Sub 3

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

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19/11/2012 at 09:36

Pretty mixed memories I should think, then, HR, however lovely the surroundings.

19/11/2012 at 10:57

Yes indeed Joolska. They're mainly painful but I still love running at this time of year for some reason. It's still probably my favourite season. That route is such a welcome surprise isn't it?

19/11/2012 at 11:01

Dachs - great run there at Gosport.  Think everyone started too fast.  I was aiming for 6.15 pace and must have been about 200 ahead of me as I reached mile one and glanced at the watch.  5.50 

CW - can only advise (and plead) a bit of rest there mate, even if you are desperate not to lose any fitness.  The root of my troubles was back in March 2011.  I had a sore calf, but was able to run on it (although it was still sore after each run).  Kept on pushing out "one more run" until it tore during a parkrun.  Missed 3 months including spring marathon of that year, and although I recovered during the latter half of the year and got back into decent shape, it clearly was weakened and strained again this year which has cost me 4-6 months of any decent running.  I'm sure there's some near permanent damage now (it's very sore today for example).

I hate to have to admit it, but I think that when you get to late 30's / early 40's, you just don't mend as quickly as in your 20's.  You have been warned; here endeth the lesson!

19/11/2012 at 12:18

Dachs and Al_P -- congrats on the respective PBs! (Find another marathon Dachs, I reckon the 2:45 champs start threshold is much easier than the 1:15 one...) And I shouldn't have taken 76:xx for granted as that was near-PB before the GER -- I've done maybe 6 ~76 min HMs, so I'm bored of those now, even if that is close to my best!

Great endurance training Padams & CD.

HR/Dan -- you're both right, I intend to be very cautious. I was off racing for 2 or 3 months over the summer with a calf things, too. I was fully prepared to DNS or DNF yesterday, but it was oddly OK (and it was the last race I have actually booked until March!). This time it's not the usual thing of the core of the calf muscle getting a deep twinge, but rather a soreness on the surface of the muscle on the inner (medial) edge, which is barely noticeable when running but is if I prod it. Anyway, couple of days off now and then I'll come back cautiously.

19/11/2012 at 12:24

If you run it in the Bristol-Bath direction it improves, HR; sadly, even as a loyal Bristolian, I have to accept that when you run it in the Bath-Bristol direction, the last couple of miles are pretty urban.

19/11/2012 at 12:27

Joolska: I like that long run. I've done several along that path, normally in the form of a 22 miler out and back from Bristol - parking the car near the start of the path. The last 5 miles are nicely slightly downhill of course which always helps.

HR: If I had the time to devote to more training it would come back sooner I'm sure. But right now, with an ever-more-demanding full-time job, 3 kids, a dog, social life and a large house to decorate and refurbish, time is more at a premium than ever.

Gorgeous weather yesterday. I was out for a few miles with the dog and then again for a longer walk with him afterwards.

19/11/2012 at 13:18

excellent 1/2s from Dachs and Al_P, even if they werent the hoped for 75s. Should be doable in the Spring after some winter miles

nice to see MtR enjoying his semi-retirement, I sometimes think that I should be doing better things with some of my me time, but then I think that I wouldnt be decorating or at work at 6am.

CW - anymore races on the horizon ? I think that you would be wise to put your safety pins away for a few months and get your mixing bowl out instead.......and stop running fast with hardly any warm up !  Its cake baking time of year anyway !



19/11/2012 at 16:20


AW - nice 15

Al P/Dachs - cracking half times there, storming stuff

Andy - cracking pb from you too

Padams - fair old effort with that 24

CW - go easy

TR - I think yesterday was a good day but it was nice to be out on my feet for  2.30 without too much trouble and tick a 20 off. I have done a few 15/16s though so endurance has had a sold foundation. Will probs bag another one in London before the new year but until then it's club intervals, park run and xc. Also got an 11 mile fell race coming up which should be fun.

Legs suitably mashed today from the weekends running so a rest day apart from the hour walking to Uni, well 30 mins in and 30 mins back. After yesterday I'm inclined to agree with Dan A about adding a bit more on to a long run and doing a 22 instead of 20. You only really get that "long run" feeling of fatigue at 18-19 so I think I'm going to make most of my 20s atleast 21 or 22 in marathon campaign. With a couple going up to 23/24.

Came 15th overrall in XC according to provisional results....from the "slow" pack.

Edited: 19/11/2012 at 16:21
19/11/2012 at 16:42

Good work with the HM's Al P, Dachs, CW and Dan A. Wished I was racing while out yeaterday, it was such a nice day for it.

Nice easy 8 miles for me today and then a bit of cross training in the form of some indoor climbing for a bit. 

19/11/2012 at 17:10

Just thought I would pop in to say hello. Great to see (big!) PBs being reported! MtR seems to be in a similar position to me, where finding time is v.tough. Rest days are almost more frequent than running days. Still enjoying it, but very low key - the surprising thing is that I don't think I'm much slower, but I'm guessing the decline is quite gradual if you can just keep ticking over.

Great to see people like DanA going again

19/11/2012 at 18:36

RS - I had noted your recent long runs, you are in a good place long run wise already. I did some 21s and the odd 22 last year. In 2011 I even did a 26.5 in training but I now think its a waste of matches to run more than expected race time and is time in the danger zone that is unnecessary. I also used to run my long runs too fast. Last yr I was doing some slow and hilly 21s and 22s in 2:4X. And only had LT 10min more time on feet on race day. I now think the less miles I can get in over that 2:4X the better as its saving me more matches. the only matches I'm now prepared to burn during mara build up are in some progressive long runs (in the last 6 weeks) and some MP running which I did as 10M in a 14M a few times last year. 

Nice to see Coro enjoying his semi retirement too

5M, 1.5K, 5M for the day. a week of not much running (not that I do a lot usually anyway), and some stretches seems to have eased my aerosol/sciatic issue. Should be good to run the Hayling 10 Sunday, even if I have to take a 9hr break in the middle like today !

19/11/2012 at 19:53

So.............................what have I missed?

19/11/2012 at 20:31

NtS - not much, just a few sub3's here and there. Your run at Gosport y'day was noted.

19/11/2012 at 20:43

It's like a reunion!  Spotted your Gosport result and pleased to see you're running well,Twiggy.

19/11/2012 at 20:58

NtS - 3 yrs bloody years, I thought I was bad at 3 months. Nice sub-75!! Now Crab, Pug, Cartman, Dull where are you? 

19/11/2012 at 22:13

Is it really three years? I guess time flies when you're not reading hundreds of thread posts all the time.... ;o)

So how the hell are you all?

I figured that now that i am back in the marathon game (VLM entry in the post after yesterday's effort..... Champs Start too - yay!), I might as well dip back in here.

If you'll still have me, of course.




19/11/2012 at 23:18

Congrats on the champs place NTS, good to see you've had a change of heart with the marathon distance.  I was thinking about you amongst other absentees recently, you do get name dropped on here occasionally.  Have you broken any treadmills lately?    You did give me some good advice when I first came on the thread which I haven't forgotten.  You will need to remind us which washing machine you've got though!   

20/11/2012 at 07:51

Great stuff NtS, many congratulations and welcome back. My family remember you from Abingdon -- "How did he recognise you?"
"From my forum picture, but I didn't recognise him from his picture."
"Why not?"
"Because it's a picture of a twig." : -)

TR -- forgot to say, no races booked now until the Cambridge half on ?11Mar2013... but I'm sure I'll do something or other. There are some club XCs at least. But yes, I'm having a definite chill-out now training-wise. Good luck in the 10M race BTW.

Edited: 20/11/2012 at 07:52
20/11/2012 at 07:53

NtS - good to have you back, well done at Gosport! I still look at the photos from the treadmill WR occasionally (the Mrs made a framed montage type-thing which is hanging in our study) - happy days!

20/11/2012 at 08:25

NtS nice to see you again. I feel better about my own mini-absences. Very nice run at Gosport!

Great to see Coro again. As Joolska says it's like a reunion!

About to trundle off to my temp day job  in Knightsbridge (7 miles): via Finsbury, Regent's and Hyde Parks. Had an enforced cut-back last week but this one looks like a better mpw. It's the MtR / Coro issue of having so many other things to do. Am completing my second book at stupid-o-clock many days so there's a bit of candle burning. Love the running though and stil eyeing up a 2013 marafun.

Edited: 20/11/2012 at 08:26
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