Sub 3

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

105,401 to 105,420 of 109,198 messages
17/04/2014 at 17:19

Ha!  Check out my little sideways finish line shimmy as I try to clock 2:59:00 gun time.  Must've got the wrong timing mat, I was a second out.  D'oh!

https://farm4.staticflickr.com/3767/13889452592_9d59292977_z.jpg

 

Edited: 17/04/2014 at 17:20
17/04/2014 at 17:23

Dids, are you texting in that photo? No wonder you were slower than usual!

17/04/2014 at 17:50

Too much orange PP!

17/04/2014 at 17:56

CC2 Speedy Goth,  I've got a recovery 5 tomorrow, rest Saturday, Recovery 6 Sunday, not sure after then as I don't have my book with me (at work)

 

17/04/2014 at 18:08

There were some on the course for whom that would be normal gait PP. 

CC2 you could flog them? LD is showing Alan Sugar like skills lately so perhaps a consultation is in order. Re. P&D it's something along the lines of 'don't for a week.' From memory they say something like 'if you really must then be aware you risk injury and delaying further your return to training, your fibres have many micro tears from the strain of the marathon race. If ever there was a time not to run the week after a marathon is it.' And then basically it's a 5 week return IIRC,very gradually building up.

Well I've casually passed this bromance suggestion past my daughter who has sided 100% with ... Dachs and Padams. 'Lol but it's soooo true Pops,' was her instant response.

 

Edited: 17/04/2014 at 18:27
17/04/2014 at 18:58

Tmoth -- I've had some odema (?) like that before. I like to blame the weight gain after the marathon on it, until such time as it is obvious it isn't . How about a bit of gentle cycling to help pump the fluid away a bit?

running eye -- I'd do a proper long run in a gap that big, say mid way between the two. I'm just making it up though.

My legs are OK on the stairs and cycling now, but I have a possible niglette at the back of my L thigh, where it went 'twang' on the day. No running for me for another couple of days then, I learnt that lesson last year.

Miffed that my glorious finishing Mobot has not made it into my Marathonfoto selection -- they offered a picture of the middle finishing gate instead featuring MrB instead of yours truly. But for those who haven't already seen it on Facebook, this is the best running picture of me ever (apart from the elite lineup last year) greeting the family on the upslope of Tower Bridge -- which I then did aeroplanes across to rapturous applause/bafflement/condescension by the thousands. Oh happy day...

http://s3.runnersworld.co.uk/members/images/390670/gallery/tower_bridge_cropped_sub250kb.jpg?width=350

 

17/04/2014 at 19:14

Luckily my P&D is close to hand. Their schedule has runs Wednesday, Friday and Sunday, all at recovery pace, at 4-6 miles, depending which mileage schedule you were using. But they do also say take whatever time off you need this week.

 

17/04/2014 at 19:16
Home Run wrote (see)

Re. P&D it's something along the lines of 'don't for a week.' From memory they say something like 'if you really must then be aware you risk injury and delaying further your return to training, your fibres have many micro tears from the strain of the marathon race. If ever there was a time not to run the week after a marathon is it.' And then basically it's a 5 week return IIRC,very gradually building up.

 

I'm doing the recovery mesocycle for the 55-70 plan and it has you doing your first run on the Wednesday after Sunday's marathon. I find it's helped with the stiffness. Fnarr fnarr.

 

17/04/2014 at 19:30

Great to read the ups and downs of sub-3 marathoning on this thread since Sunday. Spirun and Old No 7 hopefully I can emulate your 2014 progression in Berlin in late Sep.

Finally got round to writing my London marra race report 

http://zudepr.co.uk/runningblog/perfect-race/

Best

Dave

17/04/2014 at 19:34

http://s4.runnersworld.co.uk/members/images/284478/gallery/untitled_0.jpg?width=350

 I had planned my tribute to Carly Rae Jepson and i'm quite pleased with it...

17/04/2014 at 19:39

OK! i've done my best to work back through days and pages of information and on the whole it's just FANTASTIC - i'm going to drop the F-Bomb cause thats the only way for me to describe my reaction to all your endeavours - FUCKING fan-facking-tustic you lot.....

(deep breath) Ryan smashed it!  Luke Pi Man OS Postie Spirun awesome PBs!  CD great time.  Bains - unlucky but well finished HR so near/so far/so fucking BRILLIANT! Lev - dead even perfect pacing. Running Eye more to come from you next time i'm sure. TR good show!  Dachs it didn't go your way - you set high standards and 2.42 is still bloody great. CORO AL-P CW CL SL awesome 2.30-odd crew, should start a boy band. CC2 Perfectly executed Sub3 right from the training plan all the way to the fantastic rock hard performance and lastly the alcohol quaffage/pub action- congratulations!  DS2 nice sub2.50.  AW unlucky mate but 2.57 impresses me - same to Yas with the 2.48.  Toro Ouch (but you will come back strong). BUFO WOW! PhilP nice sub3. OldNo7 love the big PB - congrats.  MrB i sense there's more in there!  Marigold = Legend, no boozing for you now Mr - hope you get to represent Team GB at the marathon and still come back talk to us after you are famous!  Jonny still a champs qualifying time!  Sweedo, unlucky on the DNF - better to stop than risk long term damage in that situation, hope you recover soon.  LS21 GREAT! Odeon NICE. Wardi - well toughed out Old bean!  JH 2.45 nice!  Bedders - nice 3.30 pacing/nice double medal frame-age opportunity there!  Last but not least, Dids well done on finishing - despite recent injuries you made it and had a blast, and you beat the old boy in the photo! more importantly congratulations on a bargain weekend in the big smoke. (BREATHE)

I'm in need of a second bite of the cherry after the whole Paris/Tonsilitus thingy. The freshness is well and truly back in the legs, they didn't really get beasted in Paris, so was able to turn in some good short runs last week and i've had a couple of of 10s this week - a steady on Tuesday and a tempo today. Planning a short sharp saturday and a long(ish) sunday. Then another mini-taper with a half mara race (Plymouth) next weekend. I've my back up marathon at the end of May which i plan to run more on feel, more focused on executing a good 26.2 miles than the actual mins per mile ..... i know it'll be a bit warmer so i'm not going to panic about sub3 so much, if it happens then great otherwise it'll come when it's meant to. I'm still in the process of building my base so i can run higher mileage (like you peeps on 'ere) rather than the 50 miles a week or so i can sustain at the moment. The paces are there in my training sessions but you still have to deliver and the marathon can be a cruel bitch sometimes!

 

 

17/04/2014 at 19:42

Dave nice, report and cracking time.  Averaging a decent mileage without going overboard and getting good value for money.  Where/what is the Fitzgerald nutrition plan?

17/04/2014 at 19:49

Also Dave, I am in for Berlin too aiming for sub 2:45... yes I know a big jump but I will get there!

OS
17/04/2014 at 19:50
Lord Didsbury wrote (see)
http://s4.runnersworld.co.uk/members/images/52507/gallery/old_bloke_2.jpg?width=350

 Dear Facebook, just overtaking an elite Kenyan athlete. Honest.

Dids.  You do seem to be suffering a bit. Who is the chap beside you on the phone?  

OS
17/04/2014 at 20:06

OS - "Like" I notice Natalie Wright is following you.  A competent RN runner chasing her sub 3.

TR
17/04/2014 at 20:41

Dids - OS beat me to it, you do look in trouble next to teh fella on the phone !

Padams - 18M Saturday, Tues and Thurs should see you right.

JH1 - sprint Tri ! wow, not sure I could sprint at anything at the mo, its been all diesel work. I think I'll put the PX Grifter wheels on the Red steed for now, I need to get used to rining it or i'll end up in a ditch again at the Swashbuckler.

60min turbo and 2K swim for me today.

 

17/04/2014 at 20:55
In a ridiculously hot bath- sweating- pic not required. Much obliged TT, CW will try everything and anything....
17/04/2014 at 20:57
I think this method of cooking is called sauveed (sp?)
OS
17/04/2014 at 21:01

Actually I apologise for my disrespect. I just looked up #29887 and find that Mr David Rose knocked out a 3 15 for third place in 65-69 age group.  Humbling to many of us. 

I have no DOMS. Clearly I didn't try hard enough. 

OS
17/04/2014 at 21:10

I too am worryingly seemingly recovered, haven't ventured out yet though, the boozer is my prime concern right now, may ease back in with pacing duties at parkrun on Saturday.

I know the ballot is Tuesday but does anyone know when the FGFA entries window opens? I'm gonna use it as my 'Plan B' if the Boston plan falls through. Although the qualifying time is 3:05 they operate a 'fastest time served first' system. Due to the bombings last year (and this year therefore been more popular), the cut-off time for my age group was 3:03:23.

I ran 3:03:25 in Milan so would have missed it by 2 sodding seconds! Hoping that the events popularity this year is just a 'blip' and will return to normal after Mondays race. From what I can gather, all the previous races have accommodated everyone under 3:05, without the need for a cut-off time...

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