Sub 3

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

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09/07/2013 at 21:56

Here's a handy tip for you lot that are moaning about the weather - run at 7am and then 7pm..... You may find you notice absolutely no difference than normal. 

34 miles the last two days from me, without breaking into a sweat. (Actually, that's an exaggeration but you know what I mean).

if you want to experience real heat, then you should have been there in London in 2007. God, what a scorcher.

09/07/2013 at 23:22

Been a while since I posted so I'm not going to name everybody but wanted to call out Padams for a fabulous ironman.  Found myself tracking you online and looking at the splits was sure that you were just going to miss out on the sub 9:30.  Funny to find out how it actually finished.

LD - Tried the 7pm one this evening.  It was still about 25C.  Not that I'm complaining.  I love running in the heat although I undoubtedly race better in the cold.  7am (well a bit earlier) isn't much cooler but it feels much fresher.  I would run then but at the moment I wake up as stiff as a board and I'd likely injury myself if I tried to run.  One more trip to one of your favrourite blood suckers and I might be able to do a couple of early morning recovery runs.

TT - A long run on a treadmill, in a conservatory, on the hottest day of the year so far... Brilliant!  Good to see your progress.  Hope you're going somewhere nice on holidays.

LJ - Fingers crossed you get over the injury soon.  Be patient though, better a day or two extra rest than another couple of weeks injured.

AL_P - Some high quality mile reps the other day.  Suggests that your standalone mile time could stand a fair bit of improvement.

Postie -  I had that problem with an old polar but rarely with my garmin.  As others have said make sure you wet the strap first.  There is a gel available which claims to help make the connection but I've heard mixed reviews of it.

I'm slowly and steadily building my training up.  118 miles in June was my biggest month since the injury and I should go higher again in July before I do a short block of speed in August. 

Another milestone was reached tonight as I completed my first club session since I got injured.  7*4 mins was the plan and I got as far as the 6th one before I got a little greedy and lost form pushing a little.  They all came out at between 6:30 and 6:40 pace which gave me exactly what I wanted from the session.

10/07/2013 at 00:16

Clearly: That's a good session mate. I hear IW even made an appearance.

Been off sulking for a while due to a couple of false dawns with the Achilles problem. Anyway, been following the physio's advice and managed 4 consecutive days of easy running between 4 and 10 miles without issue. Rested yesterday but blew a few cobwebs out today with 8 miles inc 3@ tempo (6.35s). Think I'm going to press on with some training now and decide in the next couple of weeks whether to have a day out at Abo although I think it'll be a sub 3 run rather than another 2:45 effort.

10/07/2013 at 06:28

Clearly - the difference at 7pm is that the sun is behind buildings*, which makes a huge difference.

 

 

(* yeah, yeah, yeah .....some of you live in the bloody countryside and haven't got any buildings yet).

10/07/2013 at 08:16

Wardi - the lap/reset button got stuck the other day and it froze up, and has only been doing silly things since then. Firmware was up to date. Thanks all the same though.

Incidentally, PP, if you're around, I remember you saying about spongy buttons on the 610. That's what started happening with mine before the button sunk in and stuck.

Cheers for that CD. I've bookmarked it and showed it to Jr, so he's well up for it as a challenge for next summer

Sounds cautiously positive on the test run LJ.

LD - school runs mean I can't run early on my wfh days, but they tend to be my best options for getting a long one done.

Great news on your continued progress Clearly. I'm really pleased for you! We're off to Salcombe. I'm really looking forward to it

Fingers crossed Mr B.

Cheerful Dave    pirate
10/07/2013 at 09:43

I don't know about best runner in the world, according to runbritain I'm only ranked third in my postcode.  Suddenly the world seems a much bigger place.

10/07/2013 at 10:15

LD - I agree on 7am but not 7pm. What are these "building" things you speak of?

Clearly - great news, hope it continues.

Mr B - that sounds promising too.

So 10k last night went OK considering. I decided to jog down there as it's our home race, but it was actually further than I thought (about 3.5M), so at least I was nice and warm before we started! Didn't try to go with the lead 2 (one sub-30 runner and my clubmate who was experimenting!) so settled into the next group. We dropped a few until there was just me following one other. Around 7k I was struggling a bit and decided to ease back a bit, so finished in 4th in 33:51. Fairly pleased with that considering:

- I eased back a bit for the final 2-3k (not massively though - I doubt I could have beaten 3rd place)
- it was pretty warm
- it was on trails, which were mainly good but some gravel and quite a few twists and turns
- my legs still don't feel "sharp" yet

JP Morgan race this evening (hence easing off a bit towards the end of last night's race) - again, not expecting much but always quite good fun. Annoyingly two of our good runners now can't make it, so another year missing out on the team prize.

10/07/2013 at 10:54

Padams - nice run considering your recent exploits. So how did your clubmate's 'experiment' work out???? GCR weren't relegated which was looking on the cards at one point....long gone are the days that I'm able to help them out. The start of the JP Morgan race is about 100m from my office.

10/07/2013 at 10:56

Padams - I'll probably see you at the JPM race. I'm helping out as a course supervisor.  Think I'm covering the start and first k.

Can I also claim a new thread record.  During my 62k race in Verbier at the weekend, I covered a 5k section near the end (albeit somewhat uphill) in over 3 hours.

Needless to say it wasn't the most successful race I've done, going from 31st place at halfway to 171st by the end.  A positive split of about 4-5 hours in fact

Probably the hardest ultra I've done (despite having done it before), but well pleased to actually finish and not bail out despite puking about 20 times in the last 10k.  A hard mountain marathon the week before not the best preparation, in hindsight 

10/07/2013 at 12:00

Padams, Great effort, you sir are a machine.

DanA, nice show of determination, liking your  'mark the course' strategy to prove it !

 

For me, pleasant 10miler last night over a trail course on top of the speedwork at lunch. Slight inner knee issue which I am just ignoring at the moment, it WILL go away...

10/07/2013 at 12:14

Cor DanA, what happened in that race then? Were your legs just wrecked from the previous mountain marathon or did another flavour of wheel fall off (to mix metaphors)? Well finished, anyway!

Good luck with the achilles MrB.

Padams -- that's a cracking result by any mortal standards. It didn't need the "excuse" bullet-points, but you missed out the one about a recent SUB-9:30 ironman...

Run home was fine leg-wise. It was actually running all over town to check if offending junk bike still locked to my daughter's bike (yes), to police station, back to bike to see if I could open D-lock (no), and back home... fortunately being Cambridge there is a special team to deal with problems like this, who will rendez-vous with my wife later and bring a petrol angle-grinder with them

Rest today, as I still have a little strain on the outside of my R ankle from the weekend and don't want to be silly with it.

10/07/2013 at 14:57

Blimey, DanA. I hope you were sat down for some of that 3 hours!

Club session for me last night (12 x 300 off a staggering 90s static recovery.  Miss. Endurance Monster was fully recovered long before 90s was up, so not sure what I gained from it!).

Another year older and wiser today.  Ho-hum.

10/07/2013 at 16:13

Coro - his experiment didn't work too well - got caught by one of your clubmates (DV) and was nearly caught by me, despite my slowdown towards the end! He had nothing to lose though as he was never going to win the race and we were clearly going to win the team competition.

Dan - awesome effort which I can't quite comprehend. Might see you later.

Happy birthday Jools. Hope you have a nice evening planned (preferably not at work!).

10/07/2013 at 16:29

Happy Birthday Jools

Padams - very nice! The mind boggles that you can still run that quick (whilst easing down) so soon after Nice!

Ouch Dan!

TR
10/07/2013 at 16:39

Happy B'day Jools

Dan - I was expecting you to get some stick over that +ve split too.

Padams - still running well even when you are cruising

Brilliant to see clearly doing more miles and even running a bit of fast stuff.

MrB - 4 easy days in a row is great this far out, no need to chase quality yet. You could do another 8 weeks of easy and then get some icicng in and still run well at Abo.

I ran again today.

10/07/2013 at 17:49

Happy Birthday Jools.

Padams - not bad for an easing down effort whilst still recovering from Nice.  Good luck tonight.

Dan - holy crap that is a long time for 5k, this ultra running thing doesn't sound the most enjoyable at times!

Clearly - you're right, I had considered doing another short run today as I feel good after yesterday but I've decided to stick to the original plan and rest today with another short one tomorrow.  Good to hear that your running is improving.

MrB - likewise, some consistency after a frustrating injury must feel good.

Spirun - The old conundrum - to run it off or rest?  Most of the time if you just keep running it'll disappear, it's just annoying with hindsight when you run and struggle and make it worse and waste time that you could have taken off to get it better.  Hope yours is the former.

 

10/07/2013 at 20:19

Happy birthday Jools.

Doms in my legs from the Chevy Chase on Saturday, are still so bad I can hardly walk! Cycling to work, as I can cycle almost normally?

Now a confirmed entrant to VLM next year

10/07/2013 at 20:42

Many happy returns Jools.  Hope you are able to put away the violin practice and eat a nice cake.

Edited: 10/07/2013 at 20:42
10/07/2013 at 20:49

Spirun, I too have a niggle that is absolutely not an injury. I refuse to accept it could be an injury. I am resting tonight because I have stuff to do and not at all because it hurts. No siree. 

10/07/2013 at 21:08

Hope the niggle goes soon, Speedy...

Now leaving the office - birthday finally improves at 9.10pm

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