Sub 3

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

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09/10/2012 at 10:28

Don't know if anyone else here is following Marigold's training, but how's this for a session (on a weeknight): 23.5M including 10k in 32:52, 6x3mins @ 4:42ish pace off 90s recovery, and another 10k sub-33. Average pace for the whole session 5:41 m/m.

Looking forward to seeing how the 50k goes!

09/10/2012 at 10:46

Clearly - Yes, beneficial is pretty vague. I guess what I mean is, over the next 4 weeks I can either race every weekend with minimal training in between, or race every second weekend targeting the 5k flat road and the 10k XC as proper races and treating the others as an easy run. I want to do well in those 2 races in particular and i'm not worried about the others. A major problem I've had this year is not being even close to 100% on race mornings. Its sounds so easy but I find it difficult to get the taper right. If you had those 2 races 2 weeks apart what would you do in between?

SL - Every time I go to a circuits class and do lunges/squats etc I can barely walk for 4 days. I've yet to recover from the weekends race which was basically a circuits race!

Padams - That is some seriously quick swimming!

09/10/2012 at 12:20

I completely agree it is a fairly pointless vanity thing doing the champs start at VLM -- if anything you might get a better time from FGFA, understanding now that you don't get a chip time in the champs. But I always find it quite inspiring that while an enthusiastic amateur will never be allowed to join the Ryder cup, or take to the pitch in the FA cup final, etc etc, we really do get to race against the best in the world when they are doing their best -- in a fair and square competition, where we are equally "allowed" to win (if we only had the talent) -- which I like to relate to people. And you get a stronger sense of that when the elite start just in front of you rather than on the other start, even if we're all running the same race. (I do like having plenty of portaloos too, though I was a bit disappointed that talk of red-carpeted and gilt-handled ones in the champs enclosure never did come true :- ).

09/10/2012 at 12:55

I agree the champs start at VLM looks a bit pointless on the face of it. This year I was the only fast runner from our club without a champs place and only had a standard club entry on the blue start. However it was a doddle to bag a spot right at the front of the blue start when it opened 30mins before the start, in the end I was stood only about 3 or 4 people back from my club mates in the Champs start. on the benefitical side, having the target of beating 2:45 really made me push myself in the race and not give up when my legs were on fire!

09/10/2012 at 13:15

 

Padams - cheers yeah that's what I thought too but was told otherwise re the north east harrier league. If as you say thats the case with the Met league then atleast I'd be able to run for Heathside as a 2nd claim in xc if I'm ever down there for a fixture.

09/10/2012 at 14:52

I can only dream of champs starts for a while... but still hopeful for my sub-3 on Sunday.

Taper has gone well: after 13m on Sunday and a rest day yesterday, 7m this morning felt insanely easy. I couldn't believe it when I saw my splits, vs. effort. Hope it's the same on race day. 

In other news, Liverpool is forecast to be rainy... uhhhh. Oh well.

Anyone on here fancy the Dalby Dash 10k in November? I'm tempted, if I recover well. Organised by our local Darren Bilton, who I often see running around our way.

09/10/2012 at 15:30

CT.. I sometimes see Bilton training on my cycling/running route home from work, Clifton Bridge on A1237, Millfield Lane area. Best of luck on Sunday - think positive, rain keeps you cool!

Padams.. seriously quick swimming!  I had to read Marigold's session twice, blimey!

TR.. good to hear the back is improving.

Clearly.. fingers crossed you have some light at the end of the tunnnel, you have been very patient on the surface.

I notice Njord has been excelling of late, he followed up a neg split 2:49 in Berlin with a 2:56 at Chester the week after.  Good work fella!

4.2m on the treadie this morning, 7m with the club later.

09/10/2012 at 15:58

The thread 50km smackdown (Marders v Marigold) should be interesting!

09/10/2012 at 16:12

Spotted Njord's Chester run and thought it was a little mediocre for a man of his calibre. How wrong could I be? Berlin the week before and probably blowing the froth off a few steins? in the week. Top banana!!

 

TR
09/10/2012 at 16:19

Jool s- should be a bit closer than the thread 1/2 mara champs last year, when SL beat me by 10mins !

09/10/2012 at 16:31

Hello all - sorry to intrude! On sunday I bagged myself a sub 3(2.58.54) at Chester...and also at Manchester in April got myself a GFA at London next year ...so I might join you lot on here if that's ok...?

I have never ran London before...and I see above you lot discussing the merits of a Champs place vs GFA place etc. Was wondering about the GFA start - is it relatively crowd free? What other perks are there?

09/10/2012 at 16:43

That sounds very positive Clearly. Fingers crossed

He has been putting in some incredibly impressive sessions indeed Padams. It will be good to see the end result!

SL - I've got some of those types of exercises planned when I start back next week. Hopefully I can get beyond the occasional half-hearted, do it for a few weeks and then stop, approach that I normally do.

Cheers for the clams/donkey kicks explanation Jools.

Sounds like it will still have been a decent workout PP. Hope you are lurgy free and good luck for this weekend.

Still keeping my fingers crossed that things start to progress quicker for you selbs. The thing to remember is that improvement is highly unlikely to be anywhere near linear and will most likely be in the form of sporadic sizeable improvements just when you least expect them.

Glad to hear your improvements continues apace Dan.

Good luck for Sunday chronotopian and CC2.

Still got another 5 days of slobbing it here before I get back to it. Really itching to get going now!

09/10/2012 at 17:22

so the thread remains the Sub3 thread - just the distances have increased to 50km!  that's a crazy session from Marigold - but i guess Marders must be in top form too if he can stay on course.  sounds like nice running from Njord.

09/10/2012 at 17:32

oh thanks ZaTTu.  it's a long way back - have a rough plan - but that's fine - it's frustrating, but i have to be patient. really hope one day i look back and it was worth it... but if not, so be it, nothing i can do about it now!! it's interesting re-learning how to swim anyway... although the times some on here post are just ridiculous to me...

09/10/2012 at 21:04

CW - you do get a chip time on the Champs start. My Po10 lists both gun and chip and the official time is the chip time. 

That session of Marigold's.... there are no words. 

09/10/2012 at 21:44

15 West.. with a sub 3 you should be on the 'Fast GFA Start' which is a fenced off pen right at the front of the red start.  All the sub 3:10 runners are there, queues for loos etc aren't as bad as elsewhere in my experience.  You can get pretty much as near the front as you like.  It is 3 miles before you merge with the runners from the blue & green starts so you do get a clean getaway.

Enjoy the slobbing TT! 

Selbs.. similar bad luck story to help you feel in good company.  Girl in my club, early 40's.  Her family had a history of high risk of breast cancer, so 4 years ago she took the option of a double masectomy to reduce the risk to 'normal'.  Once she recovered she started to run again, but started to encounter pain in one leg.  Over 2 years it was mis-diagnosed on numerous occasions, got the usual advice of 'take some pain killers and stop running'.  Eventually her original surgeon offered to check her out, he found that the blood pressure in each leg was wildly different.  Turned out she had a badly blocked valve at the top of the affected leg so another operation was needed.  It turned out to be more serious than first thought but the operation was thankfully a success.  The surgeon told her that if she had ignored it/put up with it she would eventually have lost the leg or even possibly died!  Anyway she is now back running and hoping her bad luck is done with! 

Edited: 09/10/2012 at 21:45
09/10/2012 at 21:54

15 West - what Wardi says. Only been from there once but a pretty good set up imo. You can pop out and run down the road to warm up which is good too.

Wardi - nice double

First tuesday session with Harriers - just under an hour in total - 2 miles to a hill 2 miles back. 9 x up the hill, shortish hard efforts. Nice bunch, seem like a great crowd, v similar to Heathside

09/10/2012 at 21:55

Thanks Wardi - I applied for the GFA when I got 3.13 at Manchester - does that mean I can't be in the Fast GFA Start area despite going sub 3 since?

09/10/2012 at 22:00

15West - I'd ring the VLM office and send proof of your Chester time (well done by the way!!) They'll probably upgrade you to Fast GFA, which is exactly as described. This year as all the masses had been in their start pens for about an hour there were only about 3 bags on the GFA trucks cos everybody was just lounging around waiting til 9:30 before they even moved!

Main issue you'll have is getting your bag back at the end, cos most of the folk on Fast GFA finish within about 15-20 minutes of each other - so there's a monster queue at one baggage truck while all the others are totally empty!

09/10/2012 at 22:01

Evening by the way - taper time here. Superb

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