Sub 3h15

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

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15/01/2013 at 06:40

SD - hope you enjoyed the rest day.
DS2 - good start to P&D. I don't want to put a dampener on the 50th celebrations, but I think VLM 2014 is on the 20th (which isn't good news for me either being Easter Sunday)
Keir - good pic. Not sure about the grass on the field - don't often see it without the snow!
OO - running in the snow is great, although I always forget that it's a bit harder work too!
AR - good effort.
Mennania - look forward to hearing the full results.
Ant - hope those reps are going well
More snow here, but still OK for running on the paths. 10 miles @ 8:51 m/m. Lovely.

15/01/2013 at 06:50

Well done Gul.  Snow here too. 

Keir - looking great in that pic.

3 miles for me this morning with intervals tonight.


15/01/2013 at 08:20
The light dusting of snow that we had down here has all gone and fortunately there weren't any icy patches this morning.

About 8.5 miles with a a few strides thrown in for good measure. Made up for yesterday's train headaches and my sh!t performance at volleyball in the evening.
15/01/2013 at 10:07

Joined the RAF when I was 17 and they measured me at 183 cm and I never disputed it -  Turns out I am 186. This means I have been robbed of an Inch all my adult Life !Fraser - reason I wanted it was I have managed to PB every race I have done and the splits come out even through fastidious adjustment of pace through constant review of Garmin. Therefore wanted to know what was in me rather than picking race and training paces which may be soft(ish)? Turns out by the looks that my next targets are starting to become proper targets that wont be acheived of average training!

 SJ - I must be a glass half empty person cause I was disappointed with that result but it feels better when you view it your way.

15/01/2013 at 10:30

Gul nice running again

Mennania As you say SJ view of it is the the way to go. Sub 3 form in January.

Tempo run for me later. Going out just before lunch, so I can legally pig out when I get home.

15/01/2013 at 10:48
Jan 12 - Poacher - Country to Capital 45 - sub 7.30
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, SBD 1:30
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 17 - SBD - Fleet HM - 1:26
Mar 24 - Ant - Marat??n de Asturias (MaraNal??n) - 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/FINgers - 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

Thought I would update the list, I have removed this weekends half I had planned.
I had to cut my session short this morning, have picked up a IT band niggle so playing safe and having an enforced cut back week.
15/01/2013 at 10:54

Re lardiness - see attached;

 So I am 1% leaner than your average Joe Some Christmas present


15/01/2013 at 11:12

Mennania, when I was last at my physio, I took the liberty of having my height checked - it turned out I was 3cm shorter than when measured at school. Maybe that explains my crappy hunched up gait.

14m this morning. Really hard work cross country; so glad when I got back on tarmac. Getting a bit giddy having run twice this week and its only Tuesday - steady on AR.  I headed out 10 mins after Gul had posted on his 10 miler!

15/01/2013 at 11:44

I'm 186cm.  For years I believed I was 6 feet 2 inches, thinking there were 25mm to the inch.  In fact there are 25.4mm to the inch so I'm in fact 6 feet 1 inch and once I found out I was somewhat sad of the loss of this inch I had never had. If only Garmin made rulers...

15/01/2013 at 11:49

I was getting quite excited (having read Mennania's post) about getting measured and discovered I'm actually taller than I thought, but then I read AR's and decided against it.  Plus there's a heck of a lot of photographic evidence which supports the contention that I am considerably shorter than most.  Apart from Minni, who I really should meet up with one of these days

15/01/2013 at 14:19

13M for me at lunch; sunny and cool here but no snow and very little ice so all in all very pleasant.  Very gradual acceleration throughout to go from 8.10m/m to 7.17m/m, ave 7.48s.

15/01/2013 at 14:29

Mennania  Again the positive (for myself also)  is having fat to lose means you know you will get quicker once the fat goes. Unlike these racing whippets who have nothing to lose.

Jools Sounds like a very enjoyable 13 miles.

9 miles with 5 at tempo today did not go well. I didn't expect it to go well, so that was probably the problem. Hoping for 6:25 per mile (sub 4 min km).

I bailed after 2.5 miles at 6:29 pace (but getting slower and working much too hard).
However, a fit of "come on for crying out load" ness, after 0.75 mile jog I than ran 0.62 mile (1km) at 6:24 pace, had a 400m jog and then ran 0.8 mile in 6:32 pace. So very roughly 4 miles covered in tempo pace.


Edited: 15/01/2013 at 14:31
15/01/2013 at 14:29

Minni - where are you doing the intervals?
Lorenzo - nice run. Some of the snow has melted here - just enough to re-freeze later and make a skating rink.
Mennania - don't ever remember having my height officially measured, but I've always thought it's around 189/190 cm.
AR - I need to remember to take it easy off-road until the paths are safe again. For the record, I was ootd @ 4:38 and back at 6:06.
SD - enjoy your reward.
EFC-Col - wise move. Hope niggle goes quickly.
Jools - nice controlled progressive run.

15/01/2013 at 14:31

x-post SD - sorry to hear you had a tough time. Don't sweat it.

15/01/2013 at 14:35

Well done Jools and AR for getting the miles in - I take it those are your MLRs done for the week?

I am apparently (and "officially") 2cm shorter than I was when I got married 13 years ago. What could this be down to?

No snow here - plenty on the mountains, however. Bah - it's not even that cold, ffs! I went out this morning in short-sleeves.

The plan was not to try and smash the km reps and so I did them just with the aim of keeping under 4 mins/km. In fact, with 2-min jog recoveries they came out as 3:57, 3:53, 3:57, 4:00 & 3:59. It was much harder going than I'd anticipated - and not helped by a nasty headwind for the first 500m, which meant I was playing catch-up for the second 500m. Still, this should become easier with time and less weight... 7.5M in total.


15/01/2013 at 14:38

Scooby - x-post - That sounds about as much fun as I had this morning...still, those battling sessions are much more valuable in the long run (heh, see what I did there?) than they appear at the time.

15/01/2013 at 15:01

Ant: this is a 68M week so in addition to 20M LSR I have a 10M and a 12M still to go.

Tempo runs solo suck, SD.  I'm doing mine on Thursday at the Weston Prom Run (it's very kind of them to organise a 5M race in the week my schedule has 5 @ HMP ).

15/01/2013 at 15:08

Jools - I'm teeny-weeny.    It doesn't bother me that much but my son is now taller than me and that bothers me!   I'll be hanging out in Chandos after the marathon but i guess you'll be in the Red Lion?

We had a lot of snow this morning which led to a very slow and slippy drive to work.  I'm hoping enough of it will have melted to allow me to do my intervals on a nice surface.



Blisters    pirate
15/01/2013 at 15:47

Jools and Minni: Other, more altitudinous runners, are envious of the simple fact that an extra foot of height can easily equate to an additional stone or two of total body mass. The best distance runners are the little ones.

15/01/2013 at 15:53

Agreed - I'm about 6ft 3 or 4, and always look especially ridiculous in race photographs - my (twin) brother eloquently describes me as "a big c**t". I always imagine he puts the stress on "big", although I could be wrong.

Jools - Oof. Are you doing any speedwork?

Edited: 15/01/2013 at 15:54
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