Sub 3h15

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

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29/10/2012 at 11:40
Mennania- as you probably know in a given week there are only 3 business end runs with the rest being fillers/ recovery etc so plenty of scope to rearrange, just need to make sure you have the correct recovery time between long run and mid week tempo/vo2 max. There's one week where you do a 7 miles HM pace run on the Friday and a 22 miler on the Sunday. That was my worst long run and did the 22 the following Sunday again as confidence too a massive blow, but following week very comfortable.
29/10/2012 at 11:45
Oh the only other thing I would add and probably stating the obviously is that that the success of a PD campaign is largely related to the base mileage you are coming off before week 1. Ideally 40 miles a week in build up to starting campaign. PD really emphasise this and crucial if injury is to be avoided.
29/10/2012 at 13:26

Brilliant report BikeIT - well written.

OO - yes Manchester is 28th April, a week after London I think. I was thinking I might do an 18 week campaign and start around Xmas time.

10 tough miles last night. The longest I have run in 2 weeks of inactivity and slightly more beer drinking than normal. Interetsing chat about plans etc. I'm feeling more comfortable running 5 - 6 times a week now it feels normal even not in mara training mode. The last 2 weeks felt strange not going out as much, but I think well needed. I think we all need to take a step back every now and again to recharge.

29/10/2012 at 13:43

Congrats Mini, sounds a tough race, what was the prize?

It's far too early to start thinking about VLM plans for me, I won't start specific mileage for that until end of Jan or Feb time. I will be doing lots of long runs in the mean time but slowly, hilly, and watchless! Based on the fell running success in the run up to Amsterdam, I have found the perfect tune up race 1 month before VLM, the Edale Skyline, 21miles with 4500ft of ascent Jools - I reckon we could get a sub 3 female train going at VLM, as long as you guys don't tell me paces or splits!

29/10/2012 at 14:07
Well done on you GSR result, Jools. pleased to hear no lasting damage from the collision with the barrier and a solid performance.

Great report, BikeIt! It took me right back to my last marathon which was Abo and how I messed up the pacing completely! You did awesome (Californian speak).

Delighted for Minni on the podium finish! Photos please?

Still no running here. In midst of course of oral steroids to try to combat this ongoing inflammation in my Achilles. If this doesn't work there was mention of injection of blood plasma which sounds all rather scary in light of recent revelations about those dodgy TdF cyclists!

Have a good week all. Hallowe'en here which is A Big Thing in America. Am bracing myself...
29/10/2012 at 15:10

Belated congratulations to Sal.

SJ Very well toughed out. You seem to be taking it in the right spirit.

Jools Nice time. How is the foot today?

Minni Very well done, Great time on a tough course, plus a podium finish.

BikeIt Great report. Very well done fighting the head demons.

MsE Hope the achilles sorts itself out. If you suddenly run a 2:30 mara we will know why.

I believe I may have been as drunk as Minni yesterday. Drinking in the house all day and swearing heavily didn't impress the wife for some reason.

No running since my fall last Tuesday. The shoulder hurts when I lift things, so just a slight strain. My logic is better to miss a week now rather than later.

As a sign of guilt, I went out and bought a new shiney pair of K-Swiss running shoes today. All ready for the hills later this week.

29/10/2012 at 17:19

Congrats Bike it. Not only for the PB but a 9 minute improvement on an already good time is quite exceptional.

Scooby you are bad dog.

29/10/2012 at 19:32

Minni - true marathon racer - you know how to celebrate properly !
BikeIt - congratulations on a fine PB - and a brilliant report - shows how decision making and mental toughness is important in later stages - "21st mile I get overtaken – it’s the first time since the early miles and I just go with the guy"  - illustrates you were racing, not just solo time trialling.

29/10/2012 at 19:36
Just a quickie to pop in to congratulate super Minni. Brilliant stuff. You'll be joining the Fred chicks sub3 VLM train soon. Was M pleased ? Your name came up in chat with him at last week. I thought i detected a subtle rolling of his eyes when he mentioned you were running this one

Fancy your wife disapproving of that classic display of British weekend behaviour scooby. Very unreasonable.....
29/10/2012 at 19:52

Haha - well he can eat his words Fraser!

The deal was I hadn't marathon trained and only done 3* 20 miles in the run up.  It was going to be run at an easy pace and I managed to twist his arm and get him to agree to 3:30 pace.  But the truth was I felt quite confident.  I know the course well and I really like it.  It really suits me, possible could be classed as more of a xc course yesterday, with the laps and the hills.  Remember I said a couple of weeks ago that I found Peterborough a bit too flat?

So, I decided that I would set off at around 3:20 pace and see what happened.

I stuck to my game plan of running around 7:40 and didn't allow myself to be dragged off too fast. 7:40; 7:38; 7:35; 7:41; 7:34; 7:35.  Nice first lap.  I felt completely relaxed and not phased at all. 

Lap 2: 7:44, 7:27, 7:48, 7:21, 7:40.  By this stage I was starting to catch up with some of the ladies ahead.  The lady in first position was aiming for 3:02 so she was well and truly out of the picture.  I was probably in about 6th place during this lap.

Lap 3: 7:49, 7:47, 8:07, 7:16, 7:38.  By the end of this lap I was in third place and ran on my own from here on.  Not ideal but I felt totally in the zone and wasn't bothered at all.

Lap 4: 7:50, 7:48, 7:58, 7:58, 7:46.  By the end of this lap knew that I wouldn't catch second lady because she was about a minute ahead of me and was running strong.  But, I also knew that fourth place wouldn't catch me unless something went really wrong, and I didn't feel it was going to.  It was a lovely position to be in and I starting thinking ahead to the afternoon and evening of drinking ahead and realised I didn't have to kill myself on the last lap.  I was going to finish with a good time and in a great position so slack off a bit and enjoy. 

Lap 5: 7:58, 8:24, 8:11, 8:27 (even stopped at this water station and thanked the volunteers!), 7:46, 7:54 (0.3) and through the finish line.

I am questioning my sanity because it was cold and windy with long stretches of mud and water, the headwind was strong going across the moor, and I ran about half of it completely on my own with the next runner a minute or so ahead, and yet I loved every minute of it.  I was even a bit disappointed when I reached the last lap and knew it was going to be over.

3rd Lady, 1st V40, 19th overall in 3:25:17.

I yes Birch, I celebrated properly moving from beer to wine to shots by 11pm!



Edited: 29/10/2012 at 19:53
29/10/2012 at 21:07
That is one class act, Minni! Inspirational.
29/10/2012 at 21:33

I agree. Beer, wine and then spirits - very impressive recovery drinking 

Great report Bikeit and well done on resetting goals mid race to bring home a 3.10.xx. 

Sub 3 beckons for another two sub 3.15ers!

SlokeyJoe wrote (see)
Anyone tried POSE running? I was in touch with a local instructor a couple of weeks ago and might give it a shot when back running.

Does this instructor charge you money to teach you how to run 'properly' by any chance? I looked at this a while back. The runners on youtube look great running, very fluid, upright and a lovely style. I am sure it is better than 'normal' running. But....What is the problem you are trying to fix?

In order to becme a POSE runner you need to go right back to basics and lean to run 'properly' all over again. This will take a couple of years to do properly. It is a bit like typing. I can type reasonably well with 3 fingers. Not beautiful, not terribly efficient, but god enough. If I wanted to type properly I am going to have to totally relearn and spend a couple of years retraining myself. Is it really worth the effort? 

Look at your cover of P&D. I think the photo was taken at a marathon world champs or Olympics.

Check out the Mongolian guy. I am not saying Mongolian's are world class runners, but that is one hell of a heel strike. Yet he is in a world championship level event. RJ is another heel striker, yet obviously not slow.

Sure, there are little things we can focus on to improve our form slightly. This winter I am following these tips and am currently trying to stand up straighter, hold my hands higher (a constant issue for me) and take smaller quicker strides. But these are just things I am thinking about occassionally. I am not trying to relearn everything (and paying someone for the privilage). 

Like all these running fads - barefoot, POSE etc I think it is a great alternative if you are having problems. Barefoot Ted tried everything possible before he finally found that running barefoot solved all his woes. However even someone as enthuastic as he is, says that unless you are suffering from repeated injuries, don't try to fix a non-existant problem.


29/10/2012 at 21:43

Big respect to you Minni on your post marathon result - making your way from beer and wine for a final sprint of spirits. Hope you didn't leave anything on the course!

29/10/2012 at 22:07
Nice trophy Minni, did you drink you booze out of it.

Bike it- great report, its a fantastic feeling when you break tough time barriers. Next hurdle sub3 then?

Keir- thanks for the links you've posted recently. I read through the Hadd article and it makes a lot of sense (or maybe I'm just gullible). It's kind of what I was planning to do up until the new year, lots of slow running. I ran 14 miles on Sunday keeping my heart rate below 75% max, legs felt surprisingly heavy.
Just had a look at a few of those youtube vids, the one with lance Armstrong winning Hawaii half IM in a very impressive time of sub 4 hours! Shame he's such a f***ing cheat.
29/10/2012 at 22:24
Ha, yes Keir, I actually picked up about POSE running from listening to Pete Jacobs talking about how he took his IM marathon down from 3:0x to 2:4x through improvements in form and what he describes briefly in the video is POSE

For me, there is a problem. I get an injury every single campaign and even if a form change doesn't directly make me quicker then a reduced injury rate will give me a much higher consistency which will make me quicker anyway. I've been trying some of the things he advocates for the past few months and I'm sure it has helped but it is a) difficult to break out of bad habits and b) not easy to spot your own bad habits - which is where I think another set of eyes might help. I think I'm going to give it a go since I spend plenty of money on physiotherapy so a portion of that budget should be spent on preventative measures

Minni!! Rockin' photo there girl - nice one
29/10/2012 at 22:41

Makes sense in your case then SJ. Was it a competitor radio interview with PJ? I heard it over the summer and it got me thinking about form. I am generally a slouched shoulder person and my arms hang low when running (think Orangatan with longer legs, and not as ginger). Now every easy run I do I concentrate of keeping my arms at belly button height. It gives me something to think about. 

29/10/2012 at 22:47

That's better Bike It! Great report. 

Minni - loved your report too. Quite how you can enjoy that hideous course is beyond me though! First lady was the girl that Sal and I ran most of VLM with this year. Who was second? 

I appear to be coming down with something, which is bloody typical as I go on holiday on Wednesday. Temperature, sore throat.....

30/10/2012 at 07:15

Excellent progression....through the drinks selection Minni. Sounds like an enjoyable race, wish I'd done it now.  

30/10/2012 at 09:05
Yes Keir it was on competitor radio and there are a few short videos of his on the web. Lovely orang-utan image!

My legs are killing me today - stairs are not my friend
30/10/2012 at 09:42

Just delurking for a mo...I was at the Town Moor with Minni and can confirm the wine was flowing and the shots were revolting...but also that Minni finished the night on coffee and hot chocolate  Actually I didn't see that (I'd gone to bed by then - lightweight!) but was told on good authority!

Speedy - I'm with you on the TM course - even without any mud or wind I'd have found that hard going, just because of all the twists and turns. There were a few places with really sharp turns that just take all the rhythm out of your running. But as an event I thought it was great - the marshals were brilliant all the way round and a good atmosphere. Certainly different from the VLM  Oh, and 2nd place lady was Andrea Dennison (a Bingley runner I think) - she came through the field like a train after a couple of laps which I think was deliberate (starting slowly).

I think yesterday's race was at least 5 minutes slower than a fast, flat, windless course, probably closer to 10 really. So Minni's result was exceptional, especially as she hadn't really trained for it!  I'm not sure 3.15 is within my ability yet (I snuck under 3.30 by 7 seconds), but will train for 3.20 at the VLM and see what happens.

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