2006 at 13:41
JH1, you are in the same wave as me. Can I draf t off you in the swim ?? I'll be wearing my pirate gear (very gay looking) + aquashpere goggles so will be easy to spot..

Crab, it must have been the heat. Don't give up yet.
09/06/2006 at 14:01
CM Okay you win. SeshII tomorrow am - at least it's gonna take less time as we go on. Good luck for Sunday (& JH1) but don't let the old guard down and allow the relative newcomer to the thread take your scalp.

Predictions
RB 2:54.21 - sorry pal it's hot and you're Scottish (and it's Mara No3 in 2 months!)
ODE 3:29 - don't know enough about you really so hope it's realistic

Have a good weekend people.
09/06/2006 at 14:53
rb/ode

all the best for sunday

fell off my bike last night. feels (and looks) like i've gone 5 rounds with mike tyson...not bad for a lightweight!
09/06/2006 at 16:41
best of luck to the Edinburghers - looks like its a day to run for your place and not for your time. time to dig out the 'foreign legion' style hats too!

the bat
09/06/2006 at 16:44
Yup - good luck to all racers. Remember the sunscreen.
09/06/2006 at 16:48
Yep, Best of luck to the Edinburgh boys....i dont envy you at all

I wont even bother with predictions due to adverse weather conditions I'm sure it will be more about survival

C.M/JH1- Good luck at Windsor

Right home for the footy,have a good w/e all
09/06/2006 at 23:40
CM

I'll be in my Farnham Tri 2 piece. Actually that sounds gay too especially when the top shows more of my belly than I would like. Hope I make enough into you in the swim. Was 1st in my wave last year out of the swim by about 30secs and wondered what was going on as that is not usual. May suffer on the bike as hardly any biking this year. Well must go to bed now to get some rest before racking tomorrow.

Come on England
10/06/2006 at 08:25
JEJ Haven't run 100m flat out since I sprouted a (fairly unremarkable) set of NADS. Might be interesting though.

CM Guess you're a bit too busy applying goose fat or shaving your legs to be bothered right now but SeshII has now been completed. Unfortunately without about as much success as SeshI. The stats

12.5km/h W/U 141bpm
14.2km/h
Mile 1 154bpm
Mile 2 158bpm
Mile 3 160bpm
Mile 4 163bpm
Mile 5 165bpm
Mile 6 167bpm
Mile 7 168bpm
Mile 8 169bpm
Mile 9 170bpm
Mile 10 171bpm

However, I have to say that at 6am with the sun beating through the double glazing (had to keep it closed have had complaints from the neighbours before about the noise at 5am!) which runs right down the side of the mill it was a might hotter than tother night when the sun was over tother side of the house and, therefore, not beating though said window. Must say that the actual effort seems a lot less than MP but the HR stats tell a very different story. Mmmm...I guess the HR says that's a relatively tough session but I feel I could go and blast 10miles (outside if it's alright with you) now - not that I will of course.
10/06/2006 at 23:20
Argh, have I really been away that long. I'll never keep up with two threads, or is the other thread to be fazed out?

I'm still doing aimless wombling since the FLM with a suspicion of niggling injuries lurking around each corner. My last club handicap 2 miler was my slowest for several months. I think I should be a lot faster over the shorter distances anyway as my best time is only about 11:15, which is only a bit quicker than my HM pace. (I know that JEJ's sprint pace would kill me.) The only excuse I can think of is that it is basically a time-trial with no-one else in sight until the last half mile.

I'll probably enter the upcoming Dulwich 5k on the day, but I'm not expecting much. It will be a bit of a luxury though trusting the race distance with my record of 5k's. Is anyone-else here likely to be running it?

Anyway I hope all have been well and I'll go and see what I've missed on the other thread now.

11/06/2006 at 10:08
I'm tempted by Dulwich, CY. 5km is one of those distances where I've set my pb during a 10M / HM - although I'd have crossed over 5km in about 16:40 in a 3.5M race last Thursday.

If you fancy a proper 2 mile race you could do worse than head to Battersea Park on a Monday evening - it's normally won in sub 10, and last week I was in a pack of 3 going through the mile at 5:10 pace - but we all have 10 mins as a target in the near future.
11/06/2006 at 17:24
JH1 How the fck do you manage to run so fast with webbed feet? Good work flipper.

So been doing a bit of forward thinking. The Sub3 Annual Beano to Yateley and the World Cup Semi. So one big IF has probably disappeared which was winning the group so now (potentially) it's just IF we (NDO, MJ, RB, CM etc don't get offended by the use of the word we) struggle to the semi then are the organisers really gonna start at 730 as planned? If they are (I mean they've got the bunce so no skin of their noses) then do we reset to August - I for one CNBA to go twice and aint gonna miss the footie. I know it's a long way off happening but let's have a plan B eh?
11/06/2006 at 18:23
I might be up for the August one. Not in 10km shape at the moment though.

Well done JH1 - looking good on the bike there - keep it up (but not against me in the duathlon).
11/06/2006 at 19:36
Hail Hail

Just back from (very) sunny Edinburgh. Conditions not too bad at the start, but the clouds burnt off by 10am, so strong sun hit hard. Temp reached approx 24-25C by midday, so pity those poor fools running 4hrs and beyond.

DN - prepare to be "amazed" as I managed 2.47.23 in 20th position (all unofficial), about 30 secs outside my pb. A hot, tough course with a lot more hills than last year, and 6M into headwinds along the Leith/Portobello coastline. Very pleased with my performance given the conditions, and recent races. Splits to follow.
MG managed a pb by about 2mins, which I'm sure he'll tell you all about in his own good time.
No idea about Odeon.
11/06/2006 at 21:09
Hail Hail

Splits

1 5.57 fast start
2 6.09 hills through Cowgate
3 5.52
4 5.48 hills down out of Cowgate
5 5.51
6 5.59 settling down
7 5.50 downhill
8 6.08
9 6.03 more steady pace
10 6.08 10M pb of 59.50!!
11 6.16
12 6.07
13 6.03
13.1 another half pb in a mara - 1.19
14 6.13
15 6.32 coastal headwind and hills
16 6.16
17 6.30
18 6.23
19 6.14
21 (lost signal) 14.59
22 6.20
25 21.01
26.2 8.32

A fuller review to follow
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