Sub 3h15

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

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08/01/2013 at 12:40

Sorry Gul, I got 2 weeks off. I shared my B/day cake at work today but snaffled 2 slices

The list is all our planned races Dxb, but you have to be tech savvy to know how to input....

08/01/2013 at 13:22
Lorenzo wrote (see)

Minni, Keir - hats off to the two of you for being able to fit a run in between work and Governors meetings.

I managed to fit in a run on Saturday night when that programme SPLASH with Tom Daley came on ITV. I couldn't sit there and watch that!

Edited: 08/01/2013 at 13:23
08/01/2013 at 13:29
'OO'50 wrote (see)

Sorry Gul, I got 2 weeks off. I shared my B/day cake at work today but snaffled 2 slices

I think that should have been a reply to Birch. At least I got to take 2 days annual leave in addition to the Bank Holidays. And I'm sure the rest of your birthday cake was much appreicated.

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
Feb 10 - RFJ - Meon Valley Plod - Plodding off road
Feb 17 - Also-ran - Bramley 20 - PMP+10s
Feb 17 - RFJ - Bramley 20 - Blocks of 5 progressive
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 3 - RFJ - Surrey Spitfire MP + 60 Secs
Mar 10 - Minni - Northumberland HM - sub. 1:31
Mar 16 - RFJ - Rhayadar Round the Lake 20 TBC
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 / RFJ / Carbloader - 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 5 - Gul Darr - GEAR (King's Lynn 10k) - sub 40
May 6 - Lunchtime - Milton Keynes - sub 3:15
May 12 - DS2 - Halstead - sub 3:15
May 25 - Poacher - GUCR - sub 35
June 2 - Bike It - Comrades - sub 8:30
July 14 - Minni - Northumberland Coastal
Oct 13 - Gul Darr - GER (Peterborough HM) - sub 90
Oct 27 - Minni - Northumberland Castles Marathon

08/01/2013 at 14:07

Badbark - doing a decent length run with a 180 bpm and nothing else going in your ears. Shocker !! I've done quite a lot of recording to click tracks over the years and I can honestly say that would drive me gently mad. Sounds like it's really helped you though

Great to see Birch clocking up some good mileage again

No sympathy for the off work brigade from me....I was hard it over the last 2 weeks too

08/01/2013 at 14:18

Click tracks.  Shudder.

08/01/2013 at 15:32

Looks like there is a new autumn marathon on the horizon: 

Looks like it might be fast. haven't been to York in about 20 years. Any thoughts anyone?

08/01/2013 at 15:52

Badbark - I'm totally intrigued by the metronome thing, so I've downloaded the 180bpm one and will give it a section of my 10-miler tomorrow. It ties in nicely with the four-steps-breathe-in-four-steps-breathe-out thing I'm reading about in Julian Goater's book.

Hope my guts have cleared up by then. It must be all this going back to work business.

Birch - Really pleased for you and hope the progress continues.

Edited: 08/01/2013 at 15:53
08/01/2013 at 16:19

I can verify that running with a metornome works to increase your cadence.  Mine started off at 160.  I'd just like to add that you shouldn't try to do it all in one go.  2 strikes a minute per week is what I followed and not for all of my runs or for the complete duration of the run.  That makes it a more natural progression.  It took me more than 6 months but now I feeling natural running at around 180 steps a minute and faster too according to recent evidence.

Achilles tested and is fine, but now I've got a strain in the opposite calf.  Another mystery for the physio to decode I think.  Anyway, I'm now on 2 runs for the year and easy pace running seems fine 

08/01/2013 at 16:52
I can see a South Korean military style well drilled team running in perfect 180 bum unison in April. Led by brigadier Badbark with Group Captain Ant coming up the blind side. A fine sight indeed...

Jools - not really done in the classical scene I suppose...

Hope your calves start behaving Bike It
08/01/2013 at 16:55
Oooh the list! I've not been in for a day and its appeared 5 or six times already! I'll add myself later on as, whilst I consider myself at least a little bit tech savy, updating the list on my iPhone is bound to end in disaster!

Full read back now - it looks like there's a lot of technical stuff being discussed. I second Jools' comment re the dreaded click track...

5x5mins of 'Efforts', 2min recovery today with a couple of miles tagged on at beginning and end for warmup and cool down. Totalled about 7.5miles so happy. Will post splits/hr/pace later for the stat-addicts when I update 'The List'.
08/01/2013 at 17:05
You won't catch me trying to change my cadence. All sounds a bit bllx. Perhaps you have all got quicker cause you've been running more/got fitter?
08/01/2013 at 17:29

Haven't done much click-track playing, thank goodness, Gul, but you get it a lot for film scores, pop gigs, etc., where it's important that the music is exactly the right speed.  Makes me pretty glad I decided not to play professionally, as it seems musically soul-destroying to me!

08/01/2013 at 17:47

Birch Hopefully the start of a grwat 2013

BikeIt I find sometimes if I have one niggle, my body compensates and the niggle seems to move around various parts of my body. Hope it is nothing serious

Fraser Jingle Wells wrote (see)
I can see a South Korean military style well drilled team running in perfect 180 bum unison in April. Led by brigadier Badbark with Group Captain Ant coming up the blind side. A fine sight indeed...

Freud where are you? Especially worrying with Ant coming up the blind side.

9 miles with 10 x 100m strides. The strides were not particularly quick but all pretty evenly paced.

08/01/2013 at 18:00

BikeIt, similar for me. My achilles is now Ok but now my knee (same leg) seems to be hurting a little. Did 8 miles aerobic yesterday, but dropped the intended (in fact prescribed) strides due to this niggle nonsense.  Last 4 weeks have been 0, 0, 20, 33 miles and I want to get going!

08/01/2013 at 19:08
Oops. Meant bpm unison there Scoobs. Classic typo
08/01/2013 at 20:10

Some good chatting and running going on....

the Yorkshire Mara is getting some coverage, as have seen a bout 10 links or so to it today...

Ref Achilles - 2-3 years ago I was having big issues, one physio advised me to put in heel raisers all my trainers and work boots / shoes, ever since I have had no issues.

Reading Scott Jurek bok Eat + Run... good reading, but he is very full of himself...

Good session here tonight.. 10 mins easy (1.23m / 8.09mm) 20 mins Steady (2.81m / 7:07mm) 20 mins Threshold (3.07m / 6:31mm) 8.33m in total but did the steady bit a tad too fast.... so therefore suffered a tad on the threshold...

Edited: 08/01/2013 at 20:11
08/01/2013 at 20:36

Thanks for the info Badbark - more interesting stuff to add to the mix, Having a full gait analysis done in an attempt to become less niggle prone and will see what that says.

Reat for me today after a  9 last night with 6 sets of strides

Good effort indeed RFJ - looking forward to my MLR tomorrow.

08/01/2013 at 21:31
9.3 miles for me tonight @ 08:27/mile and average HR of 152bpm.

I ditched the strides that were listed in P&D as I'm slightly nursing my left calf, and I didn't want to risk it...

Lunchtime - I think we're both aiming for MK, and it looks as though we're currently at a similar level. Will be good to see how we both progress over the next few months, and if all goes to plan maybe we can help pace each other around?

Lorenzo - I think from my previous lurking that we might be fairly local to each other - whereabouts in Surrey are you? I'm in Ashtead, nr Leatherhead.
08/01/2013 at 21:39

YB - I'm just down the road from you in Bookham. I presume that you frequent Run to Live in Ashtead - I think Alan and Nicky have had plenty of my hard earned pennies over the years but it's great to see an independant shop doing weel, espeically when they put so much effort into events as well.

DS2 wrote (see)

Looks like there is a new autumn marathon on the horizon: 

Looks like it might be fast. haven't been to York in about 20 years. Any thoughts anyone?

Looks good and it claims to be a fast, flat one but £40 is a bit steep. Can't see many true Yorkshire folk stumping up that sort of cash, eh RJ

Just realised I've committed to 5 runs a week on Jantastic so might need to sneak out for a recovery run tomorrow morning.

08/01/2013 at 21:43
YoungPup wrote (see)

I'm in Ashtead, nr Leatherhead.

*Sobs with homesickness*  I'm a Banstead/Epsom Downs man myself, living in enforced exile...

Fraser - Group Captain? I was hoping for Field Marshall, at least...And as for Scooby, his sort simply don't like it up 'em.



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