Sub 3

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

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27/02/2013 at 20:35

TR.. that's a lot of calorie burning in one day, good man. 

Postie.. how do you find the hours at the Royal Mail?  (I assume you work there!).  I had though of trying to blag a job there when I decide to wind down to retirement. Nice MLR today!

LJ.. nice set of intervals there, even if you have to run up a hill to do them!

Dids.. my Doc checked me out for all of that sort of thing a couple of months ago (blood sample in my case).  He hasn't reported back with anything amiss so either I'm a perfect specimen of health or so doomed he hasn't the heart to tell me!  Leg might be a minor strain, tie some ice to it and see what it's like in the morning. 

7m on the treadie tonight with 6 x 1k @ 5k pace.

SL..   not so much Swiss Toni, I'm more 'Man from Del Monte' really.  Good stuff getting out in the cold & dark.  Hope you enjoyed the cake & many happy returns to Junior  

Edited: 27/02/2013 at 20:37
27/02/2013 at 20:46
OS - you get a little pot and some things to dip in it that connects to your iPhone. Did you think you just pissed on the screen?

Also, how prophetic your words of caution about doubles! Damn you. Although I do agree that forcing a second run on really tired legs is a bad idea. Your muscles are weak and your tendons take too much hammer.
27/02/2013 at 21:14
Wardi - when i hit my 50th birthday, I got some cheery letter from the doc saying "now you are really old, all sorts of bad things will happen to you. Come in and let us poke around a bit". Great. Nice birthday greeting. I have a very low opinion of GPs. I suspect these check ups are just a further money making scam for them in some way. They all earn about 150K and work cushy hours these days since the last government did the worse bit of negotiation since Peter Ridsdale gave Seth Johnson 20k/week.

Doctors in hospitals, on the other hand, are largely ace. So better to wait till you get sick and let the clever people cure you than have some incompetent waste your time.
27/02/2013 at 21:21

OS - bloody hell, I nearly spat PG Tips all over the keyboard. A gadget is a couple of items behind a chocolate tea pot on my shopping list................none meant of course.

Wardi - agreed, I chomp my way through a few calories at the mo. My tummy was rumbling before I even started running this morning.

Dids - mmmmmmm, I'd say one of two things, cramp or................a direct hit in the toaster ! Cramp most likely, get soem advice from CW on how to grow yourself a new hammy. You obviously didnt swim far enough between the morning and evening runs.

27/02/2013 at 21:56

Nothing wrong with tapering for a half TR, always room for a single "B" race in the build up to break up the continous grind of marathon training......... currently enjoying my mini taper as we speak.

Well looking forward to Bath, conditions looking pretty good at the mo so as long as I keep the toaster in the cupboard I should be okay!

Who else is getting involved in Bath then?

Twitter comments suggest marders is doing it as a MP run so that will probably be around 65 

Hope it's nothing serious Dids

27/02/2013 at 21:59
TR - hamstring latest!!!! Four pints of lager downed, two iboprofen consumed, ice on hamstring for an hour (I know, that's too long but can't be arsed). Think I may get Me Julie to hunt for the hot water bottle next.
27/02/2013 at 22:08
Has anyone ever damaged a hamstring whilst just running at a steady/tempo pace?
27/02/2013 at 22:25

OS - Excellent spot of lunchtime speed, would be very handy if I had a treadmill at work....

Wardi - I think you were the sage-like half of the advice given  Good double and treadie session

Jools, Padams & LJ - nice intervals

TR - MP is sounding good, 6:30s would set you up nicely for a solid sub3. Nice double today too.

Postie - That's a good quality mid weeker, guessing you're in the same ball-park as TR then MP wise?

LD - Definitely a bit of a toaster moment there . I find using a shower on the hottest setting you can (uncomfortably) stand directly on the affected area for a few minutes really helps, it gets the blood flow going well to speed repair/eases stiffness ( I think)

Return to running after 3 days out of trainers this morning with a cautious 6.2M 'safety loop' run in the near vincity of home (for bale out purposes) Left leg felt fine and I popped in a couple of short form stride efforts towards the end which yielded no nasty surprises  either  Planning a sligthly longer easy one tomorrow (same format I expect). 

All the chat abouot commuting doubles has got me planning (finally) how to incorporate into my route to work (22M each way). Found a free carpark about 7.5M from the office, so hopefully will give it a go next tuesday. I don't have a running rucksack, but think the 30L Berghaus hiking job I have will do the trick...



27/02/2013 at 22:45
On the off chance that my glorious career is at an end, can I just say what an amazing run I was having tonight. Absolutely cruising at my 10 mile PB pace. It was like God had given me a magic little cloud under my arse, propelling me forward. Passers by looked on in amazement. Cars, stuck in traffic, tooted their horns in appreciation.

Now on pint 5.5, although Er Indoors has just had a few mouthfuls in an exchange for some of her Dairy Milk.

Not sure my hamstring feels any better yet, but at least I don't care that much any more.
27/02/2013 at 22:52

Tapering for a half? Maybe a mini taper. No such nonsense for my 10k this Sunday. Monday was 11 miles spread either side of a weights class, yesterday was 9 miles including 3 x 1.75 mile intervals (10.54, 10.38, 10.38), 15 miles on a hilly route this evening... 


28/02/2013 at 00:17
Does everyone go to bed before midnight here? Hamstring latest. Stopped after 5.5 pints of relaxation therapy. Tempted to take another iboprofen cos I'm as hard as nails me and have just found one in an old packet in the "shit we take on holiday" drawer (travel plug, mossie cream etc). Hamstring feels no better, but expecting a visitation from God and his angels tonight to make it all better cos I just donated on someone's Justgiving page.
28/02/2013 at 05:53

Wardi when I first started on deliveries we used to start at 5 so I got into the habit of getting up at 4. As start times got pushed back, now at 7, I still set the alarm for 4 as it gives me the time to go running or studying while the house is quiet. This also means that I'll wake upbetween  4 and 5 on Sundays which helps getting the long run in early without disturbing others.

AL_P I used to use a Mizurno 20l pack that coast about £20 from my local running shop. The bigger the pack the more stuff you end up taking and the more they move about when running.
The aim this time is for 2:50ish so mp is 6:29 mpm

28/02/2013 at 06:23

Marigold - indeed, I'll let you off, you've been doing big miles. But CW is always resting or tapering !

Al_p - I can't stand running with a rucksack, I use a waist pack myself.

Dids - does your hammy have a headache this morning ?

28/02/2013 at 07:25

Hope the hammie is ok post deity visitation, Dids.

I am doing Bath, Marigold, and I'm tapering in the sense that I swapped my cutback week from 2 weeks ago to this week to give my legs a chance to freshen up.  It meant 5 big weeks on the go, and so at the moment the legs still don't feel super fresh, but they have a rest day tomorrow and then only 6M on Saturday, so I'm sure they'll be fine!

28/02/2013 at 07:52

LD hope you are feeling better after some rest.

LJ that was some interval session. Great work. I am hoping to be running 5 something for mine at some stage this year. But it will not be 5:21 that is for sure! 

Managed to set a pb(for training since being on Strava, (never used Strava during a race yet) as part of  a 10 mile interval training session.  It is driving it home to me that I am not doing enough tempo runs in training. As my pb for 10 miles should be coming from those runs. And they are have obviously not been any 10 mile plus temp runs for quite some time! The best thing about last nights run home was the sun and it was warm

Edited: 28/02/2013 at 07:53
28/02/2013 at 07:58

LD - hope the hammy is feeling better this morning (and the hangover is not too bad!).

Some nice training going on - nice triple by TR and MP run by postie.

Marigold - I assume at least a couple of the HMs Marders has done in the last 4 weeks has been MP, based on the times he's been doing. I doubt he'll be able to hold back at Bath though with the competition there are some decent prize money!

Pursuits for me last night - reasonably pleased with how I went as it was a similar average speed to a few weeks ago, and I had to stop twice for traffic, and it didn't feel quite as hard as last time. Hopefully we are through the last really cold spell and I can start some proper cycling training!

Edited: 28/02/2013 at 07:59
28/02/2013 at 09:28
Charlie - stick with it, you may well be surprised how well you can run even if your legs feel a little tired.

Postie - very good midweeker with some good pace at the end.

TR - big day of training, if you avoid injuries this time you'll be in really good shape.

OS - great use of the work facilities then. Do you get to do any skiing whilst you're over there?

Dids - bad luck on the hamstring but not convinced with all this taking ibuprofen malarkey. Have you ever been to a hospital!? I had to have the same operation done twice thanks to one of your ace doctors who was so absorbed in his self importance that he didn't read the form properly and cocked it up. Also when I smashed my knee up when hit by a sledge when away skiing the A&E doctor back in England wanted me to just go home and take some ibuprofen (honestly!) when I couldn't walk and had actually ruptured both my posterior cruciate and medial collateral ligaments which fortunately my ace GP managed to get sorted for me otherwise I likely wouldn't be able to run now.

Wardi - good treadmill rep session.

Al - good to hear about the rest and recovery going well. Thought for a minute you were thinking of running the 22M each way to work which would be pretty hardcore. 7.5 sounds perfect.

Speedy Goth - nice rep session.

Jools and Marigold - enjoy the mini tapers before some quick times at Bath.

TB - 10M runs done reasonably quickly can definitely bring on your fitness well.

Simonx9 - hope the legs are freshening up, make sure you either run slowly or rest a bit until they do.

Padams - I have no intention of cycling but would still love to see some good cycling weather!

13M off road for me yesterday while my car was in the garage, beautiful afternoon for it and a very enjoyable run at 7.30s. Rest day today as have the day off work to look after LJ junior but have done by far my biggest mileage month ever and this week should be 70M or so even with the cutback. Hoping for a windless day on Sunday now...
28/02/2013 at 09:46

Jools - you've built a great campaign so far, hope it goes well Sunday.

Padams - I'm with you on hoping for some better biking weather, its getting light enough early now.

LJ - nice run in the daylight. I dont have the running miles or little bit of quality I had last year though, I could do with a build up race really, but I'm not going to risk one. My knee aches more than I'd like today (after y'day), but I hit some decent HRs on the turbo today, so my fitness is good.

214M for Feb, and only 158 in Jan, means I have 372 compared to last years 499. I was ~2:50 fit last year, so will probably aim a bit lower this time. Hope to beat 2:55.

28/02/2013 at 09:58
Al_P - a good running rucksack is a great investment. I've currently got six of varying sizes & hydration systems. Do a lot of ultras, but have saved a fortune on public transport over the years. Raidlight & Quechua brands work for me.

Would be impressed with 22m each way commute. I tried a 13m double commute a few years ago but it left me exhausted. Wasn't unknown to sneak off during office hours, lock myself in a cubicle and grab 30 mins kip with my head resting on the toilet roll holder!

I've got a HM on Sunday in my home county of Essex. Only entered as the gf wanted to do a race so I signed up too. Two weeks to A race so will be taking it easy. But looks like the race numbers are assigned alphabetically, and I'm no. 1
Edited: 28/02/2013 at 09:59
28/02/2013 at 11:23

Dan A - Did you actually put "Dan A" as your name?  Is Aaron A Aardvark race #2?

Tapering for a warm-up race?  As mentioned, my pre-VLM schedule is/has been pretty chocka, but I think I've juggled the training/min-taper/cut-back plans quite nicely around prioritising between A- and B+ races where necessary.  One thing to bear in mind - the marathon is the big picture, but (heaven forbid) if it all goes tits up on the day, it's nice to have bagged some decent times along the way.  My training plan has been conducive to producing 10k and HM pbs, and I don't feel as though it's compromised the marathon build-up at all.  Others might be working from a smaller base and building up, therefore needing more solid blocks of training, but whatever works I suppose.  Horses for courses, etc...

My next taper is gonna be at the aggressive end of a mini-taper, since I have the national champs duathlon on Saturday week. Normal this week (8x1k on Tuesday, another big MP run this evening), lots of easy bike and running miles at the weekend, then next week will be cut-back on volume and number of sessions.  I've also registered my intent to qualify for the age-category World duathlon champs in Ottawa in August.  Still not sure if I want to go to the expense of following it through, but it doesn't look like they're having a Euro champs this year and representing GB does have a nice ring to it.  And Canada would be nice for a Summer holiday!    Padams - Not surprisingly Chris Dettmar and Alan Murchison are registered for this one, and I also saw James Cracknell on the list of M40-44 world champs hopefuls!

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