Sub 3h15

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

441 to 460 of 47,659 messages
14/12/2010 at 13:22
Badbark wrote (see)

I ended up running 6 miles in 38:47 including a slower first ½ mile so averaged 6:27. This was at 5am on an empty stomach. It’s certainly not a typical run for week 1 of a 20 week marathon plan!

You should be called Madbark - Running a 6.27 pace 6 miler at 5am - a brilliant bit of training.

Gel wise, I go for the SIS gels as they are easier to digest. I've had some chunder experiences with others! I normally only take gels intraiing when I'm doing 18+ miles - proper distances!

B&B - A good 10 miler at nearly PMP. It just shows that you know what your pace feels like without any gadgets to tell you. I think everyone should experience a perceived run to see the results.

14/12/2010 at 14:03
BadBark - how on earth do you manage to get going so soon in your run? I always find it takes me a good 3-4 miles until I am running smoothly which always brings my run average down considerably. If I went off at 6.5m/m from the start I would inevitably pull something somewhere (and I don't mean on Hampstead Heath ).

RJ, Jools and KK - I am very curious, being new to racing, but what is this speak of Championship Entries and what benefits and privileges does it afford you? Is it something I can strive to achieve and look forward to one day if I follow the tips on here?
14/12/2010 at 14:19

KR - Yeah, it would have been nice if it'd turned out to be 7:15mm but It felt very comfortable and I thought I was running somewhere around 7:40's so I was very happy with it.

MsE - I thought I'd have a look out of interest so here's the link to the VLM championship entries.

14/12/2010 at 14:22
If I'm doing an LSR I always take a drink, although there have been a few times when I get back with it untouched. Last campaign I used Powerade because that's what Brighton was serving, but this time it's Lucozade because that's what I'll get on VLM (and because I still have 2 crates left that I brought back from doing the Lucozade drink station at FLM this year). I have a 500ml bottle with a hand hole that I can carry easily, and if I'm going to be running for 15 miles or more I tape a High 5 gel to the bottle and take it with 5 miles to go. If I'm running 20 or more then I take 2 gels. I should probably get in the habit of carrying a bottle in a belt rather than hand-held, but I've never got round to it.
14/12/2010 at 14:38
SBD recommended one of these. He's a vet so I do what he says. So that's my main present from my wife this year.
14/12/2010 at 15:06

Whilst training for your championship place MsE, I assume you know about GFA

14/12/2010 at 15:22

 welcome Lunaman, DM,

 great running going on already, if nothing else you lot are going to keep me motivated in the next few months...badbark 6.27 pace at 5am amazing!

Ormeski, sis gels for me too on long runs.

               I used to carry fluid with me (bottle lucozade) but i now know the routes that gives me 18-20-22mile runs...I now i hide a bottle about the halfway point, saves carrying it as I'am always wondering if it may alter stride,balance etc and can lead to injury! or so i have read somewhere.

14/12/2010 at 15:46
Thank you, Keir and B&B. Is it just me or do the laydees' times seem much softer targets than the mens' times in both GFA and Championship Entries? Holding out hope I qualify as a Championship Entry in 2011 but at least the fallback GFA is there if not.
14/12/2010 at 16:14

thanks for all the welcomes!

1974 was indeed a good year!

paris this year was a pb for me of 3h27.  obviously looking to take quiet a chunk off that to get into the sub 3h15 bracket but i think that with dedication to my training and nutrition it is achievable.  i will certainly give it a good crack that is for sure.

i'll be following the rw3h15 schedule on here which is already imported into my garmin ready for the off on 20/12.  currently i am following a maintenance schedule that sees me doing on average 60km a week.

 @kr - the paris thread is full of lists it just hasn't been posted for a while!

14/12/2010 at 16:49

Ormeski - I've always used SIS gels. Experimented with various fluids and have settled on just water - carried on one of those Nathan belt thingies. I'm using gels less and less but to be fair haven't gone above 16 miles since last mara. I 'm planning to try to get less dependent on them but still aim to use them occasionally so if I need them in a race I'm not going to feel funny. Tried camelbak but didn't like having a bigthing on my back. 

Thanks for the shoes comments - think I might dabble with something a bit lighter next year

Managed to get outside for the first proper blast in the fresh air for a couple of weeks. 16 along the waterfront in exactly 2 hours. 

14/12/2010 at 17:20
MsE: yes, positive discrimination in favour of laydeez in terms of entry standards.  It's a bit patronising, but at least we get nice loos that little bit more easily.
14/12/2010 at 17:32

It's not at all patronising on the poor little ladies.  After all, they're made of sugar and spice and all things nice, so they need easy access to the softer toilet paper.

"You've run a 90 minute half marathon?  Ooh, well done, you clever little poppet.  Here, have a championship entry."

14/12/2010 at 17:33

Quick de-lurk....Am trying to find running mojo again after 3/4 months off - managed 20 miles per week last 2 weeks, so if I can up it a bit the next couple of weeks, I might put my name down for a marra next year and join you all again...

Just wanted to defend the FIRST - Run less, Run faster book.  I used it religiously for my first marra 2 years ago - I followed the 3.15 plan, and finished in 3.17.  I think a plan that can take someone who had only 4/5 HMs in the bank in the preceding 2/3 years and get them that close is pretty special.

I really recommend it for those that want to run a bit less and do not want to rack up mile after mile.

I remain convinced I can get to 3.05/10 and maybe even close to the holy grail of 3.00 on this plan, and that it gives me a better chance of remaining injury free.

IMHO - there is no single right way to get to 3.15 - there is just a right way for you.  FIRST works for me as P&D works for others.....

Anyway good luck to all with the running - and hopefully see you all back here soon


14/12/2010 at 17:36

Not that I'm some old, bitter and twisted, permanently injured, non-runner, obviously.

14/12/2010 at 17:38

thanks dm1974 - Was going to ask about lists on the thread but decided not to. I think I put my put in it last week asking about the finish - was only trying to be friendly!

Keir - I wonder how much that weighs when fully loaded? Can you put gels in those front pockets?

14/12/2010 at 18:30
MsE wrote (see)
BadBark - how on earth do you manage to get going so soon in your run? I always find it takes me a good 3-4 miles until I am running smoothly which always brings my run average down considerably. If I went off at 6.5m/m from the start I would inevitably pull something

I do some dynamic stretches and a minutes fast jogging on the spot before I leave my house. It’s also handy that my usual route is downhill for the first ½ mile so I can run a decent pace without really opening up. Of course the flip side is the last ½ mile is a killer!

Thanks for all the encouragement everyone.

Ormeski – I only every use gels when I’m racing as I’m too much of a tight ass. I’m not paying a pound or two for every time I want to run a decent distance. I like High5 Isogels with caffeine which gives me a good kick as I don’t normally drink anything with caffeine in it.

My usually fuelling would be something like this

Under 10 miles – Nothing apart from a glass of orange before I start

10 – 15 miles – 500ml of homemade isotonic drink (HID)

15 – 20 miles – 1 litre of HID

21+ miles – 1.5 litres of HID

10k race – 1 caffeine isogel before the start

Half marathon – 1 caffeine isogel at start and 500ml of HID

Marathon – 5 caffeine isogels throughout and 1.5L of HID (plus extra gels or drinks handed out)

I always start with a bottle for half marathons that I finish by about 8 -10 miles and start a full marathon with a 1.5L Camelbak which is usually empty by about 20 miles.

14/12/2010 at 20:02
knight rider wrote (see)

Keir - I wonder how much that weighs when fully loaded? Can you put gels in those front pockets?

I guess a fair bit. Until Xmas day I can't let you know! However the weight is mainly the fluid rather than the belt. 2 standard sized bottles = 1L = 1kg. + weight of belt /gels etc. However this summer I was running LSRs with a cycling bottle in my hand the whole way, which was not ideal. I searched quite a bit and asked advice on here (or the previous incarnation of here) and this seemd the best to cover all bases. I think there is room for gels somewhere.

BB - I find that I don't drink much in HMs or less. I grab the odd cup for comfort / dry mouth rather than performance benefits. Do you think drinking makes a difference to performance over a 90 min race?

Hello Rat. Goodbye Rat

14/12/2010 at 20:48

First track session tonight. 5 x 1km with 60sec recovery:

 1 - 3:44

 2 - 3:49

 3 - 3:49

 4 - 3:50

 5 - 3:46

Great to run with others running same pace and pushing each other through each rep.

14/12/2010 at 20:57

Had a bit of fun running this evening.  8M @ 7.30m/m as I got caught up in a bit of a tussle on the Portway with a guy who was determined not to be chicked.  I chuckled when he stopped to turn off the Portway because he was dripping with sweat and puffing like a nuisance caller.  I was still feeling comfy

14/12/2010 at 21:48
Aha! Here you are all hiding!


07.11.10 - SteveC1975 - Regents Park 10K - Around 40 Mins - 40:14 - job done
21.11.10 - AfE - Abbey Dash 10k - sub-39 as a marker/indicator - 38:22 - job done
21.11.10 - BOTF - Brighton 10k - under 40:30 - 40:02 - job done
05.12.10 - GE - Regents Park 10k - sub 38:30 - ?? - job ??
05.12.10 - SteveC1975 - Regents Park 10K - Sub 40 Mins - ?? - job ??
23.01.11- Barry B Gloucester Marathon - Sub 3:15
23.01.11 - AfE - Brass Monkey Half - sub-1:25
23.01.11 - XPS - Brass Monkey half - sub-1:24
23.01.11- efc-col Four Villages Half Marathon-sub 1.25
05.02.11 - Lorenzo - Thames Trot 50 - Sub 8 hours
13.02.11 - Matchstick Man - Wokingham HM - 1h23m
13.02.11 - SBD - Wokingham HM - 1:24
13.02.11 - BOTF - Wokingham HM - 1:25, but seeing the two entries above...?
13.02.11 - dm1974 - Liversedge Half - 1.29.59
20.02.11 - BOTF - Bramley 20 - sub 2:25
06.03.11 - Scooby - Marathon Catalunya - 3:09:59
06.03.11 - MsE - Bath HM - Sub 1.30
06.03.11 - Joolska - Bath HM - tbc...
06.03.11 - dm1974 - Haweswater Half Marathon - 1.29.59
13.03.11 - Knight RIder - Retford Half Marathon - 1:26.xx
13.03.11 - SBD - MIlton Keynes - 1:24
19.03.11 - Badbark - Larne Half Marathon - Sub 1:30
19.03.11 - Speedy - Stafford HM - 1.31.59
20.03.11 - FINgers - Reading Half Marathon - Sub 1:26
20.03.11 - Ormeski - Reading Half Marathon - Sub 1:25
20:03.11 - BOTF - Reading HM - 1:25
20.03.11 - SteveC1975 - Brentwood Half Marathon - Sub 1:28
27.03.11 - Keir - Paddock Wood HM - Sub 1:25
10.04.11 - FW - Chris Hoy HM Edinburgh - Sub 1:20
10.04.11 - FINgers - Brighton Marathon - 3:09:59
10.04.11 - Knight Rider - Brighton Marathon - Sub 3.15
10.04.11 - B&B vs MM in the Regency 10k Smackdown! - Sub39.
10.04.11 - dm1974 - Paris - 3.14.59
17.04.11 - Race Jase - VLM - not sure on target just yet, but hopefully I'll be in PB (sub2:39) shape.
17.04.11 - SBD - VLM - 2:49
17:04.11 - Ant & XPS - VLM - 2:54:59
17.04.11 - Joolska - VLM - 2.59.59
17:04:11 - AfE - VLM - 2:59:59
17.04.11 - Lorenzo - VLM - sub 3:10
17:04:11 - BOTF - VLM - 3:10 ish
17.04.11 - kittenkat - VLM 3.10
17.04.11 - Jane326 - VLM 3.10
17.40.11- efc-col VLM-sub 3.10
17:04:11 - MsE - - VLM - 3.14.59
17.04.11 - Speedy - VLM - 3.14.59
17.04.11 - SteveC1975 - VLM - 3.14.59
17.04.11 - Ormeski - VLM - sub 3.15
17.04.11 - Pipes VLM sub-3:15
18.04.11 - OsloNeil Boston sub-3:10
01.05.11 - Gul Darr - GEAR 10k - sub 42
02:05:11 - Badbark - Belfast City Marathon -Sub 3:10
08.05.11 - Keir - Essex & Halstead Marathon - Sub 3.15
22.05.11 - B&B - Edinburgh Marathon - 3:09:59
22.05.11 - Jane326 - Edinburgh Marathon 3.10
22.05.11 - XPS - Grand Union Canal Race- 29:59:59 (not a typo!)
18.06.11 - Lorenzo - Picnic - sub 4:45
02.10.11 - Jane326 - Loch Ness Marathon 3.10
441 to 460 of 47,659 messages
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