Sub 3h15

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

27,581 to 27,600 of 37,386 messages
23/05/2013 at 21:03

It was a double edged sword to some extent Frazerelli, My missus come out of the pub and started walking to the finish as she thought she had missed me or I had pulled up - due to the volume of runners going through without me. it was sobering to realise where your abilities actually sit when weighed against a respectable amateur field in a low key race in a tiny little place in the NW of England. 84th out of 321I somewhat naively expected to be top 5 for age group at least (15th). it was unusual and unexpected to be in the masses after 4 k.  Conversely what was encouraging was the fact that progressive pacing still works at this distance. After 2k no-one took me and I could charge forward comfortably with little resistance., which is to my liking.I think I got my pacing wrong circa 15 secs - I never recovered from the forced slow down in the 2nd K and was 3 secs or so a k behind thereafter, but managed a fast last K so maybe it balanced itself out.

All that said and now that I know what to expect I am definitely targeting it as my A 5k race next year and will defo use those around me to improve and am looking forward to getting into the top 50, which means a sub 16.45 at least. Am planning for it already.  Onwards and upwards

23/05/2013 at 21:17

PMJ - I equate 1:20 to about 2:50 shape for most folks - not myself as I've never run a 1/2 in a campaign, but I think I'd fit that too. So reckon that you'd need to be well under 1:20 to aim 2:45, so if you could get 1:18/9 by the end of the year and before the VLM campaign starts then you'd be well set. I see 2:45 as a big jump from 2:50 in terms of mileage and training needed. I think you'd need to be 1:17 ish for a 2:45 attempt.

Blisters    pirate
23/05/2013 at 22:17

Fires of Hades, the bar's been lifted.

23/05/2013 at 22:28

Mennania, on the Moraghan Training - Stevie G thread there are a few guys who also ran Christleton and one came 2nd V40 so has a tuen of speed. Come over and introduce yourslef to the thread and get some tips on the 5k.

23/05/2013 at 22:29

TR - being sensible.  I know I've got time on my side and pleased I got the marathon out the way. So, beingsensible and enjoying a bit of other life! 

Edited: 23/05/2013 at 22:30
23/05/2013 at 22:32

  Mennania don't go!  we all know that the only distance that matters is the marathon!! 

23/05/2013 at 22:35

TR, I did 2:50 of 1:20 and there was room for improvement in terms of managing the  last 6 miles. I did 1:25 and 1:32 first time out, then tidied it up a bit for 1:24 and 1:26 so 1:22 and 1:23 is not a big step but 1:21 and 1:24 would be.

2;45 is ambitious but possible, and it may be two bites so 2014 may end up 2:47, then 2:45 in 2015 for champs in 2016 as V50.

23/05/2013 at 22:49

I have to agree Minni. Other races are fun and all that but we all know they're really just messing around as an appetiser for the entree 

24/05/2013 at 07:27

Poacher - yes, I'm looking forward to the hills, although I suspect my legs aren't.
Literatin - thanks for the heads-up on the bookshop!
15 miles d&d at silly o'clock this morning - longest run since July 2011, I think. The rhodadendrons are usually in full bloom by now at Sandringham but they looked a poor show this morning.
Good luck to Speedy, Frazer and Ant plus anyone else racing this weekend. Catch up next week!

24/05/2013 at 08:07

Frazer - Now that is really exciting. I've entered the Lytham Half too, so, yes - see you there! It'd better not be windy, though, looking at that course...

How I'm going to get there from Southport on a Sunday morning is another matter! Thanks for the heads-up, anyway!

24/05/2013 at 08:50

Up at Gul O'clock for a casual 12m up and down Winter Hill for a nice view of the Thames in the drizzle, and then in recent thread style completed the duathlon with 4 walking the dogs.

PMJ: 2:52, 2:51, 2:49, 2:51, 2:49, 2:51  "not the tightest grouping"  - I guess you strive for perfection.

Good luck to the Edinburgh contingent this weekend.

24/05/2013 at 08:50

I don't know how you can spell, let alone say rhodadendrons before 7.30 am in the morning Gul!

24/05/2013 at 09:01

Ant. Excellent. Will be great to meet you. I may well be able to sort out some sort of lift arrangement on the day. We'll liase nearer to the time

24/05/2013 at 11:02

Winter Hill - Sings 'Climb the long grassy track to the top of WInter Hill'  One of my altime fav songs - Doves!  Nice early morning MLR AR

Will check out that othetr thread PMJ - Thanks for the head up as I have only ever trained for longer distances and could do with some advice.

Minni -  You wont be getting rid of me that easy!

Easy four for me this am, toying with Parkrun tomorrow.

24/05/2013 at 11:27

Frazer - Hurrah!

PMJ/AR - Yes, I mean - those those reps are all over the shop, aren't they?



24/05/2013 at 12:07

AR - Winter Hill certainly sounds more appealing than Bike It's Nob Hill (double check to make sure that the word ''hill" has appeared!)

Rest day for me today - might sneak a few hills in myself tomorrow morning.

Anyone worried about overtraining? If so, worth a read of this:


24/05/2013 at 13:13

Reminds me of that guy who ran the Paris Marathon whilst on death's door the other week Lorenzo.

Blisters    pirate
24/05/2013 at 15:00

I felt that I needed to go out and do a proper session.

Dropped the car off at the garage and ran home: the long way. Then carried on back to the car.

23 miles, feeling strong and comfortable. Average 8:24m/m and ave HR 130. That's the engine of a Massey Ferguson on tickover. The last 6 miles kick off with an uphill drag, and I can't spot it in the pace/HR relationship. I can spot the point at which I upped the pace to 8:05m/m for the last 5 miles, but the HR seemed to be very, very comfortable. No mile averaged more than 137. For reference, I can recall that my pb zone was 145 for the first 20 miles.

Slightly different nutrition strategy today. Chilly and windy, but the rain held off. No rhododendrons around here.

24/05/2013 at 15:03

Lorenzo, Rest Day? - read the article again! Actually, there are a few things on there that are a bit close to the knuckle. I just read his "Which running dog are you?" article. I think I am closest to Border Collie (no doubt most of us are), which incidentally was also the dog type I came out as on some bizarre psychological profiling an employer did at one point in my career. Shortly after I left corporate life - 'nuff said  (and no I didn't go to work on a farm).

Forgot to also wish Ant best of luck in this weekends 'undulating' race.

24/05/2013 at 15:14

Lorenzo/AR - I'm loving those blogs.    I'm the Portuguese Water Dog going by the hair!

Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums