Sub 3h15

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

23,301 to 23,320 of 37,453 messages
07/01/2013 at 12:08

I've added myself targetting a sub 3 in VLM

Jan 12 - Poacher - Country to Capital 45 - TBA
Jan 20 - efc-Col- Four villages half - sub 82 
Jan 20 - Minni - Brass Monkey - sub 90   OO- sub 80?? 
Jan 20 - Blisters - Gloucester mara - 3:28 (Don't mock)
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran sub 84, PMJ same or better than this year 79:34 
Feb 17 - Also-ran - Bramley 20 - PMP+10s 
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe) 
Mar 10 - Minni - Northumberland HM - sub. 1:31
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 24 - Ant - Maratón de Asturias (MaraNalón) - sub 3:10
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 + Badbark - VLM - sub 3 
April 21 - CC2 - VLM - sub 3.05 
April 21 - Lorenzo - VLM - sub 3:10 
April 21 - SBD + Minni + LB70 - 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 25 -
May 25 - Poacher - GUCR - sub 35
June 2 - Bike It - Comrades - sub 8:30

07/01/2013 at 12:13

Time for me to update my VLM target ...

Jan 12 - Poacher - Country to Capital 45 - TBA
Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub 90 OO- sub 80??
Jan 20 - Blisters - Gloucester mara - 3:28 (Don't mock)
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran sub 84, PMJ same or better than this year 79:34
Feb 17 - Also-ran - Bramley 20 - PMP+10s
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub. 1:31
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 24 - Ant - Maratón de Asturias (MaraNalón) - sub 3:10
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 - SBD - VLM - 2:58
April 21 - Moof + Jools+ OO??+ Also-ran + Badbark - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - Minni + LB70 - 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 25 -
May 25 - Poacher - GUCR - sub 35
June 2 - Bike It - Comrades - sub 8:30

Edited: 07/01/2013 at 12:15
07/01/2013 at 12:39

Wow. That sub 3 train looks fun ...

Jan 12 - Poacher - Country to Capital 45 - TBA
Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub 90 OO- sub 80??
Jan 20 - Blisters - Gloucester mara - 3:28 (Don't mock)
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran sub 84, PMJ same or better than this year 79:34
Feb 17 - Also-ran - Bramley 20 - PMP+10s
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub. 1:31
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 24 - Ant - Maratón de Asturias (MaraNalón) - sub 3:10
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher VLM - TBC
April 21 - Keir - VLM - sub 2.50
April 21 - efc-Col - VLM - sub 2:57
April 21 - SBD - VLM - 2:58
April 21 - Moof + Jools+ OO??+ Also-ran + Badbark - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - Minni + LB70 - 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 25 -
May 25 - Poacher - GUCR - sub 35
June 2 - Bike It - Comrades - sub 8:30

07/01/2013 at 12:40

Badbark - how is your training plan going? Are you finding the lack of non running days an issue or a benefit?

07/01/2013 at 12:56

Keir – Training is going great so far thanks.

I’m up to 65 miles a week and taking a rest day about every 10 to 14 days. I managed a 19 mile LSR with the final 3 at MP on Saturday. 7.5 miles easy yesterday including 8 x 8 second hill sprints, and 6 miles including 4 x 5 mins at 10k pace this morning. I’m niggle free so very happy at this stage. 

I’m really enjoying lurking on your thread by the way!

07/01/2013 at 13:03

Looks like a good bit of training Badbark - going well! What oace did you do the first 16 of your LSR before the last 3 MP miles?

Love the list and everyone's targets. Intersting to see the progression of people and thei targets .

07/01/2013 at 13:31

I'll add myself quickly and read back later.

Jan 12 - Poacher - Country to Capital 45 - TBA
Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub 90 OO- sub 80??
Jan 20 - Blisters - Gloucester mara - 3:28 (Don't mock)
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran sub 84, PMJ same or better than this year 79:34
Feb 17 - Also-ran - Bramley 20 - PMP+10s
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub. 1:31
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 24 - Ant - Maratón de Asturias (MaraNalón) - sub 3:10
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher VLM - TBC
April 21 - Keir - VLM - sub 2.50
April 21 - efc-Col - VLM - sub 2:57
April 21 - SBD - VLM - 2:58
April 21 - Martin H+Moof + Jools+ OO??+ Also-ran + Badbark - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - Minni + LB70 - 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 25 -
May 25 - Poacher - GUCR - sub 35
June 2 - Bike It - Comrades - sub 8:30

07/01/2013 at 14:19

Added self to list

Jan 12 - Poacher - Country to Capital 45 - TBA
Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub 90 OO- sub 80??
Jan 20 - Blisters - Gloucester mara - 3:28 (Don't mock)
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran sub 84, PMJ same or better than this year 79:34
Feb 17 - Also-ran - Bramley 20 - PMP+10s

Feb 17 - Mennania - Wrexham Half - Sub1.25
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 10 - Minni - Northumberland HM - sub. 1:31
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 24 - Ant - Maratón de Asturias (MaraNalón) - sub 3:10
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher + Mennania VLM - TBC
April 21 - Keir - VLM - sub 2.50
April 21 - efc-Col - VLM - sub 2:57
April 21 - SBD - VLM - 2:58
April 21 - Martin H+Moof + Jools+ OO??+ Also-ran + Badbark - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - Minni + LB70 - 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 25 -
May 25 - Poacher - GUCR - sub 35
June 2 - Bike It - Comrades - sub 8:30

07/01/2013 at 14:25
knight rider wrote (see)

Looks like a good bit of training Badbark - going well! What oace did you do the first 16 of your LSR before the last 3 MP miles?

KR – The first 16 were just run easy without much attention to pace. It ended up about 7:45 average which is about MP + 1 min

Over the last 6 months I have been changing from a heel striker to more of a mid/fore foot striker. I’ve adjusted my cadence from about 165 to 180 bpm by listening to a 180 bpm metronome sound on my ipod. Subsequently, due to a running economy improvement my easy pace is now about 7:45 while it used to be about 8:00 for the same HR. 

Edited: 07/01/2013 at 14:31
07/01/2013 at 14:34

Sorry - I seem to have messed spacing up and dont know how to fix!

Had a read back and congrats to Speedy on her County Selection.

A recovery run followed by a 9 miler with a couple at PMP over the weekend. 8 aerobic tonight in the returning rain! Badbark - what did the process of footstrike change involve? I was tinkering with hip alignment trying to get my glutes firing and noticed that this changed my footstrike.

edit for attroshus spelink

Edited: 07/01/2013 at 14:36
07/01/2013 at 14:57

Impressive improvement BB. I seems like you have been putting some good thought and research into your running. Those hill strides you put the link to the other day must have helped. Are you also focusing on your posture / arm carriage? That fast finish LSR is a good one to do early in the campaign. How did the MP bit feel?

Menna the space cadet! 

Blisters    pirate
07/01/2013 at 15:09

Gul, I'm not upset about being ignored, so don't worry....

(I assume that I did mention my 21 mile run, 57 mile bike, and energetic Dad dancing?)

Edited: 07/01/2013 at 15:11
07/01/2013 at 15:24

Jan 12 - Poacher - Country to Capital 45 - TBA
Jan 20 - efc-Col- Four villages half - sub 82
Jan 20 - Minni - Brass Monkey - sub 90 OO- sub 80??
Jan 20 - Blisters - Gloucester mara - 3:28 (Don't mock)
Feb 10 - Moof - Wokingham HM - sub 83; Jools tbc , Also-ran sub 84, PMJ same or better than this year 79:34
Feb 17 - Also-ran - Bramley 20 - PMP+10s
Feb 17 - Mennania - Wrexham Half - Sub1.25
Mar 3 - Dylan man - Bath half - sub 1.22; Jools sub 85 (mebbe)
Mar 3 - Minni - Meadows Half Marathon - MP
Mar 10 - Minni - Northumberland HM - sub. 1:31
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 24 - Ant - Maratón de Asturias (MaraNalón) - sub 3:10
Mar 25 - CC2 - Loughborough HM - sub 86
April 7 - Dylan man - Taunton marathon (prov) - sub 3.10
April 21 - Poacher + Mennania VLM - TBC
April 21 - Keir - VLM - sub 2.50
April 21 - efc-Col - VLM - sub 2:57
April 21 - SBD - VLM - 2:58
April 21 - Martin H+Moof + Jools+ OO??+ Also-ran + Badbark - VLM - sub 3
April 21 - CC2 - VLM - sub 3.05
April 21 - Lorenzo - VLM - sub 3:10
April 21 - Minni + LB70 - 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 25 -
May 25 - Poacher - GUCR - sub 35
June 2 - Bike It - Comrades - sub 8:30
July 14 - Minni - Northumberland Coastal
Oct 27 - Minni - Northumberland Castles Marathon

07/01/2013 at 17:02
Can some kind soul add my name to the list? (can't copy / edit on phone)

7th July: Outlaw Triathlon - sub 12

BB, I'm aiming to make the same transition - shorter stride, better posture, higher cadence, lower drop shoes - where did you get the metronome app from?
07/01/2013 at 17:54

Glad to see the list is getting ever longer! Have been laid low with this pesky virus so not much on here. Only managed 3 easiesh runs last week plus a 50 minute spin on the turbo last night but seem to be better today so am commencing my 18 week 55-70 P&D tomorrow.

Lots of reading back to do!!!

07/01/2013 at 19:54

Slight hiccup on the Jantastic front - I have come down with the dreaded lurgy (aka a streaming cold). I did get my morning run in, but this evening's has been canned in favour of a hot bath. I may still make target if I stop snotting by tomorrow night though.

TR
07/01/2013 at 20:15

bloody hell CC, day one and you're pulling a sickie ! I was plodding along (with my recently under mileage body groaning and snot flying) to keep my end up and you let yours drop on day one.

I keep getting emails telling me that someone or other (i havnt got a scooby who they all are - cos its proper names) is rivalling me ! Whats that all about ? I thought it was a team thing.

07/01/2013 at 20:29

TR - Yeah, I've been getting those - a bit random, I think. It is an individual thing, too, but I can't see the point of rivalling someone i don't know.

Speedy - Have a quiet word with yourself.

Edited: 07/01/2013 at 20:29
07/01/2013 at 20:34
I've rivalled you all - just to add a bit of pressure. heading out now for my first Jantastic run. It's cold, wet and dark...
TR
07/01/2013 at 20:38

Ant - I didnt accept any just in case its no one I know, or it accepts them all (I recognised some of the names). I dont want to go picking a fight with a proper runner. I have 3 non running days a week, and i want to keep them.

Minni - agreed, sack it off and sit on the setteee drinking some wine (I recognised your name - and I ran twice today !).

Edited: 07/01/2013 at 20:39
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