Sub 3

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

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EdB
20/11/2013 at 14:44

PP - I'm good thanks.  Hadn't been running a huge amount this year - was only averaging around 20mpw until August when I decided to try for another sub 75 HM at Gosport (ran 74:08), and am now wondering what to do next.  I don't think there's ever a point where you can't change your running style, especially when it's being affected by the shoes you wear.  I also had arch pain to go with the calf and achilles pain when I started in the Kinvara.  On the first couple of runs I turned around after ten minutes to change into something else!  But after a few weeks of building up I'm now doing 60-90min with no problems, and I love the smoother feel forefoot running gives.  Whether I could maintain it over a marathon without my calves giving up is another matter though.

EdB
EdB
20/11/2013 at 14:48

Al_P - X-post.  Yes, that was me.

EdB
TR
20/11/2013 at 18:35

nice to see EdB around

Old No7 - I think the key thing to remember is that folks might convert a 78 to a 2:45 if the 78 was untapered in a mara build up, mine wasnt. But theres another 4 months to get a bit fitter yet.

20/11/2013 at 20:08

Can't say I enjoyed tonight's run apart from awarding myself brownie points afterwards.  6m after work in heavy rain, strong wind & 3 degrees.  The Sunday XC vest was replaced by 2 layers & a rain jacket, still had shorts on though.  Warming up now with a glass of red.

Good to see EdB popping in, nice work in the half.

Al P.. enjoyed that blog, might pinch a few ideas for my next Mara (I find out at the club dinner on Friday if I'm VLM bound).

20/11/2013 at 20:43

Wardi similar run home here. 7 miles of sleet, snow, hail and rain. Accompanied by thunder, lightning and high winds.

Shorts of course, but did have gloves on!

Edited: 20/11/2013 at 20:43
20/11/2013 at 22:56

Hello all - I've been lurking around here for a while and posted a couple of times pre-New Forest marathon this year. It was a sub 2:50 attempt (PB 2:52 at Brighton) that went horrendously wrong in term of pacing, hydration and nutrition! Ended with a disappointing 3:03.

Off the back of that training block I've PB'd at 10m (59:22) and HM (78:20) so it was nice to get something positive out of the training block. I'm having a 10 day break now before starting the build for VLM 2014 with a provisional target of sub 2:45

TR
21/11/2013 at 06:15

Welcome Ryan, I think you finished just after me Sunday, and at Lordshill (?), looking good for VLM.

good old Broadie !

21/11/2013 at 06:20

PP - fat pad atrophy... I think my physio said I had/have that.i changed trainers and got much better.

al_p - runners need have boost in sale.

mid week XC post marathon for me yesterday. Hard hills got very steep at top. Wet dowhills. 6:33 ave pace for 23rd (better crowd this week). Pleased with 5:55 first and last whole miles on road and 5:40 last 1/4 of mile. Time to start training and I have a coach to help me. Also need to lose a stone i think.

21/11/2013 at 06:21

That soup sounds delicious PP, with proper oomph to it. Favourite ingredients: mushroom, leek & bacon. Yum. On the snack front I'm a bit of a sucker at the moment for Sainsbury's Taste the difference chewy Granola & mixed fruit bar. Hope your rib recovers quickly.

Need to drag myself up and away from the Ashes for a run.

21/11/2013 at 07:29

Hi TR - yeah that was me! Pretty much perfect conditions at Gosport on Sunday.

I was having a personal battle with the really tall guy from Eastleigh who I work with. I put a big effort in between 6-10 to get by him and then paid for it a little in the last 2 where him, you and 3 or 4 others came back past me. Probably only cost me 10/15 secs overall but that was enough.

Did I read that you're doing VLM next year?

21/11/2013 at 07:46

Welcome Ryan.  We have very similar PBs (you convert better to marathon - 2:55 x2 for me) and goals.  I hope to do London next year too... does anyone know when entries open  

21/11/2013 at 07:56

Hi Toro,

I'm pretty sure entry is closed for VLM 2014 unless you have a champs time ( sub 2:45 for senior men)

21/11/2013 at 07:57

Ed - I saw your result from Gosport, looked like a really good run. I also saw you on the Alban Way the day after the Striders dinner (I was cycling)! Might see you tonight or Sunday.

PP - that's an impressive 5k time, and I'm surprised it doesn't convert to something slightly quicker over 2k. I think I only ever did one 5k though. Probably not surprising that you're better over a longer distance.

78 seems about right for 2:45, for someone well trained for the marathon. It's double plus 9 mins which should be doable. A high 78 is pushing it though.

75 mins on the turbo for me last night inc. 3x15mins (5 mins recovery) - 270W then 275W and 290W. the last one still felt reasonably confortable, so next time I think I need to man up and just do all three at 300W.

21/11/2013 at 08:26

Sorry Ryan it was a joke.  I "should" have a club place but waiting for confirmation.

21/11/2013 at 08:31

ooops - too early for me to pick things up apparently

 

21/11/2013 at 08:49
Edited: 21/11/2013 at 08:50
TR
21/11/2013 at 08:56

Ryan - yes, I have a GFA place. That tall guy was strong, I attached my elastic to him on the airfield when I was struggling for a rythmn, we ran together chasing folks down for the last few miles. I guess he was chasing you and I was hanging on to him. He did me a favour.

Padams - Good session, I've been doing 90mins with 3x15 min reps after a 20min steady build. Was back to it this morning with a 60min session.

21/11/2013 at 12:16

So TR just pipped Ryan the other day, but Ryan's being a few minutes more ambitious in terms of a VLM target (sub-2:45 versus sub-2:50)? Will be very interesting to see how you both go, especially now you're exposing your talents (oo-err) TR.

Well done in the tough XC Toro.

Now my 5th consecutive run-free day, though I did a few extra miles on the bike this morning (into a rainy headwind) to avoid complete atrophy (I've noticed my weight creeping up a bit too). The calf that was a bit sore seems OK now, and my weird foot pains have receded to occasional mild crankiness (I've had a bit of foam wedged between my toes for a week). I don't feel sciatic, though I'm geting some piriformis tightness perhaps just from bike commuting. Maybe I can make it to a whole week before trying to run (which would be Sunday), hopefully then niggle-free...

TR
21/11/2013 at 20:10

CW - Ryan obviously plans some decent winter miles. Exactly how does foot crankiness feel ?

getting back to it with 60min turbo and 2k (8x250) in the lido today, nearly time to get my new trainers out of the box.

21/11/2013 at 20:40

That looks like a decent day of non-running exercise TR., nice one.

Nice XC Toro.

Charlie.. you might know this already but cycling does shorten the hamstrings a bit.  When I cycle commute in the summer I tend to stretch the hammies out every couple of days.  That's assuming you're not too podgy to touch your toes of course.

In line with trying to mix/change my training up post Frankfurt, tried a tempo of sorts today.  10m with 3m w/u, 4m @ 6:44 pace then 3m w/d.  I did neglect tempo runs in the last campaign or two so I intend to keep this going & add a mile to the tempo section every now & again.  

Edited: 21/11/2013 at 20:41
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