Sub 3h15

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

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21/01/2013 at 11:09

Anymore runs for wk2 of Jantastic, folks?

21/01/2013 at 11:10

YoungPup, I'd advise building up carefully for this week at least. I was off for 2 weeks in Dec, then I had had a comeback week of 20 miles, I think it was 4, 6, then 10 easy with days off in between to be on the safe side. Then I started P&D sub 55 with a 33 mile 4 run week having decided I was OK - and it has been going roughly to plan to my great relief. Will start Week 14 tomorrow, just as soon as I run the 14 miler I was supposed to do at the weekend! My risk-averse family wouldn't let me go out in the snow, so today I hit the treadmill ...

21/01/2013 at 12:00

Hi everyone.  Long-time no post.


Mind if I join in again?  I have found myself slipping back into a pattern of what can only be described as “marathon training” which has culminated in me lurking on here for the last week or so (Body milk?? Ant?  How the mighty have fallen!).


Good to see so many familiar faces and lots of new ones too.   


I have a GFA place for VLM (having deferred due to injury last year).  I did very little running between pulling out of VLM in Feb last year and September but have been slowly building up the mileage since then.  I did the Royal Parks half in October (1.34) and am now loosely following the P&D 24/55 programme.  So far so good.  Did my first 20 miler yesterday in the snow (a fairly steady 8:20 pace) and am contemplating the possibility of a first intervals session tomorrow, weather permitting (might have to be done on the treadmill).


My last marathon was VLM 2011 which was a very disappointing 3:22.  Current target is to do better than that and, who knows, if things go well from here I might get into a position to attempt to get back under 3:15. A PB attempt (3.05) seems out of the question but to be honest I’ll be happy just to get to the start line in reasonable shape this time around.


Hopefully I can draw some inspiration from the impressive commitment shown by so many on here.

21/01/2013 at 12:33

Yes you came to the right place Golden Eagle- inspiration is us....

Gull- heffalump tracking? You got me there... 


21/01/2013 at 12:38

Some hardy souls on this  thread getting your runs done in the snow. Great race result and confidence booster from RFJ

I wimped out on the outdoors. Saturday was a rowing interval session, and Sunday was a 16mile steady row whilst watching a DVD in 1hr:50.

Today I have continued my treadmill tour of Maidenhead gyms and did 9 miles with MP as my recovery speed, and then ramping up the speed 'fartlek' style occassionally.  It was a tough but satisfying session for a Monday.

21/01/2013 at 13:36

Golden Eage Welcome back. Seems like a sub 3:15 (name on the tin) could be on the cards

OO50 elephant in Winnie the Pooh

AR That sounds like a very tough but rewarding run. I am struggling with MP at the moment, never mind MP recovery

Gul yes there was snow around during my run.

Had an afternoon sledding with the family yesterday. Daughter is off school today, due to it being closed. Whilst currently snowing, it is not heavy.

My right arm/shoulder pain is getting worse, not quite sure what to do. It all goes back to a fall on it approx 4 months ago. I would imagine the running is not helping, but I believe it is just a muscle strain, not quite sure how to rest it. 

Edited: 21/01/2013 at 13:41
21/01/2013 at 14:42

Welcome back GE! Steady as she goes and sub-3:15 should be a goer.

Scooby - call me controversial, but your doctor is probably the best person to tell you what to do. At least you might get some free drugs out of it .


21/01/2013 at 15:25

Ant Cheers. Problem is the doctor will tell me to rest it (don't pick up anything heavier than a cup of coffee). This will include not running. Also as I am back in work next week, I will not be able to rest my arm. It is actually cheaper for me to buy pain killers from the Chemist next to the doctors than get them on presciption.

I am thinking of just popping lots pain killers until the end of April and then going the doctors, not sure if this is the most sensible option.

For anyone who is interested Sweatshop and currently selling Skins A200 compression tights at half price. I love my Skins gear me.


Edited: 21/01/2013 at 15:26
21/01/2013 at 17:40

Gul - all of my runs for the week are logged, I'm on the bench indeed. Stopped running after my commute last Monday. I damaged the medial ligaments in my right knee a few weeks ago, it has been moaning a bit but no big deal as I upped the freq and mileage a bit, but it was proper hurting when I ran up and down the hill on that commute. I'll try again later in the week. Plenty of time yet, we'll call it peak avoidance.

21/01/2013 at 17:46

Scooby I also fell over running down Skiddaw a few years ago, landing on my shoulder. It still hurts from time to time esp. on long runs. I find it helpful to pre-empt it by doing stretched out arm rotations at regular intervals while I'm running. Looks a bit odd but seems to help a bit.  

21/01/2013 at 17:49

Scoobs - get yourself off to the quack - he will eventually refer you if it dont improve and you wont get seen by a specialist until after April anyway.

10 on sat and 13 with 4 at MP on sun. Should have been more but conditions slowed me down. Poor week in mid 30s for me - need to shake the CNBA monkey off my back.

21/01/2013 at 18:23

Keir - just saw your thread, thats a big 2 days in a row, I thought that you were tired last week too. Make sure that you save enough matches for the big day.

21/01/2013 at 18:31

OO I've found this map of the Northumberland Half. Doesn't give much away!

I'll see if I can put it onto gmap pedometer ....



21/01/2013 at 19:11
GE - great to see you back here. Have you been doing any more cycling?

Take it easy Scoobs.
21/01/2013 at 20:12

Minni I've just entered the Blyth 10k on April 7th, 2 weeks before VLM. R u doing this one this year?

I've also entered the Spen 20 on March 20th- anybody else fancy this one. Bit of a trek for me but did it last year and enjoyed it.

21/01/2013 at 20:26

Good to see you back on the horse GE

Is the Northumberland HM new Minni? Is not, is there anyone on a thread who could give some insight? Anyone from the promoting club who could also help?

Really sorry to hear about your injury TR. I was under the mistaken belief that you were bombproof. How did the injury occur in the first place? Hope the rest sorts it out. I will take on board what you say about burning matches. I think my general tiredness is partly due to life issues going on as well. Nothing out of the ordinary - just the cumulative effect. Having 3hrs extra kip this morning as well as a rest day on saturday helped recharge the batteries a bit, but I will drop a session and easy run this week to recharge a bit more. 


21/01/2013 at 20:28
OO that's a real man's injury - "I fell over running down Skiddaw". Love it.
I think Menna's right Scooby, use the referral system as insurance if it doesn't heal up

Monster couple of days Keir!

TR, hope your cotton wool treatment works quickly

Hi Mr Eagle
21/01/2013 at 20:40

Minni - you're worrying too much about courses, just run it, if its hilly and you run 1:35 (for example)  then you know you are in 1:30 shape anyway !

Keir - damaged the medial ligaments in 2007. it is pretty strong nowadays though. It can ache at times when I increase miles etc but I had been pretty careful, so think i twisted it somehow. No one is bombproof in running terms, running is corrosive, but I dont maintain enough mileage year round I guess to keep the consistency up and the body hard. Life is indeed tiring, its all part of the mix and needs to be factored in. Pro athletes have it easy !

SJ - hows the IM training going ?

21/01/2013 at 20:46

it was an idiots injury slokey- running downhill on snow and ice with normal running shoes.  

21/01/2013 at 21:07

Lovin the new pic Keir.   Its a new course so not many details available. TR - don't spoil my fun - I like to be fretting about something!   Hope your injury doesn't keep you out long.

OO yes I guess I'll enter that again, if only to remind myself how shite I am over that distance.   I like the Blyth lot - they're a nice bunch.

Welcome back GE.


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