Sub 3h15

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

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23/05/2013 at 13:14

Sounds a good job Ant. Good luck in your HM this weekend.

Like the fact you squeezed in 2 errands into your run Gul. I was going to do a quick 5 miler whilst taking my lad to football practice, but had to take my youngest boy too - so no run. But then back home it was bath time/story for the boys, a quick whizz round with the hoover, sort out some home insurance on the phone, empty/stack the dishwasher before I could get out for a run at 9pm. A busy night!

23/05/2013 at 13:19

Ant - Good luck for Saturday I'm sure you will do really well. Well done you for quitting, from my memory the Spaniards are a nation of smokers. Hopefully from now on the only smoke that will be coming from me will be from my heels!

23/05/2013 at 14:01

Ah yes, yes, yes I've been reading your comments but I had too many dishes to wash and shirt collars to scrub to be able to reply.

Nice reminder about the pelvic floor... squeeze, squeeze, squeeze.

I used to be a smoker and stopped about 17 years ago.  In my rebellious days I smoked just to annoy my parents and teachers, along with piercing my own ears several times just because I wasn't allow to have them done, staying out all night... I could go on.  

Thankfully my 17 year old daughter is nothing like I was.

Ran 2 miles on Monday, 2 on Tuesday and 4 last night.

 

23/05/2013 at 14:06

That's good news Minni. How has the calf been feeling? Probably all that standing at the sink etc!!!

My 17 year old is a bit of an angel as well. I'm not sure I will get so lucky with the younger two though!

23/05/2013 at 14:16

DS2 - The thing with my daughter is she hides nothing, so I know exactly where I am with her but my son is a bit different.  He really wants to please so I'm not convinced I'll always get the truth from him. 

23/05/2013 at 14:56

Ant if you want to come for a run round Salford while in the north west....

http://s3.runnersworld.co.uk/members/images/76130/gallery/salfordskyline_0.jpg?width=350

 On 2nd thoughts, come to Derbyshire, horizontal rain is character-building and ferret racing is always worth a flutter...

23/05/2013 at 14:59

Track session at lunchtime (6x800m, lap jog recovery so about 2:30 recovery). Swirling wind made even pace hard but they came out at 2:52, 2:51, 2:49, 2:51, 2:49, 2:51 so not the tightest grouping but quite tidy.

2:52 is 86 seconds a lap which is 17:55 pace for 5k and that is the next real target for a hard race.

Still in awe of Mennania who ran faster than this without breaks.

23/05/2013 at 15:02

Nice session there PMJ. The wind is always the thing that makes me struggle with track sessions. Normally, I like them, but credit to you for keeping them 'tidy' when it's like that.

When are you planning on an all out 5K assault?

23/05/2013 at 15:43

Lorenzo - I expect it was a bit nippy out on the beach this morning!
GM - you'll be back in the swing of morning runs soon. I live in King's Lynn in Norfolk, so it's a fair jaunt from the east to west coast to Southport.
Ant - good hilly run. Best of luck with the HM.
KR - I am seriously thinking of knocking this evening run on the head - maybe one experiment which is doomed to fail. I have much more control over the mornings.
Minni - great news. Steady as she goes.
Poacher - I'm heading over to Derbyshire for the Bank Holiday weekend - Bonsall, near Matlock. Do you know any nice shortish runs in the area?
PMJ - those reps look fairly consistent to me and a decent pace.
I've just realised that I need to re-schedule Saturday's 15 miler (not a wise move to go out for a long run the second we arrive in Derbyshire), so it'll be an extra early start tomorrow morning.

23/05/2013 at 16:25

Gul - nice (and rather hilly) part of the world that, I don't know Bonsall but obvious places to run are Carsington Water - the Cromford Canal - and the High Peak trail.

http://www.peakdistrict.gov.uk/__data/assets/pdf_file/0009/90486/hptisstrails.pdf

The HPT is the 2nd half of the White Peak marathon.

If you like chips, Matlock Bath is the place to be.

23/05/2013 at 16:47

Cromford has some nice pubs (on a non-running-related note) and also the best bookshop ever.

23/05/2013 at 16:57

Gul - careful you don't get altitude sickness on all those Peak District hills! And yes, it was a bit breezy this morning. 

Minni - I'm shocked! Never had you down as a rebel.

Good reps PMJ

23/05/2013 at 17:02

As we're talking sexual stereotypes I should mention that manflu is still keeping me low. I've missed 3 days training now including my club 10k where all my pals got PB's in perfect conditions. I might try a gentle plod tonight.

TR
23/05/2013 at 18:08

Minni - nice one, are you stopping due to tightness or just being careful ?

PMJ - are you still chasing an Autumn marathon and a 2:45 to get a champs start ?

23/05/2013 at 19:17

Cheers PMJ, - I would swap my 5ktime for your Mara time in a heart beat

Night off for me with a touch of manflu too. Not sure the chicken and chips with a San Miguel is the best recovery meal I cold be taking

23/05/2013 at 19:36
DS2 wrote (see)

When are you planning on an all out 5K assault?

The assault started in early March and is progressing steadily. Highlights so far: March 2nd I did King's Lynn parkrun with Gul in 18:53, last Friday in April I did the Brooks Last Friday of the Month in 18:23. Next Friday I will do the same and hopefully come up with something that if it isn't 17.xx it is at least 18.0x. In 2011 I did 17:49.5 in July off a series of 18 5ks over 16 weeks and same sort of game plan this time: just run each one a few secodns faster than the last knowing that I didn't collapse and die at the end so I can push a bit harder.

TR wrote (see)

PMJ - are you still chasing an Autumn marathon and a 2:45 to get a champs start ?

Plan is being adjusted a bit. The aim was always to shoot for 2:45 at VLM 2014 (and I have GFA for that so already in the bag) which means I can run VLM 2016 from the champs start when I am 50. There were two autumn marathons planned, one as a VLSR and one as a race, Newcastle Town Moor. Looks like I may have to drop the raced one as it doesn't seem to fit in with any plans: I would do base in June then campaign in July, August, September and October and I have a week in Italy, a week in Russia, two weeks in the USA, a week in Cornwall and a week in France so that is six weeks out. Also the "race fast by racing fast" plans seem to be working well and I fancy a shot at sub 60 again for 10 miles and that will be Cabbage Patch in October. Seems like my life style allows for a spring marathon and not an autumn one and my dislike for major sub zero temperatures keeps me out of Russia and New England in the winter meaning I have to be there relatively more in the summer.

23/05/2013 at 19:41
Mennania wrote (see)

Cheers PMJ, - I would swap my 5ktime for your Mara time in a heart beat

 

You can always teach fast twitch muscles to run long, you can't teach slow twitch muscles to run fast. That 17:29 is scorching and if (when) you carry that speed to longer distances you will get a tumble of PBs.

23/05/2013 at 20:15

Evening all

Glad to see misogyny is still alive and well in this little corner of ccyberspace

Good luck for sat Ant. I'll be in Lancashire in July doing the lytham HM. Maybe see you there?? Bring your ukelele

Pleased you're slowly getting back into it minni. The enforced break must have half killed you

mennania. That was indeed a serious 5k outing. Looks like you had more in the tank too. That field sounded ridiculous too. Presumably it helped a bit to get you such a cracking time?

 

TR
23/05/2013 at 20:35

PMJ - understood, it'd be hard to get back to 2:50 shape by Autumn, but with another 6 months until VLM 2014 you have a chance of getting under 2:50 if you can stay healthy. Getting a 1/2 time of 1:18 ish by the end of the year would be a good start.

23/05/2013 at 20:48
TR wrote (see)

PMJ - understood, it'd be hard to get back to 2:50 shape by Autumn, but with another 6 months until VLM 2014 you have a chance of getting under 2:50 if you can stay healthy. Getting a 1/2 time of 1:18 ish by the end of the year would be a good start.

I think I could do 2:50 at Abingdon but not Newcastle. Not sure about the 1:18 half though. I did 2:57 off 1:22 and 2:50 off 1:20 so hoping for 2:45 off about 1:19. 2:45 should be 1:22 and 1:23. It really is about scraping it down to the last second and getting it right so the pace is fast enough to come in on target and yet not too fast to blow up. If I can do 1:19 then 1:22 has to feel easy.

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