Sub 3h15

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

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24/06/2013 at 14:07

Surely a waste (deliberate mis-spelling pun for Jools) of a lunch hour Bike it. Here's how you could gain 53 minutes for your sandwich eating:


Edited: 24/06/2013 at 14:07
24/06/2013 at 14:09

That's me told

24/06/2013 at 14:50

Suely your run should have finished pre 3.15 Gul - or did it and I misread your post ? If not  I suggest you man up, start running at midnight or simply dispense with the tomfoolery that is a bed and sleeping, and show us what your made of

24/06/2013 at 15:03

7 minutes abs has got o be like doing a 3mi recovery run. 'Total abs' is 30 minutes long so I have the remaining 30 minutes of my lunchhour to get up off the floor and crawl back to my office in the lunch hour.  I think there is a 60 minutes 'Ultra abs' that they run at the waiting room of A&E so that medical help is on-hand.

I have the feeling that I'm not going to plateau any time soon on this one...


24/06/2013 at 16:43

Full credit Bike it - 7 min abs would suit me at the moment. Got out for a comfy 30 min jog yesterday so intend to start a HM plan today (Runners world one) taking me through to Lake Vyrnwy in September - Will still try to up the speedier stuff and improve on the 5 and 10k but everything starts to creak if I go beyond one speed session a week, which maywell have to be a parkrun.

Some nice long runs yesterday from AR and OO. Welcome back Minni. I am still nearly 70 miles short of 1000 after reaching 750 at VLM.

24/06/2013 at 16:49

Welcome back to the land of the running Minni 

Are you going to post before and after Abs pictures Bike it?

As of 7am - 1411 miles for me so far in 2013. 

24/06/2013 at 20:51

At the risk of sounding impatient and reactionary, I think it's a bit shoddy that there's still no GFA application link up on their page.

My abs are coming on nicely, thank you. I just hope that one day the fat will recede sufficiently for them to be visible. Anyway, thanks

Edited: 24/06/2013 at 20:58
24/06/2013 at 20:56

Gul - I'm kind of making it up too. Track on Tuesdays, grass reps on Thursdays, LSR at the weekend plus fillers. I'm concerned about the lack of tempo running, but maybe I can fit some in after the track season finishes.

Minni - yay, so pleased to hear you're back

24/06/2013 at 21:16
Keir wrote (see)

Are you going to post before and after Abs pictures Bike it?


Err, do I have to hold up an newspaper?


24/06/2013 at 21:18
!5 Miles for me tonight which was a hard, hard slog so I'm in no rush to sign up for VLM (but of course I will) and I'm glad its 10 months away, but Abingdon seems only around the corner. I couldn't get out yesterday for my 'long' run as I had to fit a new bog and basin, Oh deep wife tells me I swear too much!!

I'd better make a plan for Abo, if I ever get fixed. Glute and hip are ok now but my right Achilles is giving me grief (I'm currently resting it on a bag of peas).

Running miles for the year is about 1150 but this was very light in may/ june. Bike miles about 900 in the last 3 months and I'm wondering if ramping up the miles on the bike has aggravated my right Achilles

And just to finish off a great week, my bike has broke and has been sent back to the manufacture for assessment, lets hope I get a nice new shiny frame.
24/06/2013 at 21:20
And hope everyone is well and glad to see Minni is back on the mend, How's the foot coming along Ant?
24/06/2013 at 21:22
Oh and Gul you crazy cat, 3.15 indeed. You're mad man,...mad!
24/06/2013 at 21:23

Great to see Minni back in action - really pleased that it's all sorted out.

Glad you enjoyed the North Downs 30K Keir - I still think it's one of the most enjoyable races I've ever done.

Only 800 miles running for me so far this year, but I do have 550 on the bike to add to that.

Hilly 10 miles yesterday then joined younger Lorenzito for his athletics training session. Much to his joy, I couldn't keep up with him on the 800m loops although I did regain some pride on the shorter stuff. Not that we're competitive or anything.

4 miles incl 5 x hill sprints for me this morning.

Pushed the boat out and bought a pair of Wave Mushas today - if I don't take at least 2 mins off my 5K PB and 5 mins off my 10K PB, I'm returning them as faulty. 


24/06/2013 at 22:54

Moof - The foot is there but runnable-on, so it's business as usual round here. The words ostrich/head/sand spring to mind, but for the moment I'm getting on with it.

Curiously my twin brother went down to Dartmoor to do a cycle sportive at the weekend but before he did he took his Cannondale in for a check-up, only to be told the frame had a terminal crack in it. The lifetime guarantee means a spanking new frame (latest model) will soon come flying through his letter-box (figuratiively speaking). So that's now two of you going on about clouds and silver linings!

He had to do the sportive on a borrowed bike in howling winds and lashing rain. Fun.

25/06/2013 at 06:51

Minni - great to hear things are looking up. Nice trail HM.
JD3 - good MP.
SJ - that's an awful lot of training hours.
GM - god running.
Frazerelli - good point. Next year I'll start at midnight, run a marathon in training and finish before 3:15 am. Maybe.
Bike It - 7 secs would do for me.
Mennania - Good luck with the HM training - I've another 4 to 5 weeks before I start the speed phase of mine.
Keir - nice mileage.
Speedy - I'll be focusing on tempo later in my schedule. Looking forward to the speed work in August.
Moof - hope you get the new frame.
Lorenzo - good combination of running and cycling miles.
Another very slow 8 miles done this morning.

25/06/2013 at 07:02

Thanks for the nice words. It's sooooo good to be back!

ant - you could've sent your twin bother to Chandos last April in your absence.  

25/06/2013 at 07:05

Keir - 7 minute Abs, now there's an idea! 

25/06/2013 at 07:06

Minni - Yes, I thought of that, but when it was too late. It could have been very confusing for you lot - and for him!

25/06/2013 at 10:47
25/06/2013 at 12:13

Good spot Bike It - will sort this out later.

Deadline of 8 July folks!!!

Biked into work - the tranquility of Richmond Park followed by the usual madness going over Putney Bridge and along the Kings Road!!!

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