Sub 3h15

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

261 to 280 of 47,668 messages
11/12/2010 at 19:16

-set it to km

-defo use hilly setting

-vary the speed for blocks of 800m to 1600m

-run with your eyes closed every 5k or so (be careful with this) and mentally picture yourself in a race situation running in full control

- run strides of 200m every few miles

- don't let yourself think about being on the dreadmmill

- focus on one element of your form eg footplant, leading with the opposite leg from normal, arm drive etc

- get an ipod and get into somne new music or record a film on it and watch.

- save it for special sessions eg pyramids, intervals or short recovery runs

Is that enough?

Moraghan - good post thanks.

Jane and pipes - a very warm welcome to two new runners who clearly have bags of talent.

Jane-isn't NYC a great race? The last five miles are tough though aren't they?

11/12/2010 at 19:29

B&B - Good luck with the new house. Looking forward to getting my P&D book for Xmas - I'll have a bit of catching up to do! I've generally been trying to increase my weekly milage

CC2 - Are you over your ill spell yet and back to normal?

Jane - I'm on a Mac too and I think it might be an operating system issue. The version of Safari I use is 4.1 adn that one has the problems using this forum where al the tools to do quotes etc are missing. Hence why I always use Firefox instead.
What's your long run like at the moment - how far are you going/pace?

No running today for me - a bit knackered from last night. Gonna make it out for another 14/15 miler tomorrow at some stage. Would prefer doing it in daylight as running at night all the time is a bit depressing.

11/12/2010 at 19:43
KR - I hope so!

I use Google Chrome and have no bold, smilies, quotes etc. I have to switch into IE to insert pics and smilies etc, but I hate IE so generally don't bother.
11/12/2010 at 20:04

Hi Jane and hello again Pipes.

 Keir -  Look on the bright side even though the treadie is dull at least running is possible in all conditions.

11.65 miles for me this afo after work.  3 lots of 1 mile easy 2 miles hard then last 2.5 warm down(no choice could n't run any quicker,more of that in a minute). Splits as follows:  8:07, 6:35, 6:36, 8:29, 6:35, 6:39,9:35(uphill),6:31(downhill, should have been quicker but tummy rumbling), 7:25(uphill tummy still rumbling), 8:57,8:58,5:25(last little bit), made it home and rushed past OH and kids to pay a visit.  Happy with even pacing and making it home.

That 56 for the week, only slight concern is tight left achilles which i've had for a few weeks but it does n't seem to be getting worse and not causing problems when running. 

 New shoes arrived today so will take out tomorrow on recovery run.

11/12/2010 at 20:09
Hello to Posters old and new.

I'm a long-time lurker from the old thread. As you've now moved to a nice, new home I thought it was time I finally came out of the woodwork.

Firstly, a big thank you to everyone who as provided tips, advice and inspiration on this forum.

So - a quick background:
I'm a Brit now living and working in Oslo, Norway. I'm a former fatboy (100kgs), who started running in Jan 2007 to lose some weight.
I've run 2 marathons and am just about to start training for my third (Boston 2011). I'll be following a slightly modified P&D schedule (55-70).

I wonder if I hold the dubious distinction of being the person closest to 3.15 without being a member of the club? My PB is 3.15.19 from Paris earlier this year.

Good luck to everyone doing long runs or racing in the morning. I did 30kms on the dreadmill this morning, so I'll be enjoying a rest day tomorrow
11/12/2010 at 20:25

Welcome Neil, I'm on 3:16:21 from abo last year, thinking back from the previous incarnation of this thread there was someone else on 3:15:xx. I take it you do a lot of treadie running this time of year.  There are a few of us who have recently embraced the delights of treadie running due to the crappy weather.

11/12/2010 at 20:27
Hello to Jane pipes and Neil. Great to see some new faces but I suspect with pipes having done sub 3 already she is in a great position to pass on advice to everyone else. Neil great marathon time - what did you do to get that time and what would you do different to crack the barrier?
Anyone racing this weekend?
11/12/2010 at 20:34

Welcome ON. 30km on Dreadmill! You must be totally mad. You will fit in well here.

Cheers for the tip AC. I like the idea of strides on it. I don't really bother with these normally, but they could well break up the session. Will use elevation as well to break things up and looking forward to tempo runs and intervals with the Tready setting the pace and only having to follow.

However why kms? I do everything in miles normally. In fact, as the Tready is all in mph I am trying to work out the mph speed equivilant for every time between 8.45 - 6.30 min pace. Anyone done this already?Mph not available on McMillian.

But eyes closed running and picturing race situation is bound to end in me getting too excited and running over the front of the mill. However certainly a better tip than Lorenzos!

Nice speed sess there BB. Still looking good, if the bowels hold out! Do you know much about the Glos course? From memory, reading posts last yr. I think it is a few laps of different circuits, but fairly flat. Its my home ground.

Jane, I havent forgotten to add your Marathon targets to the list. Just waiting for B&B to tidy it up first, so I can annoy him again!

Really looking forward to a cheeky long one early tomorrow morning.

11/12/2010 at 20:35
Hi OsloNeil - another new poster on here although long time lurker, welcome to the thread. You've already got a cracking PB, what time are you looking for in Boston? I think we are going to need a bit of running history/PB's as well 30k on the treadmill is an impressive run for a Saturday have you got anything lied up in the short term or are you jsut “ticking over” at the moment?
11/12/2010 at 20:38
I'm running in a race, but I'm not racing. I was offered a number for the Turkey Trot HM, and I'd planned 13 miles LSR anyway so thought I might as well potter round it with one of my slower clubmates. Mind you, it's proper hilly and I've not run 13 miles since October 25th, so he might leave me for dead!
11/12/2010 at 20:41
Good luck Speedy. Look forward to reading a race report. Its all been a bit thin on that front recently.
11/12/2010 at 20:42
CC2 - is that the race where you get an Xmas pud at the end?
11/12/2010 at 20:53
No, you usually get something random but vagely useful, handed to you by a guy dressed as Santa. From previous years I have a towel (with a turkey embroidered on it), a fluorescent yellow hat (with a turkey embroidered on it) and a travel mug (with a turkey printed on it - sadly that leaks though). I've also heard tell of a mousemat and a wallet in the past. Presumably they also featured turkeys as the main design. The race winner gets a turkey.

Not sure there'll be much of a race report Keir, I'm not racing!
11/12/2010 at 20:59
Thanks for the welcomes.

BarryB: Yep - I'm a bit of a chickensh*t when it comes to snow and ice (and we get a lot of that here at this time of year), so I do a lot of dreadmill running. Whilst training for Paris last winter, all but 5 of my runs were indoors. Not ideal really, but then again treadmills seemed to work ok for Ingrid Kristiansen and she wasn't a bad marathon runner.

Keir: Mad? Yep - I've been accused of that quite a lot recently

KR: Good luck with the SuperSix. My vote is in. I'd like to go sub 3.10 in Boston, but as there are a lot of downhills I'll have to see how my niggly ITBS holds up on the day. Nothing lined up in the short-term altho' I might be tempted to join the end of '10 10 in Maidstone

MM: I followed a Runners World smart coach schedule based on a 10km time of 40.19 at the start of the period. I think the slower runs were too quick and that it was light on the big long runs so will definitely do more this time. Also have to get my fuelling right this time to avoid cramps.
11/12/2010 at 21:00

Good luck Speedy  and any other racers.

Keir - Info a bit sparse about Gloucester, seems a bit low key, but gleened a bit of info from the thread , it's a 4 mile loop then 3 x 7mile loops followed by the last mile or so.  Last year they handed out 3 wrist bands that you take off after every lap to keep track. You don't fancy it as it's your home ground.

11/12/2010 at 21:05

Honestly, you folks just don't listen do you
11/12/2010 at 21:41
Good luck tomorrow Speedy - hope the race goes well
11/12/2010 at 22:05
Thanks for the various welcomes. I'm loving this new home already.

Your run looks great, Barry B - wish I could do that pace right now. Hope your stomach has recovered and it's not the start of some bug.

MM - even though I've done sub3 (twice), I feel a lot less structured and able to give advice than most of you. I've got P&D but haven't opened it since a failed effort to even get marathon training off the ground in '06 (although I don't think the two are connected!). I've only ever done what I feel is best based on how my legs are, what my club sessions are and what races I have. For Abo this year, I did long runs on Fridays, adding a mile a week until I got to 24. I ran them quite slowly (some people might argue) at about 8:35 ave and without any sections at MP - I did them with a friend and we chatted and giggled all the way round. I did do MP work and faster elsewhere, though (MLR/ races).

Enjoy your rest day tomorrow, OsloNeil - you've deserved it with 30k on the treadmill! My hubby has done Paris for the past 2 years and I've watched/ supported. It's a great marathon for spectators because the metro system follows so much of the course - I just hopped on and off the number 1 a few times.

I'm helping out at a 10k race tomorrow organised by my club. Looking forward to the free bacon butty!

Enjoy the race, Speedy (although, obviously, you are NOT racing yourself)!
11/12/2010 at 23:33

Pipe, with 2 x sub 3 marathons i'm sure you'll have some good input. Interesting that your LSR's were at 8.35 pace and without any MP in them. What sort of speedwork did you do in a typical week and did you do some kind of speedwork each week?

Speedy - so a Turkey based prize then ! Have a good race even though you aren't racing if you know what I mean!

OsloNeil - a 3.10 target seem like a realistic goal to go for. There are a few others with that target time if you check THE LIST! If you give us the date we'll get you on ther.

12/12/2010 at 07:19
KR - I did speed sessions every Tuesday, typically totalling 5.6-6k and with varying distances and recoveries within each session (things like pyramids). I sometimes did another speed session on my own on a Sunday if I hadn't raced (I like the continuous session of doing 3 or 4 x half a mile at 5k pace followed by half a mile at HM pace as 'recovery'). The fact that I'd done my long run relatively slowly meant that although my legs were tired in the heaviest period of training (I did 3x 70 mile wks but generally about 55 mpw), they weren't totally knackered.

My biggest problem with the training for my last marathon was that the school holidays finished about 7 wks before the marathon and I only got 1 long run done in that period (due to races and being busy teaching). So I think I peaked a bit too soon, with a 4 minute half-marathon PB of 1:21:5x in the middle. I was a bit wiped out after that and never felt that I felt quite as fresh and strong again.

Anyway, enough of me me me...
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