Sub 3

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

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26/01/2013 at 14:46

I'd bloody love to do it. I'd hopefully get a practicioner of homeopathic medicine who has done something very minor, and I rouse the other eleven jurors to get him banged up for life.

Then again, it'd probably be a bloody complex tax investigation that goes on for months.

The day that I go on holiday and not have to come off the beach to sort out some problem is the day I'm ready for jury service. The day I can afford to replace my trainers after 500 miles ditto.

26/01/2013 at 15:55
LD. Something to think about here?

Great training Dan. Is that how far you plan to go in London?
26/01/2013 at 17:09
Nice 18s MtR and TR (puppy powered and not!)
RS - Fingers crossed for getting off the bench, 12wks is still plenty of time to get in marathon shape, and sounds like you will still have good base.
Dan - Very nice long running

TT - I'm using one of the Canova 'aerobic resistance' sessions, "long resistance with short variations" which was described as....Time: 1h.45???-2h.15??? variations: 500-1000m Base speed: 80% M.P.R. Variation speed 100% M.P.R. I was assuming that the percentages are relative to target MP. In the end I did...

10M (1h11')/10x800m (range 5'39"-5'56"/M) rec 4' (av 7'07"/M)/1.37M for a total of 22M in 2h30' @ 6'49"/M. Base speed @ 7'08"/M (81% MP) and reps @ 5'54"/M (101% MP). Couple of the 800s were a bit quick, but generally it was very good Plan for next week is similar but with 3x3M @ MP
26/01/2013 at 18:54
Dachs - top tempo there.

TR, MtR and Monty - nice 18s, didn't realise a dog could run that far either.

TT, Dan and Al - all very good long runs there.

RS - depends on how well you recover from the midweek runs. I do 15 for mine and they used to be the hardest run of the week to get done but are getting easier now I've done more. If you run slowly then 15 takes 2 hours anyway.

Midlands XC for me today and my feet have only just thawed out. Pretty horrendous conditions with snow and lots of mud. I made a Muppet mistake and despite getting there over an hour before the race I hadn't got my spikes fine up when they started so I ended up giving the whole field a few hundred metres head start.Was good fun overtaking people though. Have no idea where I came or what time I ran but I did overtake a local rival who is often quicker than me so hopefully it was ok.
26/01/2013 at 19:05

RS/TR/LJ - if you do a midweek run on a treadmill, you can bang out 16-17 no bother without it affecting the next run. That's just a personal observation.

I did 14 in the gym this morning because I can't stand doing doubles at the weekend, wanted to get decent mileage in and didn't want to prevent a rollocking good 18-20 miler tomorrow. If I'd done it on the road I think it would have tired me.

Fresh as a daisy tonight in fact. Pub, drink, MOTD ......

26/01/2013 at 19:45


LJ - cheers, I think you're probably right 15 midweek will probably do the job. Sounds like you're going well.

LD - not a member of a gym so it'll be road, point taken. I was glad to see you put Stoke away (you are City right?) Zabaleta is a class act.

Dan - will you use a garmin to (help) pace the sub 3 train then?

TR - noted (matches) Swimming coming along nicely, managed to keep it going this time. Do you find it helps you aerobically with running? Either way I enjoy it so thats the main thing.

Swim first thing and then short run mid morning.

Edited: 26/01/2013 at 19:45
26/01/2013 at 20:03

Will read back soon, but want to have a hot bath to de-mud and unfreeze!  I found the Mids XC pretty tough going; when we arrived on the team coach it was very snowy; by the time of the senior races the course was an ankle deep muddy slush puppy.  I spent most of the time trying to stay upright and not go arse over tit...  Still, I placed fractionally better than previous attempts (41st v 45th in 2010 and 52nd in 2008), so I guess that's something.  Nice to see Speedy and someone shouted 'Jools', which I'm guessing is a fellow fredder.

26/01/2013 at 20:25
Northern XC today at Knowsley Safari Park. 12k of relentless snow/slush/mud. I enjoyed it in a masochistic kind of way. Did a warm up lap beforehand so had no expectations of a fast time and finished about 270th in 55mins. 20-odd tomorrow.
26/01/2013 at 20:44

Well done on the 18s, TR and Matt.  Good to hear that the knee may be recovering TR - hope there are no after effects tomorrow.  Sounds like the puppy is in sub-3 shape, Matt!

Dids: sadly, our paths will not cross in legal land.  I don't sully my hands with crime.  This also means I am clueless as to how to get out of jury service, I'm afraid!

26/01/2013 at 21:07

Al_P - i think I saw 22M in there somewhere, so well played.

Jools - well done on the improvement

LJ - dont repeat the head start tactics at VLM !

Dids - no plans for any treadmill running for me, so it'll be 12 to 14 outside

RS - dont think that swimming helps running, but its good for the core and helps flush some healing blood round tired muscles.

My legs ache,  I think a few beers might help.

26/01/2013 at 21:23

I still haven't thawed out from the Midlands XC. Hideous is the only word. I was there all day as the only lift I could blag was with a bloke taking his son for the first race of the day. Mine was 2nd to last. I thought I quite liked muddy courses, but this was beyond a joke. I couldn't even move in forwards direction. Legs were going everywhere and I ran most of it at an angle like a wonky supermarket trolley. Well, I say 'ran', I don't consider that to be actual running. Rubbish. 

26/01/2013 at 21:40

Midlands XC was AWESOME!!!!!

A genuine homage to trench warfare in WWI.
Absolutely the worst/best XC conditions I've ever "run" in.
There was less friction to be had on that course than would have been found by rubbing up against a "Lazlar Lyricon custom job".  

26/01/2013 at 22:04

Have just looked at Garmin.  Average pace for the race: 7.58m/m.  And yet my legs are tired.  PMSL.

26/01/2013 at 23:14
Well done at the Midlands XC. (Probably should have done it, as a Derby exile.) Saw pictures earlier contrasting conditions there with the pleasant conditions at Parliament Hill.

Dilemma. Have run three 20s on consecutive Sundays and feeling a bit weary, so probably should ease off. But conscious that we're away next weekend with little chance to run. So probably should JFDI.
27/01/2013 at 00:42
Good 5 pints washing down fish and chips and choccy fudge cake and lots more. Carbo loaded and ready for a long un tomorrow.
27/01/2013 at 07:58

The Angel of the North guards the way to the secret path. The dark line on the horizon is the top of the climb for this run. It was knee deep at the turning point and not very runnable. Wanting the snow to move on though, as have not been able to get in a tempo work for well over a week now. Was hoping to run 20, but running 18 was tough enough in this weather. Bought a rumble roller after this run, as the lack of bounce from the snow has left my legs feeling VERY heavy and sore.

TR hang in there. I am not sure I could even run my goal MP in a 5km right now! Maybe look to enter a HM or 10km have a mini taper and test the legs over something more competitive. That would hopefully give you more of an idea of where you are.

27/01/2013 at 08:37


TB - whereabouts do you live then and who do you run for? I run for Heaton Harriers, live in Jesmond (studentsville)

27/01/2013 at 09:04

Can either of you North East based chaps recommend a route in Newcastle for 20 miles and no chance of getting lost? I'm hoping to get up there next weekend. Based in Kingston Park. Familiar with the Town Moor and not a lot else. I didn't take up running until many years after I moved away.

27/01/2013 at 10:27
Lovely pic, Tim.

Nice report of Dubai marathon. Can anyone here run 200m in 25s on fresh legs? I am sure I couldn't.
27/01/2013 at 10:57

Great stuff TR. I suspected you'd go well past your stated 15 The pace will come back quite quickly as you get back in the swing of it so don't stress it.

RS78 - I think a slow 15-18m in addition to a long run is ideal for marathoning personally. It may be the case that it's something you have to build to over several cycles, but if you keep it slow it can only help you.

LD - if you keep it slow on the road I don't see that it should have any more impact than using a treadmill.

Cheers Dan. And yep, Monday. Nice long run and pub quiz money

Of course Al_P. Yep, makes sense now. I'd forgottten about the Canova thing, or, to be more precise, was distracted as I had just been looking at some older workouts that were 20m+ with 10 x 800m @ 103%/800m jog. Very nicely executed!

marmite - steered like a cow then?

OS - I read that report. Amazing finish. 5 within 8s!!!

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