Sub 3h15

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

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26/12/2012 at 19:39
1hr on the spin bike this aft and just got back from a tough 1hr session in the pool - feeling like I deserve a Christmassy treat.
26/12/2012 at 20:07

SJH - Without a doubt, after the bike itself and cycling shoes, tribars are the best improvement you can make to your bike for: 1. Speed (aerodynamics) 2. Comfort (your back is supported through your elbows rather than all the weight being held up through your lower arms and hands). I would put them above light weight / aero wheels as a time improver. They are also happly the cheapest improver you can buy. Alloy ones weigh about as much as carbon ones (500g) and can be bought for £30 approx 2nd hand on fleabay. 

26/12/2012 at 20:10
Poacher - I had headphones on. Even though it was a fantastic interview I'm not sure they would have considered it worthy Christmas Day entertainment!
26/12/2012 at 20:13
I wore ad tempos for VLM 12 and they felt pretty comfy, but the new ones are a lot lighter. Although I did have cramp at mile 23 and have wondered if the slightly harsh 'ride' contributed to the cramp or just the fact I'm not very used to running 26.2 miles at sub 7 min/mile pace.
To be honest, does a lighter race pair make any difference for that distance? Just gets me a bit more in the zone, mentally speaking.

Go easy on the spuds Scooby. For me it was the roasted parsnips in goose fat, yum yum. I'll avoid the scales to at least mid Jan.
One bottle of theakston old perculiar left, that should just about finish me off for the day.
26/12/2012 at 21:36

All right, I'm a big lad, but I once wore NB834s (remember them? Why did NB have to f**k about with and ruin something that was obviously so popular and worked so well?) at the Madrid Marathon in 2005 and at the end I wept with the agony my knees were in. It felt like someone had doused them in petrol and set fire to them.

Yeah, fancy eating all those potatoes, Scooby - no wonder you felt a bit Damien today. Erm, fourteen? Really?

I didn't feel too bad this morning, having fallen asleep for nearly two hours in front of the telly after lunch. I shouldn't really have necked that bottle of cava mid-morning, but the lunch came off very well, notwithstanding.

So, a brisk 4-miler early as a beautiful sunny day was dawning (6:58mm), and then 9 miles tonight round the city, with lots of people on the streets, most of them smoking and/or on their mobiles/texting.

Stomach getting bigger, but definitely feeling fitter. Turkey sandwiches and beer now

26/12/2012 at 21:47

Forgot to say - Keir, I was once ill over Christmas and God knows it was miserable for all concerned, so I hope you're feeling better soon.

26/12/2012 at 23:35

I wore asics DS racers for VLM last year no problem. On the lookout for a new pair of lightweight now for VLM 13, but I need a bargain.

I had appendicites over Christmas a few years ago aged 45- stands out as one of the most miserable I can remember.

26/12/2012 at 23:44

I have a new pair of Asics DS trainers to try which are a bit lighter than my normal shoes. Unfortunately there is little going on running wise for me - continual battle with a recurring injury and other niggles.

Non alcohol induced sickness for me today following a rather intense VO2 session on the rower. Thinking back, I did have potatoes earlier in the day, so maybe it wasn't because I gave my all to the session.

Enjoyed the MT interview poacher, and currently catching up on Keirs' sub 2:50 thread - lots of good discussion and debate

27/12/2012 at 06:44

RFJ - really tragic news; so sorry.
PMJ - sounds like you're rightly proud of your daughter.
Keir - only just spotted the forum six thingy. Congrats and look forward to reading all about your sub 2:50 campaign in all its gory detail.
Martin - good to hear from you; hope you're having a good Christmas.
Lorenzo - talented young lad you have there!
Speedy - congrats on the parkrun PB - enjoy those jelly babies!
RJ - fat? Don't believe it!
Well done to all those who managed to get out running over the last couple of days. Sounds like people have had some nice presents. I got a pair of new leggings (only hi-viz stripes, I'm afraid) and a compression base-layer. First run since Christmas Eve for me this morning - 8 miles @ 8:35 m/m. Go easy with those turkey sandwiches and mince pies now!

27/12/2012 at 12:42

8 miles yesterday and had the same experience as scooby. Everything was off and it was miserable. If thats what running felt like everytime I wouldnt do it ever again, and to think I turned down all that nice champers, wine and port the day before so i could fit it in. Going to risk a lazy five in a bit.

Keep up with the 'shoe porn' please, I need to buy a pair and dont have a clue where to begin.

Hope you are feeling better Keir

27/12/2012 at 13:11

5 miles today. Felt a lot better than yesterday. Only six cans last night. I ran it a bit too quickly today (8:27mm) whilst my HR was nice and low 71% I am trying to keep the recovery runs in the 60s percentage wise.

 I am going to get another pair of shoes as well. More because the weather is so bad I need at least three days to dry out my current pair. I ran my mara PB on a pair of normal trainers that had 647 miles on them at the end of the marathon. I threw them away the day after, it was quite emotional.

27/12/2012 at 15:09

Thanks for well wishes. Better today. 12m along the seafront at a comfortable 8m/m with 1.5m @ 5.55m/m thrown it to liven things up. Very nice watching the sun rise over the channel, but even better that within 3mins of getting into my car to drive home the heavens opened - 40mpw on the motorway and wipers on full speed.

No need for that Scooby. Where's your sense of loyalty?

Race Jase wrote (see)
I'm fat and unfit but starting to do a bit.

Just so we can judge how true this comment is, could you post a picture of now compared to one of, say, 5 years ago RJ?

27/12/2012 at 15:56

SJ - I'm guessing you have a road bike ? clip-ons aeros are still a good thing, it wont be as aero as a TT bike but the position will enable you to save a few HR beats as you dont use your core as much when you rest on the clip ons, you will also go a bit quicker. Get them on ASAP and get used to them on the Turbo. I simply have some cheapo century ZBs, but they do the job. 1mph faster over 100M is ~20mins saved.

Edited: 27/12/2012 at 15:57
27/12/2012 at 16:24
I also have a pair of asics DS racers which I bought in the summer (what summer). I think OO recommended them. They are pretty comfy and I have worn them up to half marathon with no problems. I do find them a little flat footed, lower heel than I am used to and you can hear me coming a mile off, slap, slap, slap, rather than my usual gazelle like style.
The holes underneath are a daft idea, run on wet grass and you have wet feet. Saying that I may wear them for VLM, if its dry or may wear the tempos. Four months to decide.

12 miles for me this morning and an hours kip this afternoon, I've gone all pro!

SJ- I occasionally go out for a ride (on my bling bike!) With a work colleague who has a set of clip on aeros on his old ally bike. Up on a hilly course I have no problem keeping up with him but on the flat, unless I can draft, he's gone!
27/12/2012 at 17:14


I'm looking to buy a exercise bike. But should I go for what they call a spinning bike or a normal one? Mrs. Ant has asked for one for The Three Kings (6th Jan, when presents are given over here). I've seen a traditional one in a shop for 230€ and was nearly set on it, but now I've had my head turned by a couple of models (remember, we're still talking about bikes here) for just under 200€ on the internet, and these are spinning jobs. What should I do?

Nice miles being put in, esp. by Moof and Keir. I'm off to do 7-8 later.

27/12/2012 at 17:22
Ant - has she got an outdoor bike? If so you could get a turbo to hook it up to indoors.
27/12/2012 at 17:27

Can't help on any of the bike questions; I'm absolutely clueless!

Glad to hear you're feeling better, Keir: that's a tasty marathon target you're chasing down.

I did VLM 2011 (I think) in adizero tempos.  I quite like them although for some reason haven't got on so well with the newer model, but I'll give them a go at the next Prom Run and see how the legs fare.

Just 5M easy for me today after double-digit days back-to-back.  Club Xmas session tomorrow (3 or 4 x 1M followed by mulled wine and soup!).

27/12/2012 at 18:02
Hoping that clip on aero bars are a good thing as we got elder Lorenzito a pair for Christmas!


Hope you recover emotionally Scoobs

Glad to hear you're feeling better Keir - I had a look through your thread earlier today and there's some cracking debate going on already. Have downloaded the Hadd article to read through at leisure.

Rest day (apart from a bit of core work and stretching) as we were driving back down from North Yorkshire. Unfortunately everyone else had the same idea so the journey took nearly 7 hours. Bah!
27/12/2012 at 18:17

Ant - in my (not very scientific) opinion a spin bike is better. You go to a gym don't you? Have a go on both, the spinner is much closer to 'real' cycling, but without the whole falling off issue. 

27/12/2012 at 18:46
Ok keir, I'm a rake compared to my gene hunt days but you know what I mean. Hope the pooing has stopped. Well, not completely but enough tht you won't need to take a hat with you on a run.

Training going well so far this week, I've decided to do the upto 105mpw P&D schedule. Have had to mix things around a bit this week but did 11.5 over two runs on Monday, 13.2 on Tuesday, 14.4 over two runs wed and then 12.3 miles this morning. I've also had a c7.5 hour journey up to Manchester today. Something tells me ill be a touch stiff tomorrow.

Looking forward to things starting to hot up in here over the next few months. Will try to follow and post a bit more than of late.
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