Sub 3

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

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16/01/2013 at 15:55


TR - hope your knee improves. Swam yesterday and today (ice + snow up here + tight hammy) and tried this this morning: 30 mins with one brief rest - 1 length crawl 4 stroke breathe to test the lungs, 1 length crawl 3 stroke breathe, 1 length breast stroke recovery in rotation. Enjoyed that - got more pull through the water now.

CW - good photo "Scott of the arctic"

LJ - good news on the shin

Very cold up here, ice and still some lying snow. Doesn't look like shifting with more on the way friday apparently. Not that fussed as my hamstring is tight so just doing some good swimming each morning which I'm enjoying. Good luck to those running BM on sunday, hope the weather doesn't ruin things.

Booked my train ticket for Bath half in March, anyone else on here doing it?


Edited: 16/01/2013 at 15:56
16/01/2013 at 17:04

Yes, I'm doing Bath, RS.  It's my local spring half.  Got quite a few friends and colleagues running, too, so it should be good fun.

16/01/2013 at 17:12


Jools - nice one, Im staying with friends of the family down there. Be good to do a different half too for the first time. It's meant to be very fast right? (No idea what kind of shape I'll be in given recent injury to be fair)

16/01/2013 at 17:34

I managed 7M easy yesterday but have had a zero again today. I felt so awful this morning that I had to take the day off work. Pesky winter diseases!

LS21 - I didn't do the MK Marathon last year, but I am doing it this year - it's my debut marathon.

16/01/2013 at 17:57

RS78: it's pretty flat; there's one short, sharp climb about 1.5 miles in which also comes on the second loop and a very shallow climb back to the start/finish at the end which you only notice because your legs are knackered!  Make sure you position yourself sensibly at the start (i.e. near the front) because there's a right hand turn quite early on and the course narrows around the bend, so it can get congested.

16/01/2013 at 18:12
After two days of running 17 miles (with about 5 miles at MP each day), and a hard 12 mile hill repeat session today, I was rather pooped on the train to Nottingham. for a meeting. Highly unlike me, I fell fast asleep.
Thankfully some bloke shook me at Nottingham and asked if I was getting off there. Very brave of him and Thank god he did as the train was bound for Norwich, and I fear I may have slept all the way.

(Once got a train to Utrecht and forgot my meeting was actually in Rotterdam. An expensive emergency 40 mile taxi ride I don't ever want to repeat.

They may as well have had a dunces cap ready, and made me sit in the corner when I arrived with my pathetic excuse for being late.)
16/01/2013 at 20:05

Great photo Charlie

Felt like Bambi on some sections running home. Especially as it started getting dark. The odd section of black ice almost had me over several times. I would rather risk the black ice than consider the treadmill option. I have only run once a treadmill once and it was a truly awful experience!

16/01/2013 at 20:50

CW - thanks for the info on the Innov-8's. Can you offer any guidance on fit. I'm running in Brooks Green Silence and Saucony Kinvara 3's at the moment, having switched away from Adidas Boston as the latter were feeling a bit narrow. Thanks

16/01/2013 at 21:52
Sounds like everyone's ticking along nicely. I had a Portsmouth Area XC race today which I came 2nd in. 5.37 mile in 31:53. Please with form and strength. Very strange to lead a race. I took up the pace from 3km and could hear the other 3 in the lead group struggle but one got a couple of paces on me in the last KM and I couldn't get past at the end. Pleased overall. Beat my work colleague and shows training is paying off. I also got offered some races for the work squad so hopefully that will raise my stock.
17/01/2013 at 08:40

marmite - having just got a pait of Inov8 X-talon212s I'd say they are quite narrow (definitely narrower than the Kinvara), with my new pair I opted for a bit more space in-front of the toes to provide a bit more width. But the X-talons are built on a performance based last (performance = pointy and narrow!) they do off-road shoes with an anatomical shaped last, such as the newer Trailroc series. these are shaped more like your foot actually is, with much more space/width in the toe box. Unfortunately I don't think Inov-8 make an anatomically shaped shoe with the chunky lugs of the X Talons (which is what makes them such a good XC shoe IMO). For general fit try the shoe fitter application (found on this website, go to the shoe you're interested in and the app link is under the description) which takes a shoe of known size that you already wear and shows you how it would compare in size/fit to a show you're interested. This has helped me take the guess work out of buying shoes online. The application is US-based so you have to do a bit of playing around converting from UK to US sizes (usually available on the manufacturers website). I've found it to be pretty accurate. 

LJ - That's a handy 10miler

Toro - Top XC ing

CW - Nice look!

TB - Treadmills shouldn't be feared, got me through many foreign business trips when it's been too hot/not nice to run outside. May well be back on one tomorrow, with the snow that's forecast, the evening 5k I was planning to race is looking in jeopardy 

Went easy yesterday with 7M at lunch, feeling pretty pooped!

17/01/2013 at 11:35

SL - 5 weeks to Bramley is a long time so I'm sure I'll be fit enough to get something useful out of it (hopefully) by then, but will be a long long way behind you!

Very nice running LJ, and yes, you're right, I wasn't in too bad shape about 6-7 weeks ago, so I should be able to regain at least that reasonably quickly and push on from there.

Great photo CW.

I have an aversion to treadmills and static cardio equipment generally going back to when I bust my knee up and spent months on a xtrainer, so even though we have a treadie at home I'd rather take a pace hit on sessions than use one if possible - it looks like tomorrow may have to be the exception given the forecast.

I bagged 21.5m yesterday afternoon in a 10m easy, 11.5m steady format. My first long run since Berlin(!). Pace for effort was awful, but maybe a little less so than I expected and at least I felt fluid running, so not all bad.

17/01/2013 at 12:10

CW - Thats a cracking photo.

TT - Nice to see you bag a long one, not sure of my plan for Bramley, suppose it depends on who turns up and if there's a chance of some winnings.

RS - Good to see you back training.

Reps on Tuesday 5x1mile off 90secs, 5.13 average, double yesterday and legs felt good so I have a 5mile race tonight on the Weston promenade which should be interesting. 

17/01/2013 at 12:14

mmmarmite -- Al_P's answer is more comphrenensive, but my XTalon212's I ordered in a fairly generous size 10 and am happy with -- not least because off-road I sometimes wear thicker Gore-Tex socks. (By contrast, I found X-Lite 155 Road were like clown shoes in size 10, and even 9.5 is a bit on the big side, and the XTalon190s, also in 10, feel maybe a bit too big but weren't worth changing.) In civilian shoes I am a 9 or even 8.5, but get all running shoes a bit bigger. I think my feet are fairly wide.

Nice long one TT!

Day off for me after a big double yesterday, and a run commute to cope with the snow tomorrow; I was suffering further ankle niggles on the way home yesterday to a worrying extent, though am still "pleased" it has moved to a slightly different place, so I can't have had a stress fracture in the old place at least...

17/01/2013 at 13:10

what's with the treadmill backlash?

they are a wonderful thing - in my humble opinion they give your legs less of a pounding than concrete does (so fresher next time out), they are a welcome break from the same old boring streets, it's nice getting hot and sweaty every now and again, and you can get some hills done on them. Oh, and you can watch Saturday Kitchen/Come Dine With Me/News at the same time.

I use them about once or twice a week and will happily run for two hours on them.

17/01/2013 at 15:56

Treadmills are great for speed sessions, since you can just punch in the numbers and run. One thing I have learned though is to pay attention to your perceived effort and not rely solely on the speed you've set. Accuracy of the speed displayed is definitely variable between different treadmills.

Still got the lurgy today so another zero. Aaaaargh!

17/01/2013 at 16:16

TT - King of the bounce-back.  Just as long as you're fit for a Maidenhead smack-down! 

Just had an interesting work memo - a weekend "amber" snow warning for London and the South East.    A few of us are planning an epic LR w/MP on Saturday morning, which might have to be compromised.  I'm certainly contemplating the possibility of having to use some static gym equipment shortly.  Time certainly goes slower when you're on there (my distraction is a choice of really bad music videos or really bad telly, depending on which bit of the gym you're in), although to be honest the main concern for me is how much sweat I can generate if I do anything over jogging pace for anything over ten minutes.  I think a proper marathon pace session would have environmental health after me.

17/01/2013 at 16:29

PP - I'm meant to be coming to London for a friends birthday, part of the surprise is 2hours at Herne Hill velodrome, I'm guessing it'll probably be called off!!

17/01/2013 at 16:38

Dont think I've ever run on a treadmill, dont feel that I've missed out though.

Wether it snows or not isnt going to have a bearing on my running this weekend.

17/01/2013 at 16:51
PhilPub wrote (see)
TT - King of the bounce-back.  Just as long as you're fit for a Maidenhead smack-down! 

Practice makes perfect unfortunately PP I'd really love a period of boring non-interrupted training at some stage just to see what would happen at the end of it. Maidenhead should be fine as it's 3 weeks before London. With 2 x HM and 2 x 20m races beforehand I won't even be able to claim lack of race fitness

I'm sure there'll be a podium place/prize money for you there irrespective of who turns up the way you're going SL

17/01/2013 at 17:02

SL - Really?!  I've not been to HH since about October, but it's my understanding that  they're on Winter schedule now, which means uncoached sessions for intermediate (inducted) riders with their own track bikes.  Unless you know any better or have a session booked?*  Either way, snow on the track will be a no-no.  You could always get up early and run one of the fastest parkruns round the corner in Dulwich Park instead.

TR - You've done a fair few hours on the turbo though.  It's largely the same except you can't sit down. 

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