Sub 3

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

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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
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!


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