Sub 3h15

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

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31/12/2013 at 15:16
As always lots of great stats for the year, especially Badbark! You're mental.
Great session Abbers, those speed endurance reps are tough but worth it.
9 miles this morning with 4 x 1 mile reps in the middle in 6.02, 6.00, 6.00 & 6.00. I'll be honest it was tough, especially the last one.
1970 miles for the year. Two PB's at 7 miles and marathon
31/12/2013 at 15:17

A great year end run from BadBark to bring home 3333. If ever there was a run to shorten, that was the one.

Stats for the year:

Swim: 0
Bike: 3
Run: 2783
Row: 715

I ran a few more miles that I thought I had. PB's for 10k, 10M (debut) HM and Marathon.

Highlights were 4 Road marathons, 1 Trail marathon, 1 Treadmill marathon, and a long run to the shops. Some mud, some blood, some stitches, lost in manhattan, and spending too long in Robin Hoods portaloo mid race.

Number of 5ks planned 0
Number of 5ks run 0

Plans for 2014 - not sure yet, but will keep out of trouble following a Hanson plan for vlm.

Have a good New Years, all.

Edited: 31/12/2013 at 15:19
31/12/2013 at 16:10

Abbers - I'm sure that your body will soon adjust to the quicker running. A greater variety of paces should do my calves  (and the rest) of me good, so I dont envisage any issues.  Last year I tweaked my knee ligaments in January (old injury) so couldnt do any build up races, I have 3 x 10ks as well as Salisbury so my legs will be operating at quicker than MP, hopefully it will do them good.


VLM was solid for me after a disrupted start (2:54), the rest of the year saw PBs at 5M, 10k, 10M and 1/2 mara (twice), although they were a bit soft before. I won a few V40 prizes, was 1st V45 at Gosport, and 2nd V45 at the New Forest 1/2 IM. I think that my kids won more pots than me though especially the younger one ! 

31/12/2013 at 16:13

Some cracking stats being posted for the year - I feel in very esteemed company. Mightily impressive from BB to average over 9 miles a day.


1,600 running miles (give or take) for me, plus just over 1,100 on the bike.

Overall it was probably my most successful year to date with 3 PBs:

5K: 18:58

Half marathon: 1:26:32

Marathon: 3:11:06

plus completing a 200K bike ride for good measure.


Goals for 2014:

1. 3:0x marathon

2. Successfully coach Mrs L to her first marathon

3. Persuade Mrs L that me doing Comrades in 2015 is a good idea

4. Cycle up to the in-laws in Yorkshire to catch one of the stages of le Tour


Hope everyone has a great New Year - see you in 2014! 

31/12/2013 at 17:07


  • 1961 running miles recorded, which is slightly lower than last year. 
  • Some cycling miles, especially earlier in the year but I don't keep a note of them.
  • No swimming miles!


  • Biggest highlight was definitely the marathon.  I never really thought I would reach this standard and I still find it hard to believe sometimes.  To come down The Mall and see 3:15 on that clock is a moment I'll never forget and I still get a lump in my throat when I think about it.   I have to give credit to Morgahan for this because undoubtedly without his coaching over the past couple of years I'd still be at the 3:30 mark, or might have given up.
  • Joining a bigger club as second claim and running in their XC team has been really enjoyable.
  • Finishing well up in races and winning quite a few V40s


  • None


  • 10k: 42:52
  • HM: 1:31:21
  • Marathon: 3:15:48

Goals for 2014:

  1. Marathon PB
  2. sub 1:30 HM
  3. Part of the winning ladies team at Thunder Run
  4. First ultra
  5. Enter Comrades 2015
  6. Give up drink

Here's to 2014.






31/12/2013 at 17:09
Minni wrote (see)
6. Give up drink



31/12/2013 at 18:29

Another 8 tonight to back up last night's 10, avg 7:25 pace. 8 slow miles planned for tomorrow.

31/12/2013 at 19:01

I'm still working on my OH for a Comrades entry - no sign of traction yet!

good luck being on the wagon Minni - I give you a week 

11 days of exercise in a row for me - whoop whoop. 

31/12/2013 at 20:19

1585 miles - modest, but an improvement on 2012's paltry 787. After a two-year semi-hiatus, I'm ready to roll (although my legs seemingly don't agree)  - (have managed about nine 20 milers and a few 16-18's since maybe April)   

Races - none, unless I count 3 parkruns, and Mablethorpe Marathon (no campaign, entered on a whim and bailed out at 18)

btw, Lit, Speedy with regard to the earlier time references, my first sub-3 (London 1988) was officially 2:59:59 - phew !  

Happy New Year to all

31/12/2013 at 22:18
That was a close one Birch!

Happy New Year all.
01/01/2014 at 08:10

Happy New Year chaps and chapettes!

Decided on an off road 10k today in the from of the Resolution Run on the Town Moor instead of the Hillforts and Headaches.

OO - are you heading to Morpeth? 

01/01/2014 at 08:46
Hi new to the thread
Minnie: cant help but notice that your 10k pb seems a little soft compared to your Brilliant Half pb, how did you train to get that half time?
I ask as my 10k pb isnt a million miles from yours 43.38 but my half is a paltry 1:39.46,am looking for a much quicker half time in 2014.
01/01/2014 at 10:31

Happy new year all!

let the roads and trails lead you to those elusive P.B's!

missed training yesterday so make up today as started antibiotics for that lovely chest infection!

P.B's for me this year! starting with the marathon which has stood for 4 years!

01/01/2014 at 10:46

Morning all and a very happy new year.

Not sure what my year's mileage was for 2013, but it was the year when I finally re-set my pbs at the key distances, which had stood since 2008 (10k), 2007 (HM) and 2010 (marathon) respectively.  Of course finally nailing the sub-3 was the sweetest of all.

In 2014, I'd like to continue to set pbs, but I suspect it's going to take a few months of base-building and so I'll have to aim for March/April onwards for that.  It would be nice to repeat my county vest for cross-country, but I suspect I won't be fit enough early enough for that.

01/01/2014 at 11:50

Happy New Year all. Parkrun this morning was slow and I feel seriously unfit. Like Jools I fear the county vest is beyond me this year since the selection race is this Saturday. 


01/01/2014 at 12:23

Birch  ..epic timing

Jools and cc2 ...good-luck with getting the new vests.

Happy new year all , new pb's all round I hope so get those miles in and make it happen, talk is cheap .

Edited: 01/01/2014 at 12:25
01/01/2014 at 14:39

Happy New Year everyone. Hope you all had a good one.

Apologies about not being around for the last 6 months but missed 3 of them with a knee injury and spent the summer cycling.  Then got caught up in work and never got back online again.

Some really high mileage and impressive stats from you all for last year.

Now back running and have just completed 213 miles in December (longest month of the whole year), nearly all slower than 7:30m/m.  Around 1340 miles for the year with 1000 miles of cycling as well. Finally feeling reasonably fit again and currently seeing a bio-mechanic to try and sort out why I am having knee issues and to prevent them as I crank up the pace over the next couple of months.

Still planning on using my GFA place at VLM and with some hard work and some good luck I hope to be in sub-3 shape again come April.

01/01/2014 at 14:50

Happy new year one and all - I thank you all for the sound advice dished out through the year and look forward to more in the coming year.

 No run today but managed 9 with 5 at or around LT (6.06mm) yesterday which was faster than it needed to be.

some fantastic stats being shared. Mine look like this:

1679 miles for year with 3 months out with abdomen injury


  • 5k     17.29
  • 10k    37.03
  • Half   1.22.29
  • Full    2.59.35

Was going really well and had pb'd at every race until injury

Next years goals are to pb at every distance again but get under 80 for the half and stay injury free for once.

01/01/2014 at 15:25

8 miles today in 66mins still feeling fast (cough cough) last k at marathon pace

good start to the year I guess!

01/01/2014 at 15:29

Looks like a great year Menn!

Welcome back Martin, glad to hear that you are well recovered and raring to go.

1hr45 on the spinning bike whilst watching the footy. This is the year for multi- tasking!

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