Sub 3

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

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30/09/2013 at 13:52

JH1 - I managed to fill out the Direct debit form before she got her hands on it  

Dachs - I've always thought P&D's last week to be too heavy but each to their own.

 

Cheerful Dave    pirate
30/09/2013 at 14:03

Sorry Mr B, I had to laugh at your Alan Partridge "I've gone too early, there's another lap to go" moment. Who knows, maybe you've improved the plan with that extra week.

I got round to watching highlights from Berlin this morning.  Very impressive by W Kipsang, almost as impressive was the turn of speed shown by the man mountain of a marshall who was about to land with great force on the finish line interloper.

30/09/2013 at 14:50

Amazing time Lev, I was there n all, by my standards an excellent day at the office despite problems throughout tthe race. Had a C bib but dropped back to E to start with pal similarly matched In pace goal. The two of us spent the first 10 miles jostling through the masses overtaking. Then I went for a pee in the bushes. Caught him up about 10 mins later, then I pulled off with Achilles pain, stretched it out and carried on, met up with my friend agin a bit further down the road, thinking I could be in trouble. Then we separated he got boxed in for a while. I didn't wait as was wondering about the Achilles pain and then made the decision to go to plan C, risk increasing the pace to get me as far down the road before I might have to stop and walk. The faster pace seemed to take the pressure off the heel and I bloody went for it. My target off the back off a 1.25 GNR, was a conservative sub315 boston GFA. At 1.37 at half wayI was cutting it fine and the pain was there the whole time, I pulled off for another stretch but kept up the intensity and clocking a few sub7s on the garmin. Nothing to lose, previous pb was 323. Got a great negative spilt 1.34 coming in, 3.11.52 by no means anything in Levs class or really worthy of this thread but 12 min pb in 6 months. Boston2015 potentially on. Other positives, dug in under some pressure and 5k splits were all in the 22s after the first 15k. Negatives, naughty Jim running with pain, probably injured, it's a risky play but I am over the moon about the time.

30/09/2013 at 14:58

Well done, Jimbob.  Clearly a fair bit of improvement to come with that comfy negative split.  Heal well and then train smart for a great spring marathon

30/09/2013 at 15:35

cheers Jools,went for a different angle with this training plain, focussing on a lot of mid length runs at target marathon pace and at least one hard race a month as well as the 5x20+ long runs. For spring 2014 (Paris) I am planning to work on my core and posture. And continue to train as I have but squeezing the target m.p up to 3.05 pace on the mid length tempos. 

30/09/2013 at 16:17
CharlieW wrote (see)

Nice casual second place there SL, and a generous prize for it!

Oops. Thanks for pointing that out CW In which case, SL, congrats on 2nd, not 3rd

Excellent week Dachs. That long run on it's own shows how much your endurance has come on. I'm looking forward to seeing the outcome at Abo!

I agree CD. That was an impressive burst of speed from the marshal! Kipsang was incredible - obviously pushing hard towards the end but you'd never know it from the way he maintained his form.

Well done Jimbob. As Jools said, clearly more to come.

Final week: I've normally gone for 50 (+/-) in the 6 days preceding the race if I'm tapering and plan pretty much the same this time. I think what you do during those runs is more important than the volume. If you prefer intensity then do lower volume, whereas if you do better off of volume then keep the volume reasonably high.

As mentioned previously, I wanted to make use of today to get in back to back long runs, so........

20m - 34min steady, 10mins @ 5:25 / 10 @ 6:40 / 10 @ 5:24 / 10 @ 6:45 / 15 @ 5:23, ~40mins steady to finish to give an average of 6:27 for the 20m.

Which, as yesterday's long run was 22m+ with 12m+ @ 6:32, has given me some reassurance in respect of some nagging doubts about my endurance (the principles I started following 6 weeks ago when I realised my back and Achilles wouldn't stand up to the rigors of my usual approach do 'just' 20m long runs, whereas I've always aimed for 23m as my standard). It's still a big learning curve with this approach, but given how much I've come on in those 6 weeks I will be sticking with it, irrespective of the outcome of Amsterdam as it is definitely making me a better runner and I know it can take a couple of cycles of training for an approach to bed in fully.

30/09/2013 at 16:21

Oh, I should say, I've actually seen training logs of some of the guys that were also coached by the author of the book I'm reading, and 20 is the standard even for them. One of them, a 2:09 runner from the 80s, ran 3 x 21 in the last 15 weeks of training; everything else was 20 or less, so it's not as if he is prescribing anything different to what he had those guys do and it obviously worked.

Still makes me a little 'nervous' though.

TR
30/09/2013 at 17:27

SJ - not retired, its just a training bike now.

SL - top work, great brownie points to be had from winning that sort of money.

MrB - opps, you had best start teh plan again from the beginning or it wont work now ! I'd say repeat last week, it wont make any difference on race day.

Padams - that was a good weekends work, when are you off ? Going from cheapish road bike to JH1s Quintana Roo means a faster, lighter, more aero and if I put better wheels on it than the grifter then faster still. Even if its only 1 mph difference on last weeks course then its the best part of 10mins over the 57.5M. Maybe somewhere between 5 and 15mins on that course who knows, need to learn to ride it properly I guess.

TT - as we've said many times, Jonesy "only" ran 20's on Sundays, but backed it up with a 10 and 10 on a Monday.

Back to it today with a 60min bike and 2k swim.

 

30/09/2013 at 17:34

TR: And I was only thinking you only had another two weeks to prepare; you've now got an extra week.....get you're arse in gear ;o)

TR
30/09/2013 at 18:04

MrB - good idea, If I could do week 15 about 6 times and then have a 2 week taper then I'd be fine.

30/09/2013 at 18:21

Sure you've seen this before TR http://www.runnerslife.co.uk/latest-news/Steve-Jones-training-diary-leading-to-Chicago-Marathon 

A little excerpt from Jones' training diary pre Chicago '84 marathon. I hadn't seen it so thought some others might not either... this guy was the boss! Love the fact he has all those doubts too. 

Edited: 30/09/2013 at 18:22
TR
30/09/2013 at 18:31

SJ - yes, always makes me smile to read that. No rocket science in there (note the reps for time too, rather than distance !), not much of a taper before Chicago either. I taught him well !

Edited: 30/09/2013 at 18:39
30/09/2013 at 20:32

Lev - Congrats on a very impressive time and a big PB.  Well earned.

Jimbob - Quite a report!  Well done, definitely more to come there.

selbs - Bloody hell, tough luck mate. Healing vibes to you.  (( ))

Lots of other peeps getting close to toeing the line for the big one.  Exciting times. Our club had some representation at Berlin which is already making me think about how I can step things up next year, mainly due to one of my training partners getting round in 2:32 and putting himself 5th in the V40 rankings for the year.  Top bombing!

No marathons on the horizon for me, but my third biggest monthly mileage anyway, helped along with a very hilly 18 miler yesterday. I'll kick off with some stats for September shall I?

Running miles: 259
Cycling miles: 120
Rowing miles: 36
Races: 4 (actually, 5 including 2 relay legs in one day)
PBs: 1
V40 wins: 3  

30/09/2013 at 20:48

Me again, DS2, did first marathon in May and just missed sub-3 at Edinburgh in 3.02.33.

Training's been going really well since then and I have definitely improved. Came third a couple of weeks ago in a half marra in 1.20.43.

Last week of tapering now for my second ever marathon: Kielder (that one where a good 10k runner took a bus an "won" a few years ago). It's "undulating" and you have to add 15-20 on to your flat time. Going for anything under 3.15 but want to beat 3.05.

Seven days into fat-loading and looking forward to switch to carb-loading midnight wed/thur. Also, not had a cup of coffee for 33 hours (and counting).

Wish me luck!

Dave

30/09/2013 at 21:43

True TR, though in this case it doesn't get backed up with a 10/10 (usually either a 12, or 10/6), but yes, I take the point that there is a precedent. Incidentally, Steve Jones has apparently agreed to publish a full year of his training diary online. It'll take quite a bit of time, but when done it will appear here: http://www.bunnhill.com/bobhodge/ - incidentally, that site has got some great stuff on there already anyway.

PP - nice stats Berlin entries have already opened btw - well to be precise the ballot entry has opened; first year that it will be a ballot.

Good luck DS2.

As it's stats time (last month in brackets for comparison).

Total miles: 389.77 (395.69)
Average pace: 7:04 (7:15)
Rest days: 4 (5)
Races: 2 - 3rd and 1st
Pbs: 2

Since starting back running at the start of April I've averaged (almost) 88mpw for 6 months at an average pace of 7:17 and an average of 5.33 rest days per month (including our holiday), which means that this is quite possibly the most consistent 6 month period I've ever done.

TR
30/09/2013 at 21:54

TT - give it a while and 20 will be the new over-distance run and it'll be intervals with short rests.

Nice to see PP on here again.

My 15M y'day made sure I broke the 100M barrier for the month !!! October tomorrow so time to get back on the turbo. 

30/09/2013 at 22:29

Nice going TT and PP.

351.60 miles (311.77)
7.14 ave pace (7.28)
No races (only Parkruns)
No rest days

Soleus on right side is tender. Will assess prior to tomorrow evening's run.

01/10/2013 at 07:58

TR - leaving a week today, can't wait! Quite a bit of logistics to sort out in the meantime...

TT - very impressive back-to-back runs. The thought of putting those efforts in the middle of a long run puts me off wanting to target a marathon again!

Jimbob - fantastic PB, and you could probably do 3:10 with even pacing. Just need to sort out that achilles and then go for sub-3 next time!

Very easy 6.5M for me last night, just a recovery run. Monthly stats:

Swim: 6.5M, 3.5hrs
Bike: 384M, 20hrs
Run: 105M, 12.5hrs
Rest days: 7 (first 7 days of the month!)

So a total of 36 hours, which is not great, but I missed the first week with my illness.

01/10/2013 at 08:42

Great back to back LRs there TT,  a great PB Jimbob, a nice weekend's running Jools and a very tasty prize for 3rd place in a HM SL!

After a rest day on Saturday I opted for a moderate 18M out and back along the Exe Estuary in Devon from Dawlish on Sunday. Early start (wanted to be back in time to watch Berlin over breakfast) and my legs grumbled for the first 4-5miles so took it easy. Then gave them a bit of a prod with some strides, which loosened things up a bit. Then put some speed in with 0.5M(6:01/M)/0.5(5:55/M)/1M(5:36/M)/0.5M(5:34/M), followed by 4M progressive (6:44 down to 5:55/M) and then easy for the rest back home.

Sept stats (Aug in brackets)

Miles : 290 (282)

Av pace : 6:51/M (7:00/M)

Rest days : 6 (8)

Races : 2 

Race Wins : 1 

Edited: 01/10/2013 at 08:43
01/10/2013 at 09:11

In the light of this story maybe we get too het up about specific training? http://www.nydailynews.com/news/world/half-marathoner-accidentally-wins-marathon-ontario-canada-article-1.1469991

What's with the figures in brackets?

Miles: 347

Av pace: mostly slow and sweaty, but some sharp sessions

Rest days: 1

Races: 0

Edited: 01/10/2013 at 09:17
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