Sub 3h15

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

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02/05/2013 at 00:10

Sloakey, my result is okay, although it looks like my position has changed a few places? The splits were way out to start with, but hen got corrected. I know they had a problem from when they first put the results up and the site was really slow and took ages to load up. AT first they had a woman coming in 3rd overall in 2.23?! which subsequently changed. In realtion to the course being short, I think my garmin read 26.1 at the end, but I put this down to some very tight turns. For example, after the first mile we literally had to do a u-turn back on ourselves. I know what it like running round a running track - it always puts the garmin out in terms of position. At the end of the day we have to put our trust in the organisers to get the measurement right. Did someone have your number then Slokey?

4.2 miles tonight and legs felt a bit battered, but better for it.

02/05/2013 at 06:39

Ant - what a disgrace! Take it easy with the recovery.
SD - maybe an op is the answer - hope it doesn't come to that.
Moof - hope the fizz has done some good after the expense.
SJ - and a fiasco in Manchester too!
PMJ - nice stats - thanks for the reminder!
OO - Sunderland as well! What's going on?
Frazer - very tidy progressive run. Looking good for a HM.
Bike It - I like the sound of the new ultra.
AR - good mileage for April.
Lorenzo - good speedy run.
4 miles easy this morning - just one more bimble tomorrow and that's it till race day. Total of 178.5 miles for me in April, and 614.5 so far this year (missed a couple of weeks in March). With mileage increasing for an autumn HM and then base training for a spring marathon, I should be looking at well over 2000 this year

02/05/2013 at 06:52

KR - situation in Manchester really does sound very strange!! Good to hear you're already back in action.

Just over 3 gentle miles with some strides (on the uphill part) for me this morning - still got the niggle that I had before the marathon so might have to make another trip to the osteopath again. 

Hudson and Fitzgerald book arrived yesterday - I already feel as though I'm running faster and I've just flicked through and looked at the photos! 

02/05/2013 at 07:24

Great miles there Gul

Sounds like a chinese torture there moof.

02/05/2013 at 08:01
Also-ran wrote (see)

Sounds like the comeback is there PMJ. Do you have some racing plans on the horizon?

Loads of races lined up: I only get faster by racing so have Mrlwo 5 and Staines 10k as well as a local 5k summer series. Any thoughts about joining a local running club?

Scooby Dudek wrote (see)
I am also hoping to hit 2000 miles this year. Due to full on marathon training I am currently just over 1000 miles, so it should be more than achievable. 


1000 done by the end of April looks like a good way to hit 2000 but I was almost at 900 last year and only managed 1800 due to injury so you do need to take some recovery time.

02/05/2013 at 08:22

KR, my number is still in my drawer. Not only did I not run, I withdrew my entry a month ago and transferred to a tri in the summer. Is that a record? A 3:55 in a marathon I wasn't entered in and didn't start??

Gul, looks like solid mileage is being built. You've had a long term approach to this lark, how has your mileage increased over the past 2 years?

PMJ, is it the races that get you injured or the higher mileage? Do you think that your intense approach to frequent racing could be counterproductive. It is a delicate balance between volume, intensity and injury... 

02/05/2013 at 08:49

SJ - Since my last serious injury (11 weeks on the bench from July to Sep 2011), I've taken the approach of only increasing by one mile per week for 3 weeks and every fourth week cutting back by around 25%. Every few months, I've also stopped increasing for a bit too. This is a very brief summary of the different phases:
Sep 11 to Feb 12: 20 weeks light training 311.6M (max 24mpw)
Feb 12: to May 12: 12 weeks 10k training 299M (max 31mpw)
May 12 to Jul 12: 9 weeks 5k training 258.5M (max 35mpw)
Jul 12 to Sep 12: 10 weeks mile training 297M (max 35mpw)
Sep 12 to Jan 13: 20 weeks base training 723.75M (max 44mpw)
Jan 13 to May 13: 14 weeks 10k training (inc. 2wks on bench) 480M(max 50mpw)

02/05/2013 at 11:20

Patience is a virtue Gul! I need to learn from your experience. 

02/05/2013 at 11:34

SJ - that is a decent time considering recent injuries and the distance you were from the start line. This remarkable effort bodes well for your Rhyl outing

02/05/2013 at 11:54

SJ - Cracking performance - What time are you not aiming for in the race your not running this weekend?

02/05/2013 at 12:22

Sub2 I think Menna. The virtual me has it in him to breakthrough the 2hr barrier I reckon. It seems that anything is possible these days!

thanks for the congratulations everybody. You can all donate to my charity justgiving/SJ hasn't run a race but why let that get in the way of a quality 

02/05/2013 at 12:29

I agree with PMJ- lots of races makes me faster too, one every 3-4 weeks is best for me, but sometimes 2 weeks apart (I'm ignoring parkruns here). Of course when you are at you very best injury is a risk. Caught up with me last October after my best ever Vet season. Worth it though.  

02/05/2013 at 12:33

These are my race plans over the next couple of months.  OO will you be at any?

07.05.13  10k  Les Allcorn
14.05.13  10k  Woodhorn
29.05.13  10k  George Ogle
09.06.13  6m   Blaydon Races
16.06.13  10k  Bamburgh
30.06.13  10k  Kirkley (this one is not entered yet so may not do it)
09.07.13  5m   Tyne Bridges
14.07.13  14m  Coastal
21.07.13  5m  Olympic Park

I don't plan to race them all. 

02/05/2013 at 13:13

SJ, can you just check your charity page to see if my donation has gone through for your effort in Manchester. I have donated £1 for every mile that you actually ran there.

Gul, you have the patience of a saint - a very dedicated comeback.

02/05/2013 at 13:49
SlokeyJoe wrote (see)

PMJ, is it the races that get you injured or the higher mileage? Do you think that your intense approach to frequent racing could be counterproductive. It is a delicate balance between volume, intensity and injury... 

Neither, the thing that gets you injured is stubborness. Most my races are not A races so are relaly just tempo runs and many people do tempo three tiems a week with no ill effects.

02/05/2013 at 14:27

KR - that's not very generous. I've donated a tenner for every mile SJ ran.  

02/05/2013 at 18:22

has this piccy come through of me in my new go faster cycling top?



02/05/2013 at 18:26

1hr15min at 19.5mph. Getting quicker by the week!

stubborness indeed PMJ! "I am a marathon runner, I must run". I doubt I'd survive either yours or Minni's or OO's racing schedule. I am too flimsy 

02/05/2013 at 20:39

I agree with PMJ.  I had my best year of short distance PBs in 2011 and I was racing once a fortnight and in some cases once a week from June to September and didn't have one niggle.

However, after VLM last year I wanted to race a HM 3 weeks later so didn't rest properly and injured myself.  I also felt the same niggle this morning on an easy 5 miler as trying to keep going ahead of next weekends 10k.  Will I ever learn!!!

Stubborness causes injury....official!!!

02/05/2013 at 21:23

Minni - Maybe you misunderstood: when asked about your racing plans, you gave us details of your forthcoming social engagements with (I assume) local, eligible gentlemen: the obvious pseudonym-for-a-porn-star Les Allcorn, the mysterious and sensually-monikered "Woodhorn", and the 70s-sounding George Ogle. I don't know where you find the energy, I really don't. Unless, of course, it's the beetroot juice...

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