Sub 3

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

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01/04/2013 at 14:15
CharlieW - Thank you for the vote of confidence! You will most definitely not be short on long runs.

Home Run - I agree as I ran 3:00 off about 50 miles per week and 3 20 milers. I am currently training for The Comrades Ultra in early June and I would prefer to keep the next 6 weeks around 60 to 70 miles.
Edited: 01/04/2013 at 14:19
01/04/2013 at 14:18

CRAB you might enjoy this gem then. The reason Antarctic sea ice has expanded so much in the last 25 years, which was denied until recently, is that it is getting warmer. Riiiiiiiiiight. If it wasn't from the Beeb, who are in the pockets of the MetO, I'd assume it was an April Fool's but some people actually believe this stuff, and are getting paid by taxpayers to fund it.

I'm getting irrascible. Must be the increased mileage. Or just me. Off for a run.


p.s. Sportaloo you may well be right on the Ultra front. My coach a couple of years back set out to prove I could sub-3h off a max 55mpw with quality speed sessions. That was part of his aim and it worked (2h50), although to be fair I occasionally added some miles to his programme. He thinks 2 x speed sessions a week, one tempo and one intervals + a longish run are key. He then began mixing speed into the long ones, but the point was seldom doing more than 50mpw. He's younger than me but has pb'd 2h28 M and 70min HM off similarly low mileage. p.p.s. Good luck at the Comrades. I love Durban. Am actually writing about it at the moment for my second book

Edited: 01/04/2013 at 14:29
01/04/2013 at 14:42

LS21 - thanks for the suggestion. There's no little Jonny's knocking around and while my Mrs is supportive of my running I doubt she'd be too impressed with spending her Saturday morning in Hull even if the Park is nice. The 16:xx will come eventually. Hope everything goes well in prepration of your marathon, you've clearly put the work in! 

Padams - great win! I'll be happy if I register a time similar to that in Manchester.

CW - quality long run.

SL - impressive running after a few beers the night before. Will be interested to see how you get on in London.

23m @ 7:08 for me today with miles 15 -19 at a rough MP (6:25, 6:24,6:20, 6:15) still not sure where to pitch the target time. Strangely I felt as though the MP miles were some of the most comfortable in the whole session and probably could have continued for a few more. I don't really like having to consciously run more slowly than usual during long runs as it doesn't feel natural. Always good to start a month with 20+ miles in the bank.

01/04/2013 at 14:56

March stats for those interested:


242 miles in 29:59:16 (dammit, should have run another 44s!), average 7:26 min/mile.

1 x PB (HM 1:26:46)

1 x 22 miler

01/04/2013 at 15:07

LD: Charlie Spedding in his book talks about how he gave up the chance to take over his dad's business and ultimately chucked his job in to focus on running.

(edit: CW: bonkers, but wonderful. Hope you get what you deserve, whatever that may be...)

Edited: 01/04/2013 at 15:21
01/04/2013 at 16:43
The pigeon has landed. I'm in Glasgow, and it's reet sunny and stuff. Surely the world's most elaborate April Fool's joke?

Anyway, on phone so formatting will be all to cock now, but nevermind.

HR - yes certain that Mara is certified etc. Another clubmate did it last year in order to bag a GFA for VLM this time round. By looks an awful lot of entrants do it solely to bag a GFA time, so I imagine there'll be a decent group to run with.

TR - yes I'm Abingdon bound. Will win it I reckon. So if anyone on here who can run sub-2'50 has entered you may as well not bother. Save you the embarrassment type thing. Best thing would be to sell your number to a 4 hour+ runner I think.

CRAB - hahahaha cheers!! I crave mediocrity and thrive on under-achievement. Imagine how sh1t I'd be if I only ranthe same mileage as you. I'd have to make friends with the folk on the sub-5 thread (although I already know MtR and wardi)

Jonny - Hull is quick. Just go, run and get back asap. What I did. Even I managed a 17'15 there, and I'm useless (see comment to CRAB)

Still in shock re weather, so off to drink some Tennents Super to bring me back to my senses.
01/04/2013 at 16:52
CW. As Piscator says, you have earned a big reward for such hard training.

I found this race, which makes Marigold's 1/4 marathon look very sensible- a shiny new PB over 0.1666667 of a Marathon anyone?
Edited: 01/04/2013 at 16:59
01/04/2013 at 17:35

My 274M stands up pretty well then esp as I had 14 non running days.

SL - 1M more and you'd have bagged 400! I like it that you are keeping up similar heavy drinking to match the heavy mileage.

CW/SL - might indeed surprise myself on the day, but I'm not getting excited about it, I've thought I was on for good days before and made a load of noise about it and those days never happened. I'll take whatever the running gods see fit to hand out my way.

LS21 - enjoy the deep fried Mars Bars, I'll sell my ABo number then seeing as I'd be running for 2nd place.

Padams - top 4 days of IM prep there, thats a big confidence boost to have that done by 1st April. WHat date is your IM ?

I was wondering how the heck folks know what their av pace was for the month, but I guess the spreadsheet sorts that, not sure why its of much use knowing it though.

Edited: 01/04/2013 at 17:44
01/04/2013 at 18:09

TR -- T-1 week will be 12M with 8@MP or something like that. I'm not shy of a severe last-week taper of course, down to comically short runs. T-2 weeks is tricky -- might be tempted to do 20 rather than 18... You're pretty close BTW, just checked and this is my 6th marathon+ in training since Jan.

I use an elderly version of SportsTracks which reports monthly miles and pace for free. (And a graph of miles/week -- but no table of the same.) I have a geeky fantasy of one day pulling out all the GPS data from the last 3.5 years or so of running and superimposing it all on the map (after some processing), to see just what coverage of Cambridge and other places I've reached. I like having the data on my PC (rather than on someone's website) as at least I can do stuff with it one day if I want to.

SL -- I'm getting tiresome. Every time I read about your training, I utter "wow". Well... wow.

Nice long run jonny.

01/04/2013 at 18:20

FWIW, March was 287 miles with a year-to-date total of 841, or about 6 weeks for Marigold

01/04/2013 at 18:32

TR I'm not really sure either. I believe Marders does most of his non-tempo mileage at 8mm.

LS21 think I might go for it. Looks the ticket although the heat could be a hassle. Well you never know.

8 miserably cold miles. Felt a bit icky (tummy) before the off so did most of it on the track. I am bloody sick of this weather. Please please can we have some warmth.


01/04/2013 at 18:34

Crikey SL - No poo in your toaster, just chocolate pop tarts!  Who remembers pop tarts?

CW - More crazy stuff.  Top man!

Good job I'm into official taper.  Massive CNBA after waking up with stiff legs, walking to the shop and cycling a full four miles in a bitter easterly wind that's just doing my nut in now. Another hour's walking later (pub and back) will do me for the day. 

717 miles year-to-date.  Weekly mileage goes 42, 66, 59, 32, 79, 38, 71, 64, 17 (!!... duathlon week), 72, 41, 84.  All over the shop!

01/04/2013 at 18:41

TR - 23 June (think that's 12 weeks). Got a training trip to Majorca in early May, and might do a half IM mid-May. The aim for April is to build the distance of the long rides!

TR - 274M off 17 running days? Sounds good to me, considering you usually do other training on the non-running days.

SL - great long run, cake fully baked by the sounds of things. Be careful for the next 3 weeks!

01/04/2013 at 18:44

HR - you still cant claim "foul" weather, you werent here enough. Every morning has been either a wet or cold run or (turbo then) bike commute here all winter. No car days at all.

CW - 6th marathon length training run, thought it would have been more than a few.  I'm with you on the short and frequent running in the last week, that week is the only week of the year that I try to run every day.

PP - erratic miles, must have been taper weeks.

01/04/2013 at 19:34

I know everyone's a bit pissed off with the weather right now, me included but if it's a choice of this for the 21st or a sudden improvement and unseasonal warmth I know which I'd go for. Sure I can remember being stretched out on the pavement in front of the Red Lion a couple of years ago getting a tan. Although it wasn't that hot 'cause CRAB said so.

01/04/2013 at 19:36

Padams - excellent casual marathon win! Do you have a tergat you're willing to share for the IM?

HR - sounds like you're already sorted, but Cork is a decent course nowadays I believe (apparently there used to be a long uphill drag of ~3m when it started). £75 is nuts though, but Cork is a great place to visit for many reasons. I ran the 50km at Boddington 2 years back and it was a scorcher. I was ill leading up to it, shouldn't really have done it, and promptly had a horrible experience during it, finishing with heat exhaustion. Still, what doesn't kill you, etc On the plus side, the laps are pancake flat.

LS21 - you've put the thought in my head. I may also do that, or the 50km, as a training run. Mid June probably fits nicely too.

I'm not even going to try to comment on everything that is going on, but good to see so many folks reaching taper in good form. There should be some cracking results on the 21st. Looking forward to hearing all the stories after as well as hopefully seeing some first hand.

I managed a stunning total of 11m last week as I went from the virus my wife and kids had straight into a proper full-on cold. As such my stats are:

282m @ an average of 7:07 and 11 'rest' days.

The plus side is I may have finally found my mojo, and this month got off to a decent start so fingers crossed!

TR - I use a spreadsheet, and find the average pace over a month is useful for giving an overview of condition as I typically run to effort, rather than pace, so if it's quicker than last month and the miles are about the same I'm improving. If it's not, I'm not.

01/04/2013 at 20:55
Mr Boat - I'm praying for a hot day for the VLM. Time spent in a hot gym will serve me well, and I usually do well when it's warm cos I run according to my HRM, and don't blow up like a lot do (I'm just SOoo clever, me).
It hasn't been a warm/hot one since 2007.
01/04/2013 at 20:59
21 miles this evening! Feel mildly euphoric.

Hamstring just grumbled but never threatened any major mishap, I was only going at 7 - 7:30 pace, but did not finish tired. So I just reckon 5 more interval sessions and I may just finish the right side of 2 hours 50 on the big day,
01/04/2013 at 21:10

TR todays was the big session of the campaign. Matches are safely locked away for three weeks. I will have to look back to October last year for taper though.

01/04/2013 at 21:13
Just for TR - anyone who logs their training on Fetch (which quite a lot of us do) - it tells you your average pace, average HR, inside leg measurement, what you had for breakfast 16 years ago etc automatically. No fancy spreadsheets here. I live in Barnsley remember.
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