Sub 3h15

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

30,541 to 30,560 of 38,667 messages
19/10/2013 at 12:38

Best of luck to the Abo posse tomorrow.  KINAVIT and Don't Be Shit.

7M including strides for me today.  Garmin claims I hit sub 5.30m/m on some of the strides, even though legs felt heavy and plodtastic.  Perhaps this tapering malarkey isn't such a bad thing really...

19/10/2013 at 13:54

I've been off here for a few weeks as I haven't wanted to moan and spread negativity. Basically training and motivation have taken a hit with work pressure ever increasing. Good luck to Fraser and anyone else running at the Dam. Also good luck and see you tomorrow all Abingdoners. 

TR
19/10/2013 at 15:22

Keir - negativity ! go wash your mouth out with soap ! the elites have it easy, we are all doing this around jobs and families and they come first and even get in the way at times (work not family). You were kicking the arse out of it in the summer hols and did a coastal mara not long ago, looks like your life has saved you from going too mad with your trainers on. See it through to the end, with no negative thoughts on the day, even if that end isnt what you intended it to be when you set out at the start of the campaign...............the best you can be on the day dude, no more no less. Kids need heroes, little kids heroes are their dad, dont let yours down...........or me !

19/10/2013 at 15:25
Just popping in, I've had a busy couple of days that I could have done without.
Not even time for a little plod today.
Good luck to keir, JD3 and blisters tomorrow. My number is 713 so come and say hello.

And good luck to Ant in your 10k, NO STOPPING!
19/10/2013 at 15:33
I'm just reading TRs last post with the dambusters tune playing in the back ground to get me in the mood!
19/10/2013 at 17:08

I meant to mention before - that was an amazing session from AR.

Moof  - No, definitely no stopping..,ever again. I went to get the chip and race number this afternoon. It's a 18-mile drive but I had nothing to do and afterwards had a nice walk along the beach. Anyway, it saves me a lot of aggro and an early start tomorrow, as it's a point-to-point race and now all I have to do is park near the finish and run/jog the 3 miles-or-so to the start. I think it's a pretty good-value race - 10€ for chip timing, main roads all closed to traffic, a goodie bag at the finish and a decent (at least wearable) t-shirt given out today:

http://s3.runnersworld.co.uk/members/images/83537/gallery/pa190584.jpg?width=350

 Very best of luck to Keir, JD3, Blisters and Moof tomorrow. Give it large!

19/10/2013 at 17:17

Hello all - good luck and good wishes from here to all tomorrow's racers, particularly marathoners.
Welcome to S.Badger
Great post, TR  . . . . 

Decided it was time to make myself AVIT a bit today, and acquire a benchmark, so followed a 9 miler with parkrun this a.m. - 22:04. Won't have anyone else on here looking over their shoulder, but at this stage and after the last couple of years I'm quite happy with it.

19/10/2013 at 18:27

I made the 100 mile round trip to my local parkrun this morning. 20:52 but very pleased with the even pacing. Miss Minni's boyfriend came with me and knocked 5 minutes off his pb, thankfully still finishing behind me...! 

So, we've got Ant racing tomorrow and Fraser at Amsterdam.  Who's all in for Abo? We need a list! 

Entered a ladies team for Thunder Run. My marathon training is going to have to have an element of 10k training in there! 

Edited: 19/10/2013 at 18:31
19/10/2013 at 19:59

Why aren't you running it solo Minni?

Welcome Mr Badger!

Good luck to Ant (AVIT), Fraser, Keir, Blisters, Moof and JD3 tomorrow. I think there'll be some very impressive times knocked out. Hurry back with your reports.....

I'm back on the bench. Had a bit of a sore groin for a week or two and got distracted by a quite amazing view yesterday whilst running on the fell. Took my eyes off my foot placement and kinda did the splits. Ouch. Much RICE and crossing of fingers going on. Trying to persuade the wife to give me a groin massage but she's having none if it. Bah!

TR
19/10/2013 at 20:36

good work Birch, keep up the fighting spirit.

SJ - wives are carp like that !

Minni - you're crackers, 100M round trip for a Parkrun. there's probably a few round here nowadays and I havnt done one.

19/10/2013 at 20:36

Good luck to al the Abo racers, forecast is not great but gettign better: midweek they wree forecasting lightning at 1pm so if you don;t break 3 hours you get blasted away.

I'm off to Cabbage Patch 10 and I expect to break the hour for the first time in a bad sense.

19/10/2013 at 20:49

Good luck to the racers tomorrow. PMJ that looks ambitious

Welcome badger. I think most on here would agree that 4 runs a week is not ideal and more than 3* 20 milers are required in a campaign. Sections of those LSR's also need to get up near race pace. 3*20 milers all at plod pace may not be enough come race day. Just my view.

Nice to hear from you Kier. I'm also suffering with work hence my absence this week. Put in a good parkrun though- 18:26 and 3rd overall. I only travelled 2 miles to mine Minni

 

 

 

19/10/2013 at 20:49

Haha Slokey that won't work but I'm sure she'll hold the ice pack for you! Hope it improves. 

TR - but that three miles were faster than any three miles I would do on my own so worth it!!! 

Is there anyone from here doing Thunder Run? 

19/10/2013 at 20:51

OO - nice one. I promise I'll turn up at yours one day! I'll surprise you. 

19/10/2013 at 21:21

Rest day for me. It was thunder and lightening when I passed through Oxfordshire, so I hope that is the worst out the way for the Abo crew. Good luck to everyone running it. 

Have a good race tomorrow Ant and shake off last week. 

PMJ - race well, even if you don't hit previous times. You are coming back strong.

Great parkruns Minni and OO.

Edited: 19/10/2013 at 21:23
Blisters    pirate
19/10/2013 at 21:57

Funny weather in Oxfordshire. Like you say AR, absolute downpours across much of the county. But at Enstone totally dry all day.

Good luck to all (other) racers tomorrow.

19/10/2013 at 23:38

100 miles Minni - crikey! Sounds like an opportunity to set one up closer to home.

Welcome to Badger - glad you survived the cull! 

Debut in the Surrey XC league (div 2) for me today - there are some speedy blokes out there so tried to avoid going off too fast. Think I did OK but will have to wait until tomorrow to see the results.

Finally, all the very best to AntFraser, KeirJD3Blisters, Moof and PMJ for tomorrow. Hope the weather holds out for you. Looking forward to hearing about some stonking performances.

20/10/2013 at 06:54
Pissing down with rain, gale force winds and now a little bit of thunder!
Perfect.
Let's go and run a marathon.
20/10/2013 at 12:59

Cabbage Patch 10 today and by some odd quirk of fate my best ever distance on paper as I have always beaten the hour in ever 10 mile race I have ever raced. It always looked hard to beat it this year: the years do start to tell and the calculators say it will get harder each year but somehow I have sneaked in. Decided to give myself a chance but with the proviso that I'd back off to avoid crash and burn. Overnight was very wet but as 9am came the rain stopped and the sun came out so didn't look bad running conditions at all.

Cabbage Patch is an odd race with gun to chip timing as it starts in the middle of the High Street so the runners are assembled in a side street, then they close the road for one or two minutes to get the race started and then re-open the road, so no start line timing mat. Means you need to be up near the sharp end to avoid a time penalty.

Managed the start well, back about 4 or 5 rows and first mile in 5:58 and felt easy. Mile 2 in 5:59 and I am starting to think it may be on. Up and over Twickenham Bridge and still sub 18 at 3 miles (the bridge slows you down a bit) and then mile 4 along the Thames on the flat and another sub 6. Course now starts to get a little messy and a few inclines and turns break the rhythm and 5 miles in 30:10. 

The second half is harder so the hour has gone so I decide to be a little less aggressive and try and bring it home tidy.  Mile 6 is 6:05 but then miles 7 and 8 in 6:16 and 6:19 start to show the tiredness and the surface is mixed with some gravel and towpath. Mile 9 has a steep slope and steps up to Richmond Bridge and then a nasty down and sharp turns again to get onto the river bank. The 9 mile marker was off by a country mile, I passed it in 54:15 and my Garmin didn't beep for 9 miles until a good minute later. This threw me, I was frantically doing the maths and reckoned a 6:30 final mile would see me 60:45 easy but I knew I was 50 seconds down at least on 6 minute pace at 8 miles so how had I made so much time up over the steps and bridge?

Anyhow, I hadn't, Gamrin splits looked OK at 6:36 and 6:24 for the mast two miles and 61:36 overall.

So the hour monkey is off my back, no need to can it for 5 miles again so maybe next year more even and try to match this year. WAVA over 80% which is my new target so another tick. 

20/10/2013 at 13:17
2.58.43! Tough, tough last 4 miles. Really chuffed with the time.
full report later...I may be drunk.

Never.Ever.Again!!
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW competitions

RW Forums