Sub 3h15

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

24,741 to 24,760 of 35,632 messages
21/02/2013 at 20:47

No intervals for me this time around Martin 

Almost homeground Lorenzo. I used to frequently ride up and down the canal. I think it is also exGB Marathon runner Dan Robinson's stomping ground. 

21/02/2013 at 20:49

hi again guys i cant promise to be updating constantly but i feel it will keep me motivated to get out there

brief background is ,i am 35 and been running 3 years i ran london last year in 3.29.33 then in the autumn i ran chester in 3.16.33

my pbs are 

5k 19.37

10k 40.00 (1 second slower than i wanted)

hm 1.38 this is my softest pb and should be able to do this in about 90 minutes

 

i guess i will keep you all updated with my sessions 

i am up to 15 mile and have started throwing some speed sessions in once a week and am running between 4 and 5 times a week ,i would like it to be more ,but wouldnt we all.

 

 

 

 

21/02/2013 at 21:06

Sorry not posting on your thread Keir but having trouble keeping up on here at moment with work.  You have alot of wise experienced followers and I think that the progressive and faster finish runs do the same job as intervals in quickening the leg speed and helping with speed endurance. 

You certainly have the makings of a 3.10 the Daniel.

21/02/2013 at 22:21

Nice intervals Gul and Martin.

Hope you feel better Lorenzo.  I stocked up on beetroot juice today!

DS2 - Jools - horrible when you get so busy you start missing runs although I think it might have done you good tonight Jools?

So far this week I've done 11m with 1.5m intervals at tempo on Monday, a speedy 14m on Tuesday, recovery run yesterday, 11m with 6.5m @ 7:06 (fartlek) today and still have three days to go, which should bring me out at over 70m - my highest ever! Helps that I'm on holiday.

21/02/2013 at 22:31

Well I've only done 2 sessions this week and I'm up to 13 miles. I'll be lucky to scrape 40 but given the state of my legs I don't think a tough week would do me much good.

I'm thinking about Alnwick XC Minni are you doing that one? Scenic location, did it last year. 

21/02/2013 at 22:34

OO - no because its the day before the HM and I've been promoted to the faster group so won't be able to slack at the back!   I'm going to marshal though so will see you there.  You'll not get a more scenic XC!

21/02/2013 at 22:34

Evening all.  And it was a good evening!  I suspect partly because the legs had had over 48 hours' rest between Monday evening and this morning, I pulled a nice pb out of the hat this evening at the Prom Run: 30.57 or thereabouts for 5M, which would be a pb by 50 seconds.  Including warm up and cool down, it was an 18M day, however, so not too shabby.  I promise that the rest of my running this week will be very steady - I have no wish to get injured when I'm clearly in great shape and have everything to lose if I overdo it!

21/02/2013 at 22:37

xpost - well done Jools!  50 seconds is like, mega!

21/02/2013 at 22:39
Work getting in the way for me too hence long time no post.

I also pulled up with a hamstring spasm 11m into a 17m run with 12 at MP a couple of weeks ago. Took it easy for a week or so after that and had a sports massage which seems to have helped. The guy turned out to be an osteopath and thinks my tight hammies, glutes, lower back and Achilles problems all stem from collapsed arches which can be fixed by orthotics. Hope he is right but somehow I suspect it won't be as simple as that.

Nevertheless, I had my second food run of this campaign this week which was 10m at MP which came out at around 7.00-7.05 pace. No idea where that came from!

I have 38m to do in the next 3 days to make my weekly total!

Lots of impressive training and racing going on. Well done to the PBers at Wokingham, Bramley, Brighton etc.
21/02/2013 at 23:22
Great work Jools on the PB - c,early things are going well for you at the moment.

I would be careful GE of trying to adapt to orthotics at this stage of a campaign (assuming you're traing for vlm). It's taken me a good few months to get used to running with them.

15m for me tonight in about 2hrs, giving me an average pace of 8:04 and aHR of 142. Time would have been quicker but I think I got my nutrition all wrong today and felt so nauseous in the last 3 miles that pace dropped significantly. It's happened a few times in the past generally when I'm a little dehydrated/hungry.

All this talk of everyone going well at the moment has, it seems, been the commentators curse for me as tonight my Achilles is proper sore. I'm hoping its nothing and just an irritation from rubbing as I've just changed out my trainers - was using some Kayano 18s but this new pair are Kayano 19 and they feel a little different. It does annoy me that they all keep changing their shoe design slightly every few months, but I gues that's ,commercialism. But what ever happened to if it ain't broke....
Blisters    pirate
21/02/2013 at 23:38

Well done to Jools for applying the handbrake in the morning. It's not often I get listened to. I'm really pleased to hear about your PB at Weston. 30:57 for 5M? You are getting very much into the right sort of form. COME ON GIRL!

 

21/02/2013 at 23:47

Fantastic new 5 mile PB Jools

Good consistent 800m reps Martin.

Racking up the miles Minni, an impressive weekly mileage.

Daniel, Your HM PB looks out of sync to what your marathon PB is. Probably the same sort of mid way split as your marathon PB. Have you got a HM lined up in your training preparation? I think it would be a good boost for you.

Tasty 10 miler GE!

4 x 2000m reps at the local park tonight in 7.56, 7.45, 7.36, 7.36. Comfortablely hard I think is the best term to describe them!

22/02/2013 at 06:33

Jools Great Pb, 50 seconds is massive. Great shape indeed. Keep your sensible head on for the rest of the week.

FINgers Hopefully nothing too serious, it has been a heavy week.

Martin Nice reps, always good to get the first one done.

Minni Impressive lloking week, enjoy the holiday.

Daniel I agree a HM could be an ideal marker.

KR Nice progressives reps.

11.3 miles this morning in 7:56mm, all very enjoyable, heavy rain last night but perfect conditions this morning.

Edited: 22/02/2013 at 06:34
22/02/2013 at 06:45

Mennania - good MLR.
AR - hope today is better.
DS2 - back to back MLRs - hope things settle down at work soon. Back to the grindstone for me today after 4 days holiday
Jools - sounds gruelling. Cracking PB too.
FINgers - it's catching! Hope the achilles is OK.
CL - good cross-training session!
Lorenzo - get well soon. Hope things come together for VLM.
Martin - stonking intervals.
Daniel - what sort of weekly mileage are you doing at the moment?
Minni - great week's training already!
OO - definitely a rest week in order after Sunday!
GE - hope you can stay injury free.
KR - excellent reps.
SD - another good run.
9 miles for me this morning which will be my longest run of the week!

22/02/2013 at 08:14

Good early morning running Scooby and Gul... You guys must get out of bed sooo early! I reckon you actually work nights and do your runnng after work

Just a couple of miles very easy for me this morning to the station and then have a 9 mile tempo in the plan for lunchtime. Achilies didn't seem to bad this morning, dosed up up "vitamin I" last night just in case. I must be prepared to back off at lunchtime though if it does start to feel bad - thinking of the bigger picture and all that.

Lorenzo - there's stlll a good few weeks left - you'll still have a good endurance base to work on - get well soon.

22/02/2013 at 08:42
Cracking PB Jools - as you say, you're in tip-top form at the moment.

Go easy Minni - don't overdo it, even with all the beet root juice.

Great reps KR - sounds UNcomfortably hard to me!


Gentle 5 miles for me this morning - didn't feel too bad, so hope to be OK to wade through waist-high cold water and clamber up sandy dunes tomorrow.
22/02/2013 at 08:57

5m pb within an 18m run?  - Nutter! 

22/02/2013 at 09:08

Good running there Jools - the combination of speed and endurance is looking good.

Some good early morning runs being bagged.  7 mile tempo scheduled for me at lunch time - I'm dreading it already.  I like to do the tempo sessions wearing the shorts but it is a bit nippy out there today

22/02/2013 at 09:24

Have read back a little now! (and with the asistance of Gul..........)

Hi Daniel - welcome on board. You'll get all the knowledge you need on here. Enjoy the ride!

Jools - masseeeeeeeeeeeeeeve PB. You are in great shape

Lorenzo - sorry to hear you are unwell. Hope you kick it in to touch quickly!

Great to see most are getting on with it.

Gul - enjoy the return to work.

I finally managed to get out for 14.75miles last night. Ran virtually 8;20's the whole way but felt like I only had one gear. Hated almost every minute of it. Cold, dark and windy and a horrible course because it was the only safe route I can do in the dark. If I had to run at that time of day most days I'm not sure I'd bother! Still it's another out of the way and move on!

Decided against back to back MLR's with a planeed 21 on Sunday. I should salvage a week close to 60 with three key sessions so ok in the end.

Snowing again here!

Have a great day everyone!

22/02/2013 at 09:40

Jools - Great speed in the middle of such high mileage. Congratulations!

KR - Great 2k reps - I'm up for that on Tuesday (gulp).

GE - What exactly is a "food run"? Whatever it is you did an excellent one!

Well done to FINgers and DS2 on getting in good MLRs.

7M @ 6:58mm this morning which is PMP minus 15 seconds. What does that make it, a tempo run? I logged it as "steady". Anyway, I'm pleased to say it was relatively comfortable. Av HR 143bpm.

Good luck to those with tempo runs planned.

Anyone racing this weekend?

We are supposed to get some snow here in the city tomorrow and Sunday - it'll be the first time for a coupe of years at least. 

 

Edited: 22/02/2013 at 09:40
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums