Sub 3h15

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

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18/07/2013 at 21:43
AR- why was the chiropractor fiddling with your jaw?

Gul- you are going great at the moment, get racing.


It's a bit hot innit.
Only 6 sweaty miles for me at lunch and a few on the bike after work. Planning 10 early doors tomorrow with some at threshold pace.
18/07/2013 at 22:01

Moof - she didn't get to have a fiddle  Assessed that my hips are out of balance one way, and upper back and neck the other. Seems to reckon that most issues stem from my head/neck. At the moment I can't afford to pay out for several sessions without believing / buying into the treatment. I'm managing a tight achilles and hamstring that keeps going into spasm when doing the fast stuff, so any spending I do will be physio/massage In the short term. 

 

Blisters    pirate
18/07/2013 at 22:22

Blimey you lot are all crook. I must have missed the major league joke on the thread, but I've started to get it now. Who ever planned to run for 26 miles on a treadmill whilst watching an innings of the test match clearly knew just how badly England were going to collapse. 3 hours was about the limit of endurance before the Aussies took over.

Camel back/ getting the hump? Sorry Gul, just not corny enough. You'll have to do worse than that.

Moof: I think that you've got that indefinable "it" as well. Arse- gear- door. Yup boxes ticked.

I may turn up here tomorrow, but will be off for training camp/de-training camp soon. My run yesterday was a tester, and happily the body passed. Just the head to fix now. I think that it may be time to panic with 8 weeks to ironman.

19/07/2013 at 08:43

OO - hope you have a great holiday in Sorrento.
TAR - I knew I could rely on you to spot my subtle and sophisticated humour. And although I was grievously injured, I graciously forgive you all.
Please, please, no more mention of treadmill marathons!
Moof - sadly, the nearest thing I'll get to a race in the near future is a parkrun. Hope the tempo run went OK.
Blisters - I'll try harder next time. Happy camping!
7 slow miles for me this morning.

19/07/2013 at 09:39
TR wrote (see)

AR - matches not match sticks. You mentioned a treadmill mara, and then Keir did and then I did. I kind of regret mentioning the noting of it now now anyway. Keir and his big mouth !

 - I only mentioned it to give AR a bit of love! 

19/07/2013 at 10:55
That's a shame Gul, as you're definitely on for a few PBs'.

Out of the door at 5.45 this morning for 10 with 4 at tempo. Using heart rate as a guide (90% max) managed to average 6.22 m/m pace. Not bad for me considering I haven't done much speed work lately.
I really struggled to keep my heart rate up in the correct zone and couldn't seem to turn my legs over quick enough.
So what does this tell me? My heart is in better shape than my running legs? Not a bad thing.
I'll add in a few sets of strides in the easy runs to help shake off the rust.
Blisters    pirate
19/07/2013 at 12:50

What, 7 miles before the heat of the day. Well slow. But arse was placed into gear, and shoved out of door. Job done. Grey miles. One day I'll think about training.

19/07/2013 at 17:15

running options look like they are limited to the treadmill but the hotel has a great pool. Oh and internet is free

19/07/2013 at 18:07
Enough of that OO, I've been in a stinking hot factory all day.
19/07/2013 at 19:42

Ahh..Sorrento. very nice indeed

keep grinding them outr Blisters. Remind me which IM you're doing

i struggle to get any sort of pace out of my legs erly morning Moof. Looks pretty good training to me

what's all this mentalist talk of a treadmill sb3 AR? Is this some sort of charidee thing?

-Agree you're looking in v good shape Gul. Get thee to a race line pronto sir

Mighty warm for training eh. Still determined not to miss any sessions though!

 

19/07/2013 at 22:11

When are those puppy legs of your running their next HM Fraser?

I had planned to run 5m to the sea, have a quick dip then run home before work this morning, mainly for bragging rights. But daughter waking at 4.15am meant I missed some sleep and decided to roll over in bed at the crucial time. Still, this is supposed to be a rest week.

MsE
19/07/2013 at 22:49

Just diving in to say to AR that you might find a small investment in a home ultrasound unit pays dividends with that Achilles of yours.  With a foam roller and a Pinkie ball, I have found the miracle three pronged approach to turning my chronic Achilles tendinosis around.  The ultrasound is useful on the tendon when it is irritated and, when it isn't quite so bad, then the calf/hamstring/wherever else up the chain that could do with some heat treatment.  10 mins each day does the trick for me although you can do up to 15 mins morning and night I am told.

Here is the link to a Pinkie ball (sorry am not good with clever links) http://www.amazon.com/BodyLogic-Super-Pinky-Ball/dp/B000T5ELEM/ref=sr_1_2?ie=UTF8&qid=1374270357&sr=8-2&keywords=pinkie+balls

19/07/2013 at 22:51

Fraser - going through a mentalist time, and the treadmill mara was/is a part of a hypomanic blip where I turn from trundling through life  to Mr obsessive goal orientated bloke. Anyway, enough of worktalk  I'm sure you've had enough moaners this week. 

So what is the HM plan? I have Maidenhead and Nottm Robin Hood HM lined up. I was going to treat Maidenhead as a MP run, but saw last years time for  fastest local is within grasp with a bit of improvement. I could do with Moof to drag me round as he kindly did at Reading

MsE
19/07/2013 at 22:53

I have just begun Week 1 of my return to running schedule and it feels so brilliant to actually run again.  Starting with a very steady run/walk approach for two weeks before I try a longer stint but I never thought I would run again at one point last year so am delighted.

Other news is that our return to the UK is not looking likely now which is rather disappointing.  However, I am planning some of the key races here in the US from the Big Sur Marathon to Chicago, NY and Boston, then a bit of Western States 100 action (as a pacer) so hopefully that will keep me busy for the next couple of years.  It would be nice if anyone wanted to plot to join me .  I do miss Brit humour .

19/07/2013 at 23:12

MsE - that is interesting as I was googling home Ultrasound kits a couple of weeks back when my achilles issue started up again. I didn't come across much in the UK. I currently make a lot of use of a TP Footballer and Block over the past 6 months (http://www.tptherapy.com/Shop-Online/All-TPPT-Products/Starter-Set_2.html) This really helps reduce the tightness, and things then stay loose until I stop moving for any length of time.

On the subject of achillies, I have an invite to take part in some research into some form of shock wave therapy at Queen Mary Uni. I looked through the test protocol, and it requires fluid samples to be taken from behind the tendon throughout the course of the day . The prospect of a needle into the achilles sounds like a step too far in the name of research

 

Edit.: Good to hear the good news on your return to running, even if it is in the US 

Edited: 19/07/2013 at 23:14
Blisters    pirate
19/07/2013 at 23:37

Pacer duties eh? That means professional, which in turn means that you are an elite runner!

This thread rocks.

Bed now up early later. Or sooner.

20/07/2013 at 08:17

Avon mobmatch last night on the towpath course.  Managed to hold for 39.55 (although split in a slightly optimistic 19.42 given the heat and course).  First sub-40 on that course and nice that so far this year I've been consistenly under 40 for the first time (although still some way off the low 39s I'd like, let alone the low 38s Mcmillan would predict!).

20/07/2013 at 09:05

MsE - sorry to hear the return to the uk is on hold but it sounds like you've got some great race plans over there. My focus is turning to Comrades 2015 so opposite direction to you. However we're planning a holiday to the US next year and if I find myself in your area and there's a race on.....

En route to the capital for the Olympic anniversary 5m, around the Olympic park and finishing in the stadium. Mr Minni doing it too and mini Minnis have passes to spectate in the stadium. 

Edited: 20/07/2013 at 09:07
20/07/2013 at 09:09

Moof - nice tempo run.
MsE - shame you probably won't be heading back to the UK. Some nice races lining up in the States though.
Jools - nice course PB.
16 slow miles to round off 54 mile week number 3. Recovery week next week and then I need to make a decision as to which HM to run.
x-post Have fun at the Olympic park Minni.

Edited: 20/07/2013 at 09:10
20/07/2013 at 10:59

Morning all. I've not had much time to post lately but I have been trying to keep up with the thread! 

Jools - by my reckoning you've PB'd at 3000m and run a course PB in the space of 3 days. Nice going!

Minni - I'm a little jealous, sounds like fun. Glad you're back to running too. 

MsE - Come back!!!! 

Very disappointing race on Wednesday for me. I got two stitches and was reduced to slower than MP in the 4th mile. However that does mean that Literatin and I go into the final race of the series next month on equal points at the top of the table, so we get a thread showdown and pretty much a guaranteed thread winner of the Notts league

I rocked up to the hideously hilly Forest Rec parkrun this morning, wanting a blast out to make up for Wednesday. I ran 19.40 by my watch, which sounds pants compared to my 5k PB, but on that course it's pretty decent and earned me not only 1st lady but 2nd overall.  

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