Sub 3

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

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02/04/2013 at 14:25

CD (toaster) and Simonx9 (SL comment) 

SL - if I remember rightly, the calculation was roughly 3-4s per bpm, though I found as I put in more effort (i.e. getting up around Mara effort) it was around 2.5s per bpm when I used one previously. Not sure about others, but the only Mara I wore one for came out as 87% of MaxHR, but that included cruising the last 10k rather than pushing it.

LJ - don't overdo it. Irrespective of illness you're still in great shape so don't panic. In terms of taper though I like 2 weeks max, so if I were racing this would be my final hard week.

TR - average pace. Yep, all things being equal it's a good indicator. If I changed from doing shorter efforts to longer sustained efforts I'd expect the pace to change as well though.

CD - as above, all things being equal? Are they? It still doesn't mean you'll run slower though. You may just be doing your long runs and intervals at a more beneficial effort/pace.

Al_P - nice month.

Cheerful Dave    pirate
02/04/2013 at 14:32

TT - you're right, not all things are equal.  I'm running more miles per week this time as I'm not doing ironman this summer, and I've had more 'tired' runs as a result, which would bring the average pace down.  I'm not banking on anything for london though, just find a comfortable pace early on and see what happens.  As a strategy it's worked before...

02/04/2013 at 17:42

Dids - crap timing indeed to hurt your hammy then, if only you'd kept your trap shut re the perfect campaign existing.

PP - taking photo's of Dan from behind ! hand them out to Dans pupils on VLM day.

CD - no ironman so maybe your legs are tired from more running. what summer Tri's are you doing ?

LJ - dont go too mad playing catch up.

SL - sounds like you are fitter to me, got to be a good sign.

CW - what does the AT mean ?

RS - good luck with the fell racing, doesnt appeal to me, I did the Milland Valley Trail race in 2011 and it was downright dangerous belting it downhill unable to stop, some filly broke her collar bone. I bagged a decent campaign in the end, record mileage in March, lots of commuting doubles, 5 midweekers all with ~8M of MP in them and have 5x20, 2x22 and 1x23 bagged.........trouble is I'm now on the bench with the usual campaignly calf issue. Every time I even start to entertain thoughts of quicker than 2:50 I get put back in my 2:5X place, not that its a bad place to be though.


Edited: 02/04/2013 at 18:00
Cheerful Dave    pirate
02/04/2013 at 18:56

TR - I've entered the Vachery middle in July, and I'll probably do the monster middle at Ely in August, maybe Henley Half in September.

02/04/2013 at 19:39

CD - nice, that Vachery race is do-able for me, but might be a bad weekend for me. There's a middle distance taking in the South Downs out of Chichester this year too but its Sept I think. I need something for June-ish for starters.

02/04/2013 at 19:56

TR - "what does the AT mean ?" All Time, as in UK rankings for some event since records began. You'll approve of this example.

02/04/2013 at 20:22
PP - once a loser, always a loser as far as Overall is concerned. He's going to need to seriously raise his game after the speed session I just produced.
10 x 800m at a romping, rollocking decent Pace..... Oh baby, the feckin zip in my old legs is returning!!!!
02/04/2013 at 21:53

CW - nice, look at all those times from the 70s and 80s. 30 or 40 years on and no one can run that fast cos less is more and a HRM or gadget tells them to slow down. So you have an All Time ranking at an event ?

Dids - nice one, I'd be doing 3min reps myself this week, looks like we've swapped seats.

02/04/2013 at 22:00
I see (from Twitter) that Overall is going to be show boating in the "Old Deer Park" Parkrun on Saturday. I'll be doing some proper training that day, like all the other great runners of the 1980s.

I tell you, that lazy choker is the worst advert for running we've ever had.
02/04/2013 at 22:03

Simon.. just back from the Lakes (Wasdale area) and here is my climbing report..

Friday.. Climbed Ingleborough on the way, a bit of snow & a bit windy otherwise no problem.

Saturday.. Illgill Head & Whin Rigg, as above.

Sunday.. Yew Barrow, tackled the steep descent ok then decided to climb Red Peak next door.  Higher peak so more snow & ice.  Descending from Red Peak across a couple of acres of hard packed snow/ice without crampons was great fun.  My Walsh climbing boots did me proud though and I managed not to go ar*e over tit.  The second part of the descent was through 2-4ft snowdrifts!

My advice would be.. don't go too high unless you have the right gear for it.

Monday.. a pleasant walk around Muncaster fell, soggy in places.

I will now attempt a read back.   

02/04/2013 at 22:09
Well I'm glad someone had a good one, LD. I had a shocker tonight - in fact I'd go as far as saying I was shit!
02/04/2013 at 22:19

SL - My HR stats are reasonably consistent for races, with typical marathon race HR around 83% max.  I think it can be harder to compare for training runs however, because of variance due to volume of training amongst other things, i.e. it's a little harder to get HR up in the middle of heavy training. So 5bpm is quite a small difference to be confident enough to put down to fitness alone. (You might also find that "MP" is run at a slightly lower rate during training than for the actual race, for the same reason - you can get HR up quicker after a good taper.)

Nice early-taper sharpener this evening.  5 x 1k reps with 3 mins/500m jog recovery, all 3:06/3:07.

Edited: 02/04/2013 at 22:20
02/04/2013 at 22:44

SL - Re hear rate stuff..... exactly what PP said  - always good to be able to add value

( My marathon HR % is around 88% Max but only when fulled tapered and "on it" !!)

02/04/2013 at 22:50
After my longest training run for many years on Saturday, today was my 2nd longest bike* ever (even longer than that one the Goodies had). Think I may as well be done with it and swim the Channel before the week's out. Be rude not to.

LS21 - whatever happened to your mate? Can't for the life of me remember his name but I can see his (unfortunate) face - helpful huh? Had a dog and at least one binlid. That's narrowed it down. Tempted to say Phil but doubt that's useful.

PP - thanks for the 3:06/3:07 info. Any less info and I wouldn't have had a Scooby how fit you were or how the session went. Much obliged to you.

As you were.

* over 3 times further than I'd been since November. It wasn't pretty.
02/04/2013 at 22:56

Wardi -- good bit of "winter" fell-running there -- Yew Barrow sounds familiar from the BGR route.

TR -- that's the funny thing, the rankings listed by default for me down the right-hand side of my powerof10 profile were never worthy of an "AT" before, but now I'm 183rd fastest V40 parkrun in UK history. I can die happy. (I used to have a great ranking for the peculiar distance of 20K, as nobody much runs it, despite having a poor hypothermic performance in driving sleet, but can't seem to get it to list it now...) Mr Overall is 9th in the AT, any age HM rankings but Jonesy is there in 2nd to Mo's 1st. Obviously he'll be miffed to be knocked down the marathon rankings by LD shortly.

PP -- nice reps, I once scraped a single sub-3 1K in a one-off time trial in one of the two club training sessions I went to when I joined. Whereas you knock out 5 consecutively at almost the same pace in a spot of casual training...

02/04/2013 at 23:15

CW - ha ha, 183rd Park runner, thats nearly as good as Dids 9th best ranking. 

CRAB - WayToGoYet ?  unlike your good self after todays efforts.

02/04/2013 at 23:46

TR - As Bob Monkhouse once said "30 years ago my friends laughed when I said I was going to be a comedian. They're not laughing now".

I'm proud of my Strava achievement, but in nineteen days time when I'll be the no 1 marathin runner in the UK, even you will be silenced. In fact, I expect you will break down at my feet outside the Red Lion, asking for forgiveness. It shall be granted, of course.

03/04/2013 at 00:03
CRAB - no idea fella, but (yet again) I'm a bit pissed. Can't help but think I'm missing a really obvious joke!! I even asked RB if he had a dog tonight... Saying that as TR says, wtgy ticks the boxes. He's a fat b*stard, but is apparently running again.

Anyway re RB - been out with him ce soir. I even turned up early so he could sell me some overpriced pumps. I'm also REALLY sorry to say that the first thing he said on seeing me was that looked like you, with my flowing locks and designer stubble. Now, before you get excited my hair is proper shit. I look like Medusa on a bad day. And my chin fluff is similar. I've been cultivating it for an experiment for a new TV programme called 'Where do Parasites Live?'. I was naturally delighted by my comparison to such a fine athlete as yourself, but I imagine you'll be less enamoured. Anyway, if the comparison is too much to take then you can contact the Samaritans on 08457 909090.

And comedy of all comedies RB was drinking a beer called 'The Flying Scotsman'. Chuff me, if ever Trades Description had a 100% rock solid case....!
Edited: 03/04/2013 at 01:31
03/04/2013 at 07:45
That's the fella.

LS21 - sounds wonderful (the look not being anywhere that berk RB) all you need now is to swim a lot and then you can obtain the full on chlorine induced Patrick Swayze in Point Break look. Even me mum thinks I dye me barnet and given I didn't even go for a bubble perm in the 80s you'd have thought she'd know me better than to think that. She told me the other day she'd known me all my life - which came as a bit of a shock. More likely to call the police than the Samaritans. I'm sure impersonation is a crime - well it is when that sanctimonous tw@t John Culshaw does it. Give me Mike Yarwood's Denis Healy or Max Bygraves any day.

In deepest Wales at the moment - they've got snow and everything. Managed to get out to stretch the legs but it wasn't far and certainly didn't trouble March's average pace - by a full 2mins per mile. Araf one might say.

As you were.
Edited: 03/04/2013 at 07:55
03/04/2013 at 08:23

Great running from everyone. Stayed away for a couple of days and struggling to keep up. 

LJ hope the bug clears.

HR I only have time to run about 50 to 60 miles a week over a 5 day period. (I would need to be a much faster runner to get this up to 80). So I just make the most of the time I have. I only do one proper speed session a week, so might look to do 2. On a Friday/Saturday I do longish runs back to back.  

Looks like everyone is starting to get into taper mode. I plan to run my first interval session of the year tomorrow (10 by 800), then a 22 mile run for me on Sunday and let the taper commence. My runs and pace are starting to match my goal pace at an easier effort, so fingers crossed.

Starting to see a strange yellow globe in the sky that is emitting a pleasing warming sensation. Hopefully time to start removing the thermal layers

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