Sub 3.30 2011

is it too early to start a thread....

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19/03/2011 at 15:20
21.75 miles d&d for me too
19/03/2011 at 15:31

Yeah, Howey, agreed, it was absolutely perfect weather today. Most I've enjoyed running for a long time

And my penultimate long run is in the bank! 20 miles with 9 at my new MP (actually 10 if you include the first mile too). Felt tired by the end, but better than on previous long runs and I've also realised that I've done 48 miles in 7 days which is massive mileage for me so I was running on pretty tired legs too.

Splits were: 8:19 / 8:29 / 8:42 / 8:47 / 8:44 / 8:49 / 8:47 / 8:47 / 8:47 / 8:55 / 8:06 / 8:17 / 8:13 / 8:18 / 8:18 / 8:21 / 8:21 / 8:19 / 8:25 / 9:54 (warm down - I didn't hit the wall!)

So pretty pleased with that and glad I've revised my target as 8:15-8:20 feels like the right pace for me - can't believe we're just one long run away from the taper now!

19/03/2011 at 16:59
Great run Darren and good milage. Congrats.

Race report for me today. Deeside 33. Billed as a no frills ultra. 5 hrs 5 mins but disappointing for two reasons. Classic mistake of starting too fast and did the first half at 8.2 mins/mile then struggled getting back. You'd think I would have learnt by now? Second mistake left a stash of lucozade. Was thirsty by time I'd picked it up at 20 mile mark. Took a big swig and for next 13 miles had dire stomach cramps. Puked up at end. Never mind, better now than trying the lucozade in London and doing the same thing.

Enjoy any long runs tomorrow. Beautiful weather here. Very spring like. Went past B&Q on way home and it looked mobbed - must be spring!
Edited: 19/03/2011 at 17:02
19/03/2011 at 19:50

I posted my report almost straight after the run.I'll wait a bit in future.The legs feel great now and i've no aches.51 miles for the week too.i don't think i've ever been fitter.The splits were  slightly slower but i was concious of not over doing it and wanted time on my feet.Splits were7.30,9.13,9.52,7.46,8.02,8.30,8.01,8.16,8.05,7.53,7.19,7.19,7.17,7.15,7.08,7.26,7.29,7.29,7.41,8.33,7.55,10.15,9.23.The last  couple of miles being up hill back to home.

I do need to apply the vaseline in certain areas though as i ended up with sore areas that revealed themselves when i sat in the bath.I can assure you i'll not make that mistake again.

19/03/2011 at 19:59

5 hrs 5 mins HH.Well done on that.I'll do one one day.

I've not used any gels on my runs.Is anybody else not using them?I was only running with water until 2 weeks ago but i've been using Lucozade energy with 52 grams of sugar.It's the fizzy type which obviously has it's draw backs but i find they give me a boost of energy and i don't feel dehydrated  even though i only have the one 380ml bottle.If i take some of the fizz out of them before i start they don't spray all over.

Do you think i should stick with what i'm doing or use gels too.i have used them before without any trouble.

19/03/2011 at 22:57
Great running folks
20/03/2011 at 08:31

I forgot to buy any gels again yesterday, so it'll be 2 bottles of water today.

Vaseline duly applied, off out now for penultimate long run, scaling back to 20 before another 22 nest week, an opportunity to put in some 8m miles.

20/03/2011 at 12:57

haha after about 1 mile of my LSR today i thought 'bugger, i didn't apply the vaseline' .... carried on regardless, it was ok - but for me it's usually afterwards i notice the unpleasant results

i do gels.  gets quite expensive!  lucozade gels are ideal for me, a quick gulp and washed down with water the taste is gone.  i can't drink the lucozade pouches.  howey i hear there are gel stations at london this year?  (don't think they had them in 2007).  so perhaps worth a try?  i couldn't run without them, it helps break up my run.

good splits Daren F, I think I could have run something very similar today, but it didn't quite work out that way.  no real issues though:

9.08, 8.48, 8.54, 9.17, 9.17, 8.54, 9.20, 9.05, 9.25, 9.04, 8.47, 8.01, 8.01, 7.49, 7.39, 7.43, 7.50, 7.57, 8.04, 8.35, 9.26, 9.28

knackered by the end but pretty pleased with how it went.  had intended to do 8m/m right up to the last mile but couldn't quite get there.  and i couldn't work out how i ran so slow (relatively) in mile 4 and 5.  i looked down at the garmin and couldn't believe it!  but this is just a sign of how far i've come and how much i've raised the bar.

overall, pleased to be back and the thoughts of peaking too early are put to rest.  i think 8m/m will be tough to maintain though.  and it may just come down to the conditions on the day.  bring it on.

Edited: 20/03/2011 at 13:00
20/03/2011 at 13:39
Pleased to complete my 22 miler today after last weeks' disappointment.

Averaged 8'19"mm, ran a negative split and did last 5 miles just under mp. I know it's a bit quick again but I was forcibly slowing down and felt really strong till 17 miles. Last 5 miles were hard but suppose that's to be expected.

As a novice think 8mm all the way seems really hard but I suppose the adrenaline and emotion of the race can do strange things?

Foam rolled, stretched and currently icing while eating wine gums!
20/03/2011 at 15:08
9.7 miles this afternoon.Felt pretty good after yesterdays 22.I was going to have a rest day but wanted a run.I'm loving it at the moment.60.8 miles this week is the most i've ever done before.Almost 500 miles for the year too which is more than this time last year.Everything is going great and it's a worry.
20/03/2011 at 17:00

Some really good long runs posted over the last couple of days:

HH - Hats off to you, I can't imagine running that far, ever......

Howey- cracking effort there. i have been using SIS gels but purposely took none on my long one today and won't nxt week either to get the full benefit of them on the big day.

Good work there daren, all coming together nicely.

Like the sound of wine gums David but not the icing... Great long run there, especially finishing with a few miles @ MP.

Good miles from Mr S too as usual and hope your long run went ok too Mr P?

20 miles for me @ 8:07 and unfueled for the 1st time with just a glass of orange juice 30 mins before leaving the door. Last few miles @ 7:20. Refueling now....... 55 miles for me the week. Peak mileage next week of 60 and then the taper......

Have a good week everyone.

20/03/2011 at 17:07
Ran 22.8 this morning in 3hrs 10, including a few 7:25 mm at the end. Still had some gas left in the tank at the end.

I know this was a training run and part of a 54 mile week, but I don't know how I would have made up the 6 mins, or so, to average 8 mm. I had a seriously negative split - probably averaging 8:34 for the first 17 miles and then 7:25 for the last 5.5.

Since this is my 1st marathon for 21 years, could someone with more experience let me know how much extra energy and speed I should be looking for after a 2 week taper?
20/03/2011 at 17:14

Richard - a couple of weeks ago I did more or less the same time for that distance. I think 8mm on the day will be fine (although this is my first marathon too). Why a 2 week taper? Just interested, I'm doing 3 weeks.

Just out of interest what's your PB for a half? This could be a good indicator for your marathon time?

20/03/2011 at 17:26
JR - The Runner's World sub 3:30 Garmin schedule has a 2 weeks taper. My PB for a half was just under 1:38, which I did about 5 weeks ago.
20/03/2011 at 17:36
HH - do you do many ultra's? I've signed up for my first (50km) this summer.

Richard - that's a very fast 22.8 training run. If you had some gas left at the end then after a taper you should easily do 3:30. BTW, I would never run quicker than marathon pace in long training run.
20/03/2011 at 18:17

San Domenico 20 mile race today, which was a bit of a big ask after racing Gloucester 20 last week.  Decided to try and run at a steady 8.15, my new target being 8.20 for the marathon, and got to 8 miles at steady pace including one short but evil hill.  Just after 8 miles there was a long and evil hill, so posted 9mm passing people all the way up, 7.58 [downhill!!] for the next mile, so arrived at half way more or less on target.  I should really have looked at the race profile I suppose - at 11 miles you went on to an off-road section of rough stoney track for over 2 miles.  This broke the stride pattern and was followed by another hideous uphill and 0.25 miles up a flight of steps to go through an underpass.  By the time I [along with everyone else] had walked the steps and reached the undulating cycle track for the last 6 miles I had rather lost the will to live, never mind run!!  Mile 14 took 9.45. so overall I was quite glad to come home in 2.50, average 8.30.  I won the Vet 55+ by another Irish mile, which made me feel nearly as good as the bottle of wine undoubtedly will

The bad news was that Mr O4S pulled a groin muscle at 10 miles and limped home in 3.5 hours - a very unhappy bunny.  We had to drive back from the Welsh Valleys, having bought a 1kg bag of frozen mixed vegetables,  him sitting in the pasenger seat with a bag of mixed veg stuffed down his trousers.  I kept to every speed limit and stopped miles before a red light just in case we were pulled over - it did not look very savoury!

Anyone feeling they need to put their training to good use on an ultra is welcome to join me anytime - all distances up to 100 miles catered for....................

20/03/2011 at 18:36

Some excellent running being done here!

Hope you felt better after the puking incident HH?

That's some cracking mileage from you Howey, and a decent run after 22 yesterday.

What a shame about Mr O4S, groin injuries are so painful! I hope he's on the mend soon... you're both in for London aren't you?

A mere 14 miler done yesterday, to round off two weeks of recovery. It was such a lovely day, nice to see so many other people out on bikes, running or walking their dogs! Where have they been all winter? Back into some decent training for me for the next two weeks then taper again. I can't say I've missed intervals but it will be nice to run a bit faster again! I'll probably regret those words...

20/03/2011 at 22:00
100 miles O4S? I said 50k and that's it for me at the minute. Hope Mr O4 gets fixes soon
20/03/2011 at 22:39
Well done mr S on going for your 1st ultra. Where abouts? We have a 9 ultra series with best 5 ultras to count. The D33 is the shortest with the blue ribbon event being the west highland way. Starts on 18th June at 0100. A few miles short of O4S's 100 mile events but lots of midges for the poor support crew and an incentive not to stop!

RS - that's an excellent final few miles for a long training run. On that basis you should be able to go less than 8mm.
21/03/2011 at 07:08
Some truly great running by you lot this weekend...it seems like we're all on track, fingers crossed the final stretch sees us to the start line fit and healthy, and to the finish line with all of us achieving our goals

Cranleigh 21 yesterday - well it is really 21.1 as they make you run 200 yards after the 21 mile marker to the finish, so cruel! 2:47:23, which was made up of 9 miles in a bit over 8mm and then 12 miles under 8mm. The middle 6 was like a metronome - all between 7.55 and 7.59, and then the final 6 were a little quicker. So it was good to finish strongly. 52 miles for the week, which is my highest ever, so things are looking good.
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