Sub 3

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

96,261 to 96,280 of 106,936 messages
17/04/2013 at 16:27

Jools, great to hear you're running again - I can't remember who suggested it but I'd be inclined to agree you should give it a go and rely on the fact that you're in great shape (and MP the week before ALWAYS feels rougher than it will on the day).  If you feel it's not your day, you can always drop out before the point of muscle damage and go for Edinburgh or another...

Quick question for Sunday - where's best to watch?  I'm thinking I'll cheer you all on somewhere around mile 24 as you come out of the underpass and then make my way to the RL to say hello.  Will be good to meet you all at last. 

Fascinating reading on carbo loading - when I did Rome a year ago, I think I took it a bit far - my weight on race day was 2 kg over normal (I imagine largely water) and I felt a bit sluggish as a result.  Given I don't take any gels or anything in training and largely run on an empty stomach, it really doesn't feel necessary to overdose on the carbs - just slightly more than usual, as people suggest.  I've taken 3-4 gels in both marathons I've done (though I'm not so bothered about taking water with them - perhaps why I got stomach issues in Rome). 

Still bashing away here.  Biggest week for over a year last week with around 77m, incl a big weekend - 15M w/ 7 @ tempo av 5:40 pace and then 17M on Sunday.  Don't usually do so much in such a short time and felt it quite badly.  Did another 15M w/ 7.5 @ tempo today and managed an average of 5:34 pace (slowing a bit towards the end - through 10k in dead on 34:30).  All this is encouraging.  Still focussed on HM stuff at the mo, but beginning to feel like sub 2:40 might be manageable come Berlin in the autumn. 

Good luck with the final few days!

17/04/2013 at 16:46
17/04/2013 at 16:47

Lev - The Highway is a good spot - see runners at bot (apx) halfway and 22 miles

My wife actually found it quite straightforward last time to watch me at the start (Blackheath), saunter down to Maze Hill (6M), Narrow Street (14M), Embankment (23M). But from the start you could saunter down to Greenwich centre (7M) and then take the foot tunnel to Isle of Dogs (17M?)

 

Sorry Phil - knew where green start was but was worried I wouldn't get a good start, happy now

17/04/2013 at 17:06

TT - even if you dip in and out of the thread then I'm sure you can work out that LD is One Sandwich Short of several picnics if you've ever read any of the bilge he spills out ;o)

In other news in the past 10days since breaking the scales before the Bmth Bay Half the Bobby Sands' diet has seen me reacquainted with some belt holes that I'd forgotten even existed.  I'd guess I've dropped in the region of 5kg.  Still the combined weight of CW and n2 though.

As you were.

TR
17/04/2013 at 17:06

So is Jools in or out then ?

CRaB - ha ha, maybe I should stop moaning about the expo a bit then although......I had to add a walk to the return trip as the power had failed at Victoria so the tube wouldnt stop there so I had to walk from the next station.

Reckon I was in and out in ~ hour and 30mins of that was either waiting for or receiving a leg massage, fella says my legs are seriously tight and asked if I've ever stretched. Didnt think my line about lionesses would do dwon well with a physio so left it out.

Highlight of the day was meeting a fella that does local ish races abd our paths often cross, he told me he PB'd with a 2:54 aged 52 last year.....and then that he now spends Tuesdays with BAC....so I guess thats why.

Firstly no fridge magnet, now they have swapped teh can of London Pride for toothpaste ! 

17/04/2013 at 17:21

Massage? Tight Calves? Physios?....... 

Who's got that book on the 1980s marathon runners? Bet the word "massage" isn't in the index. Bet the word wasn't even invented back then.

Course you've got tight calves - it's cos yer a feckin runner that uses them to run NOT one of their normal middle aged ladies that do gentle aerobics.

I HATE PEOPLE THAT MASSAGE, I HATE THEM, HATE THEM, HATE THEM.

and they talk in such a bullshit way, straight out of the "Bunty Book of Massage for Beginners".

Those that can, do. Those that can't rub people's legs for a living and talk crap.

17/04/2013 at 19:23

Simon - assuming they haven't changed it since 2011 pens 1 - 4 of the green start are all actually the same pen once you're in the 'doorway'.  You can get right to the front. 

Chandos is where the sub 3.15 thread and also the Fetchies meet.

17/04/2013 at 19:28

do people go on multiple sub-whatever threads? Brazen.

17/04/2013 at 19:55

9 stone 4! (5 foot 7)

17/04/2013 at 20:03

Pawel -- I agree, 2:50 might be a bridge too far, and it's awful to start too quickly and then blow up in the last few miles. Clearly you're no novice with that nice 3:03 but I'd guard against trying to bite off too much in one go.

PP/TT/CC2 -- my club is giving Chandos a miss this year as it was getting crowded. Get orff my land! Good session there TT.

Great training Lev_, stands out all the more with most of us on "final descent".

TR -- what no London Pride?! I usually bank on getting an extra or two from those disciplined folk who leave theirs lying around (bit of a pikey, me).

And Jools -- be there, you've nowt to lose and everything to gain. Your legs won't have forgotten all that fine training! And trying to test MP in such blusterous conditions is impossible, anyway. Looks like the day will be nice and calm.

Incidentally, I'm hoping that the Boston guy they've got in custody (assuming he's the perpetrator and not some innocent sap) is a proper home-grown redneck terrorist rather than the international sort. If so, all the security folk on Sunday will be a bit more relaxed, thinking it unlikely to happen again, and a bit less likely to start stopping or diverting the race. I hope.

Edit: flicks to BBC News after posting and discovers having someone in custody was just a rumour...

Edited: 17/04/2013 at 20:07
OS
17/04/2013 at 20:27
Is it too early to phone in with a bomb hoax?
OS
TR
17/04/2013 at 20:37

CW - no London Pride indeed, although there s a voucher in the bag for a pint if you use it in London.

Just trimmed my barnet just in case it comes out warm, I left it thick for the training. 

17/04/2013 at 20:47

Oh bollocks.  Looks like I managed to leave the Expo without a goodie bag.  Did I miss much?

Edited: 17/04/2013 at 20:48
OS
17/04/2013 at 21:19
I had a few beers an maybe my lost post was inappropriate. But forget marathon dreams, this is what I am now worried that some eejit will do. Infuriating.
OS
17/04/2013 at 21:59

CharlieW and PhilPub - thanks. It think I will go for 2:59 until mile 20 or so, and push it from there if I still have anything left in the tank. It is my third marathon only, and it is the first time I managed to realise my whole training program without getting injured, so I reckon I was getting too smug and neglected myself a bit at the end as a result. Not sure how much might fitness might have dropped over the last 10 days without the 3 runs I had planned. 

As to my 10k pb going into Amsterdam, I have no idea: I have done just 2 in my life, but I have an impression that I am better at longer distances.

TR
17/04/2013 at 22:11

PP - no, a few leaflets, some peanuts, cereal bar, toothpaste and a bag of rice. thats about it I think.

17/04/2013 at 22:38

PP - I'll pick up a few leftover goody bags when I leave on Saturday evening.  Actually, last year I picked up dozens of those Wilkinson Sword razor blades, and am still using them now.

Nice to see a few familiar faces today.  Quickest runner I met had a 2.26 PB (notwithstanding Hugh Jones), so Marigold will need to up the ante a bit.

Seems I was educated at the same establishment as Dids.  Was all beer and rugby though as far as I was concerned.

Got to try on this flag contraption today for the pacing. It fits into this backpack thingy which together weights about 2kg.  Reckon a 2.55 effort might be required for a 2.59 result.  Met a young lady today (not Jools) who says she will hold me personally accountable if she doesn't break three hours on Sunday.

Aah feck...

18/04/2013 at 00:17

The goody bag was odd in that it didn't have much but it was all quite good - some sweets (sorry, "glucose sports fuel"), some nice peanut things, and an OK nutrigain bar, as well as that odd bag of rice they always have.  No London Pride though, as previously mentioned - scandalous.  But interestingly, the marketing industry seems to have at last realised that we as an audience are actually not that bothered about low-calorie diet health foods.

Expo was OK - had a quick natter with Mike Gratton checking I'm OK to bring my dog on the South Downs Marathon.  Top totty award this year goes to the Toronto Marathon Draw stall.

 

18/04/2013 at 08:17

Having seen the price of the massage I think I'll save my cash and book in with my usual sports masseur when I get back. £15 for 15 minutes? Scandalous! I pay £20 for an hour! Not too bothered about missing out on a Nutri grain and a bag of rice either. I'll still go though. I might as well. I'll be there tomorrow afternoon looking distinctly more like a goth than a runner. I suspect I'll stand out a bit so if you spot me do say hello. I don't bite in daylight hours.

18/04/2013 at 08:45

I'm with LD on massages - had one about 8 years ago and never had one since.

Jools - so your PMP came in well under 3hr pace, sounds fine to me. Hope the legs feel better in the next couple of days.

Wednesday night pursuits for me last night, with a bit extra beforehand, so about 30M. Was 1mph quicker in the 45 minute effort than my previous best - probably partly due to it being a bit warmer and riding a different bike, but hopefully part of it is being stronger!

Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums