Sub 3h15

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

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01/07/2014 at 14:54

First of the month so summary for June

167 miles in 20:58 at an average pace of 7:31 a mile. For 2014 I am now 1218 miles so still ahead of the 200 a month but that was due to 800 in the first 3 months and 400 in the 3 since so unlikely to keep that way.

5k tonight, start of a run of them, 5 or 6 in July without parkruns.

01/07/2014 at 15:00

Blimey - that's annoyingly impressive, Marrows.  Splendid stuff.

PMJ - Thank you for the 220 info.  All very useful.  OO too, for the Sweatshop tip.

Mind you, perhaps there's something to be said for running without a Garmin.  Thanks to the loan of a 305 from a so-called 'friend', I'm able to confirm that today's 10 miler came in at an average pace of 9.15mm.  With friends like that, who needs enemies?

How's your achilles, MsE?

01/07/2014 at 15:02

OO - Good luck with your 10k tomorrow. Sub 37 would be very nice as would sub 42 for Junior.

Gul - I wondered where you were. Thought perhaps you were catching up on your sleep.

5k lunch run with a new work colleague today and had no idea what to expect as he is not particulary fit at the mo. Although I know he has some form and has completed the MDS. No warm up and it was hot out there today. He went off at an alarmingly quick pace and I thought he won't keep this up but he did and he only faded around 3.5k. Average pace was 6:39mm. We did the second half in 6:27mm pace. Nice to have a quick work training partner for these speedy 5k's.

01/07/2014 at 17:22

I couldn't run that fast outside of a race GM- goods effort

02/07/2014 at 07:26

Lurking rather than posting recently as my running has been nothing to shout about for various reasons but some impressive warm weather training and racing going on with Marrows' tri the standout performance. Where do we find the photos?

More consistent stuff from PMJ certainly better than my, er, 13 miles running in June. I spent the first couple of weeks post Stockholm trying to throw off the virus / sore throat but each time I went out it didn't feel great and in any case I needed to get some decent bike miles in so it's been time on wheels rather than time on feet recently.

The aim of the bike training has been preparation for my 2 day ride up to Yorkshire starting tomorrow. The plan is 150 miles from Surrey to a mate's in Grantham tomorrow, then on Friday a bunch of us are cycling up to Leeds (about 80 miles) then I'm heading on for another 40 or so over to the in-laws just north of York. Slightly anxious - while I've done about 125 miles in a day, two days of it on the trot is something new. Still, the combination of plenty of time, gels and flapjacks should see me through!!

At least Saturday will be a combination of car and bike to watch the Tour, probably in Ripon, before heading back home. 

Anyone else planning to be up there?

02/07/2014 at 09:27

I can walk from my place to see stage 2 on Sunday  . . . . .

02/07/2014 at 09:49

Morning all,

Some impressive training and racing going on, as always, but particular congratulations to Marrows for a great HIM performance; liked the report too.

Back in the connected world today after camping over the weekend and Wimbledon yesterday. No sporting endeavours of my own to report; cricket was rained off (again) on Saturday, and I've been continuing to rest my quad strain. Feels much better now though, so will swim today, run tomorrow, and am hopeful I'll be back to normal.

02/07/2014 at 13:58

2 x 500m splashing around in the pool at lunch. Nothing else to see here!

02/07/2014 at 14:33

Plan is to be at Bucking Palace on Monday as they go round the final corner, anyone else there?

5k for me last night and I have not got used to the new Garmin so ran on feel and used it just to record. 3:24, 3:32, 3:35, 3:36, 4:06 woops shit! Seems that the sessions done to get a mile in make these fast paces feel easy until it hits in. Should be good for a 3000m on the track but need to pace the 5ks a but more conservatively. Anyway, 18:14 overall is good and my fastest this year if I exclude the track.

02/07/2014 at 14:49

Abbers - Welcome back! Who did you see at Wimbledon? Major surprise to see Nadal go out, especially after his recent form in Paris.

Lorenzo - Good to hear from you shame about the lurgy and lack of runinng though but least you have your cycling to fall back on. You sound really keen on that sort of thing. I never really got cycling as a sport but loved my bike as a kid getting from A to B. Perhaps it's something I should do more of.

OO - I am sure you could run that sort of pace in a training run, you are very speedy.

02/07/2014 at 15:04

GM - we were on No 1, so had a tennis master class from Federer to admire, then a similarly one-sided quarter final between Safarova and Makarova. Ditched the planned doubles matches afterwards in favour of strolling round the outside courts and catching some of the juniors close up. Then dinner in Wimbledon, and train home. Lovely day in the sun   Those on Centre got 2 cracking matches though!

02/07/2014 at 21:19

Don't forget the bum cream Lozza!

02/07/2014 at 22:12

Tynedale 10k tonight. Ran a 37:15, which was slightly below target but my best 10k for almost two years. It was a tale of 2 halves, running first 3 miles in 17:30. Then the wheels came off for the next 2 running into the wind- 6:15 mile 4 then 6:20 mile 5. Managed to compose myself for the last mile with a 6:09. Overall I felt under par and uncomfortable, so a decent time considering.

Junior OO finished in the top 10 ladies, smashing her PB with a 41:50. That at least put a shine on  the evening.


02/07/2014 at 22:27

Well done to tte OO family. Cracking times!

02/07/2014 at 22:29

OO - Great 10k time! Judging by your 3 mile split that looked like a very aggressive 1st half split. Sub 37 will come in better conditions and when you feel better. Well done to Junior for a great sub 42!

PMJ - Very nice 5k, as you say, a bit of tweaking on the pace and there's more to come for sure. Have you got a target 5k for sub 18? Looks like you're in that shape or thereabouts. What is the target for 3,000m?

Abbers -  How nice to see the majestic Federer and sounds like a fab day out. I used to play a bit when younger and my 5 year old saved his pocket money recently to buy himself his first tennis racket. He's got a toughie coming up against Raonic. Stan seemed out of sorts but he always looks knackered.

Just watched the playback of the Chicago ITU. Gwen Jorgensen is a beautiful runner, almost ethereal to watch.

03/07/2014 at 04:09
Bit late catching up with everything, but thanks to marrows for a great race report.

Nothing exciting in my running lately (just chugging through P+D, week 3... today was a 4m recovery where I had to keep putting the brakes on and repeating, 'recovery, recovery, recovery').

However, me and my lovely other helped out this weekend past at the Western States Endurance Run -- 100.2 hilly miles. We were at a station at mile 85.2 to hand drinks/food to both the chipper and the broken as they rolled through. (Total elevation gain is ~18,000 feet; total drop is ~23,000 feet, most of which happens before mile 85, so the broken come by it honestly. Not really sure how the chipper looking ones do it...) We got almost no sleep, as the runners were coming through all night, but it was fun and inspiring. (And occasionally heartbreaking, as in the case of a runner/pacer combo that came in 3 minutes after the time cutoff and weren't permitted to continue.)
03/07/2014 at 05:51

Excuse the flying visit. My mum's doing well, and I'm now just calling round at strategic times during the day (like any minute now!) First run this morning since Saturday. 6 slow miles.

03/07/2014 at 10:51
Gerard Mooney wrote (see)


PMJ - Very nice 5k, as you say, a bit of tweaking on the pace and there's more to come for sure. Have you got a target 5k for sub 18? Looks like you're in that shape or thereabouts. What is the target for 3,000m?

Target 5k is Hyde Park on 18th July. 3000m target has to be to beat the masters PB of 10:18

Have people noticed parkrun are back on po10?

03/07/2014 at 11:11

That's good news Gul.

Quality volunteering Rennur. I'll bet it was quite something to see the superstars come through. Are you based over there?

03/07/2014 at 13:36
SJ, we live in the San Francisco Bay area, so a few hours drive south of the race.

And yes, the front runners were amazing. First guy through, Rob Krar, looked so smooth and solid you'd never know he'd been on his feet for 85 miles. He was also so incredibly focused that he barely noticed us as he flew by.
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