Sub 3

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

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22/02/2013 at 16:15


Jools - nice pb, like Dan says seems like you're in good form at the moment and could be on for a good'un at VLM. I like the old version of the Adios, found the new ones far too stiff but maybe this is another new version?

TT - tough luck mate nothing much else to say. Can understand why you're not too fussed about running it if you know you're not going to be in tip top shape. Hope it settles down quickly though so you can atleast get back to some running. You could help Dan out at the front of the sub 3 train though and have the beers after!!??!!

Al P - you're another one in good form so hopefully your quad won't crap on any plans too much.  

I've followed physio guidelines and kept up all my exercises religiously and been doing my core work again daily. It's worked so far, the tension has lifted and my stride/gait has felt normal on a couple of easy 35 min runs so its a decent start.

Entered my first lake district fell race which will be on april 6th - Coledale Horeshoe 8-9 miles long. Apparently a good entry level race according to some of my Northumberland fell runner clubmates.

Edited: 22/02/2013 at 16:16
22/02/2013 at 16:49

TT you could always turn up on the day and see what happens.A relaxed approach has seen me rewarded with some nice pb's.

7 with hills yeterday (7 :23 average) 8 easy commute today (7:28 average). Rest tomorrow.

22/02/2013 at 18:11
TT - sorry to hear about the calf But as a few others have said, why not just maybe help a club-mate/someone off here to go for a sub 2'45 or sub-3 maybe? I did Amsterdam in 2011 and helped a mate to run 3'24. I LOVED the experience - you could take the whole thing in and do your bit to help a friend. Plus 26 miles is always a decent training run. Up to you obviously.

Joolska - top bombing, well done!!
22/02/2013 at 18:14
In fact running with Dan is probably your best bet. That way you can take over lollipop duty when he spontaneously combusts in Canary Wharf.
22/02/2013 at 21:06

TT - I guess you're much nearer the ponty end than me so times and PBs matter to you, so fair play. The perfect build up and race doesnt exist though, something always goes wrong somewhere along the way, I'm already on a compromised build up this time, but all the time I think I can get fit enough to maintain my sub3 streak then I'm toeing the line.

CW - all miles are good miles. Dont forget that we mostly get out what we deserve and you've put a bit more in this time. I'm proud of you already.

backed up y'days 5M+10M commute, with a 7M, 2K, 5M commute (and swim) today. A massive 64 running miles for the week, and 2nd time over 50mpw this campaign. I will try and bag 6 weeks of 50+ mpw now inc trying to put a little bit of quality/MP in here and there.

22/02/2013 at 21:33

RS.. hope you're on the upward recovery trail mate, sounds promising.  Bought your plane tickets for the last 16 of the Europa Cup yet?    Not that I would know where Anzhi Makhachkala is!

Good miles & lido time TR, you should just stay ahead of Jools in April I reckon.

Jools.. cracking 5m PB, 6:11's on a cold night is very good indeed.  Hope the upward curve continues for you.  Infact you have inspired me to have a rest day - 10m race on Sunday!

22/02/2013 at 23:19
TR - you are worrying me. I am having the perfect build up, thank you. One of the greatest Strava runners the world has ever seen in January, slayer of Biggsy, undefeated in the v50 dodderer's division.

Ps, at the moment the whole family is watching, with rapt attention, my mate Waldemar J charting the history of the Baroque across Europe. iPlayer. Great stuff.
22/02/2013 at 23:26

Dids - plenty of time for fortune to take a dump in your toaster yet.

23/02/2013 at 08:37


Wardi - to Russia this time, no chance I'm going though I'm a poor student let alone the fear of being done over by some nutter Russian fans. Krul out 5 weeks, gutted.

Jesus, not the best weather for the Nationals up here in Sunderland. Snow is really coming down now, hope they manage to get the event on in terms of people getting here alright.

23/02/2013 at 10:26
Super Saturday Added Bonus - kippers for breakfast after the Parkrun. Ooohhhh baby.
23/02/2013 at 10:56

RS78 - I've been out already this morning and it's runnable and the roads aren't too horrendous here in Newcastle. It's still snowing but not so heavily now. Only problem I had earlier was that it was snowing into my eyes and I couldn't see where I was going. Nearly collided with a lamp post. 

23/02/2013 at 11:05

Doesn't matter how many times I read it, "dump in your toaster" always makes me laugh out loud.

My "Icing first" plan seems to be going quite well, parkrun PB this morning in 15:01 , happy with that considering miles in the legs. 

Good luck to all doing the Nationals, should be fun in the white stuff!!

23/02/2013 at 11:32
Marigold - what's the point you even being on here? 15 mins for a 5K .... "Not bad considering...."? I reckon you are going to delight yourself at London with something special this year. Just a psychic feeling I'm getting. (Also, a person with the initial "J"?)

Yet again Manchester bucks the national trend and serves up perfect running weather.

I ran the parkrun as a tom cruise interval session. 5 mile warm up, then 2x1.5 miles at 10K/HM pace, then the race itself at 10K/HM pace.

Have to say I came away feeling disappointed with an 18:13 time as i would have liked to be 30 secs inside that. but maybe I'm asking too much given the hard running that preceded it.

I feel in great shape, (pre shitting in my kettle disaster) but lacking in 5k/10k speed. That's where my focus now lies.... So watch out you lot that beat me today - I'm coming to get ya!
23/02/2013 at 11:34

Well done, Marigold.  Hope you bought this week's AW - nice pic of you at the 10M in the results section.

23/02/2013 at 11:35
Just noticed I did the York parkrun back in early December - was 30 secs faster back then. That means I'm going backwards on the face of it. Interesting.
23/02/2013 at 11:41

Dids - Should be good as long as long as I keep TR away from my toaster. On the subject of disappointing times, it was only a couple of weeks ago I struggled round the parkrun 70 seconds slower. I knew my fitness was considerably better but my legs were just adapting to the current training levels. They seem to be coping much better at the mo but will probably have more ups and downs before the A race...... wouldn't worry about 30s


Jools - oooh , haven't seen it *runs off to buy 10 copies*


Edited: 23/02/2013 at 11:41
23/02/2013 at 12:02
Marigold - right, looking forward to dismantling my PB next week.

and i know who to blame if I don't.
23/02/2013 at 12:13

.........TR and his toaster

23/02/2013 at 12:16
Actually, next weekend poses a dilemma.
Saturday night = Manchester nightclub birthday party. (For a 21 yr old). Beer, mega dancing, 3am finish.
Sunday morning = Haweswater half.

I've yet to stay out til 3am without being legless. So, thought about amphetamines, but now decided it will be a life challenge with a new mindset. May even open a justgiving page jobbie in aid of AAA (that's alcoholics anon, not that thing careless George just lost).

Going to run in a "Don't worry I am just f@cking arseholed" t-shirt, with a hair of the dog waiting as soon as I cross the finish line. (And claim the V50 prize).

Will require the considerate co-operation of me Julie to drive the car and dress me for the race.

This could be my kettle dump moment of course, or one to tell the grandchildren, or just the road to hell paved with good intent as I sober up in bed til lunchtime let down. Who knows?
23/02/2013 at 12:27

Aaaargh, ill again!

Bless our little children but they do love to pass on their ailments to we parents... When I woke up on Thursday I felt absolutely shocking - fever, sore throat, aching joints, the lot. I have been existing thanks to paracetamol & ibuprofen ever since... Worse still, my wife got tonsilitis and she's in really bad shape. Of course the kids are fine now having got their illnesses over and done with!

So that's 3 days off running so far and I'm not sure about tomorrow yet.

Anybody got any echinacea?

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