Sub 3h15

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

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07/12/2010 at 20:57
The Accidental Runner wrote (see)

I'm not sure which was more degrading.  Failing to complete a two and a half mile run, or standing outside my house, pissing up my own front door.

Standard Saturday night stuff for students, Isn't that right B&B?
07/12/2010 at 21:06

 TAR - the true long-distance runner has focus, resourcefulness, & plans B,C & D - so take a bow.  In the surprisingly non-ironic Mel Gibson Vietnam flick "We Were Soldiers" someone uses the same method to cool down a mortar which is in danger of melting. Our front door froze shut yesterday so we climbed out through a window, never considered your solution (& didn't risk arrest for indecent exposure).

Miles today - 0 (CNBA). Christmas cakes baked - 2.

07/12/2010 at 21:55
Keir wrote (see)
The Accidental Runner wrote (see)

I'm not sure which was more degrading.  Failing to complete a two and a half mile run, or standing outside my house, pissing up my own front door.

Standard Saturday night stuff for students, Isn't that right B&B?

Only if I'm too crapulent to make it to your door  For the newcomers, I'm not a student. Even if I live like one.

Tragedy and hilarity going hand in hand for you TAR. Sorry to hear about your problems.

Great running from a number of people, particularly BarryB with his near HM tempo run and Fraser on the mill. Aren't you forced to pay for an induction at each of the mills on your tour?

Poacher - You've baked your cake a little early for the TT, haven't you?

MsE - I thought RJ was the whippet?

7.5 miles for me tonight and, when I struggled to put one foot in front of the other, I realised my suspicions were correct...I'm ill. Pants. Oh well, it's a cutback week anyway so it won't do too much harm.

07/12/2010 at 22:14
Aw, you've all broken the thread in for me. Bless you all. Mine's a coffee thanks.

TAR, between us we beat the story lines on Corrie.

More dreadmill action here tonight, 5 miles with the middle 3 at MP to get it over with quicker. Sadly I need 8 easy tomorrow. Yawn.
07/12/2010 at 22:58

Hey - love the new place! Miles classier than that old dump. And nobody says "yay" or "LOL" here, either, thankfully.

I was a few days without inyernet, and haven't had a chance to read back yet, but thanks to all your suggestions for training- I will be getting P&D for Christmas, whether from myself or somebody else...

I was terrified of doing it, but today I finally did some more speedwork. I did 3 x 2km off 3-min recoveries within a 10-miler. The thing almost finished me off, and I could only manage the kms at av 4.01 overall---a long way to go, but I'm sure next week's session will be better.

07/12/2010 at 23:06

Sorry I'm late - bl**dy removals men took ages to pack up from the old place and then there was all sorts of traffic getting over here.

Has anyone met any of the neighbours yet?

07/12/2010 at 23:49

Like the wallpaper in here, and a good view too.

Good to see a new neighbour in here as well (KK), I think we've used the same vet from Bromley?

Read your whole page with interst from the old thread MM. You've certainly been on one hell of a journey over the past few years. Cheers for passing on your experiences.

FINgers wrote (see)

How appropriate that my 16 week 70mpw P&D for Brighton starts today as well.

8miles with 10x100 strides coming up in the cold and fog across London.

Winter training. Love it.

Hi Fingers - like you I'm just easing into Brighton training. 8 miles down the club tonight in 59.07 with the last 3 miles touching cloth with 7.00 mm.

TAR - Pointing Percy at the Porch - a real stroke of genius!
08/12/2010 at 00:18

        hello all...lurked on the old thread,off and on the last week...mainly to compere training plans, so hope you dont mind if i join your wise and experienced new new to this forum stuff, so hope you all  understand if i make mistakes... 


08/12/2010 at 08:12

Welcome efc. Mistakes are what we specialise in.

A standard 5 mile shuffle for me this morning. Please to get out as I spent all last night searching high and low for my head torch. Found it in the boot of my 2 yr olds sit on car. I'm bringing up a right pair of magpies. Still got a bit of a cold, but think I will brave the Core session down at the tri-club anyway.

08/12/2010 at 08:28

Can't imagine what it would have been like running in minus 20 up in Scotland this morning - it's still pretty chilly down south, although I managed with only one layer underneath my jacket and only one pair of gloves this morning.

8.5 miles under the belt around 7:15/7:20 pace apart from the bits where I had to mince John Inman like over the icy patches on the pavements.

08/12/2010 at 08:54

I'm so late moving over to the new thread that it was only when I read back that I realised anything had changed!
Weclome KK and efc-col. I'll be pleased with sub 6hrs next year.
I thought it was time to try some MP this morning and did 7 miles inc. 4.2 @ MP effort. Turned out slightly slower than planned at 7:21m/m, but I'm very pleased with that. Back to the extra slow stuff for now.

08/12/2010 at 08:56

Welcome to efc and Kittenkat - glad to see some new faces amongst the (ugly) old regulars. Feel free to chip in with questions / advice / stories

Nice to see TAR has brought the new place down to gutter level with a penis story in less than 30 posts - well done that man!

TR wrote (see)
 Got to say that your hoping to hit 55M for this week made me smile though, thats more than you did during marathon's only a matter of time......... 

I was wondering if anyone would be eagle-eyed enough to spot that! Yes it may well be that I hit in the region of 56 miles this week and I've only done two weeks higher than that during the run-up to London this year. I guess this is the "layering" principle that Liz was on about: get the body used to x miles during one campaign, have a rest/take a break then go into the next campaign with slightly higher mileage,etc. Just stepping up the training bit by bit rather than going at it hammer and tongs from the beginning.

08/12/2010 at 09:17
Matchstick Man wrote (see)

... then go into the next campaign ...

And of course "campaign" is only ever used when we refer to a marathon campaign ...  You know you want to MM - just add yourself to the list

08/12/2010 at 09:25
SteveC1975 wrote (see)

I don't mind being the thread guinea pig (especially apt as I am on my fourth Krispy Kreme doughnut of the day (someone's birthday is the excuse)

Will post up my excel file link or screenshots when I have had a chance to look at the P & D schedules.

A few changes I am thinking about, the 20th Mar - Brentwood Half is to run that at HM Pace rather than at MP, but in the context of the training week, i.e. no taper etc, thoughts?

Also, in Mid March onwards, I usually start my rides into work, this is about 16 miles each way, should I can them and wait until after VLM or use them as cross training, in the place of a recovery run?

Steve - don't be afraid to have acut-back week at the time of the Brentwood HM. I'd say that for psychological reasons, running a HM at MP and finding it easy will be far more beneficial for you than running a HM at HM pace on tired legs. I'm / We're not coaching you, just giving you advice based on our experience so it's entirely up to you but if I were in your shoes I'd use that race wisely rather than training through it.

16 miles each way into work and back is about an hour each way right? If I'm being honest I'd say leave it till after London and keep your training specific. However, taking a mental break and using the bike is a great way of keeping fit but mid-March (14th onwards?) is when you should be right in the middle of your heaviest training block so switching to a different type of aerobic exercise is not the best route to acheiving your goal. Would you want to do 32 miles for 5 days or is it just a couple of days a week?

08/12/2010 at 09:52

So here we are then, a nice new sparkly uncorrupted thread. Let's see how long we take to drag it down - TAR has made a good start. Just don't anybody mention MM's hat!

And welcome to the newcomers (although KK hardly counts in that regard). Jump in - we're a friendly bunch. There's plenty of inspiration to be found, just don't look at Race Jase's training times and take them as a guide!

First hill session in ages for me last night, and boy did it show. I used to be quite good at hills - not any more! 6 x 4 mins with 90 secs rest, and we used a longer hill so 4 minutes was exactly twice up and down. Pleased to say though that my reps were pretty consistent, albeit with the uphills being rather slow. For some reason our club schedule has gone from hills once a month to about every 2 months, so I think I may have to start doing some on my own as I really need them. The blister on my foot stood up to it pretty well, which was good. A full sized compeed plaster, a different pair of shoes and the standard Nike footbed as opposed to my usual solid orthodtic footbeds and I barely felt it at all. Hopefully it'll be OK for a longer one on Sunday - a fast 7 on Thursday to try it out first.

I was chatting to Santa last night, and he hinted that there may be a copy of the thread bible in my future.

08/12/2010 at 10:09
Beware Of The Fish wrote (see)

I was chatting to Santa last night, and he hinted that there may be a copy of the thread bible in my future.

A year's subscription to Razzle?

Set my alarm for 5 this morning to get a run in before work.  It was -5, so thought sod that for a lark, no bambi in the dark for me, and got back under the duvet.

08/12/2010 at 10:12

A bible for Xmas. Seems appropriate BOTF. Where did you find the large Compeed plaster from in the end? I tried my first one at the weekend, expecting a normal plaster and was a bit surprised in the evening to find a jellyfish body part stuck to my toe.

08/12/2010 at 10:13

Might be tempted to join in. The old thread was so, like....yesterday

Although, 3.15 might be a stretch............. got room for a 3.20-3.25 kind of a girl with a (currently) dodgy back?

08/12/2010 at 10:17

MM - there's no flies on me (unless I've been running in dog sh*t by mistake !). Your current mileage is all money in the bank. A few extra miles on your running commutes during the spring and you would have bagged a fair bit more anyway.

For those looking to combine a regime of running and cross training, I've run the last 2 VLMs off a regime of tri training with 20M long runs on top (only ~3 runs/week), and although the bike and swim does help your aerobic fitness, there's no substitue for impact miles and I've found the marathons to be a struggle on legs that moan from very early on.

08/12/2010 at 10:19
Seen Better Days wrote (see)

Fingers - presumbly you mean 17-week schedule and what happened to week 18?  Hope you enjoyed the strides

SBD - gosh, thought I'd messed up my counting then from day 1... but no, indeed it is 17 weeks but there is a Week 0 at the end so kind of 18 weeks total.

Anyhow, strides didn't happen last night. No sooner had I posted that I was about to leave than a panic at work ensued where work that was supposed to be done but wasn't. So yours truly was volunteered" to sort it out and didn't get out the office till late. Sulked all the way home that my campaign didn't get off to a good start. Am much more pragmatic about it today - there's a long way to go.

MM - Very much enjoyed your "career summary" - so real knowledge and experience gained over the years and there's a lot there that a lot of us could take on board me thinks.

Anyway, today P&D says I should be doing 11 miles, haven't decided if I rearrange to get yesterday session done or can yesterday and kick off with 11. Either way, I'll be doing either 8 with strides or 11 today.... I'm a sucker for punishment so probably end up with 11.

Happy runnings y'all.

Oh and I'll drop some x-mas decs by later to give us a bit of festive cheer.... or is it a bit early for that?

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