Sub 3

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

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08/01/2013 at 21:35

Hello all,

Not been on here for a fair while. TBH I've just been keeping my head down and getting through Xmas and the New Year, which was a bit strange this year.

Still, I heard you were talking about Master Bakers so I thought I'd pop in.

Hope you're all well

08/01/2013 at 21:49

hi all.

im hoping to do a sub 3 in may i have only ran one marathon that was last may i finished in 3:28:42 but felt i had more in the tank. i trained for 14 weeks on a beginners plan. my last 5k was last week and i finished in 18:02 my last 10k was 39:42.  i have been running 25-30 miles weekly since june. 

in last months marathon edition of RW i was looking at the improvers training plan. im looking for advice. is this mileage enough? and how much does high intensity quality training count in comparison to just clocking up miles?

08/01/2013 at 21:54

Dids.. good luck with the calf, dosen't sound too serious.  Nicely done with the sub 80 half, so you didn't have to eat your shorts after all!  Bet the prospect of having to chew through your waistband and gusset helped put a spring in your step! 

Nice effort in the cold DanA, good to see you are still coming up for the York BM.  Whatever you do don't don't fly up with this lot!.

Cracking XC efforts at the weekend, hats off to Jools, CC2, Padams, Charlie, Al P & PP.

Lots of long runs being logged, must be January!  Well toughed out to Andy D, SL, CD, Blisters, Toro, CL, TR & ES.

RM.. good to see you popping in, hope to say hello at the BM.  Any chance you can have a cup of tea ready for when I finish? 

SJ.. bad luck fella, more patience I say!

Marmite.. splendid progression on view.  When are you due to fall to bits this year? 

Jools.. domesticated?  On our club run tonight we were discussing the best stuff to unblock a bunged up shower plughole!

My Sunday 5m club race was as below par as I expected.  Nursing poorly ribs for 3 weeks wasn't the best preparation so 33:32 was all I could muster.  Nice conditions though so I did enjoy it.  Still, I'm over the worst so onwards & upwards.  Did a bit before & after to give me 11.5m for the day.

Did the 13m running commute home last night & 7m with the club tonight.

Welcome to Bertie C.

Ay up LS21.  Are you running the BM?

Edited: 08/01/2013 at 21:55
08/01/2013 at 21:59

wardi - yes mate. Reckon I might win it this year, and break marders' course record too.

08/01/2013 at 22:15
This weekend's running was fuelled by homemade naan breads and pizza. As the marathon campaign takes shape I may have to whip up a batch or 2 of flapjacks.

Oh yeah, 13.5 easy tonight.
09/01/2013 at 07:07

SL - enjoyed them all, Avenue of the Giants is unique and Boston was classic, but if I could only name one favourite it would have to be Berlin.

Jools - guessing you don't like Vegemite either then?

TR - in fairness I was wearing a thermal longsleave under my Marmite vest. Do you not wear a vest when out running on hot days in the summer?

LD - good to hear the calf is recovering, you could've come to our session last night. If you're still in Nottingham and fancy a run this evening drop me a line.

LJ - dunno what VLM target will be yet, I'd just like to get to the start line in one piece given the injury disasters that scuppered '10, '11 and '12.

LS21 - damn! You beat me to the punchline. Good to see you.

Wardi - that made me laugh, I usually schedule my meltdown for the beginning of the taper once all the hard work is done. Sounds like a solid 5 miler given rib trouble, onwards and upwards as you say.


09/01/2013 at 08:30

Marmite - I had a stinker at Berlin (death march from 20) but would like to go back at some point, if only for the currywurst and beer.

LD - Seems like positive news.

Wardi - Seems like a decent work out all things considered.

Andy D - you're knocking in some miles, how are the legs?

10 last night with 2 miles at 5.30's, work to be done......

09/01/2013 at 08:44
Marmite - thanks for the offer. i was only there for the afternoon. I was mostly making my contribution to the local rock and roll scene. (In a boring IT sort of way).

I missed my train back and ended up wandering around the Nottingham city centre just after 6pm. Couldn't believe that everything bar Tesco, Costa and Sainsbury etc were closed at that time. It was like a bloody ghost town. hardly anyone around, as i trudged despondently around. the streets weren't busy with traffic either. isn't that a bit weird? Its usually massively busy in Manchester and I'm sure most shops are still open til 7-8pm.
09/01/2013 at 09:18

Some cracking training and posting going on.  I have nothing to say about bread making (I can make toast, but that may not be make me look so windswept and interesting), but I can report some running, with amongst much other training three runs in the last 5 days of 10m or more.  Lightweight by some standards, but signals the start of marathon training for me,  I am still a bit cautious as I have flirted with the bench for most of the last two years. 

Marmite, your marathon history is very similar to mine, right up to the point when you started running loads of miles and really fast times. My first 'run' was a 3 49 at FLM in 1996, and I nibbled up to 5-10 minute bits off of this to sub 3 without ever getting above ~35mpw.  When I was ultimately running higher mileage, I never gave myself a decent chance at a good marathon run, but got what i consider to be more respectable PBs at shorter distances. Now I like the idea of at least beating that 3 49 by 60 mins (current PB is 2 53).

09/01/2013 at 09:36

Any Villa fans want to talk about footie

09/01/2013 at 09:54
Wahey. You a City fan Brian? Awesome wasn't it? Still don't think we'll do it but you couldn't ask for a better start!
09/01/2013 at 09:56

"Let 'em all come down TO THE DEEEEEEEEEENNNNN!"

Sorry, got a bit carried away there.  Millwall vs Villa, next round of the cup.  What are you northern folk going on about? 

Edited: 09/01/2013 at 09:58
09/01/2013 at 10:20

I repeat the comment from pages back:

How do you have time to work, train and post on here! 

I am back to work proper now and so using the commute as my training on the whole.  Still got a "look" when I said I was leaving work early on Friday... to go for a long ride.   

I have procastinated all morning trying to stalk a work colleague's running results but they are few and far between.  He has clearly improved a lot and beat me by a minute in Nov but I have since lost 3kg and improved my 10km time 1:30 since Oct.  We have a race next Wednesday so I think it will be close.  I doubt he has improved much and believe it will come down to a mental battle - I am going to hang on to his coat tails with the aim to pass in the final stages unless it feels too slow. 

09/01/2013 at 10:26

TR- I'm still missing a 0,4 and a 6. Other half finishes maternity in early March so it may be a let's see if I can 2.59 on 25mpw! Obviously I'll talk LS21 into a 2.45 and bottle it past the pub in the 2nd mile with the pirates and ease back

Nice to see OO and other familiar faces back as well as the new folks. Didn't OO get the first fred mara win at Dartmoor Vale?

2007- Think I saw PP go off into the distance over Tower Bridge as I eased up after my Rome disaster 5 weeks earlier.

Selbs- Hope things going well. 7 months here and loving it. It is flying by though- as per SL/RJ's wise words.

09/01/2013 at 10:31
Mark O' Dwyer wrote (see)

in last months marathon edition of RW i was looking at the improvers training plan. im looking for advice. is this mileage enough? and how much does high intensity quality training count in comparison to just clocking up miles?

Hi Mark, off-hand I don't know what this particular schedule looks like but I can imagine if it's a RW plan it's probably way too prescriptive on "speedwork" and intervals. 25 - 30mpw is simply not enough mileage for a sub-3, unless you're incredibly talented and/or doing a shed-load of other stuff (cycling/tri training, etc.)

Even your conversion from 5k to 10k suggests that simply getting the mileage up is far and away your biggest priority for getting into marathon shape. I'd suggest you want to be building up to 45 - 50mpw minimum, including a weekly long run, a mid-week longish run, and other than that mainly easy pace miles with maybe some tempo and marathon-pace running.  Sub-3 may still be a tall order for the foreseeable future; general consensus seems to be minimum requirements over shorter distances are around 38 mins for 10k or 1:23 for a half.

Edited: 09/01/2013 at 10:32
09/01/2013 at 10:38

Sorry for this temporary intrusion, and talking about non-running related topic (more interesting the Triathlon though)

Race Jase, Born and bred. Magical magical night. Didn't realise you were local? Really enjoyed it 'specially cos I missed the Arsenal game (in the States). You going down to the Villa?

PP, Are Millwall in the Rover Lada Daf Van trophy thingy?

09/01/2013 at 10:50

Ode! - They're all coming out.  See you in the Red Lion about 1pm then?

Brian - Ha!  We've already reached the dizzy heights of round 4 of the FA Cup!  I said to my dad at the weekend, it's about time we had a lucky draw and bluffed our way to the final again, only to be soundly thrashed by a team from Manchester.  I'm not fussed which one.

A fairly comfortable 10 x 800 last night, all 2:32 - 2:35.  Marafun training isn't killing me so far, almost looking forward to 11 @ ~MP tomorrow.

09/01/2013 at 11:22
Mark O' Dwyer wrote (see)

 of RW i was looking at the improvers training plan. im looking for advice. is this mileage enough? and how much does high intensity quality training count in comparison to just clocking up miles?

If I remember correctly there is an Advanced plan too?  That is closer to standard sub-3 plans. 

09/01/2013 at 11:26

I think they are these or similar. Not got the magazine here to compare them to.

09/01/2013 at 11:34

Marmite - I'm never out there in the heat of the day, so a T shirts does the job.

Brian - Villa fans dont know anything about footy since their last manager was in power. COuld be worse though, they could be a Pompey fan, we are only allowed to give players a 1 month contract, so they all up and leave. of the 12 players on the 2013 calendar they expect 3 to still be there by the end of Jan. !

Ode - I'd rather save the 2:59 for 2017, so I rather aim 4 or 6. Could aim for the 0 but if it ended in a 1, 2 or 3 it'd be a waste ! 

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