Sub 3

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

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26/11/2013 at 21:54

Some hard rowing & turbo work in evidence and some decent trackwork too.

Looking forward to the VLM smackdown and some good banter along the way.

First and only time I did a neg split was my first assault on 3:15 (2002, them were t' days)  97+95.  Fastest mile was 23 through Blackfriars tunnel.  Much more fun chasing folks down than shuffling & gurning through the last few miles (I've done that as well).

Charlie.. if you're having accidents in the dark already you're going to be a right mess by the New Year!  Hope the recovery continues.

4.1m early then 7.5m with the club tonight.  Felt a bit heavy legged so it will be either a steady bimble tomorrow or nothing at all.

TR.. out of interest how many 30 sec reps do you do?

26/11/2013 at 23:20
I'm afraid it's not looking good for the South of England's most toilet troubled big mouth.

Lord D - world's best runner as recently as May, destroyed UK's no 1 marathon runner in a head to head in April, was in 2:35 shape in September.

CRAB - once had his photo taken with JLS.
27/11/2013 at 02:12

Correction. JLS once had his picture taken with me.


Aston you were. 

27/11/2013 at 07:32
2am? Losing sleep already Crab?.... Come on man, even Overall didn't get this rattled so early.
27/11/2013 at 10:45

bufo - stonking session. You're a man on the move!

TR/CW - how long more do you get out of a pair of trainers by using Shoe Goo (or alternate) on them? My wear pattern is very pronounced and it seems a shame to bin trainers when the rest of the sole is otherwise fine.

27/11/2013 at 13:22

bufo - that's an awesome pace on the mile reps, much faster than I've ever managed. And reasonably short recoveries too.

Looking forward to the LD/Crab smackdown - I'll be hungover after a mate's wedding, but will be following online!

Reps on a grass loop for me last night. We set up a course on the banking outside the track and did 2x1 lap, 2x2 laps, 2x1 lap - each lap was around 2:30, so probably equivalent to 2x800, 2x1M, 2x800, but with some steep hills. Good fun, and felt like I was running well for the first time in a while.

Edited: 27/11/2013 at 13:22
27/11/2013 at 17:14

Please someone fill me in on the whole Dids/Crab Smackdown - i feel like the sort of person who is laughng along at a joke but don't really understand why. (nothing new there then)

27/11/2013 at 18:19

I'm not sure that I can take ~130 days of Dids declaring how he's going to make crab cakes on the Mall.

Wardi - 20mins of 30sec/30sec in a 5M or 25mins in a 6M. Feels a bit like strides really. My legs have got used to turning over a bit quicker now though.

TT - if you were to repair teh shoe goo often enough (weekly ?) then you coudl wear them until the rest of them was worn-out. The model I currently use develops holes in the uppers before the cushioning goes, and eventually the hole snags my foot. The pair that I binned after Gosport had done my since before VLM - but I dont do you sort of mileage.

Padams - you must have been shifting if you felt like you were running well.

6M run early doors, bike commute and 2k in the lido at lunch. I prfer bike commutint to run commuting (and it keeps my bike volume up a bit), but I'm gointo have to do some run commutes to get the VLM miles in. Although I dodnt fancy having to run home again after the Tues BAC session as a morning commute.


27/11/2013 at 18:21

Good job they found my Gosport finish on the race video as today I recieved a £50 voucher in the post for 1st V45. Thought that they might have V45 prizes seeing as it was a 2000 entries race.

Edited: 27/11/2013 at 18:21
27/11/2013 at 18:48
Jimbob - it's simple really.

CRAB, as you must be aware from his bitter and antagonistic rant, is a southern jessie consumed by jealousy by a noble northern godlike athlete (me) who is currently setting the world alight in a way he can only dream of.

In every way he is beaten. The most famous person he has met was me. The most famous person I have met.... Take your pick from Don Revie, Morrissey or Richard Neureker (who I played football with in the street as a child).

I suffer from appallng piles, but at least I don't shit my pants every time I run.

I know I could probably choose a more fitting opponent, but Ali destroyed Richard Dunn, Arbroath put 36 past Bon Accord and so shall CRAB be similarly humiliated.
27/11/2013 at 19:05

Ahhh, that explains a lot. And your mentionings of Overall? What's he got to do with all this? 

27/11/2013 at 20:06

TR.. ta for the info & congrats on the overdue prize booty.  BTW I reckon my VLM club place is on the blue start.  I've done all three starts already so nothing new!

Jimbob.. it's the pile afflicted Lord Mayor of Didsbury versus the Champion beach hut soiler of the South Coast.  Who needs Strictly!

Padams.. good session on the grass.

Felt better after 8 1/2 hours sleep last night so did 5m with a few strides tonight.

27/11/2013 at 21:44

Been back in my default 'Lurker' mode for the last couple of weeks.

LD/CRAB - Good fighting talk already. Makes me want to train hard enough to be able to get a seat in the front row of the stalls (or should that be stools? - boom boom )

TR - Nice Triathlon training sessions today. I'm the opposite to you, much preferring run commuting than on the bike (mine is about 6M as well). Good news on the 50 smackers - not be be sniffed at.

Padams - sounds like a very good session

budo - those mile reps are lightning fast - faster than my 1m PB.

Had my second highest milage week of the year last week - 65m. Tough club track session last night 6x1k (off 2mins) progressive pace. Was down to 3m12 by the last one.

Toro - 3 10k in 6 wks is going some! Good effort.

28/11/2013 at 08:06

All this smackdown talk has echoes of that thread on General Running where some student is confident claiming to become a GB athlete despite only having run one race and a few training runs. 

Last I saw, he was calling out a poster called Jonny Davies saying how he was better than him etc. Unfortunately JD just won the UK XC champs U23's and is on the cover of this week's Athletics Weekly. The student therefore looks something of a twat. 

28/11/2013 at 10:30

Morning all, I've been benched since lat Thursday with a very sore right Tib. Ant tendon. My fault for doing too much last week with a run commute double followed by 5M Easy/4M track tempo run the following day, right leg felt ok doing the tempo but then went downhill during the cool down It's gradually recovering and a trip to the phizz this morning confirmed the diagnosis and reckoned that it should be good to return to running after the weekend. Which might mean an inverse taper into the Chirstchurch Christmas 10k a week on Sunday....

Great 10M race at the weekend and a nice little write up HR, looking forward to the Dids/Crab smackdown coming to the boil and then simmering along throughout the spring and well done on banking the very decent prize at Gosport TR. Lev it sounds like you've got into the swing of the water-running well, it's not been an option for me with the current injury as it's hard to do without flexing the ankle (and hence pulling on the afflicted tendon), lots of good speedy stuff form others going on this week too!


28/11/2013 at 10:48

Cheers TR. I'll get some and give it a go. Very nice with the prize!

Nice repping by the sounds of it Padams.

That is funny Dan. It will be interesting to see how JD progresses and how far he can go. He is obviously very talented!

Bad luck Al_P. Take your time.

28/11/2013 at 11:44

'CRAB, as you must be aware from his bitter and antagonistic rant, is a southern jessie consumed by jealousy by a noble northern godlike athlete (me) who is currently setting the world alight in a way he can only dream of.'

Yes smashing the 3hour barrier by nearly a full half a minute is indeed something I only ever dream of and then I wake up and fortunately I'm not that sh!te.

As you were.

28/11/2013 at 12:26

TT -- it's only the second time I've tried the hot melt glue (from Maplin). First time was to try and put studs back on some XTalons (dismal failure -- fell off again). But this time it has stuck, but immediately looks a bit worn. So the jury is still out. But like you, I get just one place where the soles get badly worn, and it seems wasteful to bin the whole shoe just for that. I'm copying my dear departed eccentric mother -- worryingly I do so more and more with time, it seems...

TR -- nice one on the prize voucher.

Bit of a relapse I fear. I was feeling quite cocky about my week off having sorted me out, and running was fine really on Tues until I trod hard on a stone right near the end. But yesterday I noticed a tight piriformis again in about 5 hours of driving, and my foot started twinging a bit in the night. Did a minimal run to work this morning but it's definitely dodgy again. I don't know whether to try some more days off or what. I suspect there may be some connection between my piriformis, back of thigh and sore foot (all on the sciatic nerve), though the annoying foot thing is localised to a specific spot.

Went to my club AGM yesterday -- they get some attendance for the more dreary parts of the proceedings by giving out annual trophies at the end, and I was there to pick up the marathon one this year. But there was a nice little interview of a young lad who's had GB appearances.

28/11/2013 at 12:52

TR - top prize-bagging.  I haven't won that much since April! 

CW - That all sounds annoyingly frustrating. At least you've got a nice trophy to buff.

A mixed bag here. I'm usually over a cold well before ten days but this one's still working its way through different stages.  Don't feel too bad but have started coughing up minor gunk, so I've binned the rowing session today.  Yesterday I managed an easy double (if that's not an oxymoron) of a 45 mins steady row and a 7 mile evening run, during which my legs felt very strong (only the second run in over a week) and my foot felt better than it has done for weeks. 

In between these sessions I saw the fizz again, who was pleased with the foot progress - my fatty pads haven't magically grown back but the rest has done the heel some good and my stretching/massage has loosened things up nicely.  ("Ah yes, you're the guy with the massive calves...")   So he's happy for me to start increasing the intensity, and has specifically booked me in to see again after a XC race in two weeks (Southern counties Vets) to see how my foot likes the country.

28/11/2013 at 17:49

Wardi - thought it would be blue, when I was on there, there were lots of club places there too.

Al_P - that was a quick recovery

CW - either 1) stop again 2) something like 4M every day, day after day to see if it injury proofs you or 3) go and get a proper diagnosis and rehab plan instead of googling whats wrong...............3 sounds best.

PP - did you win a VLM AG prize then ?

60min turbo and a 5M run for me today

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