Sub 3

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

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05/03/2013 at 21:16

They were my new school pupils. I kid you not. Gave one of them a caution earlier in class. Not sure they recognised me in the gear.

You had a belt of some sort on? That was me in the black shorts and top, ludicrous white Nike racing glasses, slightly overweight still. I nearly went up to you actually as you had a sub-3 look about you

 

p.s. am coached by someone who knows his onions, actually he does set the 6 x 1k one sometimes, but not at the moment although what he set was almost 7 x 1k because it was 700m @5k pace and 300m@3k pace with 100m between, then 200m after each 1k.

Edited: 05/03/2013 at 21:38
05/03/2013 at 21:37
n2 - crikey son. That's veritable, dire-hor-ah-hear-ee-ay for you son. Good arrows. Weight update please?

marigold's a tw@t. Start of his marathon sessions tonight - although that ponce is going for limp-wristed Wednesdays. Well my friend it goes like this.

1) Do 24MP mins way under MP next to Mr I've Got a new half PB within a minute of your own PB...from when you were fit.
2) Refuse to backdown on the quicker 18mins and get to within 5bpm of your max
3) Back down a little on the outleg of the 12mins and then run scared on the return leg running as quick as Mr Shiny New PB
4) Got full retard on the 6mins
5) Collapse
6) Pretend to be chivalrous waiting for a slow female but really move into self-preservation 9m/m mode
7) Make your way to the 'facilities' back at the club. Find the changing room locked.
8) Sh1t yourself with your hand still on the handle.
9) Waddle over to the car trying to look casual to those on the track
10) Sit on a towel on the way home
11) Mumble something incomprehensible to the oh so lucky Missus and scurry upstairs into the shower fully clothed
12) Refuse tea and assume (even more) caveman communication mode.
13) Reset Tergat for Sunday's comfortably hard 20 by about 5mins

Have fun tomorrow. It's a fckn blast. Bring on next week!

As poo were.
05/03/2013 at 21:52

Leave you alone for 5 minutes and it all goes tits up...... you can't be trusted my friend!

........oh and by the way - you missed the last 3min interval you tw@t 

Read the f'ing plan next time - THE PLAN 

05/03/2013 at 22:07
I was okay for the 1st five minutes.

I have someone to read the scedule for me. It appears he's got tw@t-ish tendencies like you. (Although I'm not complaining.)

As you were.
05/03/2013 at 22:14

You doing MM20 poo boy?

WiB
05/03/2013 at 22:21
Cheers TR. I throw in a couple of fast sessions a week so sounds like I am on the right track.

Is anyone at Sussex marathon? I am entered but hopefully running the 30 mile option. Would be unlikely to run a PB any I think so opted for the longer distance.
WiB
05/03/2013 at 22:40
Yes. Away now until early hours of Sunday morning but even without that curveball there would be no tomfoolery for the camera at 6m/m pace this year for you to look forward to though.

As you were.
05/03/2013 at 22:51

Glad to hear it, if you had checked out the plan you would be fully aware we are 5:30 miling from the start this time

(See you Sunday mate!)

06/03/2013 at 07:23

Thank you for the training update CRAB. 9st8 (HR, I need the belt to keep me ron hills up)

06/03/2013 at 08:01

Nice sessions by HR, CRAB (3/4 of a session anyway), Marigold etc. Don't think I needed to hear about what happened to CRAB after the session though...

9M for me last night with 7x800 in low 2:30s. Was meant to be 10x800 but I'd done a few miles beforehand and cycled in the morning so thought that was enough for the day.

06/03/2013 at 08:20

Padams - I haven't done my session yet, it's tonight - which is when CRAB should have done it...... but he doesn't follow the rules.

TR
06/03/2013 at 08:38

Yuk !

My packed lunch, glasses, wallet, keys, phone etc did 13M inc 8 av 6:23 this morning, although the 8 started at 6:40 and ended up a bit progressive at the end (I kept putting on the air brakes until the last 2M).

Cheerful Dave    pirate
06/03/2013 at 08:49

Just don't follow CRABs rules and you'll be fine.

Slipped in a cheeky 8 miler last night while junior was doing his club session.  Calves still a bit tight after the downhills on saturday so it was nothing quick.

06/03/2013 at 09:35

Dachs - That's an impressive progressive run. I can only get close to 10k at the end of one of those if I'm particularly up for it.

Jools - the dalek looks way more tired in your photos than you do.  I predict a poor conversion to the marathon for him, and the wheels falling off (see what I did there?...) for a 5:43:21.

TR - Encouraging that it turned progressive.  Good pace.

HR - Oops!  Got a bit confused in my earlier post. It's Highgate in the black & white.  But Heathside have a rather fetching blue/red/yellow combo, which opens up all sorts of shorts/race shoe accessorising options.

CRaB - A quality poo yarn, just like the old days.  Must be nearly marathon time.

Duathlon mini-taper time for me, and my last short-but-sweet track session last night to promote some sort of pre-race faster-than-race-pace neurophysiomuscularmemory thingummyjiggery. 2 x 2000m w/ 2 mins recovery; 6:21, 6:19, or 5k PB pace near enough, so happy with that.  Possibly one more run and one bike session before the weekend, or I might just take it very easy.  Still need to take the mudguards off, install tri-bars and rehearse my cunning shoes + elastic bands transition set-up! 

Edited: 06/03/2013 at 09:35
06/03/2013 at 12:08

Nice reps Padams & PP.

TR -- that was a nice run. Are you sure you haven't got a hole in the low-2:5x in your records to fill this year after all? Or you could start ticking off the unexplored 2:4x...

Marigold -- the thing that struck me on your PLAN page is how much your body weight had dropped since Jan (I remember you saying your scrawny TV image represented "race weight" last year). Is that a deliberate facet of your training, or does it just happen naturally with all those miles? I keep an anorexic's obsessive check on my weight, though I fluctuate randomly between thinking I should pig out or cut back... mine went up about 4lb over Xmas and has just about come down again, but you've come down 11 lb!

Legs fine but tactically rested today as my calves were a little tight yesterday. Back to it tomorrow with those little taper tune-ups.

WiB
06/03/2013 at 12:41

Padams - 10 x 800m is my plan for this evening. Did you run at Country to Capital in Jan?

Edited: 06/03/2013 at 12:42
WiB
TR
06/03/2013 at 13:44

CW - The missing numbers are 0,4,6,7,8 and 9. I'd snap your arm off for a 4.

Hopefully I can bag a few sessions of 3min reps (in one of my morning commutes - probably Fridays) and a few progressive long runs to go with a few more Wednesday 13s and that should do me.

06/03/2013 at 16:13

PP even better. As we know, the brighter the colour the faster the marathon providing the laces don't lower the tone.

Off for a recovery, although school was great today. They actually behaved.

(Edit, some great midweek training going on incl TR brisk session there, Padams good miles and reps by the sounds of it)

Edited: 06/03/2013 at 16:15
06/03/2013 at 17:59

TR - another very encouraging run there, especially with the extra weight, good stuff.

Padams - quick reps as always.

PP - quick reps too, if you don't fall off your bike I'm sure you'll do very well in your duathlon.

CRAB - still a good session.  Have you tried potty training?

OS - wise words, just need to work out how to stop before the breaking bit!

WiB - welcome, listen to OS.

Postie - more good runs but listen to TR's note of caution, you definitely sound capable of sub 2.50 if you get to the line fresh.

HR - very good (if slightly complicated) session, you earned the beer.

Nichs - good track session too.

CD - sensible, no prizes for battering your legs after a big race.

Charlie - when you do your 0.5M and 0.25M  taper runs is that the whole run or just the quick bit of it?

11M last night and 17M this morning, I have a busy weekend coming up but should be another decent mileage week although probably not a huge amount of speed.

 

06/03/2013 at 18:17

Oh god, are you lot still running and making me feel worse?

I went to the gym yesterday, jogged for a mile and a half and then decided it would be better not to push it too far, so cross trained instead. Had a shower and my bloody hamstring decided it was going to start getting all painful and hurt me even whilst walking...... baaahhhhh oohh ooohhhh (sound of hysterical tears).

So, went into town and watched the Man U/Real match with some mates. 7 pints in 4 hours, plus loads of crisps and other shite by the wheelbarrow load. Didn't do my hamstring much good as it's still a bit sore today.

I've taken the unprecedented step of making an appointment with a Physio. Next tuesday. It seems he's booked up with all these johnny-cum-lately Wilmslow half marathon cripples.

I'm in a parmanent right bad mood, although the Nani sending off did give some respite.

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