Sub 3h15

well get off the internet and get out there then woman !

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 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

Just scrubbed Wokingham, no way I wil be racing in 5 weeks time and it is full anyway.

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 - 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

Minni wrote (see)

Stop it! I need to go...

I'm not surprised after the amount you've been drinking. 

  I haven't had a drop today and have logged my first Jantastic run. 

Keir - I read on your thread about fitting in a run between the end of school and Governors meetings.  I often do this on a Tuesday night and will be tomorrow night.  I usually fit a speed session in and always time it wrong so end up rushing back and then not really getting myself sorted for the meeting.  I refuse to miss a run for them though!  I'm also guilty of then eating all the biscuits!

Plan? What's a plan?

Let me see. I shall decide NOT to go for the bike ride on the day prior.
The weekend prior should see a nice and gentle 12ish miles I suppose. (50 on the bike? Maybe that's too much)
A few midweek jogs might be in order twixt now and then, maybe bike on the rack.
Shedding a few pounds would be valuable, but I'm not exactly good at diets.

That's as close to a plan as you'll be getting from me.

Minni (who ate all the biscuits) the muncher- great confession. I'll try to enter the Coastal too- entries open 19th I think.

Speedy,  it seems not much sympathy for you- let's hope the lergy passes quickly.

Awful to be back to work today. But I did sneak a 6 miler this evening in spite of being dog tired.

Can someone add me to the list please, VLM sub 3.10

Minni - well done, on getting it done.

Also Ran - a 1/2 (flat out ?), followed by Bramely 20 the next weekend at MP +10sec and then another 1/2 (flat out) a few weeks later ? Some would say that Bramley alone (at that pace) would be too much.

YP The race list is generally seen as for A target races. Doesn't matter on the distance, but it is the main 1 or 2 races you are targeting for the season.

Similar to Lorenzo, 8m with 8x 50-100m up hill strides for me. 5.45am and no volleyball so quite fresh. 

There you go carbloader 

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 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

Blisters wrote (see)

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?)

I'd better not embarrass myself again by trying to mention everyone and failing...
Get well soon, Speedy.
Sorry to hear you've had to pull out of Wokingham, PMJ.
The list is looking very impressive; I might get round to adding my own targets soon.
10 miles @ 8:44 m/m for me this morning. Now off to see the dentist...

OO said (on 07th Jan !)  "Awful to be back to work today." -
Lucky not to have that feeling here, as only had the 3 bank hols off 
Actually, wasn't at work y'day - first sickie in 4 years due to a horrible earache thing which left me feeling really "low" all day. So no running; however, did 11 on Sat with no serious leg issues (hurrah) so a 24 mile week recorded in 3 outings. Is this the start of (another) comeback? On the biccy front, I bought one of those big festive tins at the weekend (reduced after the hol period), with the intention of donating to my work tea club, but not being at work y'day, I comfort ate the whole top layer  !

Mennania wrote (see)

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.

Mennania – I did a lot of research online including watching and reading about Barefoot and Chi running etc techniques.   I then started my own transition by running for about 1 minute at a time on my forefoot during easy runs. I built this up over time and also did some of the exercises here - http://www.merrell.com/~Uploaded/Assets/MERR/Files/Merrell_BarefootTrainingPlan.pdf

I also started short hill sprints which helped strengthen my feet and calves. For the first few weeks my feet and calves were sore but this soon cleared up. I added ¼ and ½ mile treadmill runs in nothing but thick socks. I have my own treadmill so this was very easy to do after an outside run. My calves were very sore after the first few treadmill runs.

I began running outside in Saucony Kinvara shoes which are very light and only have a 4mm drop from heel to toe. These made the forefoot/midfoot striking feel much more natural. I also bought a foot pod for my Garmin to measure my cadence and tried upping it to 90 bpm for each foot.

At first my HR went through the roof at this cadence but over time is has come down further and further as my body adapts. The best help of all was to download a 180 bpm metronome and play it constantly on a loop when I run. You can download it here SJ - http://www.reztronics.com/prod01.htm  After a few months even without the metronome my natural cadence is now about 175 – 185 bpm at any pace. It used to be about 10 -15 less.

I’m still very much in a transition phase as I begin to heel strike when I get tired but I’m improving all the time. Running downhill’s mid-foot is also difficult to master.

Keir wrote (see)

 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?

Keir – Yes, I’m watching a lot of videos on posture including Chi running which I think is helping a lot too.

The MP bit was pleasantly hard! I felt I was working at HMP pace and couldn’t imagine doing 26 miles at 6:50 but I know this is exactly what it should feel like at this stage.

Thanks RFJ, Martin H, Keir, Gnt and Gul for your responses and welcomes. Decided to strike a balance and going for a 1/2 with 10k at base pace then the rest at marathon pace as surprisingly not had many runs at that pace. The start temp in Dubai is predicted to be about 14 around 7am and providing im done not too long after 10 it should be okay, not much different to some of the summer races elsewhere.

Woke with a blocked head this morning so not running and doing some yoga with the missus instead!

Whats the list thingy?