Sub 3h15

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

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07/11/2012 at 11:04

Gul - Sorry to hear your news. Thoughts are with you and yours.

07/11/2012 at 11:16

DS2 -See attached from PnD regarding long runs

 It suggest warm up and first part at slower pace building up to quicker pace at the end.

I assume it holds true for MLRs also.

Managed to grab an hour (7.5 miles) around Chester last night including 1 lap around the Roodee racecourse which measured 1 mile.Building a new facility there so will probably get to see a lot of the course over the next 4 months or so..

07/11/2012 at 11:21

Mennania - thanks. I did read this last night which made me think I might be running too hard. I think the pace I tend to run my long runs at equates more to 7:00mm target marathon pace. What would you consider a MLR to be in terms of distance?


07/11/2012 at 11:58

Gul  Thats tragic news all the very best to you and your family at this sad time.

Oh good more new folk...welcome to the thread.

DS2  does sound like your MLR and Slow LR are a bit on the quick side and Mennania is spot on with his advice.MLR can be between 9m-16m i think.



07/11/2012 at 12:28

efc-col - Yes, I suspected as much. I hate running slower than 8:15mm, but guess for my own good I'm going to have to be more disciplined. The answer is obviously to improve so much that I can run around in under 3 hours!!!

My real problem is that I'm living in the past and believing I'm better than I am. Time to get real me thinks!

Ok - so my 9.25 mile loop just about qualifies as a shorter MLR.


07/11/2012 at 12:48
Sorry to hear your sad news Gul, best wishes to you and your family.
07/11/2012 at 13:01

Gul, really sorry to hear the bad news. I wish all the best to you and your family.

07/11/2012 at 13:06

DS2 P&D 2nd Edition:  Part 2 Ch 7 

General Aerobic - up to 10

MLR 11 to 15

LR 16+

(edited - never use a less than sign or you lose your post)

p.s. I don't have a photographic memory - I bought the kindle version so have it on my PC!)

Edited: 07/11/2012 at 13:08
07/11/2012 at 13:22

Tough times ahead Gul - keep strong.

07/11/2012 at 13:27

I'd call a MLR between 12 - 16m. 

DS2 - I think its always tempting to go faster because it feels so right at the time but we need to keep an eye on the bigger picture.  Lots of miles mean more chance of fatigue or injury and keeping the longer runs a bit slower helps reduce the chance of this.


07/11/2012 at 13:31

SalF - Out of interest, what sort of weekly mileage were you doing for your training for Amsterdam? I know you siad you were doing a weekly midweek 10 miler, what sort of pace was that. Thanks.

07/11/2012 at 13:32

Also-ran - That really helps. Thanks. Expecting to read Chapter 7 in about 3 months time! It would be much earlier if it wasn't for the constant taxi-driving my kids around to various sporting events, dance classes, parties etc, etc.

Have now decided that since my run this morning falls in the General Aerobic category it wasn't too fast. That is a relief! Downside is that I now find I haven't completed any MLR's!

I like paper books but beginning to believe that a kindle version may be the way forward.

07/11/2012 at 13:37

Minni - X-post! Yes, I have to hold myself back. Not always easy but one of the main reasons I've not run a sub 3:15 since I came back to running has been picking up injuries at inopportune times (is there an opportune time?). I will do my best to rein it in. I need to give myself the best possible chance and getting to the start line in one piece would be a good start.


07/11/2012 at 13:37

Read the schedules at the back first DS2. Then go back, skipping through the book to find the theory / explanation for them. You can reduce the weight of the book by carefully cutting out and 'storing in a safe place' the chapters on stretching and nutrition!

edit: formatting

Edited: 07/11/2012 at 13:39
07/11/2012 at 13:43

Keir - was thinking that, but have autistic tendencies and find it difficult to start any place but the front! Perhaps I should cut out all of the pages except the schedules at the back and then it will feel like the front!!!

Besides, at the rate I'm reading the book I'll have completed my marathon before I get to the schedules.


07/11/2012 at 13:47

Keir - I see your PB's are mostly from kent based races. I take it you live in this neck of the woods?

07/11/2012 at 13:49

Yes, but I am quite a way south of where you are, although I work closer to your place.

07/11/2012 at 13:57

DS2, sorry to disappoint, but General aerobic runs should generally be slower than LSRs and MLRs. In range MP+15% to MP+25%. According to P&D.

Bought P&D on my kindle about 3 weeks ago and have read many sections several times over  keeps me occupied on the commute ... 

07/11/2012 at 14:10

Gul Sorry to hear you news, my thoughts are with you and your family.

Edited: 07/11/2012 at 14:11
07/11/2012 at 14:15

Gul - so sorry to hear your news. I hope you're all doing OK. 

I tend to run my MLR (10-16 miles in marathon training, shorter if not) quite slowly. Usually about 8.15 - 8.30 pace compared to LSR pace of 8.00 - 8.10 (soon to be revised to 7.50 - 8.10 though ) There are three reasons for this. 1. I run the MLR either the day after or the day before a hard intervals session (depending on the time of year). 2. I run it on a hilly route whereas the LSR is flat. 3. I run it mostly with my running club so have to run at the group's pace. 

Intended to go to the gym this morning but I didn't wake up until after quarter past 1. Oops. No time now. Will make club tonight though. 

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