Sub 3

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

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24/03/2013 at 11:32

More snow here than I recall ever seeing since childhood. There is quite literally over a foot of snow in a drift in front of my garage. It's a good job I'm taking the day off to nurse my lurgy! Cough has nearly gone, but has been replaced by a temperature and the sniffles. 

LS21 - that session sounds like a killer. Even if I reduced the paces to my more modest speeds I think I'd drown in a pool of sweat. Actually I'm blaming the treadmill for my current URT issues. It was very warm and the air was very dry in the gym on Thursday night and I had to have a swig of water during my 6k easy warm up. Not a good start. I was coughing a bit by the time I left and woke up the next day with the icky cough. Mind you, everyone at work is coughing too, so it might be their fault too. 

24/03/2013 at 11:52

Oh I did drown in a pool of sweat, but I did have a rather large towel with me! TBH it's a great session even if you do it for say just 30 or 45 mins. Far better (in my view) than just running at a set speed for the whole thing - makes it much MUCH less tedious.

24/03/2013 at 12:35

Good tough long run there, TR. Nice one by you this morning too Jools.

Sweedo -- the last thing I want to do is tempt you into setting off too fast only to have a miserable outcome, but that rather fine 25M in 2:50 in training does suggest that your target could well be more like 2:45, so I concur with the others. (What's your PB? A champs start qualifier would be nice if you've not had that before...)

SL -- wow, that's another great run even if the legs were protesting.

LS21 -- interesting session, glad it went well.

I did another umpteen laps of Parker's Piece this morning -- by the end I'd formed such a neat track, other cheeky blighters were using it as a footpath through the inch or two of snow we have. I had an interesting biomechanical insight from all this -- looking at my footprints from previous laps, I saw that my right foot (always the black sheep out of the pair) was leaving prints rotated noticeably outwards compared to the left. So I started trying to correct a little -- nothing too dramatic, that would be silly at this stage -- by turning it in a bit. Maybe it will help the odd blisters and niggles I've had on that side. Did some experiments of running differently for a section, then looking at the results on the next lap (like waiting for old-school pictures to be developed), and I had to make what felt like positively pigeon-toed steps on the RHS for the two feet to actually look symmetric.

Overall 27.3M @ 7:02/M. I'd decided against a progressive "performance" run because I didn't want to risk enraging the slight back-of-the-right-leg niggle, which indeed did become noticeable for a while around 15M before disappearing again. But once I knew I had a long run safely in the bag, I gave it top welly for the last 1.5M of the marathon (5:58/M), mara split this week 3hr04. Not a very significant stretch of speed but good psychologically, esp overdressed and in wind-blown snow. Overall I'm now in a very good place endurance-wise, but need to catch up on some quality -- that 1.5M was the first time I'd touched MP since the half two weeks ago.

Oh, and I tried "doping" on green tea this morning, as an experiment... supposed to encourage the burning of some extra fat. Didn't feel any better than starting on coffee, but then I missed the caffeine; both would be the way to go, if it actually does anything.

TR
24/03/2013 at 13:01

Jools - that was a dececnt 21M, similar pace to mine y'day. Might see you on the course.

CW - I'm not looking.

24/03/2013 at 13:17
CW - the mind boggles.
Padams - it certainly felt harder than mp but i probably had an extra mile or two in me, the wind didn't help.
Jools - cracking long run.
23miles in 2.35 brings up 107 for the week, the hardest week I've done, legs in one piece but I'm knackered.
Edited: 24/03/2013 at 13:18
A.W
24/03/2013 at 13:43

Another big run CW.

Good runs too Jools and SL, big week of miles for you.

17 for me today at 7.45 m/m, 2.11 and pretty comfy. Was vile weather out there today, a bitter wind!

A.W
TR
24/03/2013 at 14:20

SL - if thats the hardest week you've done and it was 107M then that 10M has to be worth more than last years 10M. Its tricky to judge fitness though. I did 10M in a 14M av 6:15 as my last midweeker last year, this weeks 8 in 13 was av 6:38, so tons slower, but its still difficult to assess how far behind last years fitness I am in terms of race day goal times.

AW - well done, thats you pretty much  done and dusted, You are well placed for a decent sub3. 

24/03/2013 at 14:22

Jools - I'm outraged!!!! Is the ladies team 3 to score as I guess that could be one excuse as they had to give 4 of us £50 each........ even so - NOT ON

Nice long runs SL and AW....... qualty week SL, and yes - pretty dizzy.

Full details of one mans OCD obsessed running round in circles antics here in my weekly summary....

http://www.steveway.co.uk/?p=953

 

24/03/2013 at 14:24

..... I see I'm not the only fool around here, nice "laping" CW

24/03/2013 at 14:36

Only managed one lap in the freezing cold this morning, though it was 21.46 miles.

Last 6 attempted at mp (6:34, 6:42, 6:37, 6:30, 6:40).

TR
24/03/2013 at 14:54

Marigold - cracking stuff ! 2:31 for a training marathon !!!!!! bloody hell, so approx 30sec/Mile slower than PB. wow, that'd be like me doing a 3:04 in training ! respect due there.

Edited: 24/03/2013 at 14:55
OS
24/03/2013 at 15:04
Jesus Christ. I read Charlie's Post and thought he was crazy, but then read Marigold's and realized its normal for these parts. I may run 5000 laps of my living room later today.

Actually I am stunned by your run Marigold. The HR trace shows you didn't do what i do on long runs which is stop periodically to pee, drink, eat jelly babies, find something new on the iPod without running into a lamp post etc. Hence the course you chose, I guess, as you can be sure of not being interrupted. Amazing.

Also nice long ones from Jools, AW, SL, and postie. I plan two if not 3 more long ones. Tapering only important if you have heavy legs. Will see.

I like the idea of your treddie session so much LS that I may have a go at it this week. I can see how it keeps you focussed, and the 2x component is a nice idea. My approach to date has been to use the treadmill for two sessions. The first is a flat out 5k, starting out at close to 5k speed and ramping up speed in the last k. The idea is to replicate the weekly park runs, which haven't reached Switzerland. The second is a deliberate solid and boring mp run, to get used to the idea of this pace. So I start and finish at more or less the same pace, with just a tiny bit of ramping up at the end. These have been 30-40 mins duration (except my hour on Friday) followed by a 10k jog.
Edited: 24/03/2013 at 15:05
OS
24/03/2013 at 15:10

Nice run postie!

Cheers TR/OS - It was always going to be a bit faster this time as it coincided with a mileage cut back week and also as I said in my blog - I'm actually already at race weight where as normally 4-5 weeks out I've still normally got 1/2 stone to lose!

And yes OS, no stops at all today. I did do some nutrition testing along the way though and ate 6 "Clif Shot Bloks" (strawberry) on route. They seem to be a cross between a gel and and a solid and they worked quite well for me. Took a bit to get the hang of chewing at pace but they seemed to go down okay. the 6 blocks were the equivalent of 2 Gels apparently...... I'm doing some experimentation for when I perhaps move up a distance with my racing and need to take on a bit more food

Edited: 24/03/2013 at 15:11
TR
24/03/2013 at 15:18

Marigold - maybe the change of schedule this year has done you good, looks like it so far. Looks like a few BAC sessions have done Al_P the power of good too, he smoked it round the Eastleigh 10k today.

I had 3 pee stops in my 23M y'day and I didnt take a drink with me, I was still processing the beers from the night before. There's not many runs that I dont stop to water the bushes.

24/03/2013 at 15:28

I guess I'll aim for it and just see how I feel on the day.  CW, my first marathon I did last year was 3hr 6mins but no where near as much training as this time.  Haven't heard of a champs start qualifier- going to look in to that now.

The Hastings HM is blimmin hard.  pretty much climbing until 9 miles against the wind which destroyed me.  Pushed it from there to the end and ended on 1:21:53. Very glad VLM is flat.

Good long runs ppl.  Kind of miss not having done one, mainly because I can't completely pig out for the rest of the day.

24/03/2013 at 15:33

Marigold: ladies' team was 3 to score.  Perhaps they're quite old-fashioned and feel that we delicate little girlies need to be rewarded for the arduous efforts of completing a half marathon??!

I hope that both Marigold and Charlie no longer feel dizzy...

From a rant I have seen on Facebook it looks as if the Southerns were cancelled, too.  Ballot for the Nationals, guys?

24/03/2013 at 15:33
Bah! Southern relays indeed called off, but didn't find out till the train had reached Watford, so cracked on to Milton Keynes anyway and did a 20 mile club run on snowy paths @ 6:49/m. I'm treating that as a bonus 20 miler, and legs feel shockingly fresh after a relatively easy week. So it's worked out quite well really!
24/03/2013 at 15:44
No need to look far if Cambridge ever wants a rival to Inspector Morse, Charlie. There's plenty of scope for a dumb Lewis-like side kick from here too.
24/03/2013 at 15:56

Wow (again) SL, that was a hell of  a week. Hope you get to taper soon...

Thought of you today Marigold as I remembered you'd be doing much the same run (by tradition). What a lightweight though... a marathon is 26.22M, not 26.21, and you only ran at ~9% slower than PB when my 2:53 a few weeks back was 7% over PB. I'll let you off though because apart from yours being a not-quite-of-this-earth training run, your non-pitstop strategy totally outclasses me -- probably something to do with my ridiculous dried fruit intake... (not on VLM weekend, obviously).

Sweedo -- championship entries explained here -- what they don't really explain is that it is technically the national inter-club championships, hence you absolutely must wear club kit, and you get to start just behind the elites. And the starting enclosure has more Portaloos than you can imagine. What's not to like?

Edited: 24/03/2013 at 15:59
24/03/2013 at 16:20
Righto, I've decided if I want glory in a months time it's no more Mr Nice Guy.
I was flicking through that pile of adverts and dumbed down dross that masquerades as the London Marathon magazine.
It was getting me depressed. Firstly, my number. 31,000 ish. Why not give me a plaque to wear that says "this bloke is just very average" instead? I was then dwelling on my injury and was considering a cop out plan B, by wearing a stupid costume and setting a Guinness World record.

But then, I lingered awhile on the article by Scott Overall. I have to admit a shallow dislike to the bloke. He looks all wrong to me, always hated his name, another soft southern British failure. Anyway, this loon reckons you should stretch your exhausted muscles immediately after the race, and skip the post race pint because it'll make you more dehydrated. Typical, typical, typical nonsense - in my opinion, and I'm usually right.

It got me so angry that this underachiever will no doubt be 1st Brit home, and I'll be dressed as a feckin budgie.

So, I headed straight to YouTube: Botham destroying the Aussies, Ali knocking out Foreman, Leeds on that unforgettable night against Stuttgart. Some of the greatest comebacks ever. Do we also add Zatopek, rolling off his hospital bed to take gold? Of course we do.

So, that's it, Overall you baldie no hoper, I'm not just going to break 2:45 and claim my champs number back, not just going to be the first of us lot at the bar of the Red Lion, but I'm gonna feckin take you on birdcage walk and sneer as I do.

17 miles in the gym at steady pace this lunchtime. The boy is back.
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