Sub 3h15

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

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25/06/2013 at 12:48

I've applied for my GFA too- very easy on-line!

25/06/2013 at 20:45

Minni - after your kind entry help I am having to pull out of the Coastal Race as stuck in the East African training camp again i.e Khartoum. There's actually an armoured personnel carrier outside the workplace now, not sure whether to be relieved or worried. Anyway if you (or OO) know someone who needs a place maybe there's an arrangement to be made. Doh  


25/06/2013 at 21:06

Sorry to hear that poacher. I'll ask around the club. Take care out there. 

25/06/2013 at 21:10

I am now too slow for GFA. (which smiley should I use to show immense relief?)

25/06/2013 at 21:11

Oh, Minni - my face appears to be in your groin region! 

25/06/2013 at 21:14

5k pb at tonight's mob-match: 19.09 or thereabouts

25/06/2013 at 21:25

Is that to keep you working hard Poacher? I know a few people who could do with heavy weapons pointing at them to increase efficiency!

Keir, I doubt that you are too slow for GFA, unless you've taken to running in lead boots. 

Well done Jools!  Hope you are celebrating in suitable style!!

25/06/2013 at 21:28

Great work Jools. How big a chunk carved off is that?

Poacher Jeez. Sounds distinctly scary to me. Look after yourself

Glad to hear you're firing on a good number of cylinders again Minni. Great how time just sorts a few things out eh

Get your child's face out of there Keir!!

Tough session on the track for me but went slightly better than planned for once. Funny how you dread them but feel smug once they're done and dusted

25/06/2013 at 21:34

About 14s, Frazer,so not a huge amount, but another step towards the sub-19 which should really be shelling peas for me according to race predictors...

Slokey: knocking back the mint tea like it's going out of fashion, Slokey.  It is a school night, unfortunately

25/06/2013 at 21:38


25/06/2013 at 22:36

Evil track session tonight. So very complicated too.

1200m at 5k pace straight into 400m at 3k pace (x 2) 
800m at 5k pace straight into 200m at 3k pace (x 2)
400m at 5k pace straight into 400m at 3k pace (x 2)
400m flat out

All recoveries were 2 mins, timed off me as I was the slowest by miles.

Who invents these things?????

25/06/2013 at 23:12

Well done on the pb Jools. 5k seems like an evil distance and I don't go there often (once in total).

Glad to hear you are back and running Minni - don't let Keir put you off your stride.

Well done on the track sessions Speedy and Frazer.

A casual 8 mile jog this morning for me, still a little hampered by a dodgy hamstring. This evening was a 5 x 1500m row session to get the heart rate up whilst I am plodding.  I have a 10k at the weekend so need to decide if I am up to it. Perhaps a few strides in the next couple of days to test things out,

Blisters    pirate
25/06/2013 at 23:28

Keir, you and me both. You are in good company. I'm about 5 minutes down.

Joolska, I agree, 19:09 pb for 5k is worth congratulating, but you have got at least another 30 seconds to pull off it when you do it again next week. How's the 10k? (I could go to Po10, but CBA)

26/06/2013 at 06:30

Lorenzo - that must be chaotic.
Poacher - stay safe.
Jools - congrats on the PB - that's fantastic!
Frazer - well done on the track session.
Speedy - it was obviously someone with a sadistic streak - sounds like torture.
AR - good sessions - hope you're fit enough to run the 10k.
Yet another 4 slow miles d&d this morning. Must do a few strides tomorrow.

26/06/2013 at 07:31

Yes well done Joolska, great to be in positive territory.

Take it easy AR- I'm struggling with my hip too after a tough speed session and have my 10k in 7 days, no doubt I'll run.

I'll ask about the number Poacher, but there are a few spares around. You take care in that sh*t hole.

I'm down about 15 secs per mile Blisters on where I was last year, over all distances .

26/06/2013 at 08:46

Be safe over there Poacher.

Nice pb Joolska .

Thats one evil track session there speedy - has 'break me' written all over it.

I find 5ks evil, only ever took anything remotely approaching pleasure out of 1 of them.

Very Hilly 7 miles last night. Still struggling with multiple niggles but am going for the SoB route discussed earlier on the thread as they appear to be neither improving or receeding. The Lytham half may become a 'fastish' mlr.

26/06/2013 at 11:37

Yeah, stay safe Poacher!

Snap Joolska, my 5k PB is also 19:09 which I got about a month or so ago.

I on the contrary to most people, I really enjoy 5k's more than any other distance, it does hurt but it's the perfect distance to test your speed and endurance and it's over before you know it. I've got one coming up tomorrow night but not too confident at the mo. Since my 8k race a month ago things have gone downhill in terms of running, weight gain, smoking, blah blah, I could go on. I will still do it tho, but won't be a PB! It's a new course as well so no idea what it's like. Looking forward to lunch run in the Sunshine today. 5 easy k's for me!

Gul - Do you ever have a day off from running?

26/06/2013 at 20:40

Actually the track session was worse than I wrote, it wasn't 800 into 200, it was 1000 into 200. Total 10800m of effort at 5k pb pace. Funnily enough I felt like I was wearing a zombie body today. 

Based on that I should annihilate my 5k PB sometime soon. 

27/06/2013 at 07:11

OO - take care of that hip.
Mennania - hope those niggles clear up.
GM - My normal schedule is 6 days a week with Sunday as my rest day.
Speedy - even more scary.
8 miles with 8x100m strides this morning. Apologies for the late post - I decided to do some gardening after my run today.

27/06/2013 at 07:36

Yes I've booked to see a guy on Friday- trigger points and all that nonsense but he does come recommended. There is a track session tonight but I'll have to give it a miss.

My front garden is a disgrace Gul  

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