Sub 3

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

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26/11/2013 at 12:28

Ah but NZ is a member of the Commonwealth too -- might be a possibility for Marders?

With my legs feeling fresh and joyous sunshine along the river I got a bit carried away this morning and did 8M @ 7:10/M en route to work when I only intended to do 5 or so. Just the odd minor pang from the iffy foot in the last mile (I was being greedy) but hopefully I got away with it. Most of the hot melt glue remained on my shoe, which was a pleasant surprise. I'll get a few more miles in on the way home before an enforced completed rest day tomorrow (off to a conference before hurrying back to pick up the annual marathon trophy from my club AGM :- ).

26/11/2013 at 13:29

CRAB - perfect timing.... after 9 days of legs totally trashed and piling the weight back on, I have just been pondering what my target for London is going to be.

This year it's NOT going to be a time based target.

Nope siree, there's just one target and that's YOU. Here's my A, B and C targets:

A - 3 pints drunk in the Red Lion before CRAB arrives like the crying baby I know I will reduce him to

B - Race report and Selfie posted from Horse Guards Parade to this forum ridiculing the useless CRAB before he's even finished

C - sprinting past CRAB up the Mall.

I shall be training for sub 2:35 of course, so that Overall will once again be destroyed.


26/11/2013 at 13:41

CW: pretty sure he's pinned his colours to the mast in terms of which flag he wishes to run under...

Cheerful Dave    pirate
26/11/2013 at 13:43

Ah. a classic smackdown: the ever reliable and consistent CRAB vs the mercurial Dids.  I think I know who my money's on.

But Dids, old chap, aren't you a bit, well, old to be using words like 'selfie'?  In folks of our generation it smacks of something more gratifying than merely taking a picture of oneself, and while that may be your preferred marathon celebration it's likely to be frowned upon in Horseguards Parade.

26/11/2013 at 13:55

OK, CD,  (with little black book at the ready) who's your money on?


26/11/2013 at 14:05

Just RAN across the road to Tesco (to buy 4xTwirl Bar) and felt a bit of energy surging back into the old legs already.

Wonder what sort of sit-down-do-nothing lunchtime my noisy crustacean neighbour is having?

26/11/2013 at 14:28

Hahaa!  Clash of the Titans.  It's looking increasingly likely I'll be in the country all of next April so count me in for some, er, friendly banter at the Red Lion.  (I might even be running but watch this space...)

Took my cue from Padams and went for a hard tempo effort indoors at lunchtime.  Hardly textbook behaviour the day after an interval session and I might regret it tomorrow but I felt pretty fresh so decided to go for a 10k TT on the rower.  A shiny new PB (not difficult, only done the distance once before), 36:27.3 (pace 1:49.4, 267.6W)  Really wish this race next week was over a longer distance!

*edit*  Kinell... I'm not sure how many proper rower types do this sort of thing (probably too busy rowing on proper water and stuff) but that would put me 10th on the Lightweight World rankings for the year, two spots behind Hywel the Towel! 

Edited: 26/11/2013 at 14:54
26/11/2013 at 14:52

PP - even more impressive than your 5k last week. Just a bit of speedwork before the champs and you'll be good. It's worth practising some starts (a few short strokes, get the rating up) and then settling into a rhythm, as you can easily lose/gain a couple of seconds in the first 10 strokes.

Just got the XC results from the weekend and the guy who passed me near the finish ran 15:01, 32:02 and a 2:25 marathon in the summer/autumn, so I shouldn't be disappointed to be beaten by him!

26/11/2013 at 15:02

Padams - Good shout.  I've only recently been starting my intervals from a standing rather than flying start.  Could definitely use the practise, given my top-end power is a bit pants. I've been watching youtube vids to get some tips. 

Great work on the XC.  Do you think you're in that sort of form over the road, or are you stronger over XC with your lolloping stride? (That's a compliment BTW.) 

26/11/2013 at 15:28

PP - I don't understand. I could be on page 23 or thereabout of the world rankings without any training (I could do 1000m about 3:50). How does one sign up to become a global rowing superstar? Do you take a piccie of the display and send it to them?

26/11/2013 at 15:49

I don't know much about it Dids.  Something to do with an online log book, so if you've got your own machine I guess you can upload sessions a la Strava and such like.  Are you now considering conquering the world of online training rankings in two different sports?

26/11/2013 at 16:19

Nice racing over the weekend Padams and HR (and anyone else).

Can't see why anyone would aim for a deliberate positive split in a marathon unless they're racing for position.  It'll probably happen anyway without doing it on purpose.

Nothing of note from me, gradually coming back to full training.  Was in Barcelona at the weekend, and on the last day managed to stumble across the finish of a big 10K.  Race had pretty much finished, but hung around to watch the kids' races, and who should wander past but Dids' old chum Scott Overall.  He had clearly run the race (6th apparently) and was presumably sticking around to get some tips from the 8 year olds who were running at the time. 

26/11/2013 at 16:20

PP - I've always thought I'm worse at XC than the road. No way am I in low 32 shape though - maybe around 33.

I'm sure you've worked this out already, but the first stroke should be starting with only a little knee bend, very quick hands, next one a bit longer but still nowhere near full length, and then start to lengthen out. You should be rating 40+ for the first 10 strokes or so - from then on you just hang on really....

Edited: 26/11/2013 at 16:21
26/11/2013 at 16:44

Well seeing as you asked I was actually giving both my loverly smashers a full airing which is extremely coincidental as I reckon I run about once a month at lunchtime.  Its' a sign I tell you! I was meant to be starting easy but it started too fast (I think one had sneaked out by the time I was out of the car park), got progressively faster and then kind of turned into some sort of TT type effort with nads all over the parish and obligatory PP style gurnage but hopefully without the curly kale in me teeth and without the inaPPropriate (

Edited: 26/11/2013 at 16:45
26/11/2013 at 16:47

// Fck knows why it did that and the edit feature taking you to page one when you click the button marked SAVE CHANGES is pure genius...esp as it doesn't.  Bunch of @rse, mate.


SWIDT) shorts. I would imagine there are more apt words to describe it than pretty and for that I apologise.  I daren't post the pace or 'not pug the other one' will probably do one of his disappearing acts again.  Will be great to take him down with a training run when he's got all his pathetic little eggs lined up in his pathetic threadbare little basket marked VLM.  Oh it'll be like 2011 all over again.

As we were?

26/11/2013 at 17:57

XC sounds like it's going well Padams, particularly if you think you get quicker on the road. All those rowing sessions sound rather painful PP - tried a 1k once and remember it getting pretty awful towards the end. At least with running you actually go somewhere for all the effort - I'm sure the race will go well though.

Calf seems to have sorted itself out, decent runs past two days and a pretty good session today - probably one of the quickest I've done. 5x1mile with 90s recovery, averaged 4:55 pace (first one a bit quick but the rest pretty consistent, was working quite hard keeping it sub 5 towards the end). Nice session just under 2 weeks from the race, and hopefully can keep it going well until then.

26/11/2013 at 19:15

Padams - Nice work.  

I did a 5x 800m (2:52 ave getting faster with each rep) today on the track and with some sprints at the end.  New coaching ideas thrashed out and now under guidance of a coach.  We'll see how it goes.  

26/11/2013 at 20:15

Padams - good stuff on the turbo, I did 1 min efforts myself today.

PP - you had best get yourself a bigger trophy cabinet by the indoor rowing champs.

lunchtime running for me too, thought I had best stick with the 30sec reps. The 5M total meant I smashed through the 100M barrier for the month too.

26/11/2013 at 20:27

PP -- what's the race -- and is it on an ergo (presumably), or in a real boat? Again I'm struck by how rowing speed and running speed is pretty similar, with your 10k in 36 mins. I've noticed when running alongside rowers that fit young men in an 8 go at about the same speed as a fit old man on the towpath, etc.

bufo -- great form. Don't do anything risky now though!

5M on the way home at a sedate 8min/M, so 13M for the day. A touch creaky at times, and then landed on a stone in the dark (despite head torch) with my dicky foot, making me yelp. Hopefully no harm done, and a day off tomorrow with no exercise at all driving to a conference in the Midlands -- which should also tell me if the back-of-thigh sciatica is all gone (I think it is).

26/11/2013 at 21:07

bufo - Crikey, nice pace.  I think the last time I ran a complete mile at that pace was, er, in a mile relay race!

CW - Oof, careful now.  You seem to be finding ever more ways to damage yourself!  It's been a while since I rowed in a real boat, and there's no way my technique would let me get anywhere near aerobic capacity. Just a nice simple 2k ergo next week. No idea how fast I've got up to in a real boat; significantly slower than a Thames Clipper!

I can feel an easy day coming on tomorrow.  Did another steady 45 minutes row after work to bring up about 23km for the day.

Edited: 26/11/2013 at 21:07
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