Sub 3h15

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

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16/08/2013 at 18:32

On the plus side, my daughter (10) is doing her first tri on Sunday in Manchester. Vicarious pleasure!

16/08/2013 at 18:34


Probably ought to write a race report then....

I knew I would run, as much as anything because the team needed my points in order to medal, but also because I don't give in *that* easily. I knew it would make my leg worse and it was a risk I was prepared to take. I spent the day popping ibuprofen like smarties and rounded it off with a couple of paracodol and a magic ionic titanium sticker. Sorted. 

I didn't have any nerves as I was more concerned with getting round at all than with getting round ahead of Literatin. Until the race started. We set off together and neither of us were giving any ground, but I did note that I seemed stronger on the inclines. There is one fairly large hill and I used this to gain a little gap. I knew I had to press the advantage on the downhill, so I set my sights on a couple of fellas ahead of me and tried to use them to pull me onwards. 

Downhill was agony. I was not enjoying this one bit. 

We finally got to the bottom of the hill and there's a sharp hairpin turn before you run the last mile and a half along a slightly uphill trail. I could see Lit was maybe 20 - 30m behind. That whole last section I was running scared, convinced that she would appear on my shoulder at the last minute and take me down in a sprint finish. Given how much it hurt, I really didn't want to lose it that way. It was probably good luck for me that the last section is slightly uphill, as I managed to keep the gap and cross the line 2nd on the night and 20 seconds ahead of Lit in 3rd, which earned us 1st and 2nd in the league. 

We went off for a cool down jog. By then the adrenaline had worn off and the pain started to make itself known. By morning I was wondering if it had all been worth it, just for another gold medal that looks just like all the others, since my foot was swollen and extremely painful. 

Now though, the swelling is much reduced and I found a video on YouTube demonstrating how to massage the rest of the tendon to loosen it off. I still can't flex the foot, but it is soooo much better than yesterday. Hopefully a few days will see it right and I can appreciate the achievement rather than resenting the pain it caused!

16/08/2013 at 18:51

Well done again Speedy and hope you recover soon. Well battled!

16/08/2013 at 19:05

"just for another gold medal that looks just like all the others" - only a champion could say such a thing! Well done Speedy. A hard battle is all the sweeter when it fought for!


16/08/2013 at 19:25

Yeah, so my race report is similar but from about 20 metres behind... Speedy is probably right about the inclines - I always thought I coped okay with hills but I'm finding them harder as I start to aim for quicker paces in general. But I also didn't want to push any harder than necessary early in the race as I didn't want the pressure of trying to stay ahead all the way. That last hill though was actually steep and I was aware that if I tried to stay with Speedy I'd still need to put on a burst of speed at the end to have any hope of overtaking her, and I certainly wasn't going to be able to do both. At the last hairpin bend back onto the trail I knew I probably wouldn't catch her because she'd been able to see how far back I was, so could be confident enough of being able to stay ahead if she pushed hard enough. I did manage to gain a little ground but not quite enough. There was one bloke who came past me who I thought might pull me along a bit, but he wasn't fast enough.

But on a more positive note, the silver medal provides a pleasingly aesthetic contrast with the gold ones from last week.

16/08/2013 at 20:37

SJ -  Prepare to sweat( a lot) if you do insanity, glad we've got wooden flooring in the lounge.  Training going really well, thanks, completed 6th 20miler(or further) of Berlin campaign today and after 3:15:08 at Abo last year hoping for a little quicker in September.

16/08/2013 at 20:48

SJ - long ride time is tough to find. I can do 1/2 IM and VLM off a long run or ride of 3hrs max, so get it done early on a Saturday or Sunday, most of my running is built into commutes, I swim at lunch and then do either some early morning turbo or bike commutes, so not ideal training but good enough for me. If I had to find long swim or bike time I'd have take more "me" time, like you have found out, and I havnt so far, my kids are heavily involved in their own sportys and I always ensure that their fixtures take priority. Looks like IM is do-able with the 3hr limit for 8 or 9 months of the year though and then just some an 8 week block of longer stuff, esp if you keep a decent level up yr round. One year I should make the step up. Making time is the issue though. Its no good if yr family re-sent the training time, most of mine is invisible and I rarely mention it.

Edited: 16/08/2013 at 20:49
16/08/2013 at 20:55

Finally.......the reports of the bitch smack down. Nice work ladies. 

Your medals aren't as special as mine though cos mine are invisible 

Sounds like a challenge SJ. Could you slyly suggest a 6 hour ride masquerading as some sort of genteel "nature excursion"...hmm. Probably not

good to see you back and getting in the miles Barry 

Having quite a good training week for once. Tackled the 2/2/1 mile intervals at 10k pace (5.50) on tues then 12 with 9@MP (6.24.on the garmin- still clearly  unsustainable) this aft. 

Blisters    pirate
16/08/2013 at 21:52

Great reports from the head to head, and a stern Headmaster type look for Speedy for virtually destroying her body just for some bling. Of course we'd all do the same.

Gerald and SD3 asked wich marathon I was doing. Kind of you to be inquisitive, I thought that I was boring people to death. There's a bit of a warm up session, which means that I won't be able to do anything like the standalone time.

Slokey, have you decided on a year of celibacy and fasting, and entered Outlaw anyway? I've just checke dthe organiser's website and can't see the date advertised. Would you spill the beans?

16/08/2013 at 21:57

Blisters - I did suggest that she just consider not racing... purely from altruistic motives, of course.

16/08/2013 at 22:01

Blisters - 27th July 2014. Isnt celibacy and fasting par for the course without having entered an IM ?

16/08/2013 at 23:01
SlokeyJoe wrote (see)

I'm struggling with a brownie point deficit TR. 

I have taken up dancing with the wife over the summer. Ballroom, to be fair, is vaguely enjoyable: the music ticks along and it is left, right, left, right, each foot in turn on the beat. Latin is a fricking nightmare, all these put and replace and sorry, but an hour running a day for the last 30 years and my body really wants to do left, right, left, right and not anything else. I don't know if I am amassing many  brownie points or not: the conversation afterwards always ends up with the fact that she has only ever run once and that was a 400m at a family day at a running club and she pulled out after 200m. Need to find a pure ballroom class and ditch the Latin.

16/08/2013 at 23:46

Outlaw dates:

This year's race is being shown on C4 next Sunday morning (25th) for anyone who fancies doing it next year. I'm looking forward to Blisters' report from Henley to assess it as an alternative race for later in 2014 if I can swing it.

Good tip PMJ (aka twinkle toes) . A shared hobby must help. Does drinking wine and a shared love of crisps count?

TR, half IM training sounds much more socially acceptable!

I'm still benched for running but got out for a 2hr fast ride and a swim session today. I think I'll have my trainers on again by Monday with a bit of luck.

Blisters    pirate
16/08/2013 at 23:55

Outlaw 27 July, what a bitch.

Merely days before my birthday, which means that it's a full week after the schools break up, and we'll be on holidays.

IM Nice coincides precisely with the very last shakings of the A level exams. I can't risk committing and then pulling out. One week later and we would have had a family outing.

It's beginning to look a lot like Tenby 2014.

17/08/2013 at 00:00

Get practicing on those hills Blisters!

17/08/2013 at 10:23

Great race reports from Speedy and literatin.
Good luck to SJette.
Good to hear from you again, Barry
Nice dancing from PMJ.
Good session from Frazer.
Nearly didn't do parkrun this morning. Did warm-up and then a bit of stretching and the glutes went haywire. Decided to give it a go anyway. Tried a different tactic today and attempted to stay on the shoulder of a consistently sub 19 runner. Held on till the end of lap 2 (6:00, 6:01 - much more consistent) and almost did enough to hit my target, but gutted to see my watch say 19:00 dead at the end. Still a 4 second PB, so chuffed to bits. Now awaiting official results. Need to take a couple of days rest to let the glutes settle down!

17/08/2013 at 11:07

Fantastic pb Gul. Not a surprise, you seem to be in great shape and without the glute issue I'm sure you will knock off more time in a few weeks

I did my first ever park run today, at Maidstone. 2 went away from the gun but I lead a small group around the whole way only to be out sprinted by 2 guys on the line (who thanked me for pulling them to a pb). I got 38.08 on the Garmin. 

17/08/2013 at 12:22

Nice work Gul, and you beat Keir by a whopping 19 minutes 

Parkrun marshalling this morning in Stockport, always impressive to see so many people of all ages and levlels of fitness really working at it.

Who is racing this w/e?

Edited: 17/08/2013 at 12:23
17/08/2013 at 13:04

Great run Gul, suspect that Keir has a typo or a horror run.

17/08/2013 at 13:42

Well done, Gul.

Keir: whatever a smiley with raised eyebrows is, you can have one of those!

Speedy/Lit: hurrah, race reports at last!  Sounds like tough work.

And finally, a bit of a 'look at me' cut and paste FB status update: at the risk of (a) sounding smug and (b) tempting fate, I really do seem to be on a roll. 3rd pb in a row and first sub 39 for 10k: 38.54 gun and 38.52 chip (and I think 3rd lady, but didn't stay for the prize-giving, as have an appointment with my telly to watch the athletics). Big thumbs up to the Pride 10k as well: having started the race at 11am, by 12.45 I had received a text confirming my place, gun time and chip time. Canvas bag, towel, bagel, banana and water as the goody bag, plus a finisher's medal, i.e. some useful stuff. Only downside is a bit of traffic on the 3rd lap which I suspect cost me sub 38.50 due to the weaving.

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