Sub 3h15

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

21,581 to 21,600 of 38,241 messages
06/11/2012 at 15:49
All this talk of track marathons and treadmills is making me feel very sleepy.........

There's no such thing as bad weather just bad clothing/equipment! I was looking back through my training journal last winter and one particular run labeled as "bamby on ice" Nuff said! When it's Icey or snowing I head to the fields!

I took delivery of my Silva Trail runner plus head torch yesterday so looking forward to a run through the woods and fields tonight. I tried it out to bring the washing in from the garden last night as the bulbs gone in the external floodlight. Wow it's seriously bright. On full beam I reckon it will dazzle pedestrians.

Looking forward to starting PD 55 to 70 on Monday 26th November and is great as Mondays are rest days. I'm going to stick to the same plan as the last campaign but work paces back from a faster MP and reassess after first two MP runs. Not sure if I'm ready for the all out assault on sub 3 but will aim to get close to 3 with luck.
Edited: 06/11/2012 at 15:52
06/11/2012 at 19:15
Hi Karen, fantastic time at Comrades - any chance I could borrow some of that endurance in April?

Dylan, which marathon are you doing with the plan starting in Nov?
06/11/2012 at 19:20
LB70- slight re-schedule 1st week of December. Taunton 7th April . Only 45,mins drive so get to sleep in own bed which helps with prep. Currently on a recovery from marathon 21st October.
06/11/2012 at 20:03
What's Taunton like? Not tempted as it's got to be VLM for me, just interested

I'm just getting back into quicker stuff after resting following a marathon on the 7th Oct, and have a XC race on Saturday
06/11/2012 at 21:08
Small field 300ish. Part of half marathon which is about 1500, so decent size and well supported. Course is flattish to undulating. One biggish hill but not too bad. Probably not what you would describe as a PB course. Standard is pretty decent. Would take a good sub 2.40 to be win it!

How long did you rest for? I'm itching to get cracking again. New park run near me and desperate to get a good 5k PB which is missing from portfolio!
06/11/2012 at 21:24

Right, I just got back and I've skim read but really, you lot talk too much! I can remember a few things - a win for Poacher, nice one! A PB for Sal, fabulous! And a prize for OO - marvellous! 

I have run all of 3 miles in the past week and I've eaten and drunk all sorts of things I shouldn't in far too large quantities. Back on it tomorrow I suppose. I have a list somewhere of the races I need to enter for the VLM run up, must dig that out and start parting with cash soon. 

Oh, and weekly mileage up to 82, most weeks more like 70 - 75 though. It may take a while to build back up to that from here though 

06/11/2012 at 21:50
I had two weeks of no running, then one week of short easy runs, I then increased these a bit in the following week, with a couple of minor sessions. This week will have a couple of harder sessions (yesterday 6 mins at tempo, then two mins jog rec, then 5x4 mins at 5k pace with 90 sec jog recs) and 45 mins tomorrow with the last 20 at tempo, ahead of Saturday's XC
07/11/2012 at 06:26

Sorry to say I don't think I'm going to get a chance to read back properly; just did a massive skim read.  Apologies to anyone I've missed out, but briefly:
Great report Bike It. Well done again.
Likewise Minni.
Hi to Freemers(fellow East Anglian), DS2, LB70 and Karen.
Good to see all the planning going on.
AR - good to see you back running.
Ant - really hope you see some improvement soon.
Poacher - congrats on the parkrun win.
OOlg - great racing for a podium finish.
Salf - nice PB!
Sad news from me. On Sunday morning, we thought my father had had a stroke, but turns out his cancer has spread to the brain. Busy supporting mum. Work is going mental (new website live this morning). Still managing to plod the base training. Posting may be sporadic for a while. Oh, it was a really nice holiday on the Llangollen canal. Even did a couple of runs along the towpath. Take care folks.

07/11/2012 at 06:44

Take care of you and yours, Gul.

Welcome back, Speedy.

Welcome, Karen - glad my directions to the thread helped (and v. impressed by the Comrades result!).  There should be a decent sub 3.00 ladies' train from the thread!

Bit of a long workday for me yesterday.  Off to run the 10M into work soon.  It's been a while since I did that route - must be marathon training time.

07/11/2012 at 06:52
(((Gul)))

Lots of races being planned. I must dig out the list. Will do it tonight from my home computer.
07/11/2012 at 07:49

Very sorry to hear that Gul, hope you can stay strong through the tough times ahead.

Were you on holiday Speedy- didf you forget to take your kit?

07/11/2012 at 07:52

Thinking of you Gul. Take care.

07/11/2012 at 08:22
Best Wishes Gul, sorry to hear your bad news.
07/11/2012 at 08:47
(((((Gul)))))
07/11/2012 at 08:53

Gul - so sorry to hear your news. Take care x

07/11/2012 at 09:05
Gul, really sorry to hear your news. Take care buddy and best wishes to you and your family....
07/11/2012 at 09:10

Gul - sorry to hear the bad news.  Take care.

07/11/2012 at 10:07

Really sorry to hear that, Gul - thoughts with you  . . . .

07/11/2012 at 10:28

Gul - very sorry to hear your sad news. Take care of yourself as well as those around you.

07/11/2012 at 11:02

Base building continued this morning. Did 9.25 miles at 7:56 average. Felt pretty comfortable throughout and stronger at end than last week. I'm treating this as a MLR at the moment. Can I have words of wisdom please?

Previously I think I have run most of my training runs at too fast a pace. If I'm aiming to get around in 3:15 or less at what pace should I be running these midweek MLR's. I don't feel they take much out of me and, despite my age, I seem to recover well but I get the feeling I should be running a bit slower. I'd sooner not because I don't enjoy plodding much.

Have just started reading P&D, but not enough to know if I'm doing anything right or wrong. All advice gratefully received!!!

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