Sub 3

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

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28/04/2014 at 08:32

Morning all.  Skimmed back over the last few pages and can't see there's been much racing, bar Padam's parkrun first place.  Got back from Berlin yesterday evening and after 2 weeks of only 50M each, it's time to get back into proper training again!

28/04/2014 at 09:26

HR -Good luck in Riga, it's a great city.

Jimbob -  Seems like an excellent run at Plymouth

Padams - Decent work on the bike and congrats on the win.

RB - that looks amazing and right up my street.

Lev - Seems sensible.

On Thursday I went to the track for the first time in approx 14 months threw myself in at the deep end with 400m off 60secs.  First 10 reps were with the second group at 72's which felt great then jumped in with the fast lot and knocked out 4 at 63's.  I could barely move on Friday morning, backed that up with hills on Saturday and 13 at 6m/m yesterday. I'm planning on an easier week as I'm running the Worcester marathon on Sunday.   

28/04/2014 at 09:31

Jimbob - Nice half time 

HR - Really pleased you're doing another and also think that you're still peaking. Your recovery has been very quick and suggests that there's at least 8 seconds in there, and hopefully a whole lot more. 


28/04/2014 at 09:56

Ferocious stuff SL - nice work and looking forward to seeing how you get on on Sunday.  

Hope you had a nice time in Berlin Jools (heading there on Thu - can't wait) - what's your next goal?

28/04/2014 at 10:18

RB - nice run out at the Fling. Must come up and do it myself one year.

HR - good luck in Riga.  Hope you do better than when I followed up my 2.45.07 five weeks later with 3.18 at VLM 

Went for an 8 mile run yesterday. Wasn't quick and my fitness seems to have evaporated since I last ran properly at the start of March, but the feeling of getting out and coming back without too much discomfort was one of the most satisfying runs of the year.  Will continue to jog a few miles on alternate days for a couple more weeks before resuming anything strenuous.

28/04/2014 at 10:38

Lev: loved Berlin, but need to go back sometime to explore it properly, as only really had 1 free day between rehearsals and concerts...  Did a guided cycle ride to see the main sights and we were blessed with gorgeous weather for that.  I'll do some track over the summer and then target the Bristol Half and Frankfurt (hopefully something in the 2.55-2.58 range).

28/04/2014 at 11:00

Gulp. That's a cautionary tale Dan. What happened? Did you train much between the two? I'm psychologically treating 13/4 as a training run which may or may not help. Good sounding run btw: you're back!

Good target there Joolska.

Edited: 28/04/2014 at 11:00
28/04/2014 at 11:21

DanA - that's great news!  I hope to get a similar feeling in a few weeks time.

HR - good luck, will watch with interest.

Padams, nice 1st place.

SL - you're sounding very fast!

RB - wow - effort so soon after VLM as well.  i can relate to the amount of elevation/descent, as I just downloaded a few mountain bike rides from last week when i was in Cyprus (average speeds for those rides were slower than i normally run, but there was similar amounts of up and downs!)

As mentioned, was on holidays last week in Cyprus where we stayed at an elevation of around 2,000 feet near a ntaional park.  had great fun doing a bit of mountain biking from our villa down to the coast all offroad (and back of course - quite a steep climb!) and fitness wasn't too bad - i had planned to get a LOT of running done and that would have been fantastic too, but with this stess fracture had to resort to hiring some bikes.  Foot feels like it is slowly improving, but i will be conservative with this comeback - nothing to rush for now, hopefully back jogging in maybe 3-4 weeks, we'll see.  i will give it 1 week once i can't feel anything, and this is giving me the chance to rehab my other legs achilles as well which has been a problem for a good 3-4 months.

I got a place in the ride london/surrey balot a while ago, but looks like i won't be able to do it now as have to head back to NZ for a couple of weeks to see the family and it now clashes.  I seem destined to enter and not start about 80% of my events!

So Frankfurt is looking ON HR if you are still good to transfer it... no worries if not, i will enter myself.

back at work now, so back to the gym bike machines and some strengthening and other cross training until OK to run again.  anyone wiht experience coming back from stress fractures who remembers their approach be good to hear.  i am assuming just take it easy for a couple of weeks as you build back up day on day off type thing...

Edited: 28/04/2014 at 11:21
28/04/2014 at 12:15

Well raced JB, sounds great.

SL -- I've never run 400m faster than about 67 sec from memory. Not even one.

Jools -- when 50M weeks are down weeks, you're doing rather well.

I did a super-cautious 0.5M jog at 11 min/M this morning as rehab for my hamstring. Felt fine I think, maybe the merest nuance of something there if I turned my paranoia volume up to 12. And I cycled more symmetrically with it afterwards. Softly softly, etc.

selbs -- hope your rehab works nicely too.

28/04/2014 at 12:21

Forgot to answer TR's question before, but yes, the Worlds is officially off for me this year. I'm not actually that bothered for some reason.

SL - fantastic pace, not sure I could do one 400 in 63s these days! I'm not surprised you were in a bit of pain the following morning.

HR - I wouldn't take Dan's experience of consecutive marathons as normal. Let's face it, his marathon times are basically a random variable with a fairly large standard deviation! I reckon you'll have a good one at Riga, just don't push it too hard from now to the race - you've done all the hard work inc. 26.2M at MP a couple of weeks ago and a big week last week.

28/04/2014 at 14:53

RB - this was my Scottish Highland adventure. from 2008.

(SportsTracks calculates the total ascent as 8,900 ft)

28/04/2014 at 15:32

Reading back for the first time since VLM with a great deal of jealousy.  Managed a run today but foot is still sore so was just a plod. It's definitely healing though and playing around with my lacing has helped a bit.  Just going to stick to 5-10ks this year as there's some time to take off my PBs.

All the best with your training HR.  How does the RIGA course compare to London?

28/04/2014 at 18:07

I was high 5 ing loads of kids at VLM, but then I suppose I didnt need another 8 seconds. I must go and do a lower key marathon somewhere sometime to see how it feels to run 26M with no one cheering me on. I bet it feels a long way.

SL - hope that the marathon goes well Sunday, hopefully the rain will have stopped by then.

Padams - shame about the Worlds then. I'n not suprised you're pretty laid back about it, you are always laid back about your sports. I still remember the Swash when you nearly had no bike shoes, and then nearly missed the swim start after going back for them.

Good to see Selbs interested in Frankfurt, i hope you make it to the start line.

CW - leave the potatoes in the ground ! there's no fitness gains to be had from a 0.5M jog.

first double digit run since VLM for me this morning with 10M easy, backed it up with 5x400 in the lido lunchtime, I think i got wetter walking to the lido than I did whilst I was swimming.

Edited: 28/04/2014 at 18:09
28/04/2014 at 22:05

Evening all, not posted for a week or two, but been lurking so think I'm moderately up to speed with goings on! special mentions to RB for an epic looking ultra run, SL for some scintalating reps off no track work for over a year and Lev for bagging a couple of threshold goodun's.

I think London is nearly all out of my legs now, a week post race I did a nice 18M with a 3M tempo (around 6:10 pace) inserted somewhere in the middle, but my right calf was grumbling a bit from the marathon, also developed a pain in the tendons in the top of my right foot. Calf was dealt with via a good dose of roller and tennis ball trigger release, and the tendon issue rectified itself after I relaced my shoe so they didn't cross the sore patch (Sweedo sounds like you're doing similar). i did my first race post London last Weds with the 1st club RR10 XC of the series, not much to write home about, definitely a bit down on the usual guys I race, but happy to come away with a 15th place as an opener. After losing a day or so to my sore tendons, I slotted in a 10M on Saturday followed up with a 21.3 @ 6:55/M in truly horrendous conditions early doors on Sunday (horizontal rain!). A plenty decent 60M week overall.

I'm now up in Newcastle (RS' manor if I'm not mistaken?) on work training for this week, but should get a plenty decent bit of running in. Had a very pleasant 8+9M up and down the Tyne at either end of today. Also got in contact with Gateshead Harriers, so popping along for their endurance runner sessions on Tues & Thurs evenings. This weekend is busy with family stuff so I''m aiming to do the bulk of my miles Monday to Friday to leave the weekend clear...

28/04/2014 at 23:16

HR -trained well during those five weeks. Just the usual VLM curse as Padams suggests. You'll be fine. 

Selbs - great that some running is on the horizon. I had to drop out of VLM 2012 with what turned out to be a SF. Took about 4-6 weeks; just in time for the calf tear which caused me to miss VLM 2011, to re-aggravate and make me miss all of that summer too, D'oh!

SL - presume you've seen previous year's results. Could be a lonely run for you out front. Plenty of time to work out which way round to hold the winner's trophy. No pressure. GL. 

29/04/2014 at 12:16

TR -- I'm not trying to gain fitness as such by jogging round the block, just want the hamstring to heal up "correctly" for which a bit of light exercise I think is a good thing. So I did that again today, just 0.66M at about 11min/M. Training-wise, all I'm doing is a few extra bike miles (typically 8M to work, 4M back) to burn a few calories and get my heart ticking over. I am using my left leg OK for that now though.

Sounds like you're well back to it Al.

SL -- hope Worcester goes well. Dan encouraged me to check last year's results -- the biggest threat to you will be going the wrong way if the marshalls aren't ready for you...

29/04/2014 at 15:07

HR, when I ran Frankfurt 4 weeks after Berlin last year, on marders' advice I basically did a 2 week reverse taper then repeated the last 2 weeks of my Berlin taper.  It felt a lot harder doing MP work in those few weeks, but come the day, if you've tapered properly, you'll have maintained all that fitness.  Anecdotally, although FF was 14 seconds slower than Berlin, conditions were much worse and I reckon it was a stronger run.

Al_P, good to see you back at things.  Still planning some longer stuff over the summer followed by a focus on shorter races this autumn?  

Good news Selbs!

Good luck for the weekend bufo.  What sort of 10k training are you doing?

I'm minded to give this half in Berlin on Sunday morning a go and deliberately aim to blow up a bit (it's run alongside the 25k race that Abel Kirui and Peter Some are running and I've done it the past 2 years as I'm always in Berlin at the start of May for the theatre festival - bizarrely I won it (v weak field) 2 years ago in 1:16 and was second in 1:15 high last year).  Bit of a sharpener today - c8m with 2m/1m/800/2x400 (off 3/2/1/1 min recoveries).  Hard to get going at first, but picked it up for c5:32 average on the 2m threshold (into headwind), 5:22 for the 1m, 2:36 for the 800 and 75s for the two 400s.  I really dislike doing quicker stuff.  I'm sure this means it is good for me... 

29/04/2014 at 16:57

Lev - Haven't really done any 10k specific training since London, just recovering/maintaining fitness with decent steady runs. Hard run on Saturday and a good first session back today to sharpen up a bit - 5,4 mins with 2.5mins recovery then 3,2,1 mins off 2 mins recovery on grass. Faster reps went surprisingly well (sticking with people who've been training for track for a while now) and nice to be back training properly.

General plan for the summer is to focus on 3/5k, generally with track/grass session Tues/Sat and a harder run on Thurs, will keep the mileage relatively low until exams are over in a month or so then start building that back up again.

29/04/2014 at 18:28

CW - I'm sure it'd heal quicker if you dont run on it, but its your hammy.

A bit of quicker stuff from me today too with 6M inc 30mins of 30sec/30sec, no free Sundays (to race on) until the end of June, but I need to try to keep enough run frequency up.

29/04/2014 at 19:15

Hi Selbs, Cyprus sounds fantastic. I'm now in a slightly awkward position with Frankfurt in that I may defer my entry and run it next year. Definitely not doing it this time as I will be in Malaysia. Decision will come after Riga. Sorry if I'm messing you around. Really hope you continue to mend quickly now.

CW - it's a start. Welcome back!

Padams - lol ok I will take your confidence booster.

Sweedo thanks and hope the foot improves. Riga is a flat and apparently fast course. We cross the bridge a few times but as bridges go it's not a high one The other issues are likely to be: 1. starting alongside half marathon runners; 2. warmth at this time of year although the 08.30 start is great news as mornings tend to be chilly; 3. cobbles in the city centre parts. In general though it's supposed to be a flat, quick, marathon. Really looking forward to it.

TR - haha I like your high 5 comment! Nice double.

SL - all best at Worcester. Sounds like you could storm it. As mentioned, watch those marshalls.

Al_P notwithstanding the occasional foot pain you look to be coming back to shape post-marathon.

Lev_ that's hugely encouraging. Sounds like two storming runs from you last year. I think I may have thought (said) so along with others at the time. Good luck if you run the half this weekend.

Bufo - good to see you sharpening up there too.

After an easy 7m + 5m double yesterday did 11m this evening @7'10mm incl 7 x 800 metres off 90s jogs starting @6'15mm and going progressively sharper to 5'45mm. Easy double planned tomorrow then a tempo run Thursday but all the while I'm taking slices off the volume compared to the VLM taper. Felt great this evening. So far, so good.


Edited: 29/04/2014 at 19:17
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