Sub 3

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

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23/09/2013 at 09:53

TT - Cracking win and a very controlled run, really looking forward to what you and other do in Frankfurt. In response to your question, not sure what the HM will be run at, i'm going for the win.  No targets for Lisbon other than to enjoy it and get plastered afterwards with ther SPO.  It's got some hills and could be hot.

TR - Life in the old dog yet  ;-)  great result mate and a fully deserved podium placing.

Al_P - WOW, a 2.41 training marathon, you'rein great shape.

Wardi - a parkrun PB and then a 20, that's a great weekends training.

MrB - Nice 20.

HR - sounds horrible, I agree with others, get to the doctors.

Good runs at the relays for Jools, Padams and PP.

CW -Great result.

Not a bad weekends training for me, a 5mile tempo effort at 5.19's then a 16.5 on sunday with a few quicker miles towards the end.

23/09/2013 at 09:57

Well done TT, Al P for a double thread win The other side of Forest. 

Was also in Forest as TR mentioned. Met him in transition and he has more hair than when I saw him last. Swim was a lot short (maybe 500/600) but had no idea until I got out water. Appears I was in 3rd place at this point but didn't know that. Hadn't done the training for this race (only shorter stuff) having only entered a few weeks back. Mistake for such a tough course.

On bike took a couple of guys within early part of bike and couldn't see anyone else ahead so thought I was now leading.  Didn't last long before guys came past. Bike was really hard and think a road bike with bars would have been ideal due to better handling and climbing. Kept a steady eating drinking routine, every time I took a piece of energy bar, 5mins later had a noticeable effect. Quite hard though to make sure you eat and drink regularly when trying to stay on the limit. Last mile of bike was up a biggish hill which I took in lowest gear. Legs were cramping for a few miles before so knew run would be tough.

T2 was slow and changed the strap on chip to over sock as cutting into ankle. First few miles of run were so slow, no running legs and had dnf thoughts. Got over that by saying 1 foot in front of other.  Legs better after 2m and plan was to take the uphills and downs easy to stop cramps. This worked but cost me time. Broke the non walking rule on 2 big hills using power walking, hands on thighs technique.  Finished in 10th, 3rd V40. Left ball of foot sore from rocky paths today. This was my 5th race of this distance and have cramped every time. Got to be down to not enough hard long bike miles as had enough salts. 




Edited: 23/09/2013 at 10:05
23/09/2013 at 09:58

TR - Great work.  A lot of hard training paid off.  Congrats on the podium.

Al_P - Lead van on a training run!  Top bombing, great win.

TT - That's amazing!  (Do I need to adjust my Peterborough target now? )  With your powers of conversion, that has to give you massive confidence for sub-2:30?

Padams - "Fair effort". Thanks for preserving my course PB!   Also good to bump into Dachs yesterday, looking very sweaty and fit.

Yep, 20:00 on the nail for me, in the V40s race, Southern relays. In the process I made up three places, which probably helped keep the momentum going, before handing over to my club mate who ran the quickest V40 leg of the day (19:39) to take another place and earn us a bronze.  Then I had just under three hours' rest (3x cups of tea, a bit of water and Lucozade Sport, and a hot dog with onions and ketchup... and a bit of jogging) before running the last leg for our C team. My legs felt strangely fresh (must have been the hot dog) and I ran the first 2k one second quicker than the first race (!), eventually coming home in 20:31 - not a bad drop-off at all, and augurs well for half marathon fitness in three weeks.  My feet ache this morning.

23/09/2013 at 09:59

JH1 - Sounds like tough going.  Great podium!

23/09/2013 at 10:29

SL - More great speed and volume (which I suspect was quite fast in itself!) from you, which half are you doing again?

JH1 - Well tough out on the run for a top 10 finish and vets podium

PP - Very nice consistant double relay performance, never doubt the energy boosting properties of a burger van hot dog . Got a taste of how Marigold must feel on a lot of his minor (training) races. Just got lucky that this year there was no-one close to me (or in front). the marathon winner is usually in the 2:35-2:40 bracket. Downside of being behind the clock van was that it wasn't blessed with the cleanest exhaust, so kept getting a good lungfull of desiel fumes! Not very nice really, especially when running through beautiful countryside.

Forgot to mention eariler that I did a easy 8.3M first thing this morning, legs a bit sore but the engine seems to be in good condition post-marathon, averaging under under 7:30/M. Got fingers crossed DOMs doesn't strike in the next day or two!

Edited: 23/09/2013 at 10:30
23/09/2013 at 10:41

AL_P - The mighty Weston Super Mare half, I won it last year and know the organisers so feel obliged to defend my crown, plus everyone who finishes gets a £5 voucher for the pier.

23/09/2013 at 11:06

Forgot to say a massive well done to Al_P earlier.

PP - I saw your 20:31 second effort when I checked the results earlier, impressive! I was gutted they cut the prices of the burgers/hotdogs just after I'd bought mine, and I managed to resist buying another!

23/09/2013 at 11:42

 I heard the announcement about cut-price grub as I was warming up for my second run. Unfortunately, it couldn't have been more than two minutes after heaving my way to the finish before I heard "Well done Phil. Look lively, we're aiming for the 17:38."  Gah!  Thankfully, just before we got to the boozer back at Waterloo we rather randomly stumbled across some street market that was closing up and they were handing out FREE CAKE!  It was bloody yummy too!

23/09/2013 at 11:56

Good news on the 20/knee Mr B.

Nice weekend's training and relaying Padams.

And a nice double relay from PP. Bodes very well indeed. Surely you've got a 10s pb in you as a minimum?

Hopefully you get the win without having to over-exert yourself then SL. Top training and a nice plan for Lisbon too

Good to see you popping in JH1 and well done on yesterday. Cramping can also be down to a deficiency in magnesium, potassium and calcium. If you're overdoing the salts it can also cause cramping.

I'm impressed that you were out this morning Al_P. I'm going out shortly, but it will be relaxed and most likely very slow (assuming no issues with the heel blister from yesterday).

I'm a little stiff after yesterday, but not too bad. Courtesy of the previous week's effort long run being done on Monday I ended up with 2 x 20m in the week (the other being yesterday) for a total of 105m @ an average of 6:48m/m (faster than my usual weekly average by about 20s per mile. but mainly because of the extra, long run).

23/09/2013 at 16:04

Finially cracked the sub 17 Parkrun (16:48) at the weekend and set a new age group record, pretty chuffed with that...

23/09/2013 at 17:17

Spirun: smashed it! Great run. My Parkrun times only come down as I get nearer to marathon day. Got down to 17:22 once but sub 17 feels along way off now; managed 17:42 last week.

23/09/2013 at 17:33

lots of thread racers and long runners this weekend, lots of podium places too.

JH1 - pretty sore feet here too. nice to see you again and spend soem time togther afterwards. I will PM you soon.

Padams - the swim of the swim was ok, I lost my chip and found it (in the water) and then spent time in T1 putting it back on, as well as a jersey and gloves I probably didnt need, I guess I lost a couple of minutes with that, plus filling pockets etc bike was ok and felt strong, need to get on top of the back issues though as that holds me back later in the ride. Idea was to smack the run like the IoW 1/2 but I was puffed after about 1/2 Mile ! Great fun though and reminds me that I must make teh effoprt to do it more often next summer.

23/09/2013 at 17:50

Al_P - a training marathon in 2:41 is staggering run, you obviously felt ok to run 8M this monring. Give your body a chance to soak y'day up though, dont go mad and ruin it all now.

Pretty achy and smoked today dont think the 4am alarm call y'day helps (although I was awake ready to rumble about 2am to be fair) and like JH1 my feet are pretty sore from the trails. Entered teh Solent 1/2 today which is 3 weeks y'day, last yr I did it 4mins quicker than I did the IoW 1/2, not sure I'll repeat that this time, but I'll give it some welly and as its a B race I dont care if the wheels come off a bit.

23/09/2013 at 21:23

Unexpectedly not required to stay overnight in Nottingham after all, so here I am back home with a pointless canal/river/canal loop programmed into my Garmin... and no run today.

That's a mighty weekend Padams -- quick in the relay despite all the bike miles. (The winner yesterday was again 56:xx BTW.) And well done on your double there too PP -- I'm pretty sure I won't be getting the 3rd V40 trophy again in the GER this year with you and your team-mate around.

Also a nice 20 MrB, unbelievable to be running comfortably again Al_P, and enviable tempo pace from you SL.

JH1 -- you've given me a much better idea of how tough the course really was. Well done on your prize too.

And well parkrun Spirun -- I've only done it a few times, but my best is an annoying 17:01!

23/09/2013 at 22:14

Wow, a veritable bounty of podiums (podia?) this weekend.

Most impressively I think, a cracking thread double in the New Forest.  TT seems to be going from strength to strength, and Al_P winning the full marathon as a training run?  Awesome stuff!  But, seriously, a mile or two warm up for a full marathon as a training run?!

Great multi-eventing and silverware for TR and JH1, and an excellent casual second place from CW.

Amused by the CC2/Jimbob exchange - to be honest, Jimbob, I get a flavour of your enthusiastic personality from your posts, so I can well imagine the whole scenario unfolding.

Excellent parkrunning from Spirun and, particularly Wardi, must feel great to have a big breakthrough like that in the context of all the parkrunning you do.

Some good solid relay results Jools & SJ.  Nice to see Padams broke the 20 at Aldershot, and impressed by PP's hot-dog fueled double.

Strange run for me at the Southern Relays.  Our team was not exactly the strongest, and I had the last leg.  At one point we were 80th of 80, but by the time I was handed onto we had moved up to 74th.  That meant I had a lonely run, punctuated by some overtaking.  Moved the team up to 69th at the finish, but didn't really have anyone to run against at a similar pace.  Was a bit disappointed with 20:28, given that I'd wanted to get much closer to 20, but I suppose current (relative) big mileage takes it out of you.

Still, I achieved our main aim, which was to finish (by a fraction) before the prizegiving started...

24/09/2013 at 13:07

Just to echo what's already been said, the podium appears to be rather crowded after this weekend. Well done to all those with trophies and leg wins.

As for myself, set out in the fog my standard 10 miler. Things were going reasonably well until about half way I had to jump onto the kerb to avoid an oncoming car with full head and fog lights glaring. Unable to judge the kerb properly I slightly misjudged my landing spot turning my foot slightly. Slowed down a little but my ankle seemed OK. Four hours later and I couldn't walk or hobble so have been sent home from work. Hopefully things will sort themselves out by the weekend and I can work off a two week taper. ToD in the appliance or what!

24/09/2013 at 14:02

postie, that would be a shocker, I really hope that won't scupper Abingdon.  Whatever happens, you've done virtually all the hard work, so don't push yourself back to it before you're ready in the hope of squeezing in a last big week.  It will potentially do much more harm than good.

I've invested in a pair of Saucony Kinvaras.  No idea if they're any good, but they match the club vest beautifully, and that's all that matters.

24/09/2013 at 15:00

Hope the ankle heels ok, Postie.

Dachs: I love my red trainers with red sparkly laces for pretty similar reasons.  Thankfully they are also comfortable.

24/09/2013 at 19:22

Postie - get some ice on it for a few days, cant be too bad if you were able to complete the run. You can afford a few days off and then still have enough time to back to it. 

24/09/2013 at 19:23

Still feel a bit mangled here, so just a swim today. Fixture list shows Solent 1/2, Lordshill 10 and Gosport 1/2 in the next month or so, will get the trainers out again at the weekend.

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