Sub 3h15

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

241 to 260 of 38,935 messages
11/12/2010 at 13:00
mmm firefox not working either
11/12/2010 at 13:21

Welcome to Jane and Pipes.

Jane - I think we need to get you to run at a range of paces rather than a constant 7:50!  Running slower is the key to running faster - just ask Ant

Pipes - I had a good view of your heels at Abingdon as you came storming past at 24 miles.  I managed to hitch a ride for a few hundred meters but then you dissapeared in to the distance.  Not sure what your pacing strategy was but you looked in very good shape at 24 miles!

5 recovery miles for me this morning - all very easy stuff although probably a little high on the HR as mentally I've decided that I shouldn't run my recovery runs at slower than 8:34 m/m pace

11/12/2010 at 13:26
Is that on a treadmill SBD? 8.34 pace sounds random, except for the fact that it's 7mph.
11/12/2010 at 13:27
Hi SBD- you've lost me already. i'm too new to this. thought i needed to run faster? ant please explain
im off out now !
8 miles again ....
11/12/2010 at 13:43

 Keir, would you be so kind as to add my goals for 2011 as i seem to be just as poor on the laptop as running...copy and paste just doesn't seem to work for me...thanks

23.1.11- efc-col Four Villages Half Marathon-sub 1.25

17.4.11-efc-col VLM-sub 3.10

11/12/2010 at 13:50
CC2 - Speedy Goth wrote (see)
Is that on a treadmill SBD? 8.34 pace sounds random, except for the fact that it's 7mph.

Outdoors only at weekends  I work in kilometres, so 5:20 m/km is my new recovery run pace which just happens to be 8.34 m/m!

Talking of treadmills, I still can't work out how to set it for more than 60mins. I've tried all the various options but none of them seem to work.  Any clues anybody?

11/12/2010 at 13:58

SBD - I work in a gym as a trainer. "Usually" the treadmills usually have a default setting of 1 hr so they will automatically stop after 1 hr. The gym will have a code to re-programme individual treadmills but unlikely they'll change it so it's probably the stop then start again Im afraid.

11/12/2010 at 14:04
SBD - that's exciting - I don't think I was conscious of much around me at 24 miles. Were you happy with your Abingdon time? I was always told to see the marathon as a 20 mile run and a 10k race, and that has worked at my last 3 marathons (although Abo was the first since 2005). I also assess the situation at halfway and make slight adjustments.

Abo this year was a bit difficult to judge as I got a hip injury 2 days before the race -I was unsure I was going to run even when I woke up that morning. So I was very tentative and miserable in the first half...until I realised I could actually finish and relaxed. I also happened to be running with a really supportive guy (who I didn't know) who urged me on the rest of the way. I imagine you saw him too when we passed. The hip was ok but put me out of training afterwards for a few weeks. Nothing serious - hip was out, muscles around it and all the way down to the foot got tight and angry.

I'll add my goals when I've worked them out. Most likely just going to be:
17.4.11 Pipes VLM sub-3:15
But my computer won't do bold on here so I won't ruin your good presentation!
11/12/2010 at 14:08

Hello guys and gals. Welcome to old returnees and the newbies. I see you've settled in quite well Jane! It's been a really busy week for me, what with being ill, returning to work on Friday (a day too soon) and signing a new contract on a new rented house. (Hooray Scooby - I'm out of Tuebrook!). It's been quite good fun just reading the thread rather than posting my normal inane drivel. Still no running for me since getting the lurgy on Tuesday but might try something tomorrow.

Quick mention to BarryB for his cracking 23 miler a couple of days ago. A great confidence builder and it looks like you're setting yourself up nicely for January.

I have a question regarding the 18 week P&D schedule and the LIverpool HM, which falls on the Sunday of week 10. That Sunday is meant to be a recovery week and only calls for a 14m MLR. For those without the bible in front of them, the Sundays go as follows:

Week   8: 20m LSR
Week   9: 16m with 12 @ MP
Week 10: 14m MLR (Liverpool Half Marathon day)
Week 11: 20 LSR

Any ideas how I should approach it? I know running flat out is probably not a good idea so was thinking of doing it as just 13.1 @ MP but is this a bit risky when the schedule's advising a recovery week?

St Helens duathlon tomorrow. Err...don't think so

11/12/2010 at 14:30

 Updated but need you to tidy it up a bit B&B. Glad you are almost recovered. You students seem to move house every 3 months! Is this to avoid baliffs? Personally I would have a R&R week as wk 10 and then AVIT in the HM, using the week as a bit of a taper. Far enough out to recover from. But I don't reckon others will agree with me.

07.11.10 - SteveC1975 - Regents Park 10K - Around 40 Mins - 40:14 - job done
21.11.10 - AfE - Abbey Dash 10k - sub-39 as a marker/indicator - 38:22 - job done
21.11.10 - BOTF - Brighton 10k - under 40:30 - 40:02 - job done
05.12.10 - GE - Regents Park 10k - sub 38:30 - ?? - job ??

05.12.10 - SteveC1975 - Regents Park 10K - Sub 40 Mins - ?? - job ??
23.01.11- Barry B Gloucester Marathon - Sub 3:15
23.01.11 - AfE - Brass Monkey Half - sub-1:25

23.01.11-  efc-col Four Villages Half Marathon-sub 1.25
05.02.11 - Lorenzo - Thames Trot 50 - Sub 8 hours
13.02.11 - Matchstick Man - Wokingham HM - 1h23m
13.02.11 - SBD - Wokingham HM - 1:24
13.02.11 - BOTF - Wokingham HM - 1:25, but seeing the two entries above...?
20.02.11 - BOTF - Bramley 20 - sub 2:25
06.03.11 - Scooby - Marathon Catalunya - 3:09:59
06.03.11 - MsE - Bath HM - Sub 1.30
06.03.11 - Joolska - Bath HM - tbc...
13.03.11 - Knight RIder - Retford Half Marathon - 1:26.xx
13.03.11 - SBD - MIlton Keynes - 1:24
19.03.11 - Badbark - Larne Half Marathon - Sub 1:30
19.03.11 - Speedy - Stafford HM  - 1.31.59
20.03.11 - FINgers - Reading Half Marathon - Sub 1:26
20.03.11 - Ormeski - Reading Half Marathon - Sub 1:25
20:03.11 - BOTF - Reading HM - 1:25
20.03.11 - SteveC1975 - Brentwood Half Marathon - Sub 1:28
27.03.11 - Keir - Paddock Wood HM - Sub 1:25
10.04.11 - FW - Chris Hoy HM Edinburgh - Sub 1:20
10.04.11 - FINgers - Brighton Marathon - 3:09:59
10.04.11 - Knight Rider - Brighton Marathon - Sub 3.15
10.04.11 - B&B vs MM in the Regency 10k Smackdown! - Sub39.

17.04.11 - Race Jase - VLM - not sure on target just yet, but hopefully I'll be in PB (sub2:39) shape.
17.04.11 - SBD - VLM  - 2:49
17:04.11 - Ant - VLM - 2:54:59
17.04.11 - Joolska - VLM - 2.59.59
17:04:11 - AfE - VLM - 2:59:59
17.04.11 - Lorenzo - VLM - sub 3:10
17:04:11 - BOTF - VLM - 3:10 ish

17.04.11 - kittenkat - VLM 3.10
17.40.11- efc-col VLM-sub 3.10
17:04:11 - MsE - - VLM  - 3.14.59
17.04.11 - Speedy - VLM  - 3.14.59
17.04.11 - SteveC1975 - VLM  - 3.14.59
17.04.11 - Ormeski - VLM  - sub 3.15

17.04.11 - Pipes VLM sub-3:15
01.05.11 - Gul Darr - GEAR 10k - sub 42
08.05.11 - Keir - Essex & Halstead Marathon - Sub 3.15
22.05.11 - B&B - Edinburgh Marathon - 3:09:59
18.06.11 - Lorenzo - Picnic - sub 4:45

11/12/2010 at 14:43

B&B - You could ditch Liverpool and find an alternative the week before  Alternatively,swap or rejig weeks 9, 8 and 7 (numbers as per P&D) so that the recovery week is after the HM.   For Brighton, I ran a HM for the equivalent session inbetween HM pace and MP whereas for the LSR with MP in week 5 I raced a HM.   Both worked but the more conservative run was the easier to recover from and more rewarding! 

Pipes wrote (see)
SBD - that's exciting - I don't think I was conscious of much around me at 24 miles. Were you happy with your Abingdon time? I was always told to see the marathon as a 20 mile run and a 10k race, and that has worked at my last 3 marathons (although Abo was the first since 2005). I also assess the situation at halfway and make slight adjustments. Abo this year was a bit difficult to judge as I got a hip injury 2 days before the race -I was unsure I was going to run even when I woke up that morning. So I was very tentative and miserable in the first half...until I realised I could actually finish and relaxed. I also happened to be running with a really supportive guy (who I didn't know) who urged me on the rest of the way. I imagine you saw him too when we passed. The hip was ok but put me out of training afterwards for a few weeks. Nothing serious - hip was out, muscles around it and all the way down to the foot got tight and angry. I'll add my goals when I've worked them out. Most likely just going to be: 17.4.11 Pipes VLM sub-3:15 But my computer won't do bold on here so I won't ruin your good presentation!

You were pretty focussed Pipes but your running partner was uber relaxed.  I remember asking him what you'd done the last mile in to be told 6:35.  I finished 34 seconds behind you but was more than happy with that as Sub 3:00 was the only goal

RS - A bit annoying but at least it's good that I can use the treadmill for 60+ mins without complaints. 
 

11/12/2010 at 15:51

Jane - yeah those hills around the 21-24 mark were b*$tards weren't they. I knew they were coming but they kind of hung over me intimidating me for the whole race before I got to them

Even tho it's been 8 degrees all day here the permafrost has far from melted so did my MP session in a sweat-fest on the mill. 4 @7.30/2 @7.00/5 @6.40. Felt quite hard going I have to say

BandB - sounds to me you need to do a bit of creative swapping around to keep all the sessions in place- don't lose sight of the A goal for home town glory ! Might be up for forming a small 3.10 train with you at Edinburgh BTW (at least for part of it)

TR
11/12/2010 at 16:14
MSE - no schedules at this. I'm a weak swimmer, novice cyclist and ok runner. I have done 2 x IM this year and 1 last year.  I typically run or bike in the morning and swim on workday lunchtimes and then top that up with some OW swimming in the summer. I simply include the key runs when it gets nearer marathon time (LSR, midweeker, maybe a bit of MP). This will lead to too much running to be teh best I oculd be at teh 1/2 IM and not enough miles to be the best I could be at VLM, BUT........I'm not trying to win either of em and it is what it is. I made commitment to myself to improve my weak swim and bike and VLm is teh best dauy out you can have for ~£30. However, running approx 3hr marathons on 3 runs/week is flipping tough and lead to a whole world of quad pain on the day. Bike and swim work the aerobic engine but running a strong marathon needs plenty of impact miles in teh bank.
11/12/2010 at 17:01
Hi B&B - yup trying to get up to speed with it all and Fraser - not experienced hills like those in race ever. shock horror but scenery was pretty cool huh? it took my mind off the pain

Kier - could please put me down for the VLM as i have a GFA place and will run if i don't win the super six Paris comp , Edinb Marathon and Loch Ness (2 oct) again. ill go for 3.10

thanks

phew - just did 8 miles

its really mild in london today - i cannot believe the weather difference between us in London and weather in Scotland. its crazy ...
11/12/2010 at 17:16

Dreadmill tips request.

Just completed 30 mins to test out the instrument of torture for the first time.

I know about 1.5% elevation to mimic the road. Also the tip about towel over display to hide time to go is good. Like the turbo, time certainly goes slower. I am lucky in that I am able to run in the conservatory and watch tv, although perhaps snooker is only partially better than counting bricks in the wall!

Are there any other tips to make sessions useful, tollerable, mimic road conditions etc?

11/12/2010 at 17:18
mmm sorry - cant help - never run on Tread mills
11/12/2010 at 17:56
Set it to a hill programme so you get a bit of variety maybe? There's no getting away from it really, treadmills are boring.
11/12/2010 at 18:16
Keir wrote (see)

Dreadmill tips request.

Are there any other tips to make sessions useful, tollerable, mimic road conditions etc?

How about turning round and running backwards - different muscle set and different view?

Also, what about getting your kids to push some large cars and lorries alongside the treadmill and occasionally throw a bucket of water over you?

Edited: 11/12/2010 at 18:16
11/12/2010 at 18:36
Now then. A few days with no running but copious drinking thanks to a couple of work things and my birthday beer and curry tonight in down town Skippington. Back to it Monday (I'm assuming I'll do nowt tomorrow, altough may manage a few off-road miles tomorrow just to clear the head). Was supposed to be running a 10k up in the lakes today but that was canned midweek, which is a shame.

Welcome to all the new folk - although since we decamped over he we're all pretty new.
11/12/2010 at 19:11
thanks andy
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