Sub 3

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

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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
29/04/2014 at 19:42

good work there HR, still rattling along nicely. I was thinking of doing some 0.5M reps myself later in the week.

29/04/2014 at 19:56

I'm rather jealous of the decent training that some of you are doing. After a deliberate 2 week break I've had one day back at it and have come down with a cold!

29/04/2014 at 21:40

5k for me tonight to blow away the cobwebs and Berlin beer...  19.20, so some way short of the sub-19s which should be like shelling peas, but I suppose I have to remember that 14 months ago I could barely break 20 on a regular basis, so it'll come soon!

29/04/2014 at 21:54
Lev - You gotta do Berlin. Does it use any of the mara course?

Encouraging interval session this evening, pretty sure the cold's gone now. Preceded by my standard lunchtime rowing session, then we did a pyramid of 200/400/800/1000/1200/1000/800/400/200, 200 rest or 100 between shorter ones. Reps came out 33, 70, 2.29, 3.08, 3.49, 3.09, 2.27, 70, 32.
29/04/2014 at 23:34

HR - I am reminded by the other half that we went to Riga about five years ago for a weekend break. The scary part is that I dont remember a single thing about it, apart from a rather good holocaust museum.

Currently watching my favourite ever runner..... Ronnie O'Sullivan. What a joy to watch he is.

30/04/2014 at 07:44

LD - Ronnie's one of my heros, partly as he's about the only snooker player I enjoy watching, but also as I've raced him a few times and he's actually pretty fast. He was also very approachable, chatting to all his Woodford teammates etc.

Jools - sounds promising even if it doesn't quite meet your high expectations yet.

HR - sounds like you're sharpening up nicely. Good plan cutting the volume back a bit - I think a high volume now would be the most likely cause for a bad day at Riga.

PP - nice intervals, I'd be very pleased with those times myself.

8M for me inc. 4x1M fairly steady (taking it easy before the marathon on Monday). Miles averaged about 5:33 but one of them was 5:24 accidentally.

30/04/2014 at 11:41

I got back on the rower for the first time in ages PP, forgot how bloody hard it is.  I struggled to even pull one stroke a the pace I could hold for the 2k.  Made a pleasant change to running and good to get the heart going again though.  Are you training for a particular race?

What marathon are you doing/winning on Monday Padams?

30/04/2014 at 12:13

Ronnie O'Sullivan's one up on me at the moment, need to do something about that!

Sweedo - I'm typically maintaining 2 x 45 mins sessions/week as part of my hard-core x-training schedule (+ 3 spinning), but no races planned.  Will probably have another go at BIRC if they're doing it in December again.  I usually do a steady progressive effort (increase stroke rate 23/25/27...), sometimes a harder 2 x 15 mins threshold type thing, and split times recently have suggested I could have another go at my 10k pb (36:27) when I'm feeling brave.  But as for 2k racing, I'm saving my super-lactic efforts for the running track for now!

30/04/2014 at 12:31

I'm one up on Ronnie, but he wasn't in a hurry that day...

Some good training happening, nice reps Lev & PP, and a very respectable result there Jools.

I jogged a whole mile in just over 9 mins today without ill effects, and gave it full welly in my 8M cycle to work, so I actually felt like I'd had some exercise afterwards. Daughter's birthday curry later though so that'll knock me back a bit...

30/04/2014 at 12:54

Sweedo - I'm doing Milton Keynes, but just jogging around with a mate to hopefully bag him a GFA for next year. I've done no long runs so wouldn't be in a position to run it fast anyway! Anything under 3:15 will be fine, although it would be nice to get a 2:xx (he should be able to do that but also hasn't done any long runs - only decided to do it a couple of weeks ago).

PP - I agree you'd need some shorter intervals to improve your 2k, but you did pretty well last year anyway.

CW - good news about the injury. Have you done any longer bike rides? They'll keep you fit and are good for building a bit of strength.

30/04/2014 at 14:02

HR all the best for Riga, will be very interesting to see how you get on off the back of VLM

Padams good luck at MK I shall keep an eye out for you. The wife is running in the corporate relay, not sure which leg she has but she is wondering what she has got herself into.

Speaking of MK I joined MKAC for some training last night, a nice trail session with lot's of short sharp hill efforts, nice way to get the lungs burning again. Considering switching clubs again now but they seem to be in no rush for my money

30/04/2014 at 14:53

Looking good HR. Hopefully you get those 8s and a bit more.

RB - nuts. I think that's a yellow card on the pace front though

Good to see selbs healing up well.

Looks like a good marker to start with Jools, especially post break.

Nice reps PP. When's your next race?

Garmins: mine is used as a glorified stopwatch really. I only take laps if I'm doing efforts, otherwise it's just for speed/distance ala Padams and his Edge for cycling.

Those of you struggling with lacing over sore patches, etc, have you thought about trying elastic laces?

Continuing my plan of slowly getting back into it (aka pretending I ran a spring marathon). 71m last week with my first 20m for nearly 8 weeks. Also had a '4m' track tempo (21:46) in there on Friday, and the last half of an 8m in 6:0x as the only bits of quicker running.

Should be a bit more mileage this week, but with no long run (though a little more quality hopefully).

Busy busy busy at the moment!

30/04/2014 at 15:22

CW - Good stuff.  Look on the positives, isn't ginger supposed to have healing properties?  I'm sure there will be some of that going on.

Padams - I'll be baking me a massive, er, quad-endurance cake, cycling in Mallorca in October, so I reckon ~6 weeks of twice-weekly intervals on the C2 would knock me into PB shape quite nicely. 

TT - Great East Anglia Run 10k, incorporating the British Masters' Champs, this Sunday.  Pancake flat, I'm gunning for a sub-33.  There, I said it! 

30/04/2014 at 15:25

I've got elastic laces now TT, they help but unfortunately the damage was already done for the marathon.  Stupidly, I knew that normal laces give me problems but had been lazy swapping them over.  I need a slip on/no lace trainer really, the elastic laces still feel sore.

30/04/2014 at 16:27

Very nice target PP From those reps you should be well in shape for it; good luck!

I'm not sure I could ever manage a trainer without laces Sweedo. I'd probably have a meltdown thinking they were going to fall off the whole time!

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