Sub 3

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

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13/06/2013 at 11:57

CRAB - au contraire. I set my 10k PB in the weekend between the South Downs Marathon and Mont Blanc marathon in 2010.  OK, it's not the greatest PB ever (36.23), but you of all people should know I don't do the conventional approach.

I think I could still beat Stumpy Oleg McNoleg in the Market Harborough marathon.

13/06/2013 at 15:48

7 with hilly bits this morning as I had to go to Swindon for breakfast today (work thing).

13/06/2013 at 17:44

A breakfast meeting in Swindon?  Some people have all the luck...

13/06/2013 at 18:14

4m club race last night. My calves felt terrible beforehand as I'd had no opportunity for a recovery run to work out the kinks following the weekend. The pre-race plan to take it easy got binned halfway round though so the 4th mile was 1 min quicker than the 1st. Legs feel better today so it seems to have done them some good.

Jonny - Yep, I'll be in a green Lytham vest. There'll be a few from the club there as it's pretty close for us. I'll be in matching green trainers though.

13/06/2013 at 18:43

Al_P - rather you than me last night, the weather was ropey.

DanA - 36:23, I'll remember that when my next 10k comes around in a couple of years.

6M today, first run since Sunday, failing to keep the miles up as I'd hoped through the summer.

13/06/2013 at 20:37

Glad to hear no ill effects Al_P. How was it after the drive?

I had planned a fartlek session for the way home from work today (usually Friday but I've got a work lunch tomorrow, so finished early to fit it in). It was supposed to be 10-12 x 3mins @ 10k-HM pace / 3mins steady, but the wind was just ridiculous around here today (apparently mid-20mph with gusts of up to 50mph), so when the 3rd of 3mins fast had me by my front-door I opted to go inside and used the treadmill...... and then showed why I shouldn't be left near a treadmill........

A Canova session of 5k/4k/3k which works from roughly HM pace down to 10m pace, popped into my head, so I bagged 3m @ 10.6mph (16:59 - 5:40m/m), 2.5m @ 10.7mph (14:01 - 5:36m/m) and 2m @ 10.8mph (11:07 - 5:33m/m) off of 1/2m jogs. End total, including the 3 x 3mins was 9.08m @ 5:38m/m, which is probably there or thereabouts current HM pace I guess, and obviously a large volume session!

Certainly beats trying to run quickly outdoors in those conditions, and needless to say I'll be taking it very easy tomorrow!

13/06/2013 at 21:44

CRAB - yes, having read that article, I think the short-term goal is to learn to swim properly! I was just thinking that any improvement in my technique is likely to have me swimming further than I managed yesterday...

More low impact cardio in the gym today and tomorrow. Back to the pool on Sunday...


Edited: 13/06/2013 at 21:46
13/06/2013 at 22:08

TT - Quality treadmill session! The glute is ok sitting down now, more a bit achey around the top of my hamstring, got a massage booked tomorrow to try and loosen things up. No residual issues post yesterday's race, but I took today off anyway, partly due to the physio appointment eating into my day... The physio session was interesting, she did both static tests and videoed me barefoot on a treadmill. The diagnosis was a structural length difference in my left tibia (a few mm) and a pretty high degree of pronation on my left ankle (goes inwards way more than the right)  which is putting torsional force on my tibia. The length difference could also be responsible for putting my pelvis out of alignment over time. The recommendation was to see a sports podiatrist about getting an orthotic to correct the length issue. I'm trusting the physio knows her stuff (she was very clued up on biomechanics), but I'm doing a bit of research to see if orthotics are the only option....

14/06/2013 at 00:08

Found a consistent motivational approach to running over the last eight weeks.... Namely stopping off in the evening run and buying 4 pints of lager from Tesco, then a lovely evening session of overeating and alcohol. Fall blissfully asleep on the settee etc.

By some people's measures 30 pints/week would be frowned on, as would an enormous pile of sweets, but I can tell you it is actually an aid to good health and general contentment when combined with running. It adds a fair bit of extra blubber, which means a period of crash dieting. 

Anyway, may hit 100 miles this week.... Even though I've been having to concentrate on work.

night, night.

14/06/2013 at 06:33
Joolska wrote (see)

A breakfast meeting in Swindon?  Some people have all the luck...




Good to see some racing from Al_P and Andy and some decent sessions from others. Special shout out for TT and Crab. See how I'm down with the yoof lingo?

Oh go on LD give us the science on 'a fair bit of blubber'? If it encourages you to fess up, I'm currently 6kgs over my VLM11 race weight and it's taking a long time to come off.

Bit knackered from editing and polishing a 105,000 word manuscript, but still squeezing in my runs.

Edited: 14/06/2013 at 06:43
14/06/2013 at 12:24

I'm a bit scared of my leg now -- if it doesn't get better again in a couple of days I'll have to consult someone other than Dr Google. It was slightly cranky after my probably ill-advised 22M plod on Sunday, no worse after 4.5M to work on Weds, but mega-cranky on the way home and not much improved when I tried jogging round the block this morning. Scared myself a bit by reading up on fibular stress fractures (but it's quite high up for that). Probably needs more lager...

14/06/2013 at 12:30

A week ago I was languishing as only the 2,500th greatest runner in the world, this morning I was 100th. Correct me if I’m wrong, but that can confidently be stated as the greatest ever sporting comeback (on the world stage)? It’s equivalent to Lazarus rising from his sick bed and winning the Galilee Iron Man.  In the process I have destroyed two long standing Course Records, and the great (ly overated) Andy Norman is now within touching distance.

 Just need to see someone really famous as I’m getting my celebratory lunchtime curry, and my happiness will be complete.

14/06/2013 at 12:32

Joolska - 8lbs over my London weight. that's despite averaging 60 mpw.... I have to admit that I can really feel that extra weight. Did a few runs to work with a rucksack on and that was painful.

Think I'll feel a lot more fleet of foot when I get rid of 4lbs.

14/06/2013 at 13:31

I reckon with my long hair and gay-boy tendencies I could do a passable Priscilla but there's no way I'm proper pretty like Joolska. But I'll forgive you LD seeing as it's you. 

Bloody hot here in France. Going to have run late today.

14/06/2013 at 13:35

Great sporting comebacks?  My first thought was Agassi.  But this guy seemed more appropriate.

Cheerful Dave    pirate
14/06/2013 at 13:54

It would have been Tom Watson at the open a couple of years back but he missed the putt.  What a loser.  It'll have to be LD at Chester when he gets 2:35.

Normally my scepticism about new shoe fads is only marginally behind LD's views on physios, but Sweatshop were giving me a free pair of shoes so it seemed rude not to pick the most expensive pair and try the adizero boost ones.  8 fast-paced miles this lunchtime later, what's the verdict? 

Apart from looking like they're made from old ceiling tiles, they're pretty good.  Felt pretty much the same as my race shoes of choice. 

Did they boost my run though?  No, they didn't.  A decent enough shoe but at £110 they're getting on for twice the price of my Wave Ronins (that's at full whack, I got my last pair for £20).

Unless they last twice as long then they're not worth the premium over other shoes just as good but a lot cheaper.  Since I've got Ronins from 2008 still getting used I can't see that happening.  If it does, I've already got the only pair I'll ever need.

14/06/2013 at 15:05

CD - I'm still haunted by Tom Watson's near miss. Don't think I've ever been as gutted with a sporting finale (possible exception when Mark Hughes equalised in the last minute v Oldham in a cup semi in the early 90s).

CD (again) - I've been buying my trainers in bulk, since I was able to get the last remaining Mizuno Precision 12 at half price. Recently bought some 13s now that there's no 12s anywhere and I really shocked myself as I can't help thinking they are utter shit. Surely there can't really be a difference can there? Got to be in me head?

HR - a mistake anyone could have made.

14/06/2013 at 15:17

Al_P - that sounds positive! Maybe a heel lift would work just as well as orthotics in such a situation? It (heel lift) is something I've been considering as apparently I have a slight leg length difference anyway (i.e. irrespective of the back issues). Having said that though I could see how it could potentially affect the achilles too, but not sure if the orthotics would have the same effect......... If I remember correctly, I'm pretty sure Jools has/d orthotics (as well as, presumably, a few more on here), so she might have some thoughts/advice on them.

CW - step away from the keyboard.........

14/06/2013 at 15:25

CD - I've got a pair of those Adidas Boosts, I also quite like them, I don't buy into the whole Energy Boost gimmick.. but they do feel nice underfoot, my only gripe with them is their weight, as I'm only a lightweight (64kg) my Boost trainers weigh about 300g which for me is too heavy for longer runs, anything up to 10 miles is fine, but from there, my legs start feeling more fatigued than they should, I've bought a pair of those Nike Flyknit Lunar1, as they are apparently more cushioned but still really lightweight at 220g, hopefully they be more suited to longer runs, I'm yet to try them out though, they are also luminous green so bound to make me run much faster!

14/06/2013 at 15:29

Also I emailed the Brighton Marathon organisers, and told them I'd now got a place at London and wasn't doing Brighton and they've given me a full refund! Surprising bonus!

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