Sub 3h15

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

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26/06/2014 at 15:41
GM, re heart rate training: what VTr said; my only additional thought is that it gives me a sense of improvement over time. Currently, I'm running at 60% of max heart rate range about 15 seconds per mile faster than last year.

The other thing is that my heart rate is outlandishly high, it suggests that I'm coming down with something lurgy and that I should back off. (That said, however, I've been having problems with the reliability of my HR strap, so I have to keep that in mind.)
26/06/2014 at 15:53

Moving on tonight so the last 2 gymfails...but they're classics:

1) girl on treadie in denim jeans, and on her feet, pumps (bit like ballet shoes, not very robust, and with sequins). Didn't look comfortable. Also a bit slippery.
2) women on weights machine pumping iron with right arm, holding baby in left arm. The health & safety police wouldn't like either of these.

15sec/m on the same HR is a cracking improvement Rennur, nice one and shows the benefit of quantifiability, if that's actually a word.

Edited: 26/06/2014 at 19:26
26/06/2014 at 21:49

Poacher - Bonkers stuff going on over there.

Thanks all for the comments on HR training. Will experiment at some stage.

8 miles tonight, very warm again but with a light breeze. Felt good until about 5 miles and then got a bit of a knot in my tummy. Avg pace 7:20 but felt as bit tired between 5-7 and then recovered well to enjoy the last mile. Very high tide and was tempted to go for a dip but was getting late and still conscious of the lingering chest infection.

27/06/2014 at 06:32

Leslie - nice reps; looking good.
Abbers - good to hear you're almost there again. Enjoy the cricket, camping and tennis.
PMJ - excellent mile racing - is that a PB? And good to know you can still see room for improvement.
Poacher - It was funnier before you edited gymfail #2!
GM - good run - hope the recovery from the chest infection is speedy.
8 slow miles @ 8:53 m/m this morning.

27/06/2014 at 11:00

Thanks TR and SJ for the advice.  Now i have two opposite instructions for the bike ('ride it like you stole it' from TR, 'steady' from SJ) which is nice - can do whatever I please and plead Nuremberg

27/06/2014 at 17:20

Marrows -

Another 6 miles @ 7:41 m/m for me today for my longest work lunch run ever. 6 tomorrow and 14 on Sunday will see me up to 40 for the week. This week is a bit of an experiment for me as I need/want to be in the ballpark of 55-60 mpw in a few weeks time. If I can get one MLR during the week and one LR on the weekend it shouldn't be too difficult or disruptive to find the rest over 4 days. I have never done a MLR mid week run before and must say it was nice to skip supper last night and get out for an hour or so. What sort of pace do folks recommend for these MLR's? Is it similar to LR's?? Have a good weekend all!

27/06/2014 at 17:30

I do my MLRs at a similar pace to LSRs.  Sounds like the lurgy is pretty much behind you, GM.

Best of luck, Marrows

27/06/2014 at 18:37

Jools - Thanks. I was thinking that and also need to be running my long runs slower. 8mm should be ok? Yes, 8 days is a long time for me to be crook.

28/06/2014 at 06:47

GM - sounding promising. And yes, MLRs similar pace to LSRs.
19 miles @ 8:31 m/m d&d this morning.

28/06/2014 at 11:57

well I was actually running 2 minutes before Gul  posted this week ! 2 miles less also, - 17 nice and steady with my Saturday chums  . . .

28/06/2014 at 13:41

Gul - You must have set off before or around 4am! And here's me struggling to get up at 6am to do some mid-week runs!

Birch - Ticking along nicely I see.

28/06/2014 at 14:48

Gul is mental. Fact.

I was up at 5 to get out on the bike and felt horrible. Don't know how he does it and he's up and out much earlier.

Bike fully adjusted to fit my freakishly proportioned body - "you've got short arms!" was the fitter's opening gambit yesterday. New position is much more aggressive and aero and also much more comfortable. Felt great today and cut through the breeze. 

Comparison with road bike on exactly the same rep course:

Road bike last week: 95miles in 5:30

Tri bike this week: 100miles in 5:14

Money well spent . I just need to find a pair of trainers that can have the same impact on my running!

Edited: 28/06/2014 at 14:51
28/06/2014 at 18:26

Evening folks. Sorry I've not been around for a while. Real life got in the way. It would take a week to read back, so can anyone tell me if I've missed anything major? 

28/06/2014 at 18:38

You have missed me losing some more toenails.  Well worth logging in to update on such vital info.

In other news - Slokey is hard as nails, Gul gets up before he goes to bed, everyone else has had manflu. That covers it. What have you been up to.

28/06/2014 at 18:50

Narrowly avoiding being scammed by a bunch of conmen and generally panicking about it a lot. Now I get to spend another 2 months with no kitchen and have to buy one I can't afford on credit but from a reputable supplier. Ho hum. Oh, I also finished 2nd at a summer league race and ran 5.30.5 for a track mile. 

What page are the toenail piccies on. I need to make sure I don't accidentally come across them!

28/06/2014 at 19:36

Trust me, you would take toenails over walnuts anyway...

28/06/2014 at 19:37
Edited: 28/06/2014 at 19:37
28/06/2014 at 20:00

Stop reminding us of that Poacher!

29/06/2014 at 07:37

Bleurgh....

Mixed day for me at the Cotswold Way Relay yesterday: I had the same leg as last year and was in first (lady, not overall) when I went off course, covering an extra 0.4M or so.  By the time I was back on course I'd dropped back to 3rd and although I caught 2nd (and finished only 1 minute slower than last year), it's a bit galling to think I must have thrown 3 minutes away.  Oh, and the diversion was on a very overgrown footpath, and I am now covered in many, many scratches.  It does look like I made a rather half-hearted attempt to cut my throat....!

29/06/2014 at 09:17

It's only a race Jools. No need for drastic action....

2.5hra round and round the field - done - glorious morning.

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