Sub 3h15

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

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25/01/2013 at 19:42
Happy Birthday Speedy!
25/01/2013 at 19:44

Speedy - That is a disaster for you. Surely there must be some way round it? I don't know, a FB appeal, or something? 

25/01/2013 at 19:49
Happy birthday Speedy!
25/01/2013 at 19:55

Squashed Tomatoes and Stew for the Goth! 

25/01/2013 at 20:00
Ant van Oviedo wrote (see)

Speedy - That is a disaster for you. Surely there must be some way round it? I don't know, a FB appeal, or something? 

What, to prevent me from getting older? I'm rather looking forward to it - more prizes

25/01/2013 at 20:03

Happy Birthday Speedy- embrace it- 1 year to go before mega payouts as a Vet!

Where is the KL parkrun Gul? As far as I know the Whitley Bay one is still one in spite of a light coating of snow. I'll take 2 sets of footwear along to the start. Although it's only 1.5 miles from my house, the snow cover is often different.

Well Mrs OO saved my blushes and booked our hotel. Somewhere off Oxford St. The whole family are coming down. Getting excited already!

humble 4 miler today. Saving myself for the parkrun.

25/01/2013 at 20:34

Happy Birthday Speedy


25/01/2013 at 21:12

Speedy - Glad to see from FB that you're sorted (but still a year older).

25/01/2013 at 21:16

Indeed, the Midlands is back on. Although it's going to involve an early start and a long day. Best get my stuff sorted. 

25/01/2013 at 21:34

Good luck to all the midlnds xc folk, its hammering down with snow here in Stafford where i live. Hopefully melted by the morning!!!........

Blisters    pirate
25/01/2013 at 21:40

2 degrees, pissing down, and blowing a hoolie in Gloucester. The worst kind of winter weather if you ask me. I'd rather have snow.

A tight calf needs a rest. Squeezing out a few miles is only deferring the repair.

Training: As promised, a swim. 100 lengths. 1h15m. A key marker point was hitting 76 in 59m50s. It's important because that's exactly my halfway point, and gives me an idea of what time I could achieve after 152, ie the full ironman swim. Sure I was beginning to get a bit ragged at the 80 length point, but it came back together for 90-100.

25/01/2013 at 21:44

Rain here.... Snow nearly all gone.

Was very icy during the 16.11m this morning (ave 8:23mm)

Happy birthday Speedy and hope the XC goes well tomorrow

I do a lot of traing at Threhold pace which is about 10m pace, which for me at present is about 6:20 to 6:25, sometimes really hard to get down to that.. will be hard next week as have 3 x 10 (maybe 12 mins at threshold pace... as stated if have a bad session forget and bag the miles and move on... not a lot else to do....

25/01/2013 at 23:59
Happy birthday Speedy, good luck tomorrow!

Oh and whilst I remember - you seem to be wining a whole lot of "swag bucks"..... Check your twitter feed....
26/01/2013 at 00:21

Hi UD, good to see you back on the forums and training for another marathon. Rome sounds like a fantastic place to run a marathon. I tend to do most of my runs in the evening so can't really offer any advice on lunchtime running. However, I know it is good to get some carbs within 30 minute/ 1 hour of running, but if you are struggling maybe a recovery (SIS) drink might help? Just be careful with the long run on Sunday / total week mileage. 18 this Sunday (although a good distance) off a 35 - 40 mile mile week is nearly 50% of your total mileage. Is there anyway you can get a longer midweek run in the evening to compensate?

Had a good 6 mile progressive run last night in about 39.1x (double gloves meant I didn't stop the watch properly). Although I was planning to quicken up as the miles went by, mile 3 went a bit too quick in 6.15, so had to slow down a bit to 6.3x. All this lovely tarmac / not slipping is very addictive! Nice to finish feelling fresh in 6.03 pace.

Happy birthday Speedyd.

Edited: 26/01/2013 at 00:21
26/01/2013 at 06:29

Blisters - how's the calf? Take care now. Good swimming. I think I managed about 16 last night.
Speedy - many happy returns for yesterday. That's a real shame about the XC. Hurray! Shame about the early start then
OO - Sorry, that's KL as in King's Lynn. Hope Whitley Bay is on today.
RFJ - well done on getting the 16 miles done in icy conditions.
KR - very tidy 6 miler!
Snowed overnight here - not masses, but enough to allow me to run on the pavements this morning. Chalked up 8 slow miles to round off my cut-back week. That also concludes 20 weeks of base building. 10k training starts on Monday. Bring it on!

26/01/2013 at 08:28

I didn't know it did that FINgers, settings now changed. I never use Twitter these days so hadn't noticed. 

We've had another dumping of snow overnight. I hear it's all going to bugger off (hooray!) and be replaced by a howling gale and rain (booooo). Don't you just love winter.

26/01/2013 at 12:27

KR Nice tempo run

Gul Looking forward to speed work? That will soon change.

Snow over night and then sun today. Ankle deep slush was not fun on the legs so I cut back and did 4 recovery rather than 5 at a stunning 9:40 pace.

26/01/2013 at 13:50
Sounding strong there KR!

Blisters, which IM are you doing?
26/01/2013 at 15:51
What 10k are you training for Gul an when is it? Have you got a schedule in place?
We should have had more snow, but looks like rain. This has resulted in black ice and slush. This morning 5 miler round the park was a mixture of slush puddles deep snow and trecherous sheet ice. Pace was a bit like you Scoobs at around 9 min mile. Want to do my 16 miler on the road but think XC might be better?
26/01/2013 at 16:36

21 miles off road today in some of the worst conditions I've ever run in.  Fecking hard that's all I can say.

Poacher - these are for you...

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