Sub 3h15

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

20,601 to 20,620 of 37,218 messages
16/09/2012 at 16:28
Happy birthday AR. And what a way to celebrate did you also beat your 10K PB?

Happy birthday for tomorrow PMJ and good to see you're back on the racing horse.

Speedy, another sign of how serious you are about being the best you can be. Well done for making a tough call.
16/09/2012 at 16:31

Also-ran - I love your report. Far more entertaining than mine! 

I still wasn't sure this morning. The snottiness and head fog seemed to have lifted but my cramped calf still felt tender. I decided to venture out at 7am for a test run. The leg was absolutely fine, but I couldn't breathe. Not even at 8.30 pace. I tried to up the pace to 6.30 and broke out in a sweat. Got home after less than a mile and immediately started coughing up a lung. Mum came down the stairs just as I got in and said (in reply to the note I'd left saying I'd gone for test run to find out if I was fit to run) 'I take it the answer's no then?'. No indeed. Mum went back to bed and I finished my book before watching the race on TV. It looked like perfect conditions as well. 

16/09/2012 at 18:02
Tough luck Speedy but given how your body was behaving, it sounds as though It was the right decision.

Congrats to AR - not a bad day's work at the office.

Local XC for me this morning - I wasn't planning on taking part after yesterday's long run, but as I was taking younger Lorenzito I took my kit just in case and then race fever took hold of me. 2 laps of an undulating, but not too hilly course and managed about 37:30 for the 5.5 miles so can't complain. Think I was in the top 10 overall and 3rd scorer for the club so hopefully that's got us some more points as we're lying in second place in the series but very keen to retain the trophy from last year.

Rest day tomorrow in prep for volleyball in the evening.
Edited: 16/09/2012 at 18:03
16/09/2012 at 20:23

Bad luck Speedy. I feel the same, gutted not to have got a number and run today. All my club pals got PB's and I suspect sub 80 was there for the taking. I'll just have to wait for Redcar in 2 weeks and hope for similar weather

Great run also ran. The best runs are the ones that teach you something. If you got a PB in spite of mistakes you can only get better.

Must be great to be back racing PMJ- you'll be flying in no time.

16 miles for me this eveningat 8:09 pace- felt very good. Spent most of the day dropping my daughter off in Manchester. She starts a degree in Pharmacy tomorrow so I hope she'll learn all I need to know about drugs for all my ailments.

 

 

    

16/09/2012 at 21:13
Just a quick post, up early for work tomorrow so not got time for a full report.
GNR today race was harder than expected but 82.47 and 251st so not too bad for one of PMJ's slow oldies...Will give a race report tomorrow .

Speedy sorry you where still not up to GNR but a good chance of you not making your A race with wet and chilly conditions.

AR well done on a new PB
16/09/2012 at 21:41
Stonking halves from Also-ran and efc-col, congrats both. Speedy and OOlg, your times will come soon.

Slokey - that tri debut sounds super tough but you did superb.

Good training and "b races" elsewhere, notably Lorenzo and PMJ in latter. Great to see Birch on comeback trail.

My sportiv went well yesterday, although I was a lot slower than the Tour of Brit riders were today up Coombe Bottom. Ooh er. Big hills aplenty.

Lorenzo - ballbuster looks "interesting", might give it a go. Are you in?

Ant - I'll be aiming for 18.45 or so at Bromley on Sat (although that's a bit quicker than I've managed for while). Should be fun.

Keep on keeping on all
16/09/2012 at 21:51
SJ good race and even better report. Honister is well steep and slow even in a car. I understand there is a cycle sportive which does Honister, Whinlatter, Hardknott and Wrynose.....now that's tough.
Speedy - good decision, and deep down you probably know that so time now to regroup and look ahead.
DM - impressive and tough LR, very nice
AR - happy birthday, nice run too
PMJ who are you calling old and slow? There are some pretty quick old g@ts out there
Very lowly weekend for me as to busy to run far, squeezed in 5th and a 1sec PB at Marple parkrun....they all count.
Edited: 16/09/2012 at 21:53
16/09/2012 at 23:04

Speedy - sorry you didn't make it. But agree, the conditions were ideal for running but not for running when ill.  You made the right choice although I imagine you're feeling pretty pi$$ed off just now.

efc - blimey Fast running from you today.  Nice unexpectedly meet you on the bank!

For me - I'm happy.  Wasn't sure where I was at with mixed training of late etc etc.  Anyway finished 1:33.08, which is pretty much where I thought I might be.  Had a great day out - gotta love the GNR!

17/09/2012 at 00:09

Shame you couldn't do GNR Speedy  - keep it in the tank for Munich.

Glad you enjoyed GNR though Minni and a great time time too.

Super time time too efc col, look forward to your report.

Lorenzo - XC already in September, surely not muddy enough?!

Good 5k PB Poacher.

Thought I had got a 1 second PB too at my Parkrun yesterday according to my Garmin, but result came in at equal PB time of 18.19. Went out and did 13.1 miles this morning in 1.28.57 which was tough! Then watched a bit of GNR on TV.

17/09/2012 at 06:29

Sneaky parkrun running from Poacher and KR - shades of Sergei Bubka increasing his WR by a centimetre at a time!

KR - it wasn't muddy at all, but it's a series that runs throughout the year; one race a month on average. 

Jezza - I've not signed up yet, but haven't got the OK from Mrs L last night, I'm planning on getting my name down later today, It's quite expensive, but it's well organised and leaves you feeling you've achieved something. See you there.

Very pleasing GNR performances from Minni and efc-col. Looking forward to all the gory details.

17/09/2012 at 08:28

PMJ - from the more recent reports of the Boundary Run which I've read, it doesn't sound like it's changed all that much. I don't think I'll be doing it. Nice sub 40 10k yesterday. And many happy returns for today.
Lorenzo - very nice early morning LSR and XC running this weekend. Good luck with the volleyball.
SJ - great performance in the Buttermere tri; can't believe it was your first. And I loved the report. After that even the 2 peak run on Sunday must have been a killer.  Enjoy your well earned rest!
Moof - hi there. Hope the 15 miler went ok.
Speedy - sorry things didn't work out for you yesterday; rest up and come bouncing back for Munich.
DM - fantastic 18 with 14 @ MP; all looking very good.
AR - belated birthday wishes; crazy way to celebrate! Great effort and congrats on the PB.
EFC-Col - well done; 82:47 is still a great time.
Poacher - parkrun PB! Nice one.
Minni - good going at the GNR. Aren't you running the GER too?
KR - sounds like you had a great weekend; parkrun PB and a sub 90 HM in training before watching the GNR.
I'm easing off the speed a bit now and looking to slowly increase my mileage and endurance over the next few months; started the week with a mega-slow 5 miles (9:20m/m!)

Edited: 17/09/2012 at 08:29
17/09/2012 at 09:19

Its always tough to follow after a Gul post because he is so completely thorough!!

Happy returns to AR and PMJ,EFC and Minni - sounds like you both had a good day. KR - That was one hell of a training run .SJ - love the report - not sure that tri is for me. Lots of good park run times being clocked up - I wish there was one near me!

17/09/2012 at 11:29
Well done Col!

Nicely nudged PB by Poacher - showing KR how it's done

Good work Minni, sounds like you had a great time.

How are you feeling today Speedy?
17/09/2012 at 14:47
Some great HM times this weekend, well done to efc-col, AR and Minni.

Nice solo HM KR, you should be due a nice new shiny HM PB soon. I recall you are running the great eastern.

Bad luck on the lurgy speedy.

DM- that 18 with 14 @ MP is a tough one and a great confidence booster when you see it through. You've had a solid training campaign following the PD schedule, you must feel your in with a shot of running sub 3.

My 15 miles yesterday was run at a plodtastic 8.09 ave pace, with the last 3 ran at 7.30pace to get that average up a bit. Felt a lot harder than what it should have done.
When I followed P&D, you took the 15 milers for granted, I don't even think they class them as a LSR.
JD3
17/09/2012 at 15:22

DM- I had the same session 18Mw/14@MP today- it's tough isn't it! Though I don't know if it's as tough as the 7M@LTP? 

Either way I was aiming for 3.10pace, and slightly overcooked it to come in at 3.06.30 pace. Pleasing, (and very salty for some reason today.)

If I were you I wouldn't forget 6.45 pace yet- it's tougher on you're own and we've just had a pretty brutal fortnight in the program. With your HM times and the P+D training you've put in I think you're in good shape. There's still a couple more weeks training and then you'll be all nicely tapered up by the 21st. 

Congratualtions to the new PB holders and weekend racers, get well soon to those unwell and happy birthday to Also Ran for yesterday and PMJ for today. 

JD3
17/09/2012 at 15:27
Lorenzo wrote (see)

Jezza - I've not signed up yet, but haven't got the OK from Mrs L last night, I'm planning on getting my name down later today, It's quite expensive, but it's well organised and leaves you feeling you've achieved something. See you there.

It is a bit pricey and properly long - 16 miles running with 25 miles biking between the 2x8, and 5 times up Zig Zag.  Damn right you should feel like you've achieved something!  I'm going to pencil it in, but get a few more weeks of running and cycling in the legs before committing - want to get through Beachey Head marathon first ... longest training run to date is 12m

 

17/09/2012 at 17:25

Hope you have a great birthday PMJ.  I have a hangover today in the form of a bruised foot after yesterdays stumble.

I enjoyed watching back some of the GNR. EFC-Col , and Minni it sounds like you had great runs, but I didn't hear you mention your sprint finish ala Kipsang.

17/09/2012 at 18:19

Moof that's exactly the same pace as my 16 miler y/day 8:09 p/mile- I seem more pleased with it than you though 

17/09/2012 at 18:19
Moof- thanks for the encouragement. I reckon I could have a tilt at sub 3 on a flat course such as Abo, but I'm doing Dartmoor vale which has a couple of challenging hills so i reckon a shade over. Yes you are right about PD, 15 miles are medium mid week runs!

JD3- you sound more confident than a week or so ago. Good news. I didn't find the 7 at LT too bad but yesterday was a toughie. It's a long time on your own to hold your concentration. I feel we've broken the back of the schedule now with only one 20 miler left and mostly bread and butter stuff and into taper. Looking at remaining runs there's nothing that fills me with dread.
JD3
17/09/2012 at 18:53

DM- yes looking ahead I agree there arent any more sessions to fear so much- the LTP and MP sessions I dread for about a fortnight before hand! I'm feeling more confident on the back of the last weeks training- I got a PB on a lap of my town on Sat and was pleased with todays run. A couple of weeks ago I had had to stop several times on a 20miler struggled slowly throguh a LTP session, and had a horrible day out trying to do a HM at MP, but ending up working way harder and coming in in about 1.38- I think in hindsight I might have had a bug.

I think on my next marathon training I will take the essence of P+D, but try and fit some of the LTP sessions onto local 10ks and the MP sessions onto local halfs, just to make them a bit more easy hopefully. 

Speaking of my next marathon, does anyone have any suggestions of a good PB marathon in the spring?

JD3
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums