Sub 3h15

For anyone trying to crack the 3h15 barrier anywhere in the world

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21/09/2012 at 09:52

Oh boy, these flat races really expose your running credentials. Until now I've hidden behind the "there was a big hill " excuse for my positively positive splits.

8 miles today trying to nail my MP. Seem to either run at 6:55, or 6:30. I'm wanting 6:45. Think I might need to replace the sprockets in my gears (if that is how we work?)

Nice podium work FW, and a great race report Col

Edited: 21/09/2012 at 09:53
21/09/2012 at 09:58

PMJ - I think I will forward you as the thread statto (if this hasnt already been done), You just need to change your picture to one where you are wearing PJs and a dressing gown

Nice report EFC and great result Fraser

The Kenya visit sounds wonderfully cathartic Poacher.

Off to Fizz today to manipulate shoulder - Consultant next Fri and then, fingers crossed, back at it

21/09/2012 at 13:38

Kudos for a 'cafe' and 'pathway' rhyme!

5M easy last night, although both last night and Wednesday night I've done a 15M round trip on the bike going to and from first aid training.

JD3
21/09/2012 at 14:38

You've all got me nervous, well more nervous, with all these tales of second half fade!

Hope you all have a good weekend running, good luck to any racers.

JD3
21/09/2012 at 22:25

Oh, well, that's all right then. I quite like being called 'quality' 

14 miles tonight with 12 @ MP. All came out under 7 min miling except for mile 9 (7.03), which was uphill and also the mile in which I really started to need the loo. Urgently. Mile 10 was faster as I trod the fine line between sprinting to Sainsbury's as fast as I could get there, and not jiggling my insides too much. Mile 11 was 7.00, starting uphill on legs that had stiffened up having been sat in a convenient convenience for a good 5 mins. I pity the poor sod who was in the cubicle next to me when I got in there . I think maybe I need to eat a bit less during the day when I'm doing a session like this at night. I couldn't help but think of MM and his sacrificed hat...

21/09/2012 at 22:53

Speedy - sounds like you've discovered the technique for the assault on a sub-3! Tough session, well executed.

Not so sure whether to go out for a 2 hour run tomorrow (as I need to get back in time to leave the house again at 8.30) or whether to wait until Sunday for a proper length long run. After a recovery run this morning, followed by badminton at lunchtime and a slight niggle, I suspect that I'll make tomorrow a rest day and then try and avoid going mad on the vino tomorrow evening.

21/09/2012 at 23:10

Nice 14 miler Dylan Man. Agree 3.08 is still a good time, but with expectations of a sub 3 would be a tough one to swallow. Another proof of go off steady & negative split. BUt good point Minni about not doing enough long runs. I think it's okay to assume a possible sub 3 off a low 1.2x half time, but you have to do the respective training to back it up

Good statistics PMJ.

Good report efc col. 11 seconds off a PB has got to be celebrated - 2nd fastest half marathon ever? Maybe without the volume of runners/slow pen runners etc you might have cracked your PB? Hope you enjoyed Toulouse!

Good tri results Sloakey And good simmering going on!

Hold on Fraser a 1.24 off road (ish) half marathon is an awesome time - don't knock it! And cracking out a midweek sppesession too - looking good at the moment.

Poasher, get out there and do some Kenyan hills!

Also-ran That sems a big difference in MP mile splits. Was the course you were running undualting?

Mennania - does the fizz normally cross your fingers at part of your session - is that part of the treatment?

21/09/2012 at 23:42

Good session there Speedy. I've always found McDonalds to be the saviour of inner city public toilets. I know what you mean about getting going after a lay off.

Usually go down the track on a Tuesday night, but had to postpone this week. Anyway, turned up tonight and no one else about. Bloke in the office reckoned there would be others comig down, but no one did so had the whole tarten track to myself! 25 x 200m in 39 seconds each with 20 seconds recovery inbetween done & dusted. Was on the cusp of it going dark and they only had one spot light on, guess they were saving money as my £3.40 fee doesn't stretch to all 4 lights being on!

22/09/2012 at 06:12

Good works on the HMs EFC-Col and Fraser.

Nice dilemma to have on the MP pace AR

Looking good on your MP Speedy

Fraser - I will also be at Abo

Back home after 26 hours of travel yesterday , and 7 meals .   Not really what I would call a rest day as most of it spent in an aircraft seat.  38 miles in 3 days Tuesday to Thursday is quite a bit more than I'm used to so proper rest day today before tomorrow's LSR.

22/09/2012 at 06:52

Speedy - excellent MP run; glad you made it to Sainsbury's in time.
KR  - stonking set of reps; well done.
Bike It - have a good recovery from a day or so in an aeroplane.
10 slow miles for me to round the week off this morning. Now into base training and my average pace for the week has dropped by over 30s per mile.

22/09/2012 at 07:33

Man flu has struck here- not the same one you got I hope Speedy. So I'll volunteer for parkrun this morning and hope it lifts tomorrow. Another challenging week for mileage 

22/09/2012 at 08:37
JD3, the fade won't happen if you set off slow enough - taken me 8 to learn this and to remember a thread motto "don't be greedy" (and "don't try and bank in the first half cos you'll pay for it" but that's not quite as catchy)

Cutting it fine by the sounds of it Speedy! Won't be long before you start to enjoy the fun of outdoor pursuits and have to improvise on cleanup material a la Keir

27hours - uurrrghhh

Enjoy the plods Gul!

Get well soon OO - currently on high dose Vit C and first defence here with house full of I'll people. This time of year is always the same with those pesky school kids mingling together.
22/09/2012 at 09:34

Hope it doesnt linger OO

The fizz has tried everything else KR! Poor core is their current thinking so am strengthening that - hopefully the extended layoff will do the job by default anyway. Nice set of reps too.

Eventful MP session speedy -  but arent you taking Sainsburys 'no quibble return policy' a little far?

 

 

22/09/2012 at 11:01
CC2 - Speedy Goth wrote (see)

Oh, well, that's all right then. I quite like being called 'quality' 

The second you came inside 3:15 at VLM 2011 was the precise point you went from good to quality. Abo 2011 and V:LM 2012 were just steps up from that. If MP is 7 spot on, that give 3;03 or 3:04, is that the plan for Abo and then 2:59:59 in VLM 2013? I would love to be able to get into the same thought process and groove that you are in and just lower the time by a few minutes each time.

parkrun for me today in 19:26, going in the right direction but all taking far too long for my liking. Nevertheless, it marks the end of a 13 day streak of running each day and 80 miles in total which looked improbable only a month ago.

22/09/2012 at 11:43

good work Speedy, and impressive streak PMJ

Bromley Park Run for me and a certain overseas guest (had to dash off mate to watch son's rugby - couldn't find you to say ttfn).  It was a mob match for our club vs another one, good turn out for both, results awaited.  I struggled to keep the early pace going and a couple of the 'other lot' got a gap on me that I couldn't quite close.  Didn't see the 1km or 3km markers so took splits at 2km (7:21 ..... bit quick) and 4km (7:36) and a last km of 3.44 (if marker accurate) for total of 18:42.  Happy with that, equals season's best and best ever is "only" 18 secs faster. 

Will pop out for an hour & a half after lunch as that's my best option of getting some miles in this weekend

22/09/2012 at 12:49

Nice parkrunning from Jezza (long time no see!) and PMJ.

Speedy: we've all been there (well, not that particular branch of Sainsbury's, but metaphorically).  Hopefully just a one off.  Incident aside, you're clearly in good shape for Abo and over the man flu.

Mile reps for me this morning.  First was an absolute shocker (6.38) and my quads felt awful (I think because I did quite a lot of cycling on Wednesday and Thursday for the first time in ages to get to and from a first aid course); I then gave myself a bit of a talking to, because my lungs felt fine, and the next two were more respectable (6.22 and 6.20), although I'd rather been hoping for 6.25, 6.20, 6.15 to move up through the gears.  Still, for an early morning solo session it'll do.  Short-ish long run tomorrow (10M) and then an easy week before the Bristol half

22/09/2012 at 15:00

I'm not doing Abo, I'm doing Munich. But otherwise, yes, 7 min miling is the plan. BUT, I think that will get me 3.05.xx as I'm bound to run over distance. I may have a crack at sub 3 at VLM (if I can ever enter the bliddy thing - still says 'keep checking back') but realistically it's more likely to be 3.05 at Munich and 3.02.30 at VLM. Between Abo 2011 and VLM 2012 I only took off two and a half minutes, and the faster I get the more difficult those minutes are to shave off. 

It's always hard to do solo reps Jools, and first thing in the morning has to be the worst possible time! 

Gentle recovery run this morning, then a weights session in the gym with a GB athlete. He's recently had surgery on his knee and can't run until next summer. Can you imagine having an international elite level career ruined by... wait for it.... standing up funny from sorting out his pile of DVDs. Seriously. I think he's bored. He's also almost qualified as a personal trainer and until recently was an elite 1500m runner and pretty decent 10k runner too (I think his PB for 10k is just over 30 mins). If he'd like to be bored in my direction more often I certainly won't say no! 

22/09/2012 at 20:49

Trying to imagine what the shoppers thought when you burst into Sainsburys and sprinted to the toilets

Well the parkrun was an education today. I was recording finishers at the end and stayed for the very last ( 40+ minutes). I'm usually away in 20 after my run, so it was interesting to see what an effort 5k is for some people. Quite uplifting really.

Still feeling a bit crap and full of snot but with the Redcar half next Sunday I need to get out tomorrow and salvage something from the week. See if I can last for 18.5 to give me a 35 mile week .

23/09/2012 at 07:24

Sorry, Speedy, I do know you're doing Munich really, just had a mad 5 minutes!  

In Cambridge for a uni reunion and just off to do my 'long' run of 10M - I daren't wait until I'm back in Bristol because the heavens will have opened!

Take it easy, OO - you don't want that cold getting any worse.  Lap course for you, and bail if the breathing gets too bad.

23/09/2012 at 08:11

OO - I wouldn't even bother with the long run. Just let the cold run its course and it will be gone by next weekend. Running now will only prolong it (she says from very recent experience!!!)

Luckily the loos in Sainsbury are right next to the door. 

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