Sub 3h15

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

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MsE
10/12/2010 at 17:49
Jools - CPD (and time sheets) are two things I definitely do not miss!

Moraghan - I am appreciating your succintly put point of view and hope to benefit from your advice on here.

TR - can we talk about how you are approaching your HIM training please? Are you using a book? Are you fitting in marathon training as well as or instead of it? Looking for advice from you as an experienced triathlete!
10/12/2010 at 18:05

I’m very much in the run early camp too. I’m currently getting up at about 4:45am and out the door by 5am on Tuesday, Wednesday and Thursday for a 40- 45 minute run of either intervals, tempo or easy. The run puts me in great mood for the rest of the day and its nice coming home from work knowing I can put my feet up for the night.

10/12/2010 at 19:18

I can't do mornings and can't do evenings so I'm experimenting with lunchtimes at the moment

Keir - If the HM is your focus I wouldn't push the mileage too high -  focus on getting the tempo and interval sessions done instead.

9 miles for me at lunchtime.  Despite being a nice day I went for the treadmill option - my excuse was a slightly niggly inside knee.  It was meant to be P&D aerobic (I'm following week 1 as preparation for week 1!) but I reigned back the speed a little to just over 8:00 m/m pace.

Sports massage afterwards to sort out the niggly knee.  Hopefully caught it in the bud

10/12/2010 at 19:38
A.C wrote (see)

Moraghan -

We had a debate recently on the value of splitting a long run over two sessions - what's your view on this? And could you count 2*7m the same as the mid-week long run which P+D prescribe?

And is there a lower limit of miles for doubles below which it is just not worth putting the trainers on?

I would try and keep the MLR and LR as single continuous runs (fat utilisation and fibre recruitment), but see nothing wrong in theory, with a short second run on the MLR day.

2nd question - every run has a purpose and including the determination of general duration / intensity.  So I'd make sure you achieve the core purpose of each primary run and then think about adding in more runs or more mileage to existing runs. Not sure if that makes sense.....

E.g.  If I feel the following is necessary:

12m w / 8m @MP

20m long

14m Medium long

10m w / 10 * 1k @ 10k pace.

Then I can slot in runs around that wherever I feel like - doubles, longer cd / wu etc with the goal of maximising mileage whilst recovering adequately.

If you feel the following is necessary

6m w / 3m @ MP etc.... then you'd be considering second runs at a much lower mileage with it still being a valid strategy.

Edited: 10/12/2010 at 19:40
10/12/2010 at 20:28
Windy - I am making a habit of putting my foot in my mouth this week! Best not to say anymore or I'll dig myself a deeper hole. In any case, the kids should be going to bed soon...
10/12/2010 at 21:40
I can't/don't/won't do weekday mornings. No chance. No way Jose. Bugger off. I NEED my bed. I'd have to be back by 6am to get to work so it would be at sleep o'clock, and that's not happening!

Weekdays I train straight after work and get home anywhere between 7pm and 9.30pm depending on the session. I have no family to give a toss whether I'm in the house or not. OK, the cat might care a bit, but not that much, she's mostly asleep anyway.

Weekends I'll do mornings, sometimes I'll even start my run before 8am if I have a shift in the shop later on.

Doubles - did some on Saturdays when training for the Thunder Run. They made my very tired and I detested them. Doubt I'll bother again!
10/12/2010 at 22:05

Just managed to borrow a treadmill from a friend at work. Bought with best laid plans, yet probably not seen more than 5 miles of useage over 2 years.

Managed to get it out of her house and into my car, after removing the back seats, but couldn't get it through our front door and have a tight back passage to our cottage. After using allen keys, adjustable spanner and old knackered cycling spanner I finally was able to take the thing apart just enough for my wife and I to carry it through to the cold conservatory. Then dropped it on my foot and now have bruising

But it means I can run on snowy days. Also looking forward to using it for specific target speed sessions.

10/12/2010 at 22:16
ok here goes
hi to all the professionals in the 3.15 thread which in have avoided of late as you are all too scary and serious
but i'm now listening in and hoping that your pearls of wisdom will catapult me to sub 3.15 greatness in the spring ...
so hi to you all
10/12/2010 at 22:18
moraghan - im going to follow your plan next week


10/12/2010 at 22:20
Serious? Us lot? Read back a bit, especially all posts by Windy. Not a lot of seriousness on here! Scary? Well, maybe. RJ is scarily fast. Lots of folks get out of bed scarily early, and I'm a goth, so therefore must be scary.

Come and be scary and non-serious with us

Keir - ouch!
10/12/2010 at 22:22
Cool. give me 10 mins - i'm starting at the beginning
10/12/2010 at 22:41
wow- ok sped read it all
wish i could run that fast
have downloaded Kiers plan - the RT one and will start tomorrow am as i've only got an old VLM one which is crap
have never done 2 workouts on same day so that will be interesting
i did this for the ist time at the super six bootcamp on sat and bombed spectacularly so clearly i'm not used to it
need to get speedier - i tend to do all workouts at same pace and only loose a few seconds as miles increase so i'm clearly not pushing myself enough
thanks for the info guys
10/12/2010 at 22:49
moraghan - im going to follow your plan next week


10/12/2010 at 22:55

Welcome Jane - hmm, "serious" is not a word bandied around here too often

Keir - sounds like the one when Stan & Ollie are removal men and have to take that piano downstairs, with  truly hilarious consequences.   

Scammed a good one today - found a flyer from a local "health club" on the doormat offering a free intro day. So spent  a few relaxed hours in the state of the art gym (8m on the treadie ) then a fab sauna. And all for free! It is apparently priced at  £54 a month, did they set that figure on April 1st? The pathetic thing was that the bloke on the adjoining treadmill was doing a paltry 11kpm so I childishly ramped mine up to 20kph for a short and painful blast. Really shallow.  But  it had to be done. 

Running indoors is a bit odd though.

Edited: 10/12/2010 at 22:57
10/12/2010 at 22:57
Funny
I know what you mean
i dont like the gym
my local one is full of orange bodybuilders showing off their pecs
much prefer running outside but if its snowing a nice freebie sauna and work out whilst watching the news is a winner
10/12/2010 at 23:02
News - yes, Eamonn "we've run out of lard, have another bag of chips" Holmes - no.
10/12/2010 at 23:06
love that sketch when he eats the table
have you seen that
10/12/2010 at 23:12

Hello Jane  - you see that wasn't so hard was it ! Glad you've taken the plunge and chosen to dive in. If you can bear some stats can you remind us what you're up to mileage and paces -wise in training these days ??

Keir - nasty incident there with an outsize piece of equipment in your tight back passage necessitating the extra large spanner. Glad your more modern tool came to the rescue though - beat you to it Windy

Poacher - of course you have to take a sly peek at your neighbour's treadie speed then ramp yours up 5% above his/hers. It's gym law. Knowing you you'll soon be proposing some nutter treadmill ultra event though to compete with that fella who ran for 7 days in a shopping centre for charidee

10/12/2010 at 23:20

Poacher - I did a similar thing when I went to a spinning class run by the local tri club (you'll know the one).  I almost died!

I see Keir and others are gearing up for treadmill training in light of the current weather.  I've dusted mine down and downloaded an audio book in preparation. 

10/12/2010 at 23:38
Hello Jane - you see that wasn't so hard was it ! Glad you've taken the plunge and chosen to dive in. If you can bear some stats can you remind us what you're up to mileage and paces -wise in training these days ??


Hi Fraser! i noticed you were scottish so you must be snowed in! my whole family are up there and i hear its a nightmare...

have been running for i year (from scratch)

did london last april in 3.54
then loch ness in oct in 3.33
did NY on 7th Nov in 3.26 and consistent av of 7.50 ish until the maybe the last few miles...

i usually do core stuff on a monday
track day on a tuesday at the local club (400 repeats) am crap at this BTW
8 miles on wed (av 7.45 -8)
off thurs
8 miles Friday (av 7.45 -8)
6 miles sat (av 7.45 - 8) then 2 miles of hills
long run on sunday (10 miles plus in increments of 2 the closer to the day i get) - all at marathon pace (7.45 - 8) and try not to slow down

its all a bit random i know !!!!

i need to inject a bit of pace - ive been told....
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