Sub 3h15

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

28,221 to 28,240 of 37,119 messages
23/06/2013 at 12:06

9M for me, 3M @ HMP, foot not great but manageable, Southport HM entered (26 quid). Onwards and upwards.

23/06/2013 at 13:42

Just over 20M this am, with 10M @ any old pace, and 10M @ 6:57.

That concludes  my 'doubles trial' with 107M for the week (although 24M were steady rows duen to injury). Todays run felt good, apart from the tweaked hamstring which insists that I run with a shuffle.

What did I learn?

  • Need to 'man-up' and wear soggy stinking kit
  • Also need to 'man-up' and forget about showering
  • Combining speed work with high mileage can hurt
  • All sessions start to blur into one and I started running everything at the same pace without focus
  • I got a bit bored with the plodding - felt more like a job than a hobby
  • No time for gym work, stretching, strengthening or life in general

Probably will do one or two doubles per week in marathon training, but by combining it with rowing. Back to normality next week, but first up rest the hamstring.

23/06/2013 at 14:13

Must have been tired, I slept until 1.30pm. Oops. 

15 miles done in the pouring rain yesterday though, so today is a rest day. Hoorah! And my GNR training starts tomorrow. I don't think I really like the 'inbetween' bits. I love a good schedule, I do. Speaking of which, I need to type mine up in glorious technicolour.

23/06/2013 at 15:44

You are providing me of memories of the student lifestyle Speedy 

Would read back and make some comments but need to give the family some love.

North Downs 30k for me today. 2hr 14mins - 4 mins faster than last yr, but this yr I was 14th overall, where as last yr I was 7th. As it was the 30th anniversary I think many more runners turned up. Pleased to be back running having had 4 days off this week with a toe injury. Disappointed not to see DS2 on route, but surprised to see one of the 6th formers I teach marshalling in a random out of the way field.  Highlight of the day was mistiming a style and ending up forward rolling over it without any negative consequences. 

 

23/06/2013 at 15:56

We'll call that a planned dismount Keir.  Well done on a cracking time.

23/06/2013 at 16:28

Nice gymnastics en route Keir!

23/06/2013 at 18:23

16.5 for me today but at a lower pace than you lot. About 8:30 pace. Brings me to 41 for the week. 

Good job your student didn't see the tumble Kier, you'd not live that one down.

23/06/2013 at 23:11

I'm glad his student hasn't seen how he spelt 'stile'  Nice work on the course best, Keir.

Bit of a long afternoon working, and brain is completely fried, so hoping it will be functioning better early doors tomorrow.  Heigh ho.

24/06/2013 at 06:26

PMJ - nice week lined-up to round off the first half of the year. Including this morning's run, I'm on 978.5 for the year so far.
Jools - well done on making 60M for the week. Enjoy P&D!
Ant - take it easy on that foot.
AR - great long run and stonking mileage for the week.
Speedy - what's your HM schedule like? I'm just making my own up - still another 5 weeks of base training to go before I start the final 11 weeks.
Keir - great performance - and stylish stile clearance too.
OO - good 16.5 miles - still faster than my long run.
5 slow miles to start my cut-back week. Hoping to finish it with a parkrun.

24/06/2013 at 06:36

Sorry not much time but a quick check in.

I am BACK!  25 miles the week before last and finished last week off with a trail HM yesterday and 35 miles for the week.   Beautiful course with about 4 miles of big hills.  Finished in 1:46 - not racing, just treating it as a training run.  Really pleased that the injury behaved and is well and truly behind me.   Time to start building up again.

OO/Fraser - it was the Alnwick Castle trail race.  Beautiful course and great event.  Quite expensive but on the doorstep and definitely worth the money.  Check it out for next year.

24/06/2013 at 06:45

Minni - Great news about your ex-injury.

Has anybody been to the VLM page yet? Where is the promised link to apply for GFA? There isn't one, as far as I can see...

24/06/2013 at 07:26

Great to have you back Minni- didn't think it would take you for long!

I usually glance at work on a Sunday Jools, must be serious to take up half your day.

be patient Ant!  

JD3
24/06/2013 at 08:06
Lorenzo wrote (see)
JD3 wrote (see)

5x 1M averaging 7.29 for me last night off one mile recovery. Perhaps at first glance not an earthshattering session, but each rep included 45m assent in a pretty uniform way

Any chance of a picture of you in your pretty uniform?!

Lorenzo - . Good park running too.

AR – I’m sure that you’ll be able to beat your hilly/multiterrain time at Dorney- I don’t imagine there’s a faster course than a windless Dorney.

I’ve scheduled about 10/11 20+ milers, though might drop a couple of them to do some half marathons at MP with a warm up and cool down. I’m sure that they’re useful, but I do find them dull. I’m also starting to limit myself on the route because my traditional route is 9 miles uphill followed by the same 9 downhill- and I think that having the 2nd half downhill negates some of the benefits.

Interesting to hear about your doubles- that day might come for me, but I don’t enjoy running enough to get out twice a day, unless P+D tells me to. Hope your HS heals.

Bike It – nice cross training

Joolska – hope your week calms down, good work getting the miles in.

Ant – I’m glad the foot’s on the mend.

OO – well done on the vouchers and parkrun

SJ – nice tapering!

Gul – very impressive training at a very silly hour!

Poacher – treadmill HMs sound terrible, well done getting it done.

PMJ – good Mixed pace MLR

CC2 – good 15 miler

Kier – well done at the North Downs, I nearly entered that myself- impressive countryside gymnastics

Minni – glad that you’re back running again and a good training HM.

I took friday off because I felt like a zombie, and don't normally run Saturdays, so was accidentally a bit tapered for Sundays 16 with 8 at MP (6.59). Quite pleased because the HR came out a couple of bpm below MP HR, and it was really windy. Just need to get MP down to 6.50 now.

JD3
24/06/2013 at 08:23
Gul Darr wrote (see)

PMJ - nice week lined-up to round off the first half of the year. Including this morning's run, I'm on 978.5 for the year so far.

I'm on 937.8 so far, add 40 for the week and I'll be about 20 shy of the 1000. Since 1 March I have done  721 which is well over the 666.67 needed for 4 months.

 

On the kit / shower front, I have clean kit veery week if I need it or not, but shower after every run. Kit lives under my office desk and if really wet it goes in the back of the sevrer room to dry off in the rejected heat.

24/06/2013 at 09:10

What a coincidence! I went through the 1,000 mile barrier only yesterday and didn't even notice - no fanfares, nothing.

Did a 3.5M recovery run this morning in those Brook Ghosts which I don't really like, and they seem to have helped The Foot even more.

A HM training plan? What that, then?  

24/06/2013 at 09:28
Also-ran wrote (see)

 

Any one used Kayanos before. Startinh to run out of my cheap 1170s and will be looking to get some GT1000s but noticed a few good deals on Kayanos recently. This was he shoe Asics recommended to me - probably because they are expensive at full price?

 

Kayano's (and expensive full price ones) sent me to the physio due to being overly supportive after a bit of a running shop over sell and me being a bit naive due to just starting running.  Then the physio recommended I go to the 1150 as they are less supportive.

Good to see you back running Minni - I left you a reply on Comrades 2013 thread.

I went through 1100 miles in the last mile of Comrades.

 

 

24/06/2013 at 11:48
Bike It wrote (see)
Also-ran wrote (see)

 

Any one used Kayanos before. Startinh to run out of my cheap 1170s and will be looking to get some GT1000s but noticed a few good deals on Kayanos recently. This was he shoe Asics recommended to me - probably because they are expensive at full price?

 

Kayano's (and expensive full price ones) sent me to the physio due to being overly supportive after a bit of a running shop over sell and me being a bit naive due to just starting running.  Then the physio recommended I go to the 1150 as they are less supportive.

 

 

That was one of my concerns Bike-it, but trying them a few weeks back, my gait was pretty similar in Kayano 19s compared to my 1170s on video. Then recently I read a review of them slamming them as they didn't have enough support (in the model 19) compared to earlier incarnations - this explains why on video the 1170s and Kayanos were ok, but the GT2000s had too much support.  

Why do manufacturers mess about so much in the name of progress.

Edited: 24/06/2013 at 11:49
24/06/2013 at 11:50

Excellent news Minni!

Due to my foot (formerly known as knackered) I've only clocked 349 miles for the year so far 

But I have supplemented that with 131km of swimming, 1340miles on the bike and 51hrs of spinning so it's not all bad.

2hrs and 15miles worth of hill reps yesterday (just cos I can). I was getting some funny looks from the locals by the end.

24/06/2013 at 12:51

'Total abs' again this lunchtime.  Nearly 

24/06/2013 at 13:57

5 miles for me Saturday out there in 45mph wind @ 7.38mm average then 6.5 miles y'day again very windy but this time on a very hilly route and wanted to come home in about 8mm pace so 7:59mm was a result especially with a hangover.

AR - Just reading back re your question about Asics Kayano's. I personally wear neutral or racing shoes but a friend of mine had the exact same issue as Bike it.

Gul - Going for a 03:15 run is some acheivement but one I will never attempt! I am barely capable of fuctioning pre 07:00hrs!

Lorenzo - Good parkrun there!

 

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