Sub 3

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

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02/05/2013 at 17:00

Training? Stay on topic please SL

Edited: 02/05/2013 at 17:00
02/05/2013 at 17:04

Despite my dark hair, when I sport a beard it's fully ginger. Or it was before grey began creeping in.

Next time I use the adverb gingerly I'll check first to make sure you're at work LS21 

02/05/2013 at 17:08

Righto, would love to stay and chat, but someone's got to don the trainers and hit the tarmac for queen and country.

A solid performance tonight could see me in the top 10. (yes, in the whole world)

If any of you misearble f&ckers wants to wish me luck, you can do.

02/05/2013 at 17:08

Dachs: it's an interesting look.  One of my best friends* gets ginger sideburns, although I think he prefers to think of them as 'auburn'.

* Which makes me sound gingerist: "I'm not anti-ginger; one of my best friends..."

02/05/2013 at 17:09

Just assume I'm not. Even when I am I don't do any. I'm just passing the time to distract me from my horrific toe injury.

Edit - that's in reply to HR.

Go on LD fella - make em have it!

Edited: 02/05/2013 at 17:09
02/05/2013 at 17:33

Dan - I don't know him but I did chat to him after the race and he said he was building for Boston.  He PBd  at Droitwich too I think and was a nice chap.  13+ mins is a lot to take off in one chunk to go under 2.45 so he did well, especially as Boston isn't the fastest of courses (unless it's windy!).

When I lived in Barcelona I didn't have client meetings very often so took the opportunity to grow a magnificent beard.  It did go pretty ginger on the sides along with grey/white round the chin and the usual dark brown bits, kind of like a Scottish trawlerman had mated with a badger.  Kept me warm through the Catalan winter (all 6 weeks of it).  

02/05/2013 at 17:45
Dachs wrote (see)

By the way, i think the Woolly Bully/Surfin Bird confusion may be due to both songs appearing on the Full Metal Jacket soundtrack, IIRC.

 

Ah yes, sorry, that's how I've mixed them up. I used to love that film.

02/05/2013 at 19:45

OT - that's a great time on a tough course especially given your limited running time. Looking forward to seeing what you go on to do

Cheers LJ he was chuffed. Don't think 2.25 will be on the cards for now at least. I'll try to go for a 2.3x something next and see how that goes. He did remind me afterwards though of a weekend where he ran a 15m race on Sat in 78mins and then Stoke marathon on Sun in 2.29 which quickly put me back in my place!

Padams - quality tri training and track racing. Really would like to get myself a bike and maybe give triathlons a go but I'm just going to concentrate on running for now

Welcome to MT4, 15W, JD11, A11 SD1

CW - hope the niggle/injury clears up quickly

Wardi - enjoy the break

First running for me tonight since Sunday. 5m on the treadmill in a rather gingerly fashion . Hamstrings were quit tight but apart from that it was comfortable. Running the Pennine 10k in 4 weeks and Freckleton 2 weeks after so looking to get some quicker miles/intervals over the next month or so

02/05/2013 at 19:52

SD1 - re. the treadmill vs road running question. I would always prefer to run on the road as you're never going to race on a treadmill but living in a city centre I sometimes find it difficult to find a suitable place for 800m/1600m repeats etc and seeing as I'm not currently a member of a club I tend to do these on a treadmill. This has been one of my weekly sessions for the last 3 or 4 months and I definitely think it's helped. Always tend to use a treadmill if I've got an injury in the same way you did. Nothing worse than being 5m from home and knowing you can't run any further!

02/05/2013 at 20:06

God, how depressing. you lot still talking about ginger hair and treadmills?

Meanwhile, the forum hero has only gone and catapulted himself up to 8th place.

Go on then, get to bed everybody so you can be up early to get to your physios for some gentle massage to make your underused legs feel all loose and sprightly - some of us bought three giant bottles of cobra on the way home and they'll all be empty by the time David Starkey is making himself unpopular tonight, and fuelling my run up the table tomorrow morn.

Pa! Don't know why I bother, I really dont.

TR
02/05/2013 at 20:53

too much red bush tea !

Dids - I'm with you, just had a beer watching my youngest play at the home of cricket whilst the sun shone.

Took a leaf out of PAdams book today and did a steady 2.5k in the lido at lunch, first continuous wim over 400m since last Sept's 1/2 IM (and then the same sept 1/2 IM the year before).

 

02/05/2013 at 22:00

Good Evening All, I'm cheating on my pals over at the Paris thread! 

I hear this is a place where there are very fast runners that all started somewhere trying to get the sub3!

Wont waffle too much about history - basically been running halves for 10 years, 9 of those at 14-15 stone in weight. Took me 8 years to crack the sub2 which was a great moment for me. ran VLM2010, 5h16m - limped 2nd half in 3 hours with sore achilles (weighed just under 93kg then).  Turned 40 last year and went on a major health kick - am down to 75kg. As i was losing weight half times starting tumbling well below the 2 hour so decided i was in better shape to run a marathon so signed for Paris. got a training plan off one of the quicker Paris guys and jigged it to fit in with my homelife (two young kids, job etc). Did 22 week training plan that involved 4 runs a week - one longy at varying paces - either LSR or Marathon pace, One 8.5 mile run involving interval splits doing laps of regents park increasing the time of sprint as i got more confident with it - and basically 2 recovery/"normal" 7-10 mile runs. No hill intervals but live in hilly north London so most runs involving running up a steep hill at some point, plus have asthma so don't fancy that intensity. Mileage peaked at 45 miles. Did 2 x 21, 3 x 19, 3 x 17 - (don't know why it worked out like that). Feel like training went well, goals changing as time went along, LSRs got quicker, ran two half pbs - last one 1.33 at Reading. Then did Paris in 3.23 (1st half 1.42, 2nd half 1.41). My goal for a while as been GFA but rather than repeat those numbers in my head i am deciding I need to "raise the bar" to sub3.

Now looking forward to Berlin, Tuesday next week want to start a similar training plan (21 weeks/4 runs plus some muscle strengthening at home, dumbells;;situps, pressups etc) - but with more emphasis on speed. have littered the plan with 5 races (10k, 5 mile and 3 halves) - i can't be out running 50/60/70 miles a week - homelife doesn't permit. Can maybe devote 5-6 hours a week to training - may squeeze a couple of weeks in the late 40s.

I want to crack the sub3! going with the idea of increasing speed over shorter distances as opposed to ramping up the weekly mileage. Is that a realistic aim for me? Am i aiming too high?

 (sorry i did end up waffling a bit after all )

 

Edited: 02/05/2013 at 22:06
02/05/2013 at 22:21

Jim bob - all very interesting, but have you ever played golf with anyone famous?

02/05/2013 at 22:35

well actually i've played golf quite badly with my brother who was an extra in footballers wives - does that count? he's got a listing on IMDB and everything!

02/05/2013 at 22:51
The Jimbob wrote (see)

well actually i've played golf quite badly with my brother who was an extra in footballers wives - does that count? he's got a listing on IMDB and everything!

not with Fruitbat then?

02/05/2013 at 22:53
Pi Man wrote (see)
The Jimbob wrote (see)

well actually i've played golf quite badly with my brother who was an extra in footballers wives - does that count? he's got a listing on IMDB and everything!

not with Fruitbat then?

is this part of the test?

02/05/2013 at 23:29

I've got two ginger nuts... 

 

in my biscuit tin.

Hmmm...Do you Sub3 speed merchants allow yourself biscuits?

And if so, which ones?

 

03/05/2013 at 00:15

RP - sadly you missed the biscuit debate by three weeks. Scintillating of course. Chunky Kit-kat won... That'll spare you wading through eight pages of drivel.

Jimbob - that beats Messrs Home Run, Crab and Coro, but I had a cosy meal with Brian McLair and his missus once. A real footballer and his wife. And I caddied for Don Revie's wife, Elsie .... So that's another.

ever nutmegged a no 1 UK marathon runner?

03/05/2013 at 00:20

no but i plan to

03/05/2013 at 05:20

Jimbob welcome! That's a very impressive performance improvement. Lots of folk will have their say but I think you're going to be pushed to sub3 with 4 runs a week. Ideally you could do with a basic structure built around two quality midweek sessions and a longer run at the weekend, with 6 runs a week, 5 at barest minimum. 

It's a pity you couldn't squeeze out at least one more? No chance of running to or from work? Or part way to work (if you work)? If you go down the environmental / travel cost saving line would it work with the other half? Or what would happen if one morning a week you got up and ran before anyone was up? 

Stick around on here though. Some folk have sub3'd off lowish mileage: CW for instance.

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