Sub 3

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

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19/01/2013 at 00:18

Dan A.. congrats on the lollipop duties.  Though when you inevitably start to wobble at 22m I reckon it will be a lurking CRAB that plucks the lollipop from your grasp to claim the pacing glory! 

Good double punning Charlie!

Marigold.. good to see you re-appearing, don't you have any cartoon banking/IT monikers now the postie era is over?  

York BM.. the local villages are under snow and more due tonight so it is a matter of gritting (country lanes are not usually a priority around here) & whether it will freeze.  Not too hopeful meself.

Q: What's the difference between Jimmy Saville and the ghost of Christmas past??

A: One rattles his chains and puts the willies up people, the other one is just a ghost.

Edited: 19/01/2013 at 00:23
19/01/2013 at 06:49
Dan - sounds like a decent gig, not sure I would like the pressure.
Hope BM doesn't get called off for all you us doing it.
Tr -hope you're off that bench soon.

Lots of snow in Somerset managed 9 glorious miles in fresh powder on the mendips, only fell over twice. 3 early doors this morning on clear roads, but I wouldn't fancy running on the pavements
19/01/2013 at 07:26

Welcome back, Marigold.  If they won't accept the glove, you can have a picture of a pretty flower instead

Sounds like a good plan, Clearly.  Hope it all goes to plan.

Taking my Yaktrax (purchased as an insurance policy prior to Running Home for Christmas) for a spin (well, hopefully 20M) soon.  It'll be the first time they've been out of the box!  According to the Beeb we got 16cm here but I'm assuming the snow on the Downs will now be quite compacted.

19/01/2013 at 09:40

PP - won't be a wasted campaign.  I'm training for the Barca marathon on March 17th,  with a target of sub 2.45, so VLM will be an interim training run as I build up to the ultra season in the summer.

OK, so I've a lousy VLM record, but it's because I've always gone through half way in 1.22-1.25 seeking a PB, and blown up/given up.  The only time I've actually ever tried to run 3 hrs exactly was last year at Gloucester and did it with 10 secs to spare.  I've paced half marathons before no problem.  If I'm injury free then a controlled steady sub 3 shouldn't be too difficult.  Think I've gone sub 3 about 10 times before.  Will try and keep CRAB in sight though in case it all goes wrong and I have to hand the baton 

19/01/2013 at 10:03

A very easy day for me today.  30mins on the mountain bike, pootling around roads/trails then 40mins easy on the beach.  

Good uck with the snow everyone.  Hope there aren't too many cancellations.  

19/01/2013 at 10:52

good man Dan, here's to a 2:59 !

Marigold - whats the plan this time ? still including the 20M races with specific pace sections ? more or less total miles ? more or less key weeks etc ? there's lots of folks read these forums and are interested in what the fast folks do and you are as good as it gets on here.

SL - cheers

2hr turbo bagged, one of those days when you produce enough sweat to get wet enough to start getting cold again ! The nippers are on that big hill sledging again - shoul dcome in handy when they play in the Ashes !

19/01/2013 at 11:11

Should I be worried, I still seem to be a avatar-less this morning. Where's that flower Jools?

parkrun was a bit of an anti-climax this morning, it appears I'm still adapting to the increase in mileage and sessions over the last couple of weeks as after about 800m of "action" I could tell that my legs hadn't turned up for the party. Last mile split was slower than my tempo pace on Thursday. Worked hard though so all good.

Who's doing the 15k of fun that is the Southerns XC next Saturday, well up for it myself even though I won't be quite a competitive as I might have liked.

19/01/2013 at 11:16

Sorry TR , didn't see your question.

I'm going for the "icing first, cake last" approach in this build up, similar to my run in to the 50K which worked well for me so thought I'd give it a go for VLM as well.

That basically means I nonse about with the shorter/faster stuff until the Bath half with the one exception that I get my long run up to a good standard as well. Then I've got a 5 week intesenive MP phase , 2 week taper and bobs your uncle.

Fine details can be found here



19/01/2013 at 11:27


Marigold - what are you aiming for in London this year?

SL - that sounds like a nice 9m

Wardi - hope you an others get to run BM

Dan - I'm sure you'd do it fine if you were concentrating on a sub 3, won't you have to factor in all the Expo fatigue factor too though? Pretty knackering 3 days going into a marathon.

My workout today will be putting my walking boots on to walk down to St James' for the match!

Edited: 19/01/2013 at 11:47
19/01/2013 at 11:47

RS78 - Not greedy, a PB is all I want. If it's 1 second I'll happily take it but would be nice if it's a little more. Will probably be going for the same target I have done for the last 3 years which is sub 2:18 - one of these days I might just do it!

19/01/2013 at 11:56

20M for me at a rather plodtastic 8.23m/m; finally got to try out my Yaktrax and they work pretty damn well - once I'd decided I could trust them I was able to go on some of the icier stretches and go at 8m/m rather than 8.30m/m.  A tiring run as the snow was pretty deep in places, but so much better than the treadmill.

19/01/2013 at 12:09

20 miles on a Saturday Jools, keen or just busy tomorrow?

19/01/2013 at 12:15

Marigold - looks good. So the icing first with some hilly Purbeck long runs (easy pace I assume), then a block from around MMH time with a beast of a midweek session and some long runs with lots of MP in them. I guess that just doing 5 weeks of the top notch stuff prevents peaking too early and burning too many matches in Jan and Feb. Hope it works. Wont be doing the miles you do but planned a similar 6 week block of a midweeker medium run inc effort and then some flatter and more progressive long runs on the flat (instead of slow easy runs on the hill).. 

Jools - well played.

19/01/2013 at 12:20

TR - Purbeck runs are normally easy but can get a bit tasty for the last couple if we get a bit excited on the road back to the ferry! You doing MMH this year as part of your 6 week block?

19/01/2013 at 12:23

CW & AI_P - think I owe you chaps a drink for shoe and sizing recommendations. Got a pair of 212s delivered Friday and took them out for a test drive today. UNBELIEVABLE!!!! Felt like half man/half octopus, the traction is insane. Have become an instant fan of Inov-8. Have you tried any of their road shoes? Like the look of the road-x lite as a potential racing shoe, whadyareckon? Thanks again, very much appreciated, reckon a pair of 190s are on the cards for XC racing.

Wardi - damn that made me laugh.

19/01/2013 at 12:42

RS78 - fair point.  Can't do much about that though.

FFS, I'm sat here in London, waiting for news on whether the BM is on or not so that I can jump in the car and start the drive up north.  Will go out for a long run this afternoon here if not, but with no news yet I'm getting restless.

19/01/2013 at 12:46

Marigold: going to London tomorrow for lunch and then the matinee of Sleeping Beauty at Sadler's Wells, and so definitely no time for a 20 miler.  It'll be sparrowfart even to get 8M in (last run left on the schedule for this week) because I want to get an early train just in case the weather causes delays.

19/01/2013 at 12:48

Marigold - running for the ferry might be needed sometimes though. Not sure about MMH yet ? Might do it if the special one comes out to play, if not I might do the Salisbury 10 for a change. Dont think it'd be good manners to do the MMH10 instead of the 20, as I understand it the 10 is for novices.

looks like mmmmarmite is happy with his new scoobies

DanA - hopefully you'll get a decision soon. The 10K I was supposed to be doing tomorrow is going ahead as they expect it to thaw a bit more, but its to be done "at your own risk" !

19/01/2013 at 13:46

Brass Monkey is officially OFF!  Shame really. 

Edited: 19/01/2013 at 13:46
19/01/2013 at 13:53
Dan - Perfect excuse for sensible pacing this time so a sub-3 London Marathon should be a shoe-in!

Marigold - I'm bang up for the Southern. Kind of hoping Ronnie O'Sullivan shows up cos I've got a score to settle and I'm quicker than five years ago.

Good work Jools!

I've also had a long Saturday, originally scheduled so that we could include some MP and still recover well for a hard session on Tuesday. As it was, conditions were probably a blessing as we took it easy, and I've done enough MP this week. 22 miles in the snow @ 7:26 still a damn good time-on-feet effort.
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