Sub 3h15

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

26,641 to 26,660 of 47,638 messages
25/04/2013 at 12:48

I've just worked out my splits in m/m:

5k-   7:21
10k - 7:29
15k - 7:27
20k - 7:26
half - 7:26
25k - 7:29
30k - 7:32
35k - 7:34
40k - 7:32
finish - 7:34

Don't do heart rate.

25/04/2013 at 12:54

Minni- Looks alot more sensible than my splits


25/04/2013 at 13:21

Welcome to the htread akatrig - impressive balls out sub 3 time you got there. I think there would be many interested in your build up & training to get a big chunk off your PB.

Hi BIkeIt, I'll look out for you & your union jack outfit! I'm parking at Old Trafford, what about you? Number is 2302 and probably wearing my green club vest. Nervously looking forward to it.

Great report Lorenzo - Chandos sounds like a good post run laugh!

25/04/2013 at 13:40

akatrigs - well done on the sub 3. Do stick around.
Hope  Ant is okay and will be reporting in soon.
Minni - great even pacing - those splits speak for themselves. Pleased to know I'm not the only one who doesn't do heart-rate!

25/04/2013 at 13:43

Just checked my sandwich box and discovered I forgot to pack some malt-loaf today - I'll have to make do with sandwiches and fruit. Wish I had 120g of porridge this morning like AR!

25/04/2013 at 14:40

Heh, heh -yes, I'm fine - just biding my time...

Absolutely blown away by all the brilliant VLM reports and tales of such courage. I couldn't ask for more motivation going into Sunday's race.

The weather is goin g to be atrocious, apparently - max. 6ºC, min. 3ºC with rain, heavy at times and possibility of snow!! Still, hydration is made easier when it's cold.

Physically i'm feeling great - did runs of 4M on Tues and Weds and 3M today -all at PMP, which is feeling easy. Had a massage on Monday, and so the body is ready.

The only thing is I'm desperately trying to stay healthy as everyone around me is down with the lurgey in its various guises...

25/04/2013 at 14:47

Good luck Ant. 

25/04/2013 at 15:38

A 6 m jog at lunch and I was boiling hot in the sun.  Rather the cold than the heat at the weekend Ant, but hope the rain holds off

Gul - austerity measures put on the oats today due to budget deficit. Restricted to 100g, and no maple syrup on offer.

25/04/2013 at 15:45
25/04/2013 at 17:29
BI/KR - 'fraid it was raining cats/dogs in Manc today, but not too windy. Fairly cool.

Minni - it's Nova, don't do it

Ant - its going to be your day.
25/04/2013 at 17:36

Give it some big baaad ass swingin' nads Ant. Relax and enjoy !

25/04/2013 at 18:27
Mennania - don't worry about Nia. It was great fun chatting with her - it's always refreshing to hear a child's perspective on things and when it done with the confidence and eloquence that your young 'un had, it's even better!

Welcome akatrigs - no more lurking from now!!

Carbloader - Minni's right. Looks like you needed to ease off a little bit in the first half, but as you say this marathon lark is one big learning process.

Minni - great consistent pacing there.

KR - it was! Will we see you there next year?

Ant - sounds as though you're in fine shape. What's Spanish for KINAVIT?!
25/04/2013 at 20:54

Excellent report Lorenzo.

Welcome akatrigs.  Massive PB there and you probably finished somewhere around the same time as me.  You need to join in to get the full benefit of the thread.

Good luck Ant and KR.  Give it your all and bring home the results you want.

Enjoy your long run around Manchester Bike-It.

My 5k Paces

5k -  6.45
10k - 6.47
15k - 6.54
20k - 6.54
25k - 6.47
30k - 6.50
35k - 6.57
40k - 7.00
Finish - 6.42

Lost most time after 30k but also think I wasn't really concentrating on my pace during the miles, only every time I hit the mile marker, so I am pleased that they are fairly consistent.


Edited: 25/04/2013 at 20:54
25/04/2013 at 21:41

More fab reports! I'm loving it, and more to come after this weekend as well

Blisters    pirate
25/04/2013 at 22:32

Minni, that is a very VERY impressive split chart. Who cares what the HM said. I can tell you that it was also rock solid or you would have mentioned that it got a bit hard at the end. It also says that you are poised to keep repeating, even building upon that performance.

Ant van O, I bet you do better than me this weekend. I suggest that it's cheating to do proper training. Why doesn't anyone else follow my programme? (Answers will be obvious by Sunday lunchtime).

I am pretty confident that I could do a lot of this Sunday's race at 3:15 pace. I am equally confident that the wheels would come off the wagon around 20 miles in. This is simply because I forgot to do enough 20 milers in training. How many is enough? Well, one would be a start. I shall aim for 3:30 as that was the pace I did for 16 miles. If I put the ordinary mileage in, and some 20's then I'd expect the 3:15 to be there for the taking.

Carbs day today.

25/04/2013 at 22:50
I've decided not to turn up and use my number at Manchester on Sunday. My training makes Blisters' campaign look like Haille's.

On the plus side, I managed 2 pain free runs this week with the longest being 33.5 minutes long. Zero discomfort during or after for the first time in over 12 months. Hoping it's not another false dawn and I'm going to take a slow and sensible approach to building up. Looks like that podiatrist chap might have cracked it. Fingers are crossed. Finally coming off the bench? Is comeback number 8 the one I've been waiting for????

Good luck to KR, I'm expecting an impressive time from you and enjoy the training effort BikeIt.

Same to you Ant! Give it some beans fella.
26/04/2013 at 06:39

Ant - bad news on the weather. but good to hear you're feeling great. Keep away from those lurgy people!
AR - recovering remarkably quickly! I usually have about 70g oats with loads of raisins or currants - for a treat I like dates and honey!
Martin - very consistent splits - you are right to be pleased.
Blisters - good luck in Startford(?)
SJ - I'm sure that's a wise decision - here's to the comeback!
Did my final hard session today before next week's race. 10 miles building up to tempo plus warm-down: 8:23, 7:39, 7:10, 7:09, 6:45, 6:48, 6:47, 6:39, 6:33, 8:07.

26/04/2013 at 07:31

Very consistent pace Minni, but no surprise there.

Great report Menn- great achievments always require and exceptional effort.

Back fron 2 days in Barca. No running since the mara but will do the parkrun on Saturday. 

26/04/2013 at 08:25

Excellent session there Gul (my favourite session).  Looking good for next weekend.

Wise decision Slokey.  26.2m is not a comeback run!!

Blisters - Sounds like an "interesting" training plan. Good luck for Sunday.

AR - 100g of porridge was my carb-loading breakfast last week.  Took me ages to eat!!  Usually have 70-80g with some low sugar jam for taste. Maybe the 100g is part of the key to the improvement?

First post-VLM run this morning.  Just 4 miles with the first being very painful.  Legs began to liven up a little towards the end but all done at a very easy pace.


26/04/2013 at 08:42

Enjoying the latest reports, folks ! 
Gul - looking good for next week  . .
Slokey - wise move - I empathise with the 12 month scenario ! Planning my first 20 tomorrow since the wheels came off the Boston campaign in Feb last year.
Good luck to the weekend racers, particularly the big two, Ant & Blisters
btw, anyone doing Milton Keynes on 6th May? I'll be there supporting a pal. . . .

Edited: 26/04/2013 at 08:43
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