Sub 3

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

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25/11/2013 at 19:41

I also meant to say I have 3 10km over next 6 weeks, Telford 15 Dec (Elite Start), Wheaton Aston 27 Dec and Stubbington 19 Jan.  Quite excited.  Meeting "Coach" tomorrow to discuss goals and how to achieve them, looking forward to it and hopefully will be productive before session.  

I know people here have achieved a lot on their own but I am quite nervous especially when it comes to building mileage and as i'm not paying i'll take all the advice I can get.  I'll let you know what he thinks!   

25/11/2013 at 19:46

Toro - Fleet 1/2 is an option, but a pain in the bum to get to from here, 4 weeks out I'd like to do a 23M longest long run too. Good one on the Coach, hope it works out.

25/11/2013 at 21:30

It's called confirmation bias and that's almost as bad a case as that tw@t with the knotted hankie theory who used to make ridiculous claims about how fast he was gonna run and often partook in diets that would make Bobby Sands turn in his faeces smeared grave. No not pug the other Northern tosser.  Presumably he's fckd off to Racereporter's World where he'll fit in better.

Oh and for the avoidance of doubt I don't think I've ever run a negative split when going 'nads akimbo. I've been very close (and unsurprisingly closest in my two best bang for buck fitness wise efforts) and suspect that anywhere between 90seconds positive or negative is about optimal. If you're looking to be anymore accurate than that then you're probably related to Al_P or summat and definitely over-complicating things.

As you were.

26/11/2013 at 11:21

Quiet here today.

Just spotted Marders had a "reasonable" run on Sunday. Not sure if he'll be pleased with it, but I understand he's had a few issues in the build-up so seemed like a good result to me.

An hour on the turbo last night. Was going to do some 15 min efforts again, but decided it would be less effort to just do one longer one than several short ones, so just did one 30 min effort in the end - mostly 290W but ramped it up for the last 5 mins to 320W or so, which felt hard but not silly. So I definitely wasn't trying hard enough on my 15 min efforts last time!

26/11/2013 at 11:52

Padams: I think it is outside the England CG standard, so not what he was hoping for, but I think VLM will count as a qualifier if he can improve his time there.  I saw him in Frankfurt and he hadn't had the best few weeks going into the race.

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?

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