Sub 3

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

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31/03/2013 at 13:08

Core work?  I gave up on it about three weeks ago so that I could squeeze in some more running. But I'm sure I'll get back to it for the summer of beach-body-building.  LD - The plank's probably overrated but I've got it up to five minutes before.  Shaking like a shitting dog, I was.

Right, the taper can definitely now begin.  84 miles for the week, with 45 over the past three days.  That's a record all round for me.  The last 13.1 (well, 13.2...) was composed of the Richmond HM which I ran round with our DanA in 1:25:03 or so, holding a lollipop stick.  (There was a balloon as well but it got popped by a sharp branch after about a mile.  D'oh!) This means we carried out our 1:25 pacing duties with elegant consistency AND I have another silly race time to add to the list. Yay! Good fun, I fancy doing more of that. (Race report: lovely scenic route but I've discounted it as a future pre-mara build-up race due to some rather non-PB running surfaces.  Tis distinctly "multi-terrain".)

TR
31/03/2013 at 14:21

good stuff Coro, good sign that you could pick the pace up later too. You can still bag another 20 yet too, you wont be needing much of a taper.

Jools - thats another strong run, your long runs come in similar paced to mine. You are in good shape this year, just make sure that you stick with the lollipop all the way.

good to see DanA practicing his pacing even if he needed PP to keep an eye on him.

31/03/2013 at 14:59

Not sure if anyone else has been following the Anglo-Celtic Plate 100km this morning in Perth but  it's been very interesting. 3 guys faster than me over the marathon all debuting over the distance with varying results ( Tom Payn , Adrian Marriott and Dave Mitchinson) . Tom only one in so far in 7:25 which I'm reasonably sure will be a lot slower than he was hoping for.

Food for thought for when Marders and I step up and play PROPER Ultra runner

Coro - Quality run for someone who hasn't got the time to train!!

Padams - Hope the marathon went well

Core work - Do it when I'm injured in a vain attempt to turn back time and stop the thing that's already happened

This weeks weekly summary...... hanging on in there with a toaster exposed

http://www.steveway.co.uk/?p=958

 

Edited: 31/03/2013 at 15:00
31/03/2013 at 15:01

1.25.03???? No, no, no, that will never do if you're pacing 1.25. Did the runners not beat the carp out of you PP and DanA?

Despite missing a great chunk of fairly critical training over the last 10 days, I still limped over the 300 mile mark for March. It was a mixed month - a nice 10k PB in good conditions, a terrible run plagued by a stitch at the Inter Counties XC, a 20 miler with 10 @ MP and then a horrendous cold that wiped me out for 5 days and I'm on day 10 of coughing up my lungs. I did manage my 22 today (well, 21.5 due to factors outside my control) but didn't attempt MP for the 10k race at the end of it. I was aiming for MP + 10% but the downhill first mile meant I started a bit quicker, and I just kept getting quicker, even on the uphill sections. Passed MP at around the 5 mile marker and wound it up to the finish. It was about a minute slower than it would have been if I'd run the whole thing at MP and has at least restored my confidence in the distance, if not the speed. Coughing up two lungs now though.

31/03/2013 at 15:16

Last mile seemed suspiciously long. We put on a bit of a spurt to get under 1.25 which might have surprised those that were hanging onto us in the last couple of k's.

Will have a bit more in the bank hopefully at VLM.  Reckon Jools would have us up before the beak if we delivered her over the line in 3:00:03 

btw - Scott Overall turned up on the start line and didn't even win.  Only 1.12.  He's there for the taking.

31/03/2013 at 15:18

Sportaloo - Not ever tried the Kinvara but from a quick google search I can tell you one main difference, the fastwitch's seem to generally be a bit cheaper! I can pick up pairs of Fastwitch's for around £35 by picking them up when I see a good offer (currently have 6 pairs stocked up in the cupboard as I get through a pair a month!)

31/03/2013 at 15:44

Well, that went better than expected. 2:49:06, all off-road including some quite muddy sections, and won by a long way (more than 5 minutes, but had left before the 2nd place finished, so possibly more). I was hoping for laps in the region of low-15s (x12) for around 3 hours, but the leaders started at 14:10 for the first 3 laps and I just maintained that all the way. Negative split by a minute, last lap was the fastest of the 12 (13:46), and felt like I could have carried on for several more laps (no cramps, soreness etc.). No idea how how/why I felt that good!

I'm wondering whether the course was short, but they claimed to have measured the lap to the metre. (Didn't wear a Garmin.)

Full report will follow in due course!

PS No calories taken on during the race and maybe 7-8 sips of water only.

31/03/2013 at 15:46

Forgot to say, nice pacemaking Dan and PP (well, except for the 3s!), and impressive long run by Coro considering lack of recent training. Well done for getting the last long runs done everyone else!

31/03/2013 at 15:53

excellent work pad!!  what are u aiming for for vlm?

31/03/2013 at 15:56

Very casual Padams.....Nice 

A.W
31/03/2013 at 16:08

A good comfortable win Padams, top stuff!

Nice long runs Coronium, Sweedo, Jools. Nicely judged pacing job (almost!) PP and DanA!

Hope you recover soon Andy D.

Finished off my week and month with 15 today, a couple of miles too many as got distances for the route wrong but never mind, took last couple very slow as a result. 271 miles for the month, think that's the most I've ever done.

A.W
31/03/2013 at 16:12

Happy Easter everyone. I foolishly drank six pints of ale last night despite knowing I had 18M w/ 14@MP to do today. I had to put my JFDI head on, and drag myself out of the door a couple of hours later than planned, even adjusting for the clocks going forward. As I'm visiting my parents this weekend, I was able to run a new route that was blessedly flat compared to my usual courses. Along the Wirral Way for those who may be interested. The good news is that I absolutely nailed the run! The 14@MP averaged 7:03 per mile which is comfortably under my revised target (sorry, Tergat) for MK Marathon. Plus, it actually felt good! I do feel as if my fitness has rocketed this week. I banked 70 miles and felt pretty good doing it. Peaking at the right time I hope, with 5 weeks to go until race day.

 

Top running everyone. VLMers, enjoy the taper!

31/03/2013 at 16:42

Not read back properly yet so will do a proper post later. But just wanted to say  - I know coro is a lovely bloke and stuff, but when someone who's done about 4 miles all year goes out and does 22 miles in 2'19 I feel compelled to want to punch him

23 miles here in about 3 hours. I was shit.

31/03/2013 at 17:16

Good work Clare Balding at the Boat race.  I do like her....

A 20 for me today making 58 for the week and feeling pretty good.  Still only on for a V40 GFA though.

Hurt the calf yet again dancing last night but it doesn't really hurt when I run except on steep hills.  There's some strengthening to do there though - I suspect that as I run a bit slower these days I'm more flat-footed and don't strengthen them enough.  I also don't really cycle any more and that might make a difference.

31/03/2013 at 17:18
Padams - very (very) impressive considering how your legs were feeling earlier!

LS21 - sure you're not the only one remember that I've got (too) fresh legs

PP/DanA - sounds link a fun way to run a HM a few weeks out, hope you had a happy bunch on punters following you. Long last miles don't help with pacing duties!

Marigold - 100k is very different from the marathon, think it takes a few races to understand the differences. Puts Pieter's 6:47 in context...
31/03/2013 at 17:28

link = like

Edited: 31/03/2013 at 17:30
31/03/2013 at 17:35

I did have bigger plans for today's long run, like upping it to 24 and running a hard progressive. That was until some wise words from Marigold who I ran half a mile with on the seafront yesterday on his way back from his DNS. Ended up running the scheduled 22 @ 7m/m ave. Could have done with a few more yards though as the monthly total finishes @ 353.96mi.

Edited: 31/03/2013 at 17:35
31/03/2013 at 17:40

you lot put me to shame, as usual no miles at MP today, intended to but legs said no.

10 @ 8' pace, then 4 @ 7'15 (ie. PMP +20s), then 6 more at about 8'05 pace, then 5.5 more home at avg 9'15 pace. So 24.6 in 3:22 (8'13 avg), bringing up 72.7 miles for the week and 260 for the month - all three record mileages.

728 miles for 2013, avg 53.

The Half-Dozen VLM training stats:

  • 6 longest runs =124.5 miles, avg 20.7
  • 6 biggest mileage weeks = 383 miles, avg 64
Edited: 31/03/2013 at 17:41
31/03/2013 at 18:00

I've been away all weekend and just had a massive read back. Great racing and training by all. Hope all the niggles being reported are just that and clear up. 

York Park Run for me on Saturday and a victory in 17:03, to add to Leeds & Burnley (I'm coming for you all!). Annoyed I couldn't sneak a 16:xx after running 17:00 in my last one. Followed by 10m along the Ouse today at 6:55 pace. Going for 23m tomorrow which will be my longest run of the campaign.

Only 175 miles for me in March after missing 7 days with a sore achilles. No pain for about two weeks though so I'm hoping it was nothing serious and haven't missed too much in the grand scheme of things.

31/03/2013 at 18:05

Tmap - Clare Balding is fantastic but why oh why oh why oh why are they starting to show the women's boat race on telly now? (In fact, the women's race will be shown in full in a couple of years time). They have got equality just SO WRONG if they think that two lots of toffs in a boat is fairer than just one lot of toffs.

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