Sub 3

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

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19/01/2013 at 17:26

I can't keep up with you lot, not on the roads or on the thread. To be fair I've had some 'real life' stuff on the home front to deal with so internet mooching has taken a back seat.

Last weekend's dusting of snow turned the pavements to icy deathtraps, so other than  an intervals session on cleared paths over at the uni campus during the week (aborted after 7 half mile reps as the paths iced up), I've had to do all my evening running on the dreadmill. I usually do Monday and Thursday's easy runs on there anyway as I'm at the gym for other stuff, but I also had to do my 13 mile MLR on the thing. I hate treadmills. They make me sweaty and bored. 

Today was meant to be 20 miles, but despite leaving the house at 7.30am, I ran out of time (and energy) and called it a day at 18.77. Very deep snow in the woods, slippery powder on slush on the pavements. Pace was only 9.04s. Like I say, I can't keep up with you lot! Nearly fell asleep in the hairdressers when they put me under the heater thingie to seal the colour. Zzzzzz. 

Tomorrow's XC has been cancelled, but I reckon the snow will have turned back to lethal ice by tomorrow, so it seemed sensible to get the long one done today. 

19/01/2013 at 17:31
Marmite - I'm new to Inov8 too (got my 212s at the start of the month) but completely sold on them, with the County XC champs and a muddy Forest 20miler logged. The 212 strikes me as one of those designs that just been got 'just right'. I want to try some of their other models but they're pretty rare in shops down south...

Nice sessions (MP, race and treadmill sessions respectively) from PP, Jools and TT and good long runs from CW, PP and Jools

Dachs - good to hear you're back at it, I've only really been back to full mileage training myself this week, so Wokingham target is debatable at the mo...

DanA - should be good motivation to pace it well at London!

Boscombe 5k was cancelled last night (despite Marigold saying the prom was snow free...), so opted for a 30min progressive run at the gym, starting at 16.5 and ending at 17.5kph (5:51/M to 5:31/M, average of 5:48/M, 2% incline) with 3M easy and 4M easy from/to home. 13.7M total. Stubbington 10k is still on tomorrow, but it's going to be pretty nippy!
Edited: 19/01/2013 at 17:36
A.W
19/01/2013 at 17:50

Just re read and missed CW's 30 laps of Parkers Piece for 23 miles! That takes some mental strength I'm sure!!

Nice run TimCC2 and treaddie session Al_P. Hope your 10k goes well tomorrow.

A.W
19/01/2013 at 20:41
Well, Helsby half has been cancelled tomorrow and Inskip is full. Shame, as I was confident of smashing a 22 month old pb. Carded a zero today so I think an extra long run will be the plan tomorrow. I have a free day so toying with the idea of running overdistance for a change.
19/01/2013 at 22:14

 I re-arranged my plans around the weather, so 18M long run today on compacted snow. A bit slippy in places but generally OK. Pace wasn't spectacular, averaging 7:58 min/mile,but it's early days yet, and I did take two days off with illness so can't grumble.

More snow tomorrow apparently...

Cheerful Dave    pirate
20/01/2013 at 08:49
The most astonishing thing I've read lately is that CW has size 10 feet. Have you considered giving Peter Jackson a call?

Good to see marigold back and posting, in the forum sense at least. Inspiring us all to run proper fast.

21 for me yesterday, with a parkrun in the middle. All a bit tricky underfoot, especially the parkrun which was iced-up ruts for much of it and not ideal for any injection of pace. Still, as a time on feet run it was decent enough.

Swim first thing this morning, and it's started snowing again here.
20/01/2013 at 09:04

8M in the snow.  Left the Yaktrax at home today because the pavements are now too clear for them the majority of the time and I didn't want to have to try and put them on/take them off with frozen fingers mid-run.  As a result I had to opt for the powdery snow rather than the compacted snow once I got to the Downs and so ended up with a plodtastic 8.40m/m overall.  Decided to skip the prescribed strides on the basis that 4M of the run was effectively gruelling cross-country, which was work enough in itself for the legs!

M.
20/01/2013 at 09:11

2hr long(ish) run.  A day of mistakes (look at early morning rain, decide to run later, get out at 11am just as hot sunshine emerges, forget to take water, get too hot and dehydrated).  Still - made it round in one piece.  Followed by walk along the beach (about 1.5km each way) with partner and kids to get an icecream then back home for a snooze while he took them swimming.  Perfect.

Hope everyone with race cancellations finds something suitably fun to do instead.

M.
OS
20/01/2013 at 09:23
Sorry to hear about cancellations. Very disruptive. Great training noted from Joolska. And CW may have been running secret experiments to make his feet bigger.

M. I love that you are posting from the other side of the world! I do feel connected to but distinct from the UK living here in Switzerland, having run in many of the races that are discussed and having at least similar weather, but I won't be reporting "hot sunshine" any day soon. We have had around 4 inches of snow in last day or so, but I am confident the roads will be almost fully clear later for my LSD. A rest day yesterday, with a couple of hours of ice skating with kids.
OS
20/01/2013 at 11:47
No BM then, so took advantage with a rapid 22m on the snow/ice/slush. Felt brill all the way round. Hardest part was getting my key out of my pocket afterwards with frozen fingers. Can't wait to get out for another 12 this afternoon.

Some top quality miles going on this thread. Wii result in some awesome spring mara times for sure.
TR
20/01/2013 at 11:52

its snowing again here, but not heavily.

well done on the long runs folks, I was in the garage again for another 90mins. Think I'm starting to get hardened to the cold after 6 days in a row in there, but I got pretty cold again once I had sweated enough to get pretty wet.

indoor sports are the way to go, indoor crciket is still on this afternoon (at the mo).

20/01/2013 at 12:22
Found some decent snow on the top of the Purbeck hills this morning which was nice. Only for a few miles though and the rest was quite hard under foot so no real issues. 22 hilly miles clocked a little under 2.5 hrs so all good. I like it when my long runs progress to this sort of length time as it feels like "proper" marathon training
"Got too hot" and "ice creams" ........very jealous M. !!
Edited: 20/01/2013 at 12:23
CL
20/01/2013 at 14:11
Another 20 miler here, but one big loop rather than 30 like CW. (No wonder you felt dizzy.) Only 7:42 pace, but not too bothered about that today. Did overheat a little early on but pleased to have Helly Hansen and two fleece layers on more exposed sections. (Still got the shorts on, though!)
Blisters    pirate
20/01/2013 at 14:53

Only 15 miles here, but 8m/m for me was target mara pace on this rebuild. After 13.1 I was still holding chattery conversation with my running partner. That was a lovely surprise, because that is my effort level marker. If I can't hold a brief conversation at halfway, I've been working too hard.

I now need a new target marafun.

20/01/2013 at 14:53

Hopefully it's nothing major TR. Is it possible the cold weather could be just making it ache more?

Still no avatar Marigold? Obviously it must have fallen into the too kinky category then! Good to see you posting again.

Like the joke Wardi

Dan - I'm sure you'd do a much better job of pacing than me. I'm not sure fartlekking a full marathon would be the best way of doing it........

Some nice long runs being bagged, especially in the conditions. I got out on the roads for 13m nice and early whilst the roads were traffic free to make 118m for the week (off of 6 days running - I have a rest/family day pretty much every week nowadays). Best volume for years and a little less fat and unfit than Monday

20/01/2013 at 16:30

Nice long runs Everybody (I started listing names separately but ended up with half an alphabet of abbreviated names). Sound like a few extremes of weather have been encountered this weekend on long runs. It's virtually clear up here near Preston with only a bit of ice on the pavements but a bitter wind to contend with.

Due to the race cancellation I had a few beers last night, a lie in and headed out for a long one at 11-ish. Ended up doing 27.4m averaging 7.14 pace (marathon split of 3:08). Apart from some tough sections into the wind it all felt pretty comfortable and brought up to 74 for the week.

20/01/2013 at 18:15

I'm feeling a little wistful hearing about all these long runs!  Well dones (particularly in the cold conditions) to Tim, CC2, CW, ES, CD, Jools, M, CL, DanA & Marigold.  An extra star to Andy D for a very long 27.4!

TT.. cracking week, a ton & a bit!

Blisters.. good to see you back in the groove, nice 15.

Al P.. nice session on the treadie, hope the race went well.  BTW have you booked any accommodation in Frankfurt yet?  I'm looking at about 6 hotels around the start/finish area and they are starting to fill up.

A mere 12m for me, though in fairness I'm not training for a marathon yet!  Cold but dry, even the country lanes were clear of snow thankfully.

 

TR
20/01/2013 at 18:26

TT - massive miles. Not the cold weather, I'd stopped running before teh cold snap arrived. up and down the hill was making it worse if anything. Been pretty careful to build freq and then miles, but if its the ligament injury then I must have twisted it anyway.

Andy D - massive long run ! good for confidence I suppose. take it easy for a few days now though.

Edited: 20/01/2013 at 18:40
20/01/2013 at 20:05
A cracking weekend of long running from many on here in some interesting conditions!

Wardi - Thanks for the reminder, we haven't done anything accomodation wise for Frankfurt, general plan is to rent somewhere in the vicinity of the city for a week with friends and have a holiday the week after the race. We have friends who live in Darmstadt, near Frankfurt, so might investigate staying with them pre race. Need to start doing some planning!

13M including the Stubbington 10k Hants Road Race League fixture for me today. Had a good race, 35:03 for 14th overall, but 4 secs outside my PB thought I was on for a new PB, but fell victim to Garmin over reliance (watch read 6.26M at the finish), opps. still the thought of bettering my PB spurred me on pretty chilly, temperature not above freezing and light snow falling. Thankfully there was very little wind... Best bit was that I felt really strong and was pushing the pace comfortably in places. Overall a better race than the last 10k (where I set my PB), so on a warmer day and a flat course, a PB should be on the cards.
Edited: 20/01/2013 at 20:06
A.W
20/01/2013 at 20:17
Good race today Al_P.

Loads of good distance and running from lots on here.

20 miles for me today too, wasn't as bad as I thought it would be with the snow. Did seem whatever direction I ran the snow was blowing in my face however! Went quite steady, just kept it easy, didn't look at my watch once on the run. Finished with an average pace of 8.03, fairly pleased with that taking everything in to consideration.
A.W
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