Sub 3

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

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01/03/2013 at 22:06

You lot talk too much, how do you have time to train?!!!

297 miles in February for me. No PBs. I would probably have PB'd at 5k had it not bucketed down with snow on race day though. 

HR - what's the title of your book?

01/03/2013 at 22:12

Big monthly miles by you both CC2 & LJ, impressive.

LD -- Zatopek effect. Repeat. Repeat. Bon chance. I've just vegged out with a can of Hobgoblin, a couple of squares of 85% dark chocolate (good for the mighty-chondria you know), and a whole film about slowing one train down (Unstoppable). Oh, and a glass of Shiraz. It's all about recovery.

TR -- do you a deal; if I have to PB, so do you -- you've been training a lot for a long time now...

Al_P -- glad things are looking positive.

TR
01/03/2013 at 22:20

CW - no, I dont have the running miles under my belt this time. I'm 25% down on last year for Jan and Feb. Im already punching well above my weight running low 2:5Xs off some commute running and a long run. I was ~2:50 shape last yr, so expect to go a bit slower, although its all done on feel not pace so who knows what will happen - last year I felt carp on race day. Been meaning to ask hows the niggle's been on the higher mileage ? 

Abbot Ale and Merlot here !

Edited: 01/03/2013 at 22:22
01/03/2013 at 22:36

TR do you mix the grape and grain with ease? I never know if that's just bollox, or a serious thing to avoid?

CC2 kind of you to ask: The Boy in the River (Pan Macmillan 2012) available on amazon etc. As LD alluded there's even a bit of running in it, including a couple of marafuns.

In a lovely mellow post-pints haze. My entire approach to running is almost diametrically opposite to the pillock I was on here four years ago when no amount of telling me would stop the manorexic nonsense of avoiding every evil bit of goodness (yes I know it's paradoxical) under the sun. Ah the bliss now of running, drinking and eating cheese.

Edited: 01/03/2013 at 22:37
TR
01/03/2013 at 23:04

HR - times change eh, its all about balance and running becoming part of your life ! I dont pour them in the same glass, just had a bottle of Ale and then a couple of glasses of Merlot, no cheese though.

Edited: 01/03/2013 at 23:05
02/03/2013 at 00:06

Just been for a restrained 2.5 beerios wearing my 'I've trained harder than Marigold' t-shirt.  I reckon it's good for another day or so..   Best of luck at Bath fella, conditions look good.  Hope Jools flys around as well.

5m easy with Mrs Wardi tonight, think I will have a blast around the Parkrun in the morning.  York Racecourse looks very pretty in a mixture of sun and clearing mist.

Good to hear the book is doing well HR, I always buy the Mrs something grizzly to read for her birthday later this month so it's on the list!

Nice mileage CC2!  & good to see Al P off the edge of the bench.

TR/CW.. behave!  You have already got me thinking of tomorrow's grape blend!

Edited: 02/03/2013 at 00:15
02/03/2013 at 11:08

LD - Unlucky on the hamstring. Make sure it's properly sorted before the next test run.

PP - Quality MP run.

Al_P - Good to see you're back in to it.

Tim - Nice run. Looks like you've got a few official PBs to bag this year!

Wardi - Hope the parkrun went well. Nice morning for it.

Feb Stats - 236m, Avg Pace - 7:13m/m, 1 XC race.

After 3 days rest last weekend to sort my shin out, I ran easy Monday and Tuesday this week with no issues. Then had 2 days off due to being busy with work. Yesterday I ran 15m early doors, but after 9m my shin started aching. I managed to get home without any real pain, but will rest up again this weekend instead of doing XC today and a 20m tomorrow.

Frustrating as I've only run a total of 55m in the last 2 weeks, but I want to make sure I'm 100% recovered for a triple bill of warm up races I have planned in a couple of weeks, so I can accurately assess what form I'm in before VLM.

02/03/2013 at 12:28

some excellent running going on, such as Jools, Marigold, CC2, TR and CW, fantasic by PP (by the way I noticed I that, despite a poor week, I'm not far behind you on FE for 2013 mileage, nowhere near you or ever will be in most other regards!).

LD - hope the inebriation is softening the hammy blow, one of the few injuries I've not had in the last 18 months, hope it doesn't lay you up for long. Equally hope others with injuries/niggles (such as TT and AD) are back on track soon. I feel way off schedule but it's probably not too bad, still a whole month till taper madness

HR - the book sounds harrowing but fascinating, have added it to my wish list which I'll get round to once I've read the Christmas/birthday books. 

Sierra Nevada pale ale (feel like a traitor but it's such a good bottled beer) and strong cider last night.

I don't understand most of Nichs2's summary, but did 218miles for Feb, avg pace too embarrassing to mention made worse by Monday's ill advised slog, one successful Wembley outing (that's for RaceJase

Poor 5 miles today after two days off, quads of lead, tried for 7'30s, just about managed 8mm, god knows how tomorrow's going to go with 7mm Thameside 20 Miler - plan was to do 15 at 7 and then last 5 at sub3 pace (6'50), now I think it's just hang in there as much as possible.

Have a good weekend one and all.

Edited: 02/03/2013 at 12:29
02/03/2013 at 13:51

Ohhhhhh baby! Salvation comes in the form of an elliptical trainer. 

My kettle may be soiled, but this little beauty just let me unload two hours of sweaty anger with no hamstring pain at all. In fact, i can only assume that it will speed up the recovery with all that blood and stuff coursing through the nearby veins.

If I have to, then will grin and bear a couple of weeks of this. It will at least stop me going silly on the sweets and ale.

The dreams of glory are still alive.....ALIVE!!!

Cheerful Dave    pirate
02/03/2013 at 13:54

Nice morning for the nadbuster too, if a little chilly once we were on bikes.  3:03, as much a reflection of my lack of proper bike miles as anything else - the two runs actually went pretty well and were in the same ballpark as other times I've done this race.  On reflection I was probably holding back a bit too much at the start of the second run, I didn't want a repeat of the car crash I had at the end last time out, but in the end I went pretty well up the last hill.  Lost a contact lens  at the start of the third bike lap, which hasn't happened before but didn't affect things much, other than making the tight corners a bit more tricky.

02/03/2013 at 17:01

HR - all sounds very exciting, I guess you don't get bored often with the stuff you get up to!

LD - take a bit of time off running, as others have said, you've got plenty of miles in the bank. Sounds like you can keep the fitness up on the elliptical trainer anyway.

Andy D - sounds like you're being sensible. Make sure it's fixed before trying to run again (see LD for why!).

CD - well done at the Nadbuster. Were there lots of fast guys there this time?

Work social last night, so had some beers (maybe 6), but was in bed by 10:30pm so not too bad. Long run with some clubmates this morning and ended up running 22M - I didn't know where we were, and had done some extra miles beforehand, so had to follow them back! Oh well, good training, and it was slow (about 7:45m/m average).

100km sportive tomorrow, which will be about 120km including the ride there and back. At least there shouldn't be any ice for the first time in a while!

02/03/2013 at 17:03

TR -- Been meaning to ask hows the niggle's been on the higher mileage ?
Not bad, I admit. Odd twinge from old places but generally just fatigued crankiness rather than actual injury. Maybe the occasional LD-style 6 m/M dashes home from work on fresh legs in my low-mileage regime are as or more damaging than twice as much mostly slower stuff. Also always happy to drink Abbott and/or merlot (and eat cheese)...

AndyD -- sorry about the shin. I've said this before, but I treated mine with a) some stern massage, b) flapping feet up and down exercises or working them against hand resistance, and c) stretching them by kneeling up on bed, sitting on my feet stretched out flat behind me, and rocking around gently. All still part of my preventative daily-ish regime.

CD -- the time doesn't mean anything to me, but glad you had a decent outing there by the sound of it.

LD -- going elliptical should give you twice as much focus... (err coro would get that).

Edited: 02/03/2013 at 17:04
Cheerful Dave    pirate
02/03/2013 at 18:23

padams - the men's field wasn't quite as stacked as the November one but more loaded at the top than usual for the spring edition.  Dave Vaughan won again.  Vicky Gill & Tamsin Lewis also turned out to add some quality to the women. 

02/03/2013 at 18:30

Things that are good for a hamstring Part 2 - off to "20/22 NQ" tonight to be down with the kids. That's a trendy Manchester club in a "creative space" in an old Warehouse in the Northern Quarter. Bar crawl first, 3am finish, lots of dancing. 

Will find out in the morning the wisdom of this, but I reckon it's good, healing exercise.

(Me Julie phoned round her mates "what are you wearing etc?" and is getting all dolled up in a dress and heels, saying "don't like my hair, does my bum look big in this?, hope it's dark where we are going" etc.

Meanwhile, I'm having some cheese on toast to soak up the beer, will make a token effort to get my hair quiffed up, find an old curry stained shirt in the bottom of the wardrobe and rub a cloth over my docs. 

We'll then be an hour late - which will not be my fault - Julie, looking beautiful but feeling insecure will have a big glass of wine on an empty stomach and disgrace herself. she'll sober up when she sees me disgracing myself even worse and make a mental note of everything. Will argue about it in the morning).

Let battle commence!

02/03/2013 at 19:30
Race Jace, it's got to be said we had a cracking weekend, and wouldn't have swapped the final for promotion. As you say it was a very proud time and the lads came up against a great team on the day.
Simon, both sets off fans were a credit to the game and made it a particularly special occasion.
Did a wardi this morning and helped a lesser spotted around a long run.
22 miles including parkrun.
Wardi, hope the parkrun went ok.
02/03/2013 at 20:37

Nice chaperoning Brian, hope you wore a splash or two of Old Spice! 

Good sweating Dids, enjoy the night out.  Did you ever go to 'The Hit Man and Her' show when it hit Manchester?? 

CD.. great racing at the Nadbuster, sounds like you got the pacing right if you had a bit left in the tank at the end.

Padams.. good work doing 22m after a skinful!

Good luck to Simon at the Thameside 20 & all the folks at Bath.

Andy D.. like I said to Al P, you've been putting in some cracking training lately, a bit of downtime & easy running for a few days won't lose you any fitness.  I know what it's like, I start to feel stuffy if I don't train for 2 or 3 days!  Best of luck, definitely worth trying some of Charlie's lower limb wobbling & wine consumption. 

Glorious morning at the York Parkrun.  In a moment of pure superstition I went upstairs just before setting off and put on my battered old Nike racing shoes with sparkly laces - I normally use them for the treadmill.  My last 2 outings were 20:30 and 20:11 post rib injury and I wanted to keep the graph pointing in the right direction.  On target at 3k, wobbled a bit between 3k & 4k but an eyeballs out finish got me 19:52.  Nice to get a sub 20, did another 4m afterwards to ease off the creaky bits.  My tipple of celebration will be a rather pleasant 'Cotes Du Roussillon Villages' red. 

Edited: 02/03/2013 at 20:37
TR
02/03/2013 at 21:00

CW - thought that a bit more frequency and a bit less erratic pacing might help. Seems it has.

Padams - good miles, enjoy the sportive. forecast is for ice here though.

CD - nice one, much better than November, maybe there's life in the old dog yet. Shame you let Tamsin Lewis out of your sight on the bike, chasing her on the run would have been great viewing.

Wardi - nice one, enjoy the tipple.

Need to get out early for a long run and then we have a 10 and 10:30 footy kick offs, and then 4:15 and 5:15 inddor cricket matches.

03/03/2013 at 06:42

Nice one Wardi. Hope the racers have a good day today.

03/03/2013 at 07:09
Well done Wardi. Nope Hit Man and Her was just something we used to fall asleep on the settee to when we rolled in drunk after a late night.

Tonight my new friend, and ace art critic, Waldemar J was on explaining the finer points of the Baroque when we finally stumbled home at 3:30am. Who says telly is getting more dumbed down?. We still fell asleep though.

After a night of drunken dancing, Me and me Julie shared a taxi home with a famous rock star's wife. Thought she might pay the full whack, what with her husband earning a million quid or so from touring this year, but she emptied out her pockets and only had ??3 left in loose change. so we copped for it. Typical.

Righto, bed time proper now. Me Julie still comatose on the sofa.

Anyone want my place in the Haweswater Half today? Kicks off about 11am.
03/03/2013 at 09:15
n2 - you're not getting this forum mixed up with Twitter are you?

As you were.
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