Sub 3h15

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

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19/05/2013 at 12:34

Crikey Ant - that's one hell of a hailstorm. If it's any consolation, it's lovely and sunny here at the moment.

As planned, I hopped on the bike this morning. Didn't get the fuelling sorted (one bowl of cereal before I left and nothing but a sports drink en route) so the last 10 miles were a bit tough, especially the 1 in 5 hill, but managed to get 54 miles in so no complaints.

In prep for my parkrun yesterday, I asked younger Lorenzito if he had any advice to pass on to help me PB. His response: "run the first 4K as if you haven't got a sprint finish and the last K as if you have". Can't say fairer than that!

19/05/2013 at 12:58

Congrats on the sub 19 Lorenzo and brilliant last k to dip under. You must be mighty pleased. Couldn't imagine what 54 miles on a bike feels like..... Two miles from mine to the office is enough for me.

No run for me again, this time with vineyard flu as I went to town on the vino tinto last night. Oh dear, need to get my act together or I won't be able to match any of these fab performances.

SG- 10:5X is a good time and it sounded like you were not flat out at all.  Tried a sub 11 once on a track for 3000m and failed miserably coming home in 11:20. I guess it's all down to experience with the track running.

19/05/2013 at 14:45

Speedy, nice track race there, especially impressive as a first time out seriously. The track races take a bit of getting used to as the reward is on position and not time. Many people also double up so no points for running a hard race and knackering yourself: trick is to put in a reasonable first lap and try and work out who is off and away and who is in the mix as an also ran and then see what is left over. I have done lots of 5000m races where the positions at the end of the first lap have stayed pretty stable to the finish with just the odd position being played out by a couple of runners.

My, I enjoy runing so much

https://lh5.googleusercontent.com/-f39VO5I55Ug/UZjZqewbMKI/AAAAAAAAAH8/Hti1h6IsHo8/s960/staines10.jpg

 

Did the Staines 10k this morning: club champs and I was 15th overall but 7th in my club so even though we won the team prize by a country mile there was nothing for me. Chip time was 37:17 so that is 6 minute miling spot on. Have now got the rest of the summer to get the speed up at shorter races and see if it is worth trying a 10 miler in the autumn and harvest another sub 60 run. 

Edited: 19/05/2013 at 14:58
19/05/2013 at 16:29

Oh, that's a lovely picture PMJ, you look so serene. 

19/05/2013 at 16:38

PMJ - great picture. Definitely a candidate for a caption competiton!!

19/05/2013 at 16:51

Great time PMJ. Staines is one of the 10k's I have kept a note of for next year - it sounds like a popular race which fills up quickly. Datchet Dashers seems to be a really strong cub with 7 out of the top 15. Nice work

19/05/2013 at 16:53
Lorenzo wrote (see)

PMJ - great picture. Definitely a candidate for a caption competiton!!

Does the caption competition need to include Staines  in the wording

19/05/2013 at 16:58

PMJ - Excellent time, and fantastic gurn. With your right hand "down there" we'll take your word for it you were running at that point.

19/05/2013 at 17:12

A certain Captain pugwash figure springs to mind. Great run PMJ and as you say, a good point to work from. 

19/05/2013 at 17:30

So Seaman Staines, Master Bates and Roger the Captain Boy are all urban legends all people have been sued for printing such as fact.

19/05/2013 at 17:31

Speedy I bet you are really scary to race against with the relentless terminator racing hear. Very impressive
PMJ - that is indeed a quality gurn, although immodium has to feature in the caption competition too
Lorenzo - woo hoo, nice landmark, 3 sec really counts. Good parkrunning from OO too
 

19/05/2013 at 17:44

Now a pic just for Ant, everyone else should scroll down rapidly

http://s3.runnersworld.co.uk/members/images/76130/gallery/p1020613.jpg?width=350

Not too minging after a hard race this morning.  The Windermere mara brought up 50m for the week for the first time in ages, a good day out and a useful VLSR. Good conditions and well organised, but the course is relentlessly up and down and for a road race a bit gruelling given a lack of training and especially of long runs and hilly stuff. Quite happy with 3.20.54 for 45th place, the last few miles were an exercise in fending off cramp but overall a better run than London.  Onward and upward.

19/05/2013 at 21:16

What big feet you have poacher, never mind the nails.

Great running Speedy, you did well to hold back. Very shrewed tactics given your lack of track experience.

Great 10k PMJ- 20 secs better than I've managed this year. Definately coming back

16 for me today most at sub 8:30 pace. 36 for the week which is a good recovery from a poor week. 

19/05/2013 at 21:25

OO, had a sneaky look and your ag grading is a little better so I'd call that evens. Reckon the talk of come back has to be over: my aim going forwards is to get as many 80% + age graded runs as possible and today was my 4th ever: one in 2011, two last year and a good start this year now with plenty of time to go.

19/05/2013 at 22:28

No, they are minging, Poacher, but what a fantastic effort from you today - effortless, even. Maybe that's the key, just turn up and leg it round. I sometimes think we (I) worry ourselves too much and crumble as a result.

Blisters    pirate
19/05/2013 at 23:19

PMJ, that's a bit flipping quick for this thread, especially for a non-junior. In fact, it rather smacks of being a bit competitive. I can't remember what a 6 minute mile looks like.

I did a 6 minute tyre change. Does that count?

20/05/2013 at 01:32
Blisters wrote (see)

I did a 6 minute tyre change. Does that count?

Depends if the tyre was around your waist.

Poacher, I think a coat of nail polish would smarten them up a bit.....  So why is it a very useful VLSR?  What else have you accidently entered?

Nice gurning PMJ, great time.  I wouldn't even attempt one 6 min mile at the mo, for fear of spontaneous knee combustion.  And the caption comp must involve Dashers (with or without pebbles), skids and AR's afore mentioned Staines.

Edited: 20/05/2013 at 01:33
20/05/2013 at 05:44

That is a swift VLSR on that course Poacher - Well done. Wearing running gear must be a bit of an advantage.

Quite envious of a man with 10 toe nails - is that wrong?

20/05/2013 at 06:25

Nice way to do a vlsr Poacher. There seem to have been loads of eventa on in the Lakes yesterday. 

Well done on the great pacing at the 3000m speedy. Had taper madness not hit yet?

I finished last week on 2.5 miles, 2.5 more than the previous week. 

20/05/2013 at 06:47

AR - so what range of paces did your 400s range over? You could split them into 3 sets. 4 x 400m @ 5k pace, 4 x 400m @5k pace - 3secs, and finish with 4 x 400m @ 5k pace - 6secs.
Ant - there really is no escape from MacD's! Nice run.
Windy - wheatbeer will do. Careful with the extreme gardening.
Lorenzo - 1 in 5 hill sounds terrifying.
PMJ - great 10k time and scary pic.
Poacher - great time at Windermere - feet look in good shape, considering.
OO - nice long run.
Minni - any news on the calf?
6 easy miles plus 20-25mins of drills d&d.

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