Sub 3

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

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24/04/2014 at 22:54

Lev, the DS Trainers are available in support and neutral flavours now which is a small step change in a familiar shoe. From the pictures, you won't achieve the heights of  those Boosts.

Edited: 24/04/2014 at 22:55
25/04/2014 at 07:45

Ahh PP, you've clearly solved the mystery of why champs (and presumably elite) runners were given two timing chips this year: to coincide with Boosts being pushed, increasing clearance height over the mats.

Ramped up the cycling a touch, but still with asymmetric power delivery to protect my left hamstring. I went for a brisk walk on it yesterday evening and that was fine too. I'll try a little jog after the weekend perhaps, but very short and very slow; in the meantime, I am massaging it a bit, and very gently stretching it. It feels fine really, but don't want it going twang again, and I think there can't be many nerves in there to warn me when it's in trouble as it's never really hurt, despite the copious brusing (now fading so no new damage presumably).

25/04/2014 at 08:26
OS - some things don't need research into them. No one ever broke a marathon world record (apart from pre 1950s) off 40mpw, no British runner of the 80s ran sub 2:10 off 40mpw. It's a bit like doing a study into whether chocolate melts when exposed to extreme heat... Is 80 better than 70? That's another question...,

Study into getting injured? - of course the risks of injury are higher if you build up to 80mpw in a reckless manner, but done wisely and the chances of injury at 40mpw and 80mpw may well be the same. Of course I don't know for sure, but I do know you have to take the risk - therefore pointless doing a study,

It becomes worthwhile doing a study when a claim is made that seems to stretch credibility eg, beetroot juice. If for no other reason to show to people that they are wasting their time doing something instead of the bleeding obvious.
25/04/2014 at 08:35

PP - love that pic of Kipsang, he looks so graceful. That's how I dream of looking when I run, but in reality I'm just a big lumbering oaf in comparison.

OldNo7 - re. the marathon pace/effort, how can you possibly know 14 weeks out what your target MP is? That comes back to my comment a few weeks ago about setting a target ages beforehand - I'd prefer to just train as well as possible and see where that gets me. I don't think you can even guess at MP until a couple of weeks beforehand.

Did a hard bike session on the road on Wednesday which had some encouraging speeds, then 9M easy last night and an hour on the turbo this morning. Might have a go at a park run tomorrow (tapering for Milton Keynes!).

25/04/2014 at 09:56

Padams - I do have a similar picture of me levitating outside the Houses of Parliament last year, although I'm not sure that "graceful" really describes the gurn...

Three days of antibiotics appears to have done the trick (no more gunk) so I'll try an easy run at lunchtime, first one for over a week.  Legs should feel strong, anyway! 

25/04/2014 at 10:01

Padams -  I understand the logic behind what you & others have said about let the training tell you where you are & set your target from that. I have only run the 3 marathons, so I'm less experienced than many on here, but this time round I took my most recent HM time put it into a few calculators & decided that going for sub 2:45 wasn't beyond possibility & so set targets/MP accordingly. Now if trying to hit that pace in the early MP efforts was proving too much of a struggle I would have revised that target down, probably wouldn't have set targets any higher if I was finding it easier though so a bit inflexible.

Maybe as I'm still a comparative novice & very much still developing at all distances I find setting an ambitious but achievable target & then training for it works for me. 

25/04/2014 at 10:23

OldNo7 - I agree it is worth having a very rough figure in mind from the outset as that provides a bit of motivation. But you need to make sure you're not limiting yourself if you progress faster than expected (and vice versa), as you suggest.

It reminds me a bit of the most annoying question which I read occasionally (or variants): "What is the minimum amount of training I need to do to do xxxx?"

PP - can hardly tell the difference between you and Kipsang....

25/04/2014 at 11:11

Dude had wings long before #BOOST made an appearance.

Reassuring to hear the following though :-

Hugh Brasher, race director, said: “We have a number of anti-cheating measures but there are a few people, a very few people, who unfortunately do take short cuts in the marathon.

“We have an investigation process which takes two to three weeks to complete and when that is finished any people who are believed to have falsified their times will be disqualified from this race and all future London marathons.'

NFRS to write something that investigates if there's a couple of timing mats missed and the 2nd half time is less than the 1st half time then it flags it up as suspicious.  Think that would take less than 2-3weeks and probably not result in repeat offenders.

As you weren't.

Edited: 25/04/2014 at 12:22
25/04/2014 at 15:24

After my disappointing VLM I had 5 weeks to recover before my next marathon, a fairly hilly trail one. 5 weeks is proving to be a awkward time as fully recovered  coincides with mid taper time!

Working with a Pnd 4 week between plan, first MLR of 12 miles today-confidence is a bit low on faster pace distance work at the moment so decided to run to feel, 7:05 m/m for first few then picked up pace a bit finished with 6:30 and 6:04 m, average for the 12=6:49mm. So this turned into a 12 MP run and felt ok-better than the first 12 at VLM!!
- My be it was my new trainers -Adistar boost, went in for adios boost but was persuaded to the Adizero as they will be main training shoe- looking at the pictures from PP etc wish I had got the flying adios ones!

Edited: 25/04/2014 at 15:52
25/04/2014 at 18:13

I didnt get the Jason Scotland posts, I see from CRABs post that he obviously missed a bit of the course out.

CW - give it a week or two before you try to run on it.

PP - please no more pictures of you running in those red underpants !

90min turbo and some 400s in the lido. More rained off cricket matches this weekend ! 

25/04/2014 at 18:28
TR wrote (see)

PP - please no more pictures of you running in those red underpants ! 

Like this one TR?


25/04/2014 at 19:23

Phil. I thought for a minute you had posted that picture of Kipsang again- you look so similar. 

I think I have found the opposite of Kipsang. Can anyone spot what has gone wrong at around 1 23 in this video? (actually I am not convinced this is real) 

25/04/2014 at 19:51

Lit - Luckily the writing is obscuring them in that photo. You're a filly and your shorts are longer than PP's !

Cheerful Dave    pirate
25/04/2014 at 22:33

I didn't realise that Jimmy Somerville was pacing at VLM.

26/04/2014 at 11:29

Moaning all. Just back from a 21m progressive to notch up 102 for the week which is my biggest ever. I felt strong today and had to hold back the pace as kept nudging under 7mm towards the end which I didn't really want. Madcap and unconventional plan brewing as you can probably tell. It may or may not come off but there's not much to lose really. I refuse to train for another fast flat marathon out in the tropics this autumn/winter - it's too draining when I'm writing. Will try and shape up for the Mont Blanc next summer then maybe Frankfurt autumn 2015 & London 2016. Perhaps

Edited: 26/04/2014 at 11:41
26/04/2014 at 12:24

Intriguing HR! Very nice long run.

Had a good run this morning. About 6M steady, park run in 16:37 (1st place!), then another 4M easy. Felt pretty comfortable during the park run, just picking the pace up in the last mile for the win. And there were a few minor detours around flooded parts and lots of weaving through lapped people, so pleased with the time considering.

26/04/2014 at 13:11

Wow that's shifting some Padams especially under the circumstances you describe. Can you remind me your next big target? By the way, do you use the Garmin 310XT for your tri work? If so what do you think of it? Reviews on amazon are very good and it's almost half price.

26/04/2014 at 14:32

Thanks HR. No big races coming up really, a few cycling events and may do a half IM in the late summer but not decided yet.

I'm pretty clueless gadget-wise. I don't use a Garmin for running or swimming, just a stopwatch (had a 205 but it died and I haven't missed it). I have an Edge 705 for cycling but just use it for speed/distance really.

26/04/2014 at 15:36

Ha, nice one. Even more inspirational. I don't want to get too gadgetised either in the years ahead as I try and run up and down mountains and the occasional flatter effort. I haven't missed my HRM at all. On the other hand, it's easy to balls up in a marathon by going too hard early. I guess a stop watch and knowledge of splits does the job. My 'Ultrasport nafftastic' is so erratic on pacing it's a bit of a 'mare so I was wondering if you, or in that case now anyone else, knows about the 310XT? At £123 incl p&p on amazon it's pretty competitive and their no.1 rated sports gadget.

Edited: 26/04/2014 at 15:37
26/04/2014 at 17:16

HR - impressive 21 there.

Padams - is your World Duathlon defo off now ?

8M easy for me, had to work early so didnt have much time.

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