Sub 3

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

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20/12/2012 at 20:45

Charlie.. last night's wine treatment was half a bottle of a delightful Italian Sangiovese taken in moderate glugs.  That and today's painkiller allowed me to trundle 5.3m with no pain, just a numb sensation in the affected area.  I think I will keep doing a few gentle runs with due care & attention and see how it goes.

TT.. good to hear last night's near collision hasn't caused any lasting damage.  Funnily enough after my slip I did think of your cot incident as one of similar misfortune!

Nice effort TR, 2 hours on the turbo sounds like a long time gawping at the garage door!

True grit award to anyone venturing out today, the Sainsbury's car park here is flooded already! 

20/12/2012 at 22:29

10M including the Weston Prom Run (5M) for me.  31.46 (I think) which would be a pb by the narrowest of margins (currently 31.47), although this does of course depend on my accuracy in pressing Garmin buttons.  And it's ARC so won't count as a pb on power of 10 in any event.  Splits were a little interesting (6.09, 6.15, 6.24, 6.19 and 6.31, plus a random 8 seconds because Garmin was on autolap and measured it at 5.03M), but I was only overtaken by 2 people so reckon I paced it better than most!  3rd lady but missed out on the prize giving because of the need to do a proper cool down.

TR
21/12/2012 at 08:46

It's pretty soggy in places round here today !

Wardi - nice one, I was able to plod and bike on damaged ribs in Summer 2011, it was swimming that was hard.

Jools - your truce comment made me laugh, the thread has made me laugh two das in a row. Nice 5M.

12M bagged

21/12/2012 at 09:19

Very nice Jools

You're luckier than me then CD!

These things can happen so easily Wardi. Still improving I hope?

I had a test 5m jog into work this am. Neck is pretty much fine now. Right hip is still a little tender just above the quad - I can feel it if I lift too much. Lateral movement is uncomfortable (though luckily that's not a requirement for running unless you're bandy-legged ). As I've got the 24th and 25th off from running anyway, I think a few days of jogging should be fine and then hopefully can start to go a bit quicker again next week.

21/12/2012 at 09:36
Toro - that's sad if Noakes has gone to the dark side, but I suppose the warning signs were there when he started feeding us his central governor theory.

My old golf "coach" was a bloke called Bill Ferguson (who also coached my old mate Monty). I only had two lessons from him, even though id been playing for many years. The first he turned up late and drunk, took a look at my grip and twisted it round 15 degrees, then spent the rest of the time watching me carve balls way to the right and pissing off his lunchtime booze behind a nearby tree.

"Just keep doing that" he said.

Next lesson, after a load of practice, he did little more than watch me hit them down the middle.

Einstein said something along the lines that any fool could make things complex, but it takes a bit of genius to keep things simple.
21/12/2012 at 11:19

TR -- no offence, don't worry! (And the 12M is a big step up on your recent running training, no?) Bone is dynamic stuff, continually dissolving where it's not needed and forming where it is (hence the things grow with us, and astronauts have so much trouble with them fading away). So here's an analogy: say you're trying to build an Eiffel tower out of matchsticks on a wobbly table, using glue that takes 10 mins to dry, but every 5 mins some joker comes and knocks the table. Result: no progress at all, because all your matchsticks fall down before the glue has dried. Now imagine the same joker comes and gives the table a massive shove, but only once per hour: now most of the layers you glued up are OK, and you only lose the most recent ones. Result: you build up your tower. The gentle knock every 5 mins is that daily 5M, and the big knock once per hour is having a few consecutive days off before indulging in a blow-out...

...which is a long-winded way of justifying 5x0.5M@5:22/M,10M@6:29/M,4M@7:21/M, total 20M avg 6:36/M, and not in my lightest shoes, either :- ). So that dongs my speed, speed endurance and even the fat-burning bells for another few days. Wife's b-day tomorrow but a day off work alone today, so it was too good an opportunity to miss... and leg feels fine at present. Also I gave blood yesterday evening and who should I see out running than the attendant to whom I swore I wouldn't do anything recklessly energetic afterwards?

And well raced Jools, and glad to hear you're getting over those physical insults ZaTTu & Wardi.

21/12/2012 at 11:47

CW - glad to see you're back at it

Jools - that's impressive to PB at this time of year.  Miss my runs along the Weston sea front.  Did some of my best training there over last Christmas.

Dids - if you've not seen him do stand up, you should watch some Dara O'Briain; very similar views on alternative medicine, religion, clairvoyants and dieticians.  Very funny & I have to agree with all of it.

I think it was Zatopek on the subject of doing slow training, said something like, "I know how to run slow. I want to be able to run fast"

21/12/2012 at 11:49

PS, more significantly the quality of Quality Street has decreased in quality.  Tastes like some sort of chocolate substitute.

Oh, and did my best run since the spring last night.  About 14 miles at about 6.15 pace (all estimate), but felt fresh & strong which was surprising since I was still a bit hungover from the previous nights antics at the World Darts at the Ally Pally.

TR
21/12/2012 at 11:52

CW - good analogy, but I cant believe that a couple of rest days and then a 20M inc some fast running is better for you than 5M day after day -  if you have bone issues. But I think that you can now relax about your bones if you can run 20M on them. Anyway, your 20M having given blood trumps my 12, my legs were moaning after 8M, I have a long way to catch up this time.

DanA - wow, that was a good run. 

Edited: 21/12/2012 at 11:53
21/12/2012 at 12:28

Dan - I went into Tesco yesterday and all they had left of the enormous stack of selection tins was two Quality Streets. No Roses, no Celebrations. All sold out.

What has happened? Personally, I think we've had a year of being weaned slowly onto chocolcates in vast quantities by the constant plugging of big bags of minstrels, crunchie pieces at £1/bag just for this. We are the turkeys being fattened by evil farmer Nestle.

In the good old days we got a tin in late december and it lasted to mid January, and we felt guilty, and always left the big purple ones for my Dad, because that was the right thing to do. Now, a tin is scoffed in one evening in our house. Go for a wee when they are opened, and risk there just being a few awful orange ones left when you return. I have no idea whether the taste has changed. In fact, not even sure if I can taste them anymore.

A bloke arrived at the office with a tin of Celebrations this morning. Already I have eaten every malteser, (on the basis that they are lighter and therefore better for me than Snickers) much to the displeasure of an upstart Office Junior who has picked out the Galaxy and concealed them somewhere only he knows. An almighty debate about whether it's OK to put wrappers back in the tin has also broken out.

It'll be the downfall of mankind.

21/12/2012 at 12:44
I used to love getting a 1kg bar of daily milk at Xmas.
21/12/2012 at 12:58

LD - I know what you mean. Luckily I like the orange ones so get to polish them off at the end.

I have no idea what all this Hadd, Noakes etc. stuff is about. In fact, I don't even know what the disagreement is about. Maybe I'm just naive, but running seems like a pretty simple affair really, particularly training for longer distances.

Well done in the 5M Jools, sounds like all those parkruns are doing you good. Very nice run by Dan as well.

No training for me today - lots of alcohol yesterday (not too late though), back at my desk by 7:30 this morning, and we've invited some people over this evening. Unfortunately they almost all accepted, so we're going to have more than 20 people in a small house, and trying to feed them all...

Plan for the weekend is 20M tomorrow and 20M Sunday - never tried back-to-back long runs before so will be interesting to see how it feels.

21/12/2012 at 13:14

As I recall from last year, Padams, the first 8M of the second 20-miler were horrible and I thought my legs would never get going.  However, they did eventually.

21/12/2012 at 16:16

Padams - that'll be interesting 

Dan - thats a good run there

A solid 45 min swim on thursday then 25 mins injury free on the treadmill yesterday.........only to wake up middle of the night with flu like symptoms shivering/shaking and the rest of the carry on, brilliant. Ah well at least the leg gets a few more days rest before the next run.

Edited: 21/12/2012 at 16:17
21/12/2012 at 18:01

Back in the North East for Christmas and I might actually have time to keep up with the thread for a few days. Woohoo. I'm very much in Rest Period before the schedule starts on 31st, but Parkrun is on the cards for the morning. It's supposed to be fancy dress, but I'll have to make do with a Santa hat. 

21/12/2012 at 19:14

Ha!  31.46 so bubka pb to see out the year it was

21/12/2012 at 19:42

Nice one Jools! (For reference, had it appeared on Po10, it would have flagged 31:47 as a PB too... well it did when I hit exactly the same VLM time .)

OS
21/12/2012 at 21:01
Much enjoying the ongoing training debate, and hope it continues. That said I think Padams got it right. Interesting how obviously different phenotypes manage to compete successfully at the same distances (eg Tergat and Haile; anyone remember Haile sprinting against Mottram?). So should runners all benefit from the same training program? On a related point I found myself watching an old documentary on Obree vs Boardman in the early 90s recently. Difficult to imagine two greater extremes. Obree claimed to spend only 10hrs a week on the bike, with only 3 of those classed as training. Still managed to break the hour record, and become pursuit world champ with a huge world record.

Hope the niggles ease for Charlie, Wardi, TT et al. And nice to see a barnstorming run from Dan. I have just had a few days rest courtesy of a dose of Norovirus.

The mega bumper choc tins don't exist here in Switzerland. Coincidentally there aren't any fat people either.
OS
22/12/2012 at 11:27

Congrats on the confirmed pb Jools.

Nice long run CW.

And sounding very positive Dan A.

Bad luck on the norovirus OS. I hope you're over it now.

I skipped the second run yesterday in favour of more treatment. Had another test run this morning. A mixed pace 6m, with some strides and 3 x 1min pickups at about 5:15m/m to test reactions at a variety of paces. Massively improved, and I'm sure having Monday and Tuesday off will help even more.

22/12/2012 at 11:41

Parkrun marshalling duties today (thankfully I was on barcodes under a gazebo!); 3.3M there in relatively light drizzle and then 8.7M home in pouring rain.  Lovely!  Hot bath in a moment

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