Sub 3

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

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Cheerful Dave    pirate
04/02/2013 at 08:51

Nice wins there PP & Dids.  Just put the prizes in the thread Xmas party pot.

After my long run Friday and a slow but first across the line parkrun Saturday, yesterday was going to be a swim first thing and a few hours cycling.  I 've obviously caught whatever Dids had as after a promising start the ride deteriorated after halfway and an hour after I got back I was laid up in bed.  Probably a good day for a rest day today.

04/02/2013 at 08:55

Simonx9 - Bikehike certainly does this, and much more. Superb mapping website which also has an adjacent OS map window (handy for off-road paths) and the National Cycle Network (handy for identifying quiet country lanes).  You can also download your plotted route directly to certain Garmin watches (205, 305, 310XT and maybe a couple of others) if you want navigation *during* your run.

04/02/2013 at 09:40

Morning all, some nice quality running going on this weekend, top marks to PP for the PB/Age group win at Chichester, LD for the AG win, AW for the 10k PB and LS for the  sub37 10k (beaten by Marathon Talk's Tom Williams by a second, might get a mention on this weeks podcast)

Marigold Tidy half  Looking windy for tomorrow night, in two minds about doing the session given Wokingham is on Sunday, what do you think (yes/no/yes but easier on effort)?

Good LRing from Jools, RS, MrBoat, CW(LLR!), LJ, TR and Sx9 (feels good when you run long without fuel I find)

Njord - nice website, thanks for the tip off 

Ran 22.5M on Saturday consisting of 2.5M to the station (train to Boscombe, running on the prom) and then 20M inc 3x3ml HMP with 6min jogs inbetween. Was targeting 75min half pace (5:45) for the 3M reps, but can up a bit short with 5:48/5:53/5:51, which neatly averages out to about existing half pace. Generally happy with the run, but think I might have been a bit ambitous with the pace target (or tired see below).

Found it hard to keep the pace up, definitely not feeling 100% and think the heart rate data shows it as the average was lower on successful reps (170/168/166bpm) despite increasing effort levels. I think this indicates I was pretty fatigued and hence my HR was dropping instead of rising on successive reps, can anyone confirm/comment on this please? (HR chart is below). Glad it's a cut-back week now in the lead up to Wokingham!

http://s3.runnersworld.co.uk/members/images/637980/gallery/2013-02-04_093216.jpg?width=350

 

04/02/2013 at 09:45

Cheers all.  I was wise enough to take a screen-shot of my current V40 10k ranking (2nd) before that plummets over the coming weeks.

Some great LRs going on, especially CW's Countryfile outing.  Toying with the idea of going full distance myself since I've now been within 2.18 miles of it, but we'll see.

LS21 - Good work fella!  Great to see you back into the "short" stuff.

Marigold - a very nice understated HM win there.  Enjoy cut-back week!

HR - Vodka buckets?  Everything in moderation, eh?    Yes I still enjoy the odd brew.  I'd already polished off a pint of Timothy Taylor's Landlord by the time the (possibly hard-of-hearing) mayor was giving out the prizes yesterday.  "Well done Bill!" 

04/02/2013 at 10:11

Some awesome racing and training going on as always. Special mentions to LS21 and PP after tough times, personal and injury respectively. Top stuff to fellow dodger Dids in bagging top banana in the 5miler. Life in the old dog yet. TR, Keep the pecker up. I'm counting on you kitchen sink-wise.

04/02/2013 at 10:35

Some impressive long runs this weekend as always. Special mentions to Bill Odie's overdistance run and Al_P's ambitious session - well done for attempting that one, never mind almost pulling it off!

Great racing from PP, LD, Marigold and LS. I've got good memories of Dewsbury 10k. It was one of my first races back in 2005 and where I first went sub-40.

I rounded off my cutback week with 15m on Saturday averaging 6:51m/m's, and 11m yesterday at 7:30m/m's (post-Sunday roast) to get 50 for the week. Back on it this week with 80 planned including cross country on Saturday.

04/02/2013 at 10:56

thanks Njord - bikehike seems just the ticket, have worked out a route for next weekend which has half the ascent of yesterday's.

As someone merely hoping to go sub3, I'm massively impressed by some of the performances on this thread!

--------------------------------------------------------------------------------

Technical Help Question:

Using bikehike took quite a while though because of a hugely annoying problem  - I'm new to iMac and it has what they call a "magic mouse" but it is a nightmare on any mapping sites - as you move the mouse around it suddenly zooms in or out massively and before you know it you're in Vancouver Island. I've turned off "Smart Zoom" and switched from Safari to Firefox, both to no avail. Any suggestions appreciated!

04/02/2013 at 11:06

Congrats to PP, LD and Marigold on their wins.

LS21 - Perfect pacing.

AW - congrats on the 10K PB.

 

04/02/2013 at 12:02

All very impressive.  You know who you are.

More significantly, it appears as if I share my daily route with some playboy stunna.  Can only think she runs there as she knows I use the same bit of path.  Would have though that being "pneumatic" would be an advantage in a flood situation.

Sounds a bit overdramatic though. Not as interesting as sharing the same route with X-Factor C-listers and dead bodies

Not much interesting to add other than witnessing Marders' impressive 68 min half at Watford.  See a few of you at Wokingham on Sunday...

04/02/2013 at 12:21

Nice long ones too Jools, SL, LJ, Al_P (quality), Padams (on your bike) & TR (glad your knee allowed it). And you outdid me on the nature front SX9.

LD: well blagged; if you want some decent MV50 competition, you'll get it on 21st April.

Marigold: well won, an enviable performance as always.

PP: great stuff, I wish I was down in 33:xx at all let alone 33:0x.

LS21: glad you're getting back to it. Impressive accuracy to target there!

My New Balance MRC1600s have arrived but I made a mistake going for size 9.5 -- should be 10 or 10.5. Hope they still have some at the sale price I got. And I jogged rather wearily to work today, as I might have to go on a work trip tomorrow and not run -- so yet another recovery run. Junk miles R' me after all right now...

04/02/2013 at 13:32

Charlie - one barn owl trumps any number of deer! As does a hare, not sure I've ever seen one.

I did see a pair of little egrets too but only at the far end of a field they're often in - bit passé about them now!

04/02/2013 at 13:38

Phil Pub - always the bridesmaid never the bride when feckin Dennis feckin Walmsley is around. I'm not even the no 1 D Walmsley Vet 50 in the country.

http://s4.runnersworld.co.uk/members/images/52507/gallery/5mcapture.png?width=350

 

04/02/2013 at 13:49

Haha nice one Dids!  Reminds me of VLM/Sheff Half Marathon in 2011. At VLM I was the first 'Smith' to finish (not a bad achievement considering how many of us there are), yet 3 weeks later I wasn't even the first 'Lee Smith' across the line at the Sheffield Half, despite finishing in the top 20!

Al_P - yes I ran pretty much the whole second half with Tom yesterday. We worked really well together actually. There was a bit of a head-wind from 6-9k, so we took it in turns leading while the other tucked right in type thing. Doing that we managed to overhaul a few little groups up ahead, and we both acknowledged that without the other neither of us would have broken 37'00 - so it worked well!

Marigold - nice blog, and a good win. Yes the weather is playing havoc with trying to do quality sessions at the mo. And the forecast here is for more heavy snow tonight and tomorrow. Marvellous....

04/02/2013 at 13:53

Ah, having a rare surname may been a pain in the proverbial at times, but it does mean I am always the first (and last...) with my surname to finish a race!

04/02/2013 at 13:56

Andy D - Good (not so)LR and post roast easy run (burp!)

CW - think you might be out of luck, they've only got UK12 left  Apologies are due since I might have had one of last pairs of 10.5 off there (ordered at the weekend, want to do more speed work in them so brought another pair for race-only wear)

Sx9 - I remember when little egrets were a rarity, now they're flippin everywhere, frequently see half a dozen or so (often pretty close up) running around the marshes near home.

04/02/2013 at 15:16

Dids - Ha!  Classic!  You must feel like one of the Brownlees, what with competing on the global scale now and everything.

Al_P wrote (see)

 

Found it hard to keep the pace up, definitely not feeling 100% and think the heart rate data shows it as the average was lower on successful reps (170/168/166bpm) despite increasing effort levels. I think this indicates I was pretty fatigued and hence my HR was dropping instead of rising on successive reps, can anyone confirm/comment on this please?

 

That sounds about right.  My last attempt at MP during a (very) long run was pretty good on the whole, but it still struck me that when I started struggling, a glance at HR showed it to be a fair few beats lower than I was expecting.  Equally, I struggle to hit HMP when trying to do tempo sessions alternating MP/HMP.  I think it's to be expected in the middle of heavy training, so as long as the approximate effort levels are there and it's not so hard that you end up abandoning the session, it's probably a good job done.  Plus, you can afford to go to the well a bit, without risk of overtraining, if you know you've got a cut-back week coming up.

 

 

04/02/2013 at 15:18

There is a point in a book about Coe & Ovett where they mention some poor bloke who was a very good runner but at one point, due to living near Ovett and Coe visiting someone in the same street, was only the 3rd best runner in his street.  Harsh.

04/02/2013 at 16:26

PP, LS21, Dids, Marigold - congratulations on the races, wins, PBs etc, all class runs.

TR - good toughness on your 20, hope the knee keeps getting better.

Simonx9 - nice long run and weekly mileage, both will have done you good.

RS78, Jools, SL, Al_P (nice pace sections), Andy D - all solid long runs.

Charlie - are you going to keep your junk mileage experiment going to see if it does give you some benefit?

 

 

 

TR
04/02/2013 at 18:29

RS - indeed there's still enough time to bag 8 more long runs, so If I bag another 6  x 20ish then I'll be happy. Its the rest of my running that needs bringing up from the 5 and 6M runs now.

Brian - pecker is still up, hopefully Wardi can pass me a few of his spare fillies !

CW - no running miles are junk miles, doesnt matter if they are slow.

Conscious of needing to bring the rest of my runs up (stuck at 5 to 7M at the mo) today was a 5,1,10 day. I think my running legs are still in there somewhere as y'day was my frist 20 since last March, so 15M in the trainers today was pleasing.

 

04/02/2013 at 18:51

Al_P - Your diagnosis sounds about right - looks like general fatigue to me which is no bad thing in marathon training as long as you don't cross the line into overtraining. From experience when that happens it then shoots the other way and the heart rate goes sky high but you don't get any performance from it. Sounds like your cut back week has come just at the right time......... on the subject of which I would probably suggest not doing the full 3 x 10min tomorrow if Wokingham is a serious target race. I would however cut back the session time rather than effort levels. I've got planned a 20 min session the Tuesday before my target half which will just be 2 x 6min @ HMP and then 4 x 2min for some faster stuff. Will then just do a pitiful 1 mile / 4 x 200m on the track on the Thursday!

 

Edited: 04/02/2013 at 18:51
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