Sub 3h15

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

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20/11/2012 at 13:45

Cheers all, will just get out and give it a chance to settle in then over a few sessions. When I explained to the missus I was off on another campaign I suggested Iwould do the bulk in the morning for the same reasons as DS2, Keir and others.

I tend to do my long runs without fuel or water in any event so will probably just eat a sensible high carb based evening meal the night before. Will trial it tomorrow on a mlr of around 8-10 miles.

20/11/2012 at 15:18

Woke up this morning with an awful pain in the neck; have very restricted range of movement and so, in the absence of physio/sports massage availability at the practice I usually go to this evening, am opting for chiropractor.  Never been to a chiropractor so not sure what to expect but just hoping it does the job...

20/11/2012 at 15:22

Hope you sort your pain in the neck Jools. Dodgy pillow? It appears as if Gul isn't the only one who is stiff first thing in the morning. 

20/11/2012 at 15:28

Jools   but hope it works.

20/11/2012 at 15:46

Jools - ouch! Might have cricked your neck in the night? - I did that once and it was the most pain I have ever been in, couldn't move my head at all. I went to a chiropractor too - not that pleasant at the time but more because of the pain I was already in rather than anything he did to me. In my case he reckoned a couple of the facet joints in my neck had got misaligned and he seemed to do the trick adjusting it back to the right place. Ached a bit for a few days but as right as rain soon enough.  I have also invested in a really good pillow that moulds to my shape - best money ever spent.

20/11/2012 at 18:22

Minni - that site is defo not my doing. I am aware of Fanuary as a friends wife is an air hostess, her and her chums have (apparantly) been discussing which "do" they are planning. There's the Hitler, the landing strip, the Jackson 5 afro, the Kojak......

DS2 - no probs running 20s on no fuel, I build the long run up to 20 over a few weeks, and my early 20s are all slow too, so there's no sudden surprise. I only do a few progressive ones later on, if I feel the need I could always carry a bottle or a gel. But its more important to eat a lot the evening before really. Mind you at the moment I'm only running 5s and 6s mostly but some are doubles so I would struggle big time to run 20, however I will build up the long runs over Dec and January, so I'm ready come Feb.

Edited: 20/11/2012 at 18:23
20/11/2012 at 20:57

Belated birthday wishes Lorenzo

Quite a few onboard are taking part in Movember. I will have to ask the ladies for their plans. As well as having to shave myself for a hernia operation I have also had the joy of a needle in the (look away now) scrotum.

I am currently running after work, as I struggle to get up in the mornings. However, I find if I have no choice, it takes me a week to get into early morning running and then I prefer them.

I was planning on a cut back this week. After working later than hope for I decided not to go for a run. The guilt got to me and forced me out. I somehow managed to go from running 8 miles slowly to running 10 miles progressively.
First mile was 7:37. Came out miles 0-5 at 7:22, miles 6-10 at 6:51 (aiming for sub 7, but for some reason 6:51 has a nice feeling to it). This included a 6:34 final mile through the tunnel at Monaco. Some event had just let out so the pavement was completely full, so I had no choice but to run on the road (in the tunnel). Not the most sensible but it gave me a focus, as for some reason drivers (tourists) have a tendancy to speed through that particular area.



20/11/2012 at 20:58
There's a really good section on carbs vs fat utilisation and how to periodise nutrition to maximise your body's ability to burn fat as fuel on the "talk training" section on the "talk ultra" website - chap called Marc Laithwaite describes it really well. Highly recommend it!

Hope you get straightened out Jools!
20/11/2012 at 21:01
X post - no one should ever have to experience a needle there Scooby. I'll have a moment of reflection to consider what you went through.....
20/11/2012 at 21:12

Thanks for the tip SJ. I'll give it a listen.

20/11/2012 at 22:37

I am absolutely not a morning runner. I like to spend my mornings asleep in my bed. I also can't run without fuel. I've tried it a couple of times and my form is dreadful and I bonk after a couple of miles. I have no problems training until 9pm though. 

Gul - how is your dad in himself? Is he glad to be home?

Minni and Jools - recovery vibes coming your way. 

Racing Weight - I've read it. It will tell you absolutely nothing that you didn't know already, but it tells it in a nice, concise way. If you need reminding about what you do actually know, then it's worth a squiz. 

Hills for me tonight. Didn't get out of work in time to go to the intervals session, and I had vaguely decided that hills would be of more benefit than the scheduled 900s anyway. I can't say I enjoyed it, but needs must!


20/11/2012 at 23:12

Definitely early morning runs for me - sets me up nicely for the day ahead. Endorphins and all that jazz. Unless it's a short recovery run (in which case it's a quick sip of water) then I'll have about 350ml of sports drink before I head out; like Minni, anything more than 15 miles and I'll have a bit to eat before I go as well.

Can't do solo evening runs - the only thing I've ever managed in the evening is a track session. 

Hope Minni and Jools recover OK from various aliments.

20/11/2012 at 23:38
Scooby AARGH!!
Joolska hope it goes/went OK. Not used chiropractor but had been to various osteopaths over the years which must be pretty similar and they have worked wonders. Acupuncture is also worth considering.

Minni - IMHO there's a tariff on long runs a bit like carbon offsetting, meaning that fewer and longer can be as useful as more and shorter. Eg 1x22 might be worth 2x19. Or 1x26 could equate to 2x21. I find running a full mara at 15-20min slower than PB is really good training. But it's not for everyone.

Happy late birthday Lorenzo

As for food, have decided to experiment more scientifically with high calorie stuff. Next on the list is peanut butter and jam Sarnies - anyone tried that? Sounds gross.
21/11/2012 at 06:14

Hope you had a B/day blast Lorenzo.

Don't mind getting up early for work (e.g. today) but if I run I'm cr*p early doors.

I'm also having an unpleasant operation at the dentist on Friday to fix a dodgy implant- may scupper my parkrun plans .

How'd the neck manipulations go Joolska?

21/11/2012 at 07:31

I started out doing long runs on air but as they got longer I definitely felt tired at the end so I switched to having 500ml of water and a peanut butter and jam sandwich on the drive into work so it was 06:00 up,, 06:10 in car and driving, eating and drinking, 06:45 in office check emails, 07:00 leave for run, 09:30 back and in the office after 20+ miles.

21/11/2012 at 08:09

I don't mind getting up and running on nothing more than a mouthful of water, but I've not tried it regularly, and haven't tried it on anything more than a recovery run. The time wasted digesting breakfast is one of my pet hates though.

I was just wondering two things - is getting up to maximum HR in training a good or bad thing? 

and is it possible to edit the laps on a run once it's done (on a Garmin)- I did intervals yesterday, and for one reason or another I didnt get any lap markers, just the autolap miles, is it possible to edit the data so that I can seperate the run into Warm Up, Interval Rcovery etc, Cool Down


Edited: 21/11/2012 at 08:10
21/11/2012 at 08:36

Jools - How's that neck this morning?

TR - that looks like good advice to me and a plan I could follow in building up to 20+ without food/drink etc. PMJ - similarly, and good use of time! A bit dangerous reading emails before you go out though? I could see myself getting drawn in if there was an issue and miss my run!

Scooby - Nice running there!

Slokey - thanks for the info on the carbs vs fat thing. I shall take a look.

Lorenzo - Happy belated birthday. Hope it was a good 'un!

JD3 - I always see breakfast as wasted time as well. However, my wife can't function at all without food & caffeine inside her so I try to avoid talking to her until she does! Going out early for a run means she's normally eaten and therefore civil by the time I get home!

Apologies if I've missed anyone!

Listened to my body this morning and resisted the temptation to run again. I had felt really tired and run down last night so made a decision not to run this morning. After a good nights sleep I felt much better but will settle for a core session tonight instead - in the warm and dry!

21/11/2012 at 09:41

No miracle recovery.  I was a bit underwhelmed by the chiropractor.  I have a sports massage booked tomorrow anyway so I'll ask her to focus on my back, neck and shoulders instead of my legs.  I need this fixed because I've got a concert this Saturday and another next Wednesday with a few rehearsals to go to in between!

21/11/2012 at 09:46

Oh crikey Jools! I was expecting you to say thet clicked something back into place and everything is fine now. Maybe it could be good news and be muscular rather than structural then? Not good, either way, with the upcoming concerts. Hope the sports massage has better results.

21/11/2012 at 10:08
I don't usually bother eating anything before an early morning run and rarely bother with any water unless its a bit on the warm side. If running more than two hours I may have a slice of bread with some honey squirted on it.

I think Jools dodgy neck (get well soon) sounds more painful than Scoobys injection in the ballbag unless the doc also caught the nads by mistake. Although I would imagine it looks visually horrifying.
Three injections in your big toe, now that is the mother of all pain!!

Joolska, apologies for putting your neck and Scoobys scrotum in the same sentence.
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