Sub 3h15

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

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16/10/2013 at 21:53

I forgot earlier.....................where is Keir ? I worry about Keir when he goes quiet.

16/10/2013 at 22:35
I wondered the same, he did mention being busy with work.
17/10/2013 at 06:25

Abbers - as you can now see from the list, my next target is a spring marathon. Not 100% sure which one yet.
Bike It - hope your back is OK.
Moof - happy carb-loading!
Blisters - all the best for Sunday.
8 steady miles d&d.
I started to look at putting a schedule together yesterday - 6 months isn't long enough! May have to rethink my strategy.

17/10/2013 at 09:21

Gul - 6 months isn't long enough for what? When was was your last mara and what happened? Couldn't figure out your previous posts i.e. sub 3:15 and then 3:10 which would halve your pb?

6k Durrell dash for me on Sunday which an annual charity event in support of the Gerald Durrell wildlife conservation trust. Did it last year and got my a$$ tanned by four "midgets " well not really midgets but their ages were 11/12/13 & 14. Finishing 5th & first grown up was scant consolation. And guess what, they are a year older and faster now, so expect more and a bit more of the same. Will be fun though.

17/10/2013 at 10:13

Oct 20 - Abingdon mara –  Moof - sub 3, DS2 - sub 3.10, Blisters sub 3:15
Oct 27 - Frankfurt - Jools - sub 3
Dec 8 - Newcastle Racecourse HM - Minni - sub 1.30
Feb 2 - Kaiser HM - MsE first race post-injury
Mar 16 Barcelona - Barry B sub 3:15
Mar 29 - Eco Trail de Paris 80Km - SJ - uninjured completion
Apr 6 – Paris mara – Mennania – Sub 3
Apr 13 - VLM - PMJ - 2.4x, Ant - sub 3, Bike It - 3:05, Minni - 3:10, Abbers TBA
May 5 - Milton Keynes - Gul Darr sub 3:15
Jun 1 - Comrades - Poacher
July 27 - Outlaw - SJ - 10:xx

17/10/2013 at 13:16

Interesting news about the spring Jersey marathon Gerard, maybe something for the future. I keep thinking I should pop over and see the family (one of whom is a member of the Spartans I believe) and maybe accidentally coincide it with a race (sorry Dear, didn't realise it was on but it would be a shame not to do it now I'm here). I spent many summer holidays on the island as a kid as my father was from Jersey and my grandparents owned a pub/cafe on the seawall at l'Etacq and lived just off St Quen's Bay.

17/10/2013 at 13:18

GM - good luck on Sunday - sounds fun. I don't really have a mara PB. I got a charity place in VLM 2010, but picked up an injury 3 weeks before the race. I took a complete rest and planned to give it a go and just jog round to complete it for the charity. After 8 miles I started to slow down and by half way I couldn't lift my left leg properly. Instead of bowing out gracefully, I struggled on and limped to the finish with a rather strange gait (I had to swing the left leg round) and completed it in 6:20! It was rather painful and I ended up on crutches for 5 weeks. The following year, I entered the Robin Hood marathon, but hadn't learnt the first lesson of not over-training and injured an ankle. Fortunately I had learnt the second lesson and pulled out with a DNS. That was 2 years ago and I'd like to think that I am more sensible now and hopefully ready for a third crack at the marathon. So sub 3:15 is only a nominal target at the moment, but as I said 3:10 would halve my "PB".

17/10/2013 at 13:48
Gul, sounds a painful experience but taking 3.10 off of your pb did make me laugh (out loud).
17/10/2013 at 13:58

GD - I thought about 6:20 then thought nah, but then you never know with a marathon. I can't believe you completed it. I am not a fan of walking unless it involves a beach and water! You are a completely different runner now in many ways so I would expect you to do really well given an injury free campaign and all else being well.

BOTF - That's interesting. I am also a member of Spartans. I may know your family member who is a member! Can I be nosey and ask what their name is? St Ouen's bay is a special spot and a great place for running too. Yes, there is a small group of runners who have set up their own website and are experimenting a bit with different types of events and at different times of the year. It's a good thing but the major limiting factor in Jersey is the number of runners who would participate in all these events. The website is, it's a bit chaotic in terms of what they are trying to do and the layout but I love racing so I'm not complaining.

17/10/2013 at 14:03

Gul, painful lessons! Your London experience sounds horrendous. Still, Milton Keynes can only be better, right? Thinking about the MK HM on March 9th as one of my build up races.

GM - some quick kids over on the island!

9.5 for me today in a 2 w/u, 2 HM pace, 2 steady, 2 HM pace, 1.5 c/d stylie. Forgot my Garmin was still set to manual splits after Bournemouth (d'oh!), so the 2 HM sections averaged roughly 6:40 and 6:50 pace respectively. My first faster miles since Bournemouth, so about time I got back to it.


17/10/2013 at 14:45

That will be an impressive PB improvement Gul!! 

I think 6 months is more than enough time based on your current fitness level and I'm sure (and I really hope) you'll smash 3:15.

17/10/2013 at 14:54

GM - forgot to say about the six months not long enough comment. I should be starting base-training next week with a 54 mile week and a 16 mile long run. The schedule I was working on would allow me to reach my first 20 mile run on 1st March, with 9 weeks till Milton Keynes. Just enough time to get the obligatory 5x20 milers in, but ideally I would have liked to have had more.
Abbers - Very nice session from you today.

17/10/2013 at 14:55

SJ - x-post. You know me  - I don't like to rush things!

17/10/2013 at 16:01

Indeed.  If your approach was crossed with mine we'd probably be on to a perfectly balanced training plan.....

17/10/2013 at 16:26

GM - Pauline Alderman, she's a cousin of some description. Any plans for a Jersey parkrun at all?

17/10/2013 at 17:23

BOTF - Ah I know Pauline to see, she has improved of late has she not? I am not sure there would be enough interest but it would be fab. Runjersey are on about doing some corporate 5k lunch races on a weekly basis. That would be similar I guess and it's a great incentive for everyone to leave their offices and have a smack down along the seafront. I run most lunch days.

Gul - you are very sensible, however would it not be more beneficial to start the 20 milers before Mar 1 to allow for any injuries etc? That's what ruined my recent marathon campaign as I got injured and you never can make up for the lost time. Just a thought that's all but I am sure your attention to detail and careful planning will get you the result you are looking for!

Abbers  - yes there are indeed. The 13 year old who beat me last year has an 18:20 pb for 5k!

17/10/2013 at 19:52

GM, my wife is also keen to go to Jersey one year, can you post up a few dates of good races as and when you become aware of them?

Question for those who feel the urge to swim and cycle before they run: how fast is a good triathlete?

What I mean is, say I take an Olympic distance (that is the one with a 10k run at the end isn't it?) then I know 10k in about 40 minutes as a runner is a good target. What is the same for a good triathlete, do they do 40 as well or are they slower, and if slower by how much? it seems that the elites (Alistair Brownlee) can run about 29 dead for a 10k and not much faster on the road when doing a solo 10k.

17/10/2013 at 19:53

Copied and pasted something from Greg McMillan which I think resonate with many of you.  Apologies for the length (oo-er) but it is all good stuff.  Happy injury-free running! 


Bad workouts and races--we all have them and we always will. So why fight them? Why not learn from them? As I work with beginners, Boston qualifiers and Olympic hopefuls, I no longer fret about the occasional bad workout or race. I see them as learning opportunities. Most of the time, they're harbingers of better things to come, because the coach and athlete are now smarter than they would be if things went exactly to plan. Let's look at the main reasons for bad workouts and what to do about them.


If you have a workout that goes poorly, evaluate if that workout fits what type of runner you are. Workouts in areas that are our weakness are where we are more likely to struggle. For example, I'm more of a speedster whereas my training partner is more of an endurance monster. So, when we do workouts at 5K pace or faster, I'm usually the one who has the "good" workout. However, when we get to tempo runs, he kicks my butt, making me feel like it was a "bad" workout. At first, I was frustrated because we both have the same race times. But I learned that it really came down to our physiological and psychological differences. I now accept that workouts that are my weakness are more likely to be "bad" ones. ("Bad" is a relative term. In this case, I mean that I struggle to hit the paces that I would expect based on my fitness level.)

I know going into these longer workouts that I'm going to have to really "bring it" to have a good one; if it doesn't go as well as I'd hoped, I don't worry about it. For workouts that are my strength, however, I always expect them to go well. (If they don't, I can probably tie them to the outside factors discussed in the next paragraph.) This subtle understanding of your strengths and weaknesses can take the pressure off every workout--no matter what kind it is (stamina, speed, sprint)--and make you more accepting of the tough workouts and races.


I'm always amazed at how upset runners get when a workout or race goes poorly when there's clearly a reason for it. For example, let's say you have an important deadline at work, and this looming project weighs heavy on your mind. But your training plan says to do a 30-minute tempo run. You try to squeeze in the workout at lunchtime, but the workout goes poorly. Any outsider can see that your workout was compromised by your work stress, but you're likely to get worried about your "bad" workout and let it affect your confidence.

We tend to separate life stress from training stress. But they're all part of one stress pie, and you can tolerate only so much of it, no matter how tough and determined you are.

The same goes for environmental conditions. If it's hot, humid or both, your workouts will be compromised. You may read that and think, "Of course." But how often do you hope for a great workout even though it's hot? This is setting yourself up for failure and disappointment. Instead, adjust your expectations and use the "bad" workout as a time to build your determination--the quality that keeps you going even though the workout or race isn't going your way.


Recovery often plays a role in bad workouts and races. When a workout goes wrong, look at the few days preceding it. Were you simply not recovered and ready for a hard effort? Again, this is where our being a slave to the training plan can hurt us. Your training plan should be a flowing schedule, where you're constantly moving things around to make sure the body's stress/rest cycle is obeye

17/10/2013 at 19:54

Grr *will resonate*

17/10/2013 at 19:55

(continued where it was cut off) ...


Recovery often plays a role in bad workouts and races. When a workout goes wrong, look at the few days preceding it. Were you simply not recovered and ready for a hard effort? Again, this is where our being a slave to the training plan can hurt us. Your training plan should be a flowing schedule, where you're constantly moving things around to make sure the body's stress/rest cycle is obeyed. Be open to the possibility that what you think is enough recovery isn't. In those cases, spread the stress--allow another day or two of recovery after that type of workout.


Accept that the body has an ebb and flow that we don't quite understand. Some days you just feel "off." As hard as it is to accept a bad workout or race when there are valid reasons, it's doubly challenging when there appears to be no reason at all. I used to worry about this, but now I just shrug it off as the quirkiness of the body and mind. Don't invest in it or overthink it. Move on.


If you have several bad workouts and races in a row, something's amiss. In these cases, you need to do a more thorough evaluation of your overall training plan and your life schedule. Usually, something's out of balance. I often see runners who are trying to do too much training (either in quantity or quality or both). Or they have too much going on in their lives outside of running and are too fatigued (mentally and physically) to have consistent training and racing. If you're having repeated bad workouts or races, you may need to back off a bit and lower your expectations. Reduce your volume and intensity by 10 to 30 percent. Do this until your workouts and races improve, then gradually work back up to your normal training."

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