Sub 3:15 - FLM 2009

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30/11/2010 at 13:24

07.11.10 - SteveC1975 - Regents Park 10K - Around 40 Mins - 40:14 - job done
21.11.10 - AfE - Abbey Dash 10k - sub-39 as a marker/indicator - 38:22 - job done
21.11.10 - BOTF - Brighton 10k - under 40:30 - 40:02 - job done
05.12.10 - GE - Regents Park 10k - sub 38:30
05.12.10 - SteveC1975 - Regents Park 10K - Sub 40 Mins
23.01.11- Barry B Gloucester Marathon - Sub 3:15
23.01.11 - AfE - Brass Monkey Half - sub-1:25
05.02.11 - Lorenzo - Thames Trot 50 - Sub 8 hours
13.02.11 - Matchstick Man - Wokingham HM - 1h23m
13.02.11 - SBD - Wokingham HM - 1:24
06.03.11 - Scooby - Marathon Catalunya - 3:09:59
06.03.11 - MsE - Bath HM - Sub 1.30
06.03.00 - Joolska - Bath HM - tbc...
13.03.11 - Knight RIder - Retford Half Marathon - 1:26.xx
19.03.11 - Badbark - Larne Half Marathon - Sub 1:30
19.03.10 - Speedy - Stafford HM  - 1.31.59
20.03.11 - FINgers - Reading Half Marathon - Sub 1:26
20.03.11 - Ormeski - Reading Half Marathon - Sub 1:25
20.03.11 - SteveC1975 - Brentwood Half Marathon - Sub 1:28
10.04.11 - Keir - Paddock Wood HM - Sub 1:25
10.04.11 - FW - Chris Hoy HM Edinburgh - Sub 1:20
10.04.11 - FINgers - Brighton Marathon - 3:09:59
10.04.11 - Knight Rider - Brighton Marathon - Sub 3.15
10.04.11 - B&B vs MM in the Regency 10k Smackdown! - Sub39.
17.04.11 - SBD - VLM  - 2:49
17:04.11 - Ant - VLM - 2:54:59
17.04.11 - Joolska - VLM - 2.59.59
17:04:11 - AfE - VLM - 2:59:59
17:04:11 - MsE - - VLM  - 3.14.59
17.04.10 - Speedy - VLM  - 3.14.59
17.04.10 - SteveC1975 - VLM  - 3.14.59
17.04.10 - Ormeski - VLM  - sub 3.15
01.05.11 - Gul Darr - GEAR 10k - sub 42
08.05.11 - Keir - Essex & Halstead Marathon - Sub 3.15
22.05.11 - B&B - Edinburgh Marathon - 3:09:59

Just added my pre Marathon, Half marthon in March. As a rule of thumb, how many weeks do you need to recover from a half marathon before running a full marathon, using the half as part of a training schedule? I  noticed both me & FINgers are doing Brighton but he is doing the Reading Half 1 week after me and only 3 weeks before the Brighton marathon.

30/11/2010 at 13:26
Blisters and beer wrote (see)
knight rider wrote (see)

B&B - you've obviously never played that drunken party game Cereal killer.

Oh yes I have! I was most miffed at coming 2nd when I keeled over, onto the box, in a drunken stupor. I was a county gymnast when I was a kid and have been pretty flexible ever since...until now.

B&B - without being gay, what makes you stiff these days?
30/11/2010 at 13:59
KR - I was so tempted to type something ridiculous. However, the answer is 'running'. Since increasing my mileage I'm not as flexible as I was even a year ago so I've started stretching after my runs, which I find utterly tedious!
I've realised I haven't answered your question from a couple of days ago, why sub3:10? There are 2 reasons really. The first is that I want to get GFA for London, as I'd quite like to have the experience of running it and secondly, because I think 3:15 or very near could have been possible at Loch Ness, if I'd got more miles and structured training in, so after 18 solid weeks of P&D I want to see considerable improvement.
30/11/2010 at 14:05

07.11.10 - SteveC1975 - Regents Park 10K - Around 40 Mins - 40:14 - job done
21.11.10 - AfE - Abbey Dash 10k - sub-39 as a marker/indicator - 38:22 - job done
21.11.10 - BOTF - Brighton 10k - under 40:30 - 40:02 - job done
05.12.10 - GE - Regents Park 10k - sub 38:30
05.12.10 - SteveC1975 - Regents Park 10K - Sub 40 Mins
23.01.11- Barry B Gloucester Marathon - Sub 3:15
23.01.11 - AfE - Brass Monkey Half - sub-1:25
05.02.11 - Lorenzo - Thames Trot 50 - Sub 8 hours
13.02.11 - Matchstick Man - Wokingham HM - 1h23m
13.02.11 - SBD - Wokingham HM - 1:24
13.02.11 - BOTF - Wokingham HM - 1:25, but seeing the two entries above...?
20.02.11 - BOTF - Bramley 20 - sub 2:25
06.03.11 - Scooby - Marathon Catalunya - 3:09:59
06.03.11 - MsE - Bath HM - Sub 1.30
06.03.00 - Joolska - Bath HM - tbc...
13.03.11 - Knight RIder - Retford Half Marathon - 1:26.xx
19.03.11 - Badbark - Larne Half Marathon - Sub 1:30
19.03.10 - Speedy - Stafford HM  - 1.31.59
20.03.11 - FINgers - Reading Half Marathon - Sub 1:26
20.03.11 - Ormeski - Reading Half Marathon - Sub 1:25
20:03.11 - BOTF - Reading HM - 1:25
20.03.11 - SteveC1975 - Brentwood Half Marathon - Sub 1:28
10.04.11 - Keir - Paddock Wood HM - Sub 1:25
10.04.11 - FW - Chris Hoy HM Edinburgh - Sub 1:20
10.04.11 - FINgers - Brighton Marathon - 3:09:59
10.04.11 - Knight Rider - Brighton Marathon - Sub 3.15
10.04.11 - B&B vs MM in the Regency 10k Smackdown! - Sub39.
17.04.11 - SBD - VLM  - 2:49
17:04.11 - Ant - VLM - 2:54:59
17.04.11 - Joolska - VLM - 2.59.59
17:04:11 - AfE - VLM - 2:59:59
17:04:11 - BOTF - VLM - 3:10 ish
17:04:11 - MsE - - VLM  - 3.14.59
17.04.10 - Speedy - VLM  - 3.14.59
17.04.10 - SteveC1975 - VLM  - 3.14.59
17.04.10 - Ormeski - VLM  - sub 3.15
01.05.11 - Gul Darr - GEAR 10k - sub 42
08.05.11 - Keir - Essex & Halstead Marathon - Sub 3.15
22.05.11 - B&B - Edinburgh Marathon - 3:09:59

30/11/2010 at 14:12

I know what makes me stiff, but that's another thread in itself…    yes, it's running too!
Re stretching. It's like anything, build it up gradually…

From your posts recently it sounds like you are building up the mileage well. You also have a good 10k time as well, so 3.10 does sound like a strong posibility and a good achiehable target. My problem I think has been endurance. I have got the speed in the shorter distances (30.36 for 5 miles) but I need to translate it to the full marathon.

30/11/2010 at 14:19
Running makes my calves (calfs?) stiff. I focus my stretching on hamstrings and calves. Rest seems ok.
30/11/2010 at 14:41
Beware Of The Fish wrote (see)

07.11.10 - SteveC1975 - Regents Park 10K - Around 40 Mins - 40:14 - job done
21.11.10 - AfE - Abbey Dash 10k - sub-39 as a marker/indicator - 38:22 - job done
21.11.10 - BOTF - Brighton 10k - under 40:30 - 40:02 - job done
05.12.10 - GE - Regents Park 10k - sub 38:30
05.12.10 - SteveC1975 - Regents Park 10K - Sub 40 Mins
23.01.11- Barry B Gloucester Marathon - Sub 3:15
23.01.11 - AfE - Brass Monkey Half - sub-1:25
05.02.11 - Lorenzo - Thames Trot 50 - Sub 8 hours
13.02.11 - Matchstick Man - Wokingham HM - 1h23m
13.02.11 - SBD - Wokingham HM - 1:24
13.02.11 - BOTF - Wokingham HM - 1:25, but seeing the two entries above...?
20.02.11 - BOTF - Bramley 20 - sub 2:25
06.03.11 - Scooby - Marathon Catalunya - 3:09:59
06.03.11 - MsE - Bath HM - Sub 1.30
06.03.11 - Joolska - Bath HM - tbc...
13.03.11 - Knight RIder - Retford Half Marathon - 1:26.xx
19.03.11 - Badbark - Larne Half Marathon - Sub 1:30
19.03.11 - Speedy - Stafford HM  - 1.31.59
20.03.11 - FINgers - Reading Half Marathon - Sub 1:26
20.03.11 - Ormeski - Reading Half Marathon - Sub 1:25
20:03.11 - BOTF - Reading HM - 1:25
20.03.11 - SteveC1975 - Brentwood Half Marathon - Sub 1:28
10.04.11 - Keir - Paddock Wood HM - Sub 1:25
10.04.11 - FW - Chris Hoy HM Edinburgh - Sub 1:20
10.04.11 - FINgers - Brighton Marathon - 3:09:59
10.04.11 - Knight Rider - Brighton Marathon - Sub 3.15
10.04.11 - B&B vs MM in the Regency 10k Smackdown! - Sub39.
17.04.11 - SBD - VLM  - 2:49
17:04.11 - Ant - VLM - 2:54:59
17.04.11 - Joolska - VLM - 2.59.59
17:04:11 - AfE - VLM - 2:59:59
17:04:11 - BOTF - VLM - 3:10 ish
17:04:11 - MsE - - VLM  - 3.14.59
17.04.11 - Speedy - VLM  - 3.14.59
17.04.11 - SteveC1975 - VLM  - 3.14.59
17.04.11 - Ormeski - VLM  - sub 3.15
01.05.11 - Gul Darr - GEAR 10k - sub 42
08.05.11 - Keir - Essex & Halstead Marathon - Sub 3.15
22.05.11 - B&B - Edinburgh Marathon - 3:09:59

Corrected the 'year' mistakes!
30/11/2010 at 14:46

I've been a religious stretcher for the last 20 years - so before and after each run and if it moves it gets stretched.  For me it helps a great deal.

First run for a week for me having been nursing a dodgy ankle.  Not a huge amount of snow in mid Buckinghamshire but I thought I'd try out the dreadmill to see whether I could cope with more than a cursory 5 minutes.  Pleasantly surprised by the experience - it was a bit painful (the gym environment rather than the ankle) but I managed to get through 40 minutes of recovery run.  I was even beginning to think how useful the controlled environment could be for tempo runs ....

Edited: 30/11/2010 at 14:48
30/11/2010 at 14:51

Looking at the list above, we've got some great opportunities for more than just the Regency 10k SmackDown (2011)

There is Regents Park this weekend (GE vs SteveC)
Wokingham HM (MM / SBD / BOTF)
All female head to head at Bath HM (MsE and Joolska)
Reading HM (FINgers / Ormeski / BOTF)
Brighton Marathon (FINgers and Knight Rider)

Either that or I spy a fair few trains building up some steam as a lot of our targets look quite close

I particularly like the progressive look of SteveC's targets over the next 4 months. A classic example of looking at the smaller stepping stones on the way to his 'A' target

30/11/2010 at 14:53
Blisters and beer wrote (see)
why sub3:10? There are 2 reasons really. The first is that I want to get GFA for London, as I'd quite like to have the experience of running it and secondly, because I think 3:15 or very near could have been possible at Loch Ness, if I'd got more miles and structured training in, so after 18 solid weeks of P&D I want to see considerable improvement.


What is the qualifying time now for GFA place for a 40yr old - any ideas?  I wouldn't be so fussed about VLM to be honest.  Just my opinion but I think it's a little overated. 

Which P+D are you following for the 3:10 attempt? 

30/11/2010 at 15:11
Matchstick Man wrote (see)

Looking at the list above, we've got some great opportunities for more than just the Regency 10k SmackDown (2011)

There is Regents Park this weekend (GE vs SteveC)
Wokingham HM (MM / SBD / BOTF)
All female head to head at Bath HM (MsE and Joolska)
Reading HM (FINgers / Ormeski / BOTF)
Brighton Marathon (FINgers and Knight Rider)

Either that or I spy a fair few trains building up some steam as a lot of our targets look quite close

I particularly like the progressive look of SteveC's targets over the next 4 months. A classic example of looking at the smaller stepping stones on the way to his 'A' target

Ta MM,

Progressive goals are the only way to go, but I intentionally left off the two other events I am doing, 2 club events which will be hard/tempo runs instead, (Hilly 10 in January and a hilllier Half in Feb)

GE hasn't been posting lately so am hoping to win this weekends head to head by default!

30/11/2010 at 15:26
That boy sure is a running fool wrote (see)
What is the qualifying time now for GFA place for a 40yr old - any ideas?  I wouldn't be so fussed about VLM to be honest.  Just my opinion but I think it's a little overated. 

Which P+D are you following for the 3:10 attempt? 

41 to 59 is 3:15
18 to 40 is 2:45 to 3:10, which I think is a little unfair! Being 38, I'm pitched against whipper-snappers.

I'm intending to use the P&D up to 55 miles.

SBD - Won't the dreadmill give you false measurements? I'm thinking about there not being solid ground, wind, temperature conditions? I suppose it won't really matter as long as you're running at a challenging pace.
30/11/2010 at 15:31
Blisters and beer wrote (see)
41 to 59 is 3:15
18 to 40 is 2:45 to 3:10, which I think is a little unfair! Being 38, I'm pitched against whipper-snappers.

 18-40 does seem massively unfair.  Quite an age range eh? 

Like most of us here I LOVE P+D but funnily enough my 3:04 was run off just good, consistent training.  You'll be fine!!

30/11/2010 at 15:36

10 chilly miles, making the most of the daylight.  2.5M splits were: 19.59; 19.29; 18.34, 19.06.  Breathing is still a bit laboured, but one day at a time, I guess, on the road (or trail!) back to fitness.

30/11/2010 at 15:54

That's quite a few events SteveC. Do you do so many to help keep focus or because you enjoy the buzz?

Good stuff Joolska. Pretty quick miles considering you're not 100%.

Meant to be doing 10 myself tonight but the paths are so slippery and it'll be dark so that could be interesting.

30/11/2010 at 16:04
Blisters and beer wrote (see)
SBD - Won't the dreadmill give you false measurements? I'm thinking about there not being solid ground, wind, temperature conditions? I suppose it won't really matter as long as you're running at a challenging pace.

I did quite a few dreadmill sessions in Jan of this year where the schedule called for speed sessions and because of the snow/ice on the ground it wouldn't have been sensible to do them outside.
I bimbled into work this morning at 7m44s pace and it was fine and it will be likewise on the way home tonight but I can't see me doing anything quick in these conditions.

Perhaps I too need to be looking at going back on the dreadmill if this weather stays?
30/11/2010 at 16:08
Keir, think you've got the date of your a race wrong! I thought it was on 27th march next year because of the early London...
30/11/2010 at 16:09

It was too cold to run any slower!  And that was wearing tights, a long sleeved top, a windproof gilet, hat and gloves!!!!!

I have also entered Wokingham and Bramley, although have a concert the night before Wokingham which I might have to persuade my parents they really want to come and see - then they can drive me to Reading while I sleep in the car!  Not decided about pacing for Bramley yet.  Although 2.20 felt fine last year I do wonder if it took a bit too much out of me.  I shall see how the next 10 weeks go!

30/11/2010 at 16:19
Blisters and beer wrote (see)

That's quite a few events SteveC. Do you do so many to help keep focus or because you enjoy the buzz?


 

Yeah, entered to do one a month, personally I think a few races is the best way of doing some 'fast' running to balance out the LSR's.

Great 10 Miler Joolska, good to be getting back on track

Dreadmills: Soo glad we got ours a few months ago, is coming in very handy at the mo with the snow making running outside treacherous! looking to do a fast 6 Miler on there tonight with a 2 mile Warm Up/Down.

30/11/2010 at 16:19
Joolska - get yourself to Wokingham! Think of the train we could have going - you, me, SBD, BOTF all chugging along at somewhere between 83 and 85mins. It would be ace!
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