Sub 3

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

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18/12/2012 at 09:09

5M yesterday (3M with slow colleague and then a further 2M with slightly faster colleagues) and then 12M this morning into work.  Legs were more than a little sluggish at first but ended up with average 8.16m/m.

18/12/2012 at 10:55

Good xc effort there Phil - sounds a bit dangerous to me.

Padams - why are you running so much?  Surely the 5m a week plan is flawless for your January race.

Got presented with an early 40th present yesterday by the missus (it's end of Jan in case you cared).  Trip to Norway at start of the year.  Couple of days in Oslo, followed by a flight to the very northern town of Tromso, with entry booked for the Polar Night half marathon - all in the dark on snow/ice under the Northern Lights. Might be a bit nippy.  Shame I haven't got any running tights.  Will probably be the only one in shorts. Don't suppose anyone here has done it before?  Nah, thought not.

18/12/2012 at 11:59

Got up to my local hill last night and then got down to the bottom of the hill. Got up t' top of the hill etc. Hill session confirmed that my cold is still hanging on in there! But a good session with aching legs this morning.

AD great 10km result. I need to enter another 10km. Only done 3 in total and getting on for 18months since I did my last one. Very impressed that you set this PB after a long run the day before. What would be the main reasons for your increase in speed in that distance?

Hoping to be a sparowfarter this weekend. I normally head out around 06:30 on a Saturday morning. Run for about 3 hours with 0.5 litre of water and single gel.

ZaTTu 100 miles a week is really getting up there. Are you still able to feel fresh for all your sessions? When I got upto 80 miles a week over the summer, I felt as though I was sacrificing quality over quantity. Maybe as I get more experienced I will feel more benefit from higher mileage weeks,

Dan A I went to Alta in Norway several years ago to see the Northern Lights and I was blown away by the place and lights. Would love to back there in the summer and winter to take part in a run

18/12/2012 at 12:34

Dan - I hadn't considered that. Maybe I should have just upped it to 7M per week rather than the massive 40ish I'm currently doing. I was feeling fairly confident after the 28M run I did a few weeks ago, but last weekend's 22M felt harder than I would have liked. I hoping to run close to 40M over 2 runs at the weekend, then that's all the long stuff done.

Great birthday present! Should be an interesting experience.

It sounds to me as though the definition (or at least the usage on this thread) of sparrowfart would be "1-2 hours after Gobi o'clock".

18/12/2012 at 12:42

Fab birthday present, DanA - she's a keeper!  (Does she have a brother?)

Enjoy your visit to beautiful Brizzle, Padams.

18/12/2012 at 13:35

Great birthday present DanA! Very cool!

Cool Padams. I'm hoping that current 5m pace will be around 10m pace by then, but we'll see!

TB - in the past, before I busted my knee up, etc, I used to do/try to do higher mileage (I think my one-off weekly high was over 140, but can't remember for definite). Since I got back to it I've been more moderate and find that anything in the 90-110 (maybe marginally higher for the odd week) seems to be my sweet spot.

Looks like my thoughts of a quiet week have disappeared. Since yesterday Mrs TT found out she had to go to London today, which means nursery/school pickups for me. I was also reminded that we've got leaving drinks on Thursday for a colleague who is taking early retirement and plans for Sunday... Hmm. I think it's that period where every run/bit of quality is a bonus.

18/12/2012 at 14:33

Dan - Part of me is a little jealous... the part that isn't my fingers.  Too cold for me.  I'd love to see the Northern Lights though.

TT - See you at Maidenhead!  How will you be treating that one?  I'm thinking mini-taper and blast it, which ought to yield a quicker time than my current PB (56:01) which was run the day after a XC race.

I seem to have agreed to a Gobi-sparrow-fart o'clock 20 mile run on Saturday.  Or maybe the sparrows have moved on to some other activity by 7.30 but it'll be the earliest I've ever done a long run anyway.  That's definitely pre-brekky time. 

TR
18/12/2012 at 15:35

DanA - nice pressie, very relevant.

Gobi o'clock is 5am, not sure that anything after 6am can be classed as early, esp not 7:30 on a Saturday, thats daytime.

Felt a bit ropey still today, so just a MTB commute and 1.8K in the lido.

A.W
18/12/2012 at 15:55

That sound like a great trip and birthday pressie Dan A!

Good session today 4 x 2k reps. Splits were 7.12, 7.12, 7.12 and 7.08 around 5.45 m/m. Nice and consistent which was pleasing, and felt pretty strong througout. 9 miles done in total.

A.W
18/12/2012 at 16:40

Hello all, not been posting much here since I introduced myself a while back but doing a bit of lurking. I particularly enjoyed ‘reaching your potential’ debates taking place, particularly between ZaTTu, LD and others the week before last (I think).

Some cracking training as well, big miles by ZaTTu considering his busy life, LuckyJim running one of my favourite sessions (the pacey 10mile burn up), lots of long runs, parkruns and XC racing.
Congrats on A.W. in bagging the ASICS prize
Andy D, congrats on the 10k PB, like you I am running Ribble Valley as well, I have a soft 10k PB so I hope to set a decent benchmark time, I hear it’s a very fast race. Hope conditions play ball.
Dan A – great present.

I am starting to build up the miles now, heading out for my second 20 miler of the campaign at about 06:30 on Sunday, I think that counts as sparrowfart not Gobi O’Clock, right? All the long runs at this stage are going to be nice and slow, and will probably be done on water and fresh air, it’s all about the fat burning!

TR
18/12/2012 at 18:07

YD - easy as she goes, 20M is a long way this far out.

18/12/2012 at 19:23

PP - as hard and as fast as I can, but untapered. It's 23 days out I think, so it'll help me to get in a good quality workout whilst tired.

Nice reps A.W.

Nice one Y D. Sounds like you're on the ball.

TR - I'd disagree. For somebody newer to running like Y D, the easy long runs are what will build his engine, so the more he does the better, in my book.

18/12/2012 at 19:23

I also missed out on the resolution of the nature vs nurture common sense vs rocket science debate (50/50, 90/10 in my humble) - was gonna pick up on a point made by teh Didsmeister - Coe and Ovett came to be the world's best off totally different training methodologies. Does that prove that you reach your potential regardless of what training philosophy you follow or that to be the very best you have to tailor-make your training to your own ability/needs?

Zattu/PP - similar sort of situation for me. Should really have bagged the sub 2.45 by now but pb is still 2.48. Based on that that I don't know if I should risk 2.40 pace, but my recent HM would suggest that that should be the least of my aims.....ponder, ponder. Either way, won't be making any attempt to hang on to you two in the early miles. 

Dan A - Empathy at its finest. Dartboard with Sue Barker on next year?

Andy - nice 10k pb, 35min feels like one of those important barriers.

Speaking of Gobi o'clock - anyone heard from the great man recently? Still running marathons in tunnels? 

 

TR
18/12/2012 at 19:28

TT - no mention of YD running fast here. Rarely gets recommended by me, esp for an endurance novice. Slow miles are the way to go for him IMO.

NtS -  Gobi had a wear and tear injury coupled with a fall which also caused damaged, which I think means he does the odd short womble but mostly races bicycles now.

18/12/2012 at 21:01

Tim - I think you misread (or I was unclear). The 17m was the day before an XC race the previous week. The 10k was preceded by 2 rest days (work xmas do) and 8m the day before.

YD - Hopefully I'll see you there. It's my 3rd time of entering. 2 years ago it was cancelled due to snowfall and a milk lorry stuck on the course, last year I DNS'd due to illness. 3rd time lucky?

NtS - 40mins and 36mins seemed like important barriers at 10k. Everything else is a bonus! A 33:xx would be very nice one day.

DanA - Nice present. A mate came back from Norway recently with some fuzzy photos of the Northern Lights. Meant to be great though,

Not thinking about marathon training or base work, just going race to race at the moment. I ran an unofficial 5k PB at a club time trial tonight. Haven't raced a 5k since about October 2011 soshould really find time for one.

18/12/2012 at 21:09

Tim - Missed your question there. Reason for increase in speed is mileage and marathon training. After a spring marathon campaign, I trained for an autumn marathon at the end of October so have bags of miles in my legs and am reaping the benefits now with a few PBs. Since the marathon I've been running less miles and doing more quality. Classic base mileage then sharpening I suppose.

18/12/2012 at 22:01

10x800m tonight at the club with just under a minute to recover, managed to keep consistent intervals around the 2:50 mark. Felt pretty good & after a nice 14 miler at the weekend i hope I am buillding nicely towards Wokingham. Just have to try hard not to blow it over Christmas!

Already a little jealous of all of you planning your marathon schedules, wish I was! Making an Autumn marathon all the more tempting

18/12/2012 at 22:07

Dan A - what a brilliant present. I am beyond jealous, as much of the fact that you have someone who would even think of such a gift for you as of the gift itself. 

I do not run at Gobi o'clock, or even sparrowfart, but I have occasionally been known to run at stupid o'clock. 

18/12/2012 at 22:56
I did a 20 miler last Sunday starting at 5:45am, does that classify as Gobifart?
19/12/2012 at 06:25

Definitely  NtS will love that one!

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