Sub 3h15

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

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09/11/2012 at 15:50

Does anyone fancy pulling together a list of all the lists that have been created on this thread?!

09/11/2012 at 17:52
In loving the competitiveness of this thread. Who can post the tidiest list!
09/11/2012 at 18:22
Thanks Minni!
09/11/2012 at 22:11
Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub....
Feb 2 - Poacher - Thames Trot 50 - sub 7:15
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub...
Mar 17 - Moof - Reading HM - sub Wokingham
Mar 17 - Lunchtime - Reading HM - sub 1:30; Jools PMP
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher + Keir - VLM - TBC
April 21 - efc-Col - sub 2:57
April 21 - Moof + Jools - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - SBD + Minni - VLM - sub 3:15
April 21 - Freemers - VLM - sub 3.20
April 28 - Slokey Joe - Manchester - sub 3:00
April 28 - Knight Rider - Manchester - sub 3:10
April 28 - Bike It - Manchester - TBC
May 6 - Lunchtime - Milton Keynes - sub 3:15
May 12 - DS2 - Halstead - sub 3:15
June 2 - Bike It - Comrades - sub 8:30
09/11/2012 at 22:16
Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub.... OO- sub 80 
Feb 2 - Poacher - Thames Trot 50 - sub 7:15
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub...
Mar 17 - Moof - Reading HM - sub Wokingham
Mar 17 - Lunchtime - Reading HM - sub 1:30; Jools PMP
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher + Keir - VLM - TBC
April 21 - efc-Col - sub 2:57
April 21 - Moof + Jools+ OO - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - SBD + Minni - VLM - sub 3:15
April 21 - Freemers - VLM - sub 3.20
April 28 - Slokey Joe - Manchester - sub 3:00
April 28 - Knight Rider - Manchester - sub 3:10
April 28 - Bike It - Manchester - TBC
May 6 - Lunchtime - Milton Keynes - sub 3:15
May 12 - DS2 - Halstead - sub 3:15
June 2 - Bike It - Comrades - sub 8:30
09/11/2012 at 22:16
Think that worked... That's a first for me, I normally f..k the lists up!
10/11/2012 at 06:01

Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub.... OO- sub 80 
Feb 2 - Poacher - Thames Trot 50 - sub 7:15
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran maybe
Feb 17 - Also-ran - Bramley 20 - PMP
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub...
Mar 17 - Moof - Reading HM - sub Wokingham
Mar 17 - Also-ran - Reading HM - sub 1:22
Mar 17 - Lunchtime - Reading HM - sub 1:30; Jools PMP
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher + Keir - VLM - TBC
April 21 - efc-Col - sub 2:57
April 21 - Moof + Jools+ OO + Also-ran - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - SBD + Minni - VLM - sub 3:15
April 21 - Freemers - VLM - sub 3.20
April 28 - Slokey Joe - Manchester - sub 3:00
April 28 - Knight Rider - Manchester - sub 3:10
April 28 - Bike It - Manchester - TBC
May 6 - Lunchtime - Milton Keynes - sub 3:15
May 12 - DS2 - Halstead - sub 3:15
June 2 - Bike It - Comrades - sub 8:30

10/11/2012 at 08:31
8 mile aerobic last night (week 3 PD recovery). First non recovery pace since marathon. Ran to heart rate rather than pace. Based on MP of 6.50ish, aerobic pace should be around 8.10 to 8.30ish. Corresponding heart rate 70 to 80.

Kept heart rate at early 70s and ran at what felt like a very easy pace not much different than recovery feel. Was shocked when I got back and checked average pace was 7.49. Too fast but heart rate was low. Recovery complete?
10/11/2012 at 08:48

Time to smash some shorter distance PB DM?

10/11/2012 at 09:23

Sounds good DM.

For me, I seem to be spending more time warming up & stretching than running these days. 5.30 to 6.15am - stretch / warm up (quick stop to update the event list). Off out on a slow run and once again by mile 5 discomfort/pain visits me. Managed a further 5 miles by stopping to stretch every 1/2 mile. Think I have at least two more weeks of short recovery runs, so the focus is on the strength programme from physio, an d some cross training.

 

10/11/2012 at 10:15
AR- sounds like your are exercising maturity and sense in your comeback trail. Well done.

Kier- my thoughts exactly. Going to try a little vo2 max session next week and see if I'm ready for new local park run. Havnt recorded an official 5k time yet on my travels and would like to kick off with a nice sub 18 if possible.
10/11/2012 at 10:48

Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub.... OO- sub 80 
Feb 2 - Poacher - Thames Trot 50 - sub 7:15
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran maybe, PMJ same or better than this year 79:34
Feb 17 - Also-ran - Bramley 20 - PMP
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub...
Mar 17 - Moof - Reading HM - sub Wokingham
Mar 17 - Also-ran - Reading HM - sub 1:22
Mar 17 - Lunchtime - Reading HM - sub 1:30; Jools PMP
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher + Keir - VLM - TBC
April 21 - efc-Col - sub 2:57
April 21 - Moof + Jools+ OO + Also-ran - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - SBD + Minni - VLM - sub 3:15
April 21 - Freemers - VLM - sub 3.20
April 28 - Slokey Joe - Manchester - sub 3:00
April 28 - Knight Rider - Manchester - sub 3:10
April 28 - Bike It - Manchester - TBC
May 6 - Lunchtime - Milton Keynes - sub 3:15
May 12 - DS2 - Halstead - sub 3:15
June 2 - Bike It - Comrades - sub 8:30

Looks like I am really tidying up 2012 already. Injuries took out a big chunk of the summer and a couple of weeks ago in the middle of an easy 6 I got pain in my foot again after 200 miles in 5 weeks of gradual rebuilding. I saw a podiatrist and there is nothing wrong mechanically so it is a stress fracture or bruised bone which means I can run and I have insoles to take the impact off the fifth metatarsal and it should clear up. Our club champs has finished and I got 3rd age graded (on a good day I should have got 2nd so a bit down on that) and 6th male (happy with that as the 5 ahead are all sub-75 half guys). There is one race for the 2013 champs in 2012 and one silly one at the start of 2013 so I will try and be in form for those but then Wokingham Half in Feb is the next real target.

My aim for 2012 wa a whole bunch of 80% WAVAs having got one in 2011. I got two onto po10 and one that was ARC so 3 is better but not the bunch I had hoped for. VLM was 78.75% and I knocked off a few parkruns in 79.xx but that 80.00 was elusive. If  Ihadn't of doen VLM then I am sure I woudl have picked up a bunch more at shorter distances and maybe also avoided the injury but no point looking back: VLM 2012 was a great day for me and I will take that result and be happy with it.

10/11/2012 at 15:06

Are you not running VLM or another spring marathon this year PMJ? 

10/11/2012 at 15:12

Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub.... OO- sub 80 
Feb 2 - Poacher - Thames Trot 50 - sub 7:15
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran maybe, PMJ same or better than this year 79:34
Feb 17 - Also-ran - Bramley 20 - PMP
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub...
Mar 17 - Moof - Reading HM - sub Wokingham
Mar 17 - Also-ran - Reading HM - sub 1:22
Mar 17 - Lunchtime - Reading HM - sub 1:30; Jools PMP
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher + Keir - VLM - TBC
April 21 - efc-Col - VLM - sub 2:57
April 21 - Moof + Jools+ OO + Also-ran - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - SBD + Minni - VLM - sub 3:15
April 21 - Freemers - VLM - sub 3.20
April 28 - Slokey Joe - Manchester - sub 3:00
April 28 - Knight Rider - Manchester - sub 3:10
April 28 - Bike It - Manchester - TBC
May 6 - Lunchtime - Milton Keynes - sub 3:15
May 12 - DS2 - Halstead - sub 3:15
June 2 - Bike It - Comrades - sub 8:30

 

Edited: 10/11/2012 at 15:12
10/11/2012 at 16:25

Sounds like you have recovered well, DM and agree some short races could be a great plan.

Hope you continue to recover, AR.  No harm in keeping under 5/6M for a week or so to let things settle.

Gwent League for me today; 21st which is a few places below last time, but general consensus is that the standard overall was a little higher, so I'd say I held my own.  Fingers crossed that we packed sufficiently well (17, 18, 20, 21 and 31) to move up into 2nd place in the League.

10/11/2012 at 17:43

Minni, that was a very bold change to the event list

Jools, XC is the one thing that may persuade me to join my local  club, thats for next year now though. Typically what sort of distances are run, and are spikes necessary to avoid bambi type running form.

Spent one hour on some strength work this pm. Hips and glutes are already feeling it.

10/11/2012 at 18:21

XC is the main area of athletics where sex discrimination is alive and well: today the women ran 5.8k and the men ran 10.3k.

10/11/2012 at 20:50

Gender discriminate XC for me too today at the North Mids league in Kettering (quite how Kettering can be described as 'North' is quite beyond me, it took an hour and 20 minutes to get there from Nottingham!) Roughly 7k for the girls and 10k for the boys round the most boring XC course I've ever run. Knowing how unfit I am post marathon, post lurgy and post holiday I opted to take it easy. From halfway round the first lap I was passing people all the time, targeting girls ahead based on clothing choice mainly - football shorts, overdressed, white vest, supermodel (she was very tall and slim) until I got to the second half of the last lap where I had a big gap ahead of me. Luckily I'd saved enough and managed to catch the girl ahead and also her clubmate in a sprint finish. Only 20th compared to 16th at the last one in this league, and consensus was that the field wasn't as strong, so it was even worse by comparison. Ah well. No team back-up either. I was the only girl from my club. 

AR - it depends on the course. Most of the XCs I run need spikes, but some folks run in trail shoes/fell shoes. Not all courses are equal, some have tarmac mixed in. 

Proper XC tomorrow in the East Mids league, shorter courses but usually tougher. 

10/11/2012 at 22:53
Keir wrote (see)

Are you not running VLM or another spring marathon this year PMJ? 

No: that has always been the plan so injury hasn't changed it. Marathons are fun but consume a lot of time and so they need to come in and out on cycles to give other distances a chance. Also age plays a part: this year I ran VLM aged 46 so my GFA wil hold out till VLM 2014 when I am 48 and hopefully extend it again for another run in 2016 when I will race as a V50. There is some sort of evil master plan to run 2106 from the championship start so if I can run a 2:45 marathon after 1 Jan 2014 then that will see me good for VLM 2016. This ost likely means a back to back campaing so autumn 2013 (maybe Newcastle as that is the BMAF champs race) and spring 2014 (VLM). I will race a 20 miler in the spring as that will be a thing I haven't yet done in my campaigns and this year 20 miles is my best ranking at 22 for my age group nationally and I reckon a raced one woudl get me close to top 10.

I will be at the 23 mile mark next year on a water station so expect some cheers if I recognise you (some easy, others harder avatars to figure out).

11/11/2012 at 05:34

Freemers - good luck in Stowmarket today.
DM - promising 8 miler there.
AR - take it easy and keep that focus.
Jools - nice result in the Gwent League.
Speedy - well done on the XC; sounds like you managed to keep the boredom at bay with the clothing based tactic.
Finally reached 40mpw again with a slow 12 miler yesterday. Later on in the morning, I caught my left black big toe-nail on the back of my right heel and nearly ripped it off. Ouch! Hoping it won't stop me from running tomorrow.

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