For anyone trying to crack the 3 in any marathon anywhere in the world
Hopefully you'll be good soon RWH - congrats on the book deal.
As the SEO was doing a 1500 down at Eltham last night I figured I might as well give it a whirl. Managed to lug myself around in 4:14.9 which I'm fairly pleased with and whilst not wanting to break frediquette confirms I'm almost exactly twice as slow (or half as fast!) as Marders. SEO unfortunately didn't have a great run.
Achilles fine after race but got a bit sorer afterwards - is 95% fine but clearly not perfect so am going to be aggresively strengthening it so it's 100% for when marathon build up starts.
Relatively easy day - 4.35 miles at 6:48 pace with a heavyish backpack AM and 7.35 miles at 6:38 pace tonight progressively with last 3k including 6 x strides.
Sorry for not contributing a lot on the cycling! - don't know a lot about it but you all seem to be doing a lot.
Congratulations on the book deal RW-H
Joolska, I'm also doing the London 10000 on Monday.
Hobbling Harrier, that sounds like a fine 1500 time from you. Slightly confused though - are you really saying that marders ran 2:12.45??
Philip_M_Jones, that's interesting what you say about about marathon recovery which is something I've been trying to understand recently. My experience of the last few weeks has been roughly that low mileage = surprisingly tired legs, higher mileage = surprisingly fresh legs.
I'm trying to get some miles in at the moment, 5 miles @ 7.22 pace this morning and 12.5 miles @ 7.28 pace this evening.
HH - good run considering I guess you've not really been training for that kind of speed. Nice run by marders - he broke 8:30 then?
New wheels put on bike and tested this morning. Took a bit of fiddling to stop some rubbing but once sorted I did about 17M steady. All ready for tomorrow now, and actually felt quite good on the bike.
To keep the runners happy I should also report that I did 7M last night at about 7 m/m!
MtR – good that the Sciatica is easingPadams – new TT bike wheels or road bike wheels ?Not much to report here either except kids cricket matches coming out of my ears, my 2 have something like 10 matches between them over 7 of the next 9 days.Still got sore ribs but have been swimming everyday (only just though on Tuesday) and I got back in the saddle today with Gordo’s hill reps in the TT position session (the ride totalled 21M). I only have 69 running miles to my name in May so far but 17.2 of it had numbers on. Unfortunately next Wednesdays 5k is a DNS as I’ll be in the New Forest for the S E Hants U10s cricket. I’m currently looking for another Tri to tergat before the Sept ½ IM too.
Good news on the literary front, RWH. Did I imagine it, or are you a mover and shaker in the world of African religion / ritual, torso-in-the-Thames, etc..?
Sharp stuff HH. Saw marders' result too. I expect he'll already have worked out that it is (just) inside 2hr marathon pace.
Keeping it real here too, Ginger. 15 lovely miles in to work today, fine conditions. I have a HM and a 10k in the next couple of weeks, but unlike some of you boys, I simply get around the injury risk by not running fast enough to do any damage. #mustdosomespeedwork
Half a dozen of us in the office appear to have blagged VIP tickets to the horse racing at Down Royal tonight. What with the luck of the Irish and all that, I expect the bookies will be delighted to see an Englishman show up .
Ginger N wrote (see)
Any tips for training for a 1 mile race anyone?
Lots of very hard, short reps, pyramids, etc. If you are serious then there are a lot of articles on the internet, just search for 1500m as it is far more common than 1 mile. The idea is not to do a lot of distance but what you do is hard. It isn't uncommon to see intervals such as 400m hard and then a 5 or even 10 minute rest before the next one, so in an hour you may just do 8 laps hard.
If you want a 5 minute mile you should be able to belt out a 400 in about 1 minute, and train at not much over that pace for 400m reps, say 65.
As an example the sessions I have done recently with a middle distance group are:
All cases, warm up for 1 mile or more, then streches and drills and sprints. Warm down and stretch at the end.
2x2x400m with 1 minute recovery, 1 lap jog between sets. Aim to do each 400m at the same pace.3x3x300m with 1 minute recovery, 1 lap jog between sets. Aim to do each 300m at the same pace.Funny session that is 3x1500, even pace for all, but each 1500 is in more, smaller pieces.1000, 500 800, 400, 300600, 400, 300, 200
Any tips for training for a 1 mile race anyone?
Run 25.2 miles with your opponents first.
Rarity for me, out the door at 5:20 for 7 miles. Not planned, but I woke up early and realised that getting anything in later would be tricky. Surprisingly decent once I got going, back before anyone else was up.
I seem to remember doin 10x400s with 60 sec standing rest, all reps had to be done in under 60 sec. My best was 4:30 ish, but I was about the age that CRAB alluded to above
Padams - could be windy, so best eat plenty of ballast !
CD - good work
special mention to boy wOnDEr as he is doing some little jogette thing in S A this weekend
I used to do reps with a 3:41 1500 runner, now that was hard work (even as an ex-1500 runner myself). I think I ran 4:13 or so for 1500 when I was 16.
I do have a certificate signed by Cram, Coe and Ovett for running a sponsored mile in 6:53 as a 12(?) yr old when they were raising money to go to the '84 Olympics. Little did I know that 4 yrs later I would be having my Sunday dinners with Ovett himself (long story)....
Like a few on here I'll be running the marathon on Monday, not sure I've really got my head around that yet.
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