Sub 3

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

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29/01/2013 at 17:57

Padams - treat your calf to some hot water bottle. Have you told the boss it was her fault yet ?

TT - shame you felt carp on your b'day. Any reaction to the 18 ? yes, after about 5M of it, ha ha  ! But to be fair it was more sore after y'days commuting double. I'll do an easy 5 or 6M tomorrow and then I'll try another commute Friday. It was achy on the turbo today after y'day, Sunday it had the luxury of a zero but that wont happen very often as usually there'll be a long bike and some sort of longish run to a typical weekend.

Edited: 29/01/2013 at 17:59
29/01/2013 at 18:01


Jools - did I read that you ran 70 miles the other week (might've been wrong)? You seem to be going well, what are you going to peak at?

TR - hopefully it won't come back like before.

5 for me on sunday and 5 yesterday. Rest today then a 6-7 tomorrow and go from there.

29/01/2013 at 18:21

70 is my peak mileage, RS.  Any more than that and I get injured; less than 60 and I just don't seem to run as well.  It's a fine balance!

29/01/2013 at 20:49
PhilP. Thanks for your response a page or two back. Really encouraging story, and a testament to your very careful and disciplined approach to your rehab. I really look forward to seeing what you can do when you unleash it all.

Usual Tuesday in my made up schedule, with core session at lunchtime, 30 mins at MP on dreadmill and 10k slog home. Mill session was ok, with tedium and focus the biggest concern. In last 5 mins I increased pace a notch every 100m and it wouldn't have taken much longer before I was off the back. Encouraging signs all round.
29/01/2013 at 22:00

Daring treadie session OS!

Jools.. I thought you might have raced against her being in the SW.  Hopefully 2:58 nailed on for you then! 

Last 3m of club run in torrential diagonal rain and a strong wind, very soggy but didn't need gloves for the first time in ages.

RS.. priceless 3 points tonight!

29/01/2013 at 22:00

ZaTTu - belated happy birthday, sorry you didn't have the best of days

Some big training going on...good stuff. I skim read the last 20 pages or so, I feel like I'm not putting anything like the required effort into my training...

I was in LA for a day and half last week, it nice (although somewhat a shock) to be running in 24C along the beach! Back out again in 2 weeks which will include my only race before London. 


29/01/2013 at 22:22

Pleasing session tonight in a stiff wind (but at least it blew the rainstorm over us fairly quickly and dried us all off before the last rep!) 8 x 0.55 miles in 3.21, 3.16, 3.15, 3.15, 3.16, 3.15, 3.15, 3.13. Felt great and was keeping up with two folks who are normally a little way ahead. 

24 degrees C? Naaah, far too hot. The temperature here was perfect tonight (out of the wind if such a thing were possible). 

30/01/2013 at 00:34

charliew - been googling whilst I should be doing my tax return. I reckon that the carbs you get from, say, lucozade gets into the bloodstream pretty quickly, and then used or stored by muscles pretty quickly. And, I'm guessing that because the brain does not need much carbs that most will be available to muscle or liver (which, in turn will be made available to muscles when running). Not sure where else it would go in fact.

If you consider a cyclist who might be going full pelt for 5 hours and burning 5,000 cals, then if it's not possible to get a lot of that from ingested carbs, where else is it coming from.

Therefore, eating/drinking quick burn carbs between runs would surely be used on the next run even if it was shortly afterwards?

30/01/2013 at 07:51

Interesting to know what race you have planned, Coro -- good luck.

LD -- yes, I think Noakes' point was that you can't possibly absorb enough carbs from your gut to make much difference to your legs while exercising hard. The main place it comes from then are the glygocogen stores in the muscles themselves -- a hefty local cache of energy -- but those we almost fully deplete in a marathon. And you must turn to fats as the glycogen runs low.

However, of the sugar you do ingest while going, yes some of it will be burnt by your muscles. And if you're excercising more gently, then you should be able to make better use of ingested energy, because your digestion will keep up better with the lower power demand.

Nice reps CC2.

30/01/2013 at 07:58

Wardi - we did eat in last night, but are continually cleaning up afterwards!

TR - didn't mention it was her fault. She was already stressed getting the house sorted, so I think that would have pushed her over the edge!

CC2 - nice session, very promising. I'd prefer 24C myself, but I like the warm.

Turbo last night rather than the normal running interval session to give the calf a rest. Tried a 40 minute section "hard" - I decided early on that 260W would be difficult, but got through it at that power without pushing too hard, so I'll go for a higher target next time.

Calf feels fine this morning, although I'll probably be cycling again tonight anyway (pursuits on the road), so tomorrow evening will be the next run.

30/01/2013 at 08:28

Nice miles Jools.

lol TR. A Sunday zero sounds like it was the sensible approach.

Nice dreadmill work OS.

Sounds much better than the conditions here coro. What length is the race you're doing?

Nice repping CC2.

Good luck with the house selling Padams.

I've asked to change to the 10m from the 20m at Bramley, so hopefully they'll allow that. I figure that a LT effort would be much more beneficial to me in my current (lack of) condition than a slower 20m, especially as I've got another 20m booked in at the start of March.

An easy 6/15 double yesterday and today is long run day, though looking at the wind outside at the moment I suspect it'll be a simple easy one, rather than with anything quicker.

30/01/2013 at 09:20

Good luck with house selling Padams. I remember that feeling of cleaning (and in my case clearing most of our stuff into a storage unit to make the flat seem bigger) frantically for the first viewings. Worked a treat though, sold the flat to the first person who looked at it for the asking price. Keep the photos, just to remind yourself how great the place can look (although seeing as you don't have kids yet I suspec your place would be pretty smart all the time).

Loads of good training going on.

I think if sugar gets into the bloodstream then it will be used to fuel your effort. The issue is that as you work harder your gut absorption rate reduces. But even if you can only absorb 500ml per hour of fluid, at 7.5% carb (as per sports drink), that's about 75g of carbs, or 300 kcal per hour. Of course, at 6mm, you're burning more like 1000 kcal per hour.

My best marathons have involved consumption of 4-5 gels, which is about 500 kcal. Of course, I was also at my fittest for them, and when things go pear-shaped I tend to stop eating gels out of annoyance, so I'm not sure about correlation.

Double day yesterday with a 10k commute each way. Didn't fancy the run home after a decent day at work, but really enjoyed it in the end.

Medium long run home planned for this evening, 10-12 miles (depending on route).

Need to get some faster miles in. Saw that Wokingham is only 11 days away, and I'm not in any shape for a fast half. Plan at the moment is run a progressive race with a very conservative target - maybe only 1:35 or so.

Weight is still a problem, but at least it's starting to come off. Started Jan at 186lb (13 st 4lbs). Down 10lbs this month to 12 st 8lbs. Still a long way to race weight of sub 11st.

30/01/2013 at 09:58

Just moved upto ninth place in Strava's Greatest Runner in the World Ever in January competition with just a day and a half to go. Trouble is these bloody yanks are a few hours behind and have the advantage of knowing how many miles I've run. I'm thinking of not uploading my last few efforts til late tomorrow night. Or maybe holding back tomorrow morning's run to lull them into false sense of security.

One Canadian who leapfrogged me yesterday with a 34 mile run entitled "-17 C, Snowing the entire time, breaking trail". Took him close to 6 hours to do it.

Done 403 miles for Jan so far - just bloody wish I wasn't so drunk on NYE. Started the month with a big fat zero. Cost me dear.

30/01/2013 at 10:11

well done Dids, hope you can stay top 10. Maybe load up the morning's run as normal but sneak in another run later that you don't load up till late at night?

30/01/2013 at 10:18

LD/CW - in my one and only marathon I sipped Lucozade for maybe 15 miles then switched to water as I didn't want to feel sick. Anyway I exceeded all expectations, made me wonder that maybe drinking it early on allows glycogen to get to your muscles in time for the latter stages of the race, whereas drinking it later on wouldn't have time to help with race performances. What do you reckon?

On course for a record smashing 67 miles this week 12.5 this morning, 11 yesterday inc. 5 fartlek and 2 "brick" on Monday.

Edited: 30/01/2013 at 10:20
30/01/2013 at 10:24

TT - Booooo, get the 20miler done!!!!

LD - Sounds like quite the virtual race.

MTR - sounds liek the training and weight loss is going in the right direction.

CC2 - Nice reps.

Padams - Good luck on the house move, hope the calf is o.k..

Jools - Nice mileage.

4th day of doubles, legs are grumbling but mileage is increasing, upwards of 60miles in the last 4 days. 



30/01/2013 at 10:41

SL - Nice mileage.  I've not been over 60mpw this month.  (Although there's a bit of other stuff going on.)

MtR - I went through all those weights within the space of 12 months!  10lbs is a nice chunk off in a month.

TT - It might be windy on race day!  Run to effort.    You're not doing Finchley are you?

OS - Cheers!  The progressive treadmill sounds like fun.  Might try that the next time I want to make the gym wet.

CC2 - Excellent consistency on the reps.

I did 6 of a possible 10 x 1k reps (off 1 min) last night to start the Chicester taper.  It was an out-and-back affair, with the pace splits giving a clue as to wind direction: 3:24, 3:12, 3:22, 3:12, 3:20, 3:12. Forecast looks pretty iffy at this stage but at least I've got the old codgers' competition to focus on.

Edited: 30/01/2013 at 10:42
30/01/2013 at 10:58

MtR - you'd be surprised how much rubbish we had lying around. We've moved a load of it into storage too, to make the place look bigger as you mentioned.

LD - hope you hang on for the top 10, 400M in a month is good going. Fair play to that guy running 34M in the snow.

SL - nice mileage, the legs will get used to the doubles eventually.

PP - nice last session before Chicester. I hope the conditions are decent as it sounds as though you're in good shape (although I am a bit worried my PB might be in danger!).

30/01/2013 at 11:08

Padams - good idea on the storage, we'd need some for all our cricket bats alone.

MtR - nice one on the weight loss. Hope Wokingham goes well.

Dids - 400+ miles, impressive stuff.

PP - should be ok Sunday, its quite a sheltered course, and like you say the same conditions apply to all. There has been a few flood warnings round here recently so I'm not sure if any of the course will need wellies !

Did a nice midweek 90mins this morning, but it was on the turbo though. No chance of 400+M here, a lunch time 5 or 6 will take me over 150 for January. I did ~250 last January too. So quite a bit less this year.

30/01/2013 at 11:25

Sorry SL. The swap is already done. Given my inclination to avoid quicker than Mara effort running I really would benefit more from a shorter race, even if I'm unlikely to get close to target MP in it. Nice mileage.

PP - nope. The Surrey Spitfire 20. Not done it before but it sounds like a good mix of flat and climbs. Nice reps. Fingers crossed the weather plays ball for you on Sunday.

Likewise TR. Any target in mind or just suck it and see?

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