Sub 3h15

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

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11/07/2016 at 07:25

Lorenzo - can't be too shabby if you picked up some points!
DEot - training sounds like it's going well.
OO - good parkrun.
Leslie - quality not quantity
12 easy miles this morning. Was aiming for a HR of somewhere around 145 and seemed to be fine until it went beserk yet again just before the last mile and shot up to well over 200 for the best part of 3/4 of a mile (max 225). That took the average up to 146. Starting to get worried that it's some sort of arrhythmia (cheap HRM more likely!)

11/07/2016 at 09:31
Gul Darr wrote (see)

(cheap HRM more likely!)

or, as I say good looking behinds and coffee.

10 miles yesterday at 10 minute pace but 2.5 hours on the feet. Needed an easy, social run and that was exactly it.

11/07/2016 at 11:53

Lorenzo: If that's the Giant bike shop in Guildford, that's where I bought my Giant Defy 0 last year. Very good service in there, make sure they throw in the free bike fitting as part of the deal, well worth it.

Parts of my bike are carbon but not all of the frame, alas I couldn't justify the extra few hundred quid. However, the aluminium frame is still very light and the Shimano 105 and Ultegra mix of components make it a much higher spec bike than most others in that range.


11/07/2016 at 19:20

OO, blazing parkrun!

Lorenzo, good motoring in the 1500 as well!

Gul, I think you have a crappy HR strap. What watch do you pair it with? If it's a garmin, I can send you a link to a strap the never does what you are seeing. And you'll easily get at least a year's life out of it before it may start behaving a wonky w/readings (and for $30 USD, a reasonable yearly expense). I'd only be concerned about those spikes (e.g. not due to bad strap) if you are also feeling your heart race at the same time. Otherwise, totally bogus as each of us would certainly know when we'd gotten to max HR!

So Leslie, finally started my faster work! Am going to follow the Hanson 61-80 mile plan (I'm jumping in at week 7 of 20). Today was 3 mile warm up, then 6 x 800 at 5K pace w/400 jog recoveries, then 3 miles cool down. First 800 a bit fast (2:59), but then settled in at 3:08 for last 5. the last 3 definitely felt like more effort needed to maintain, but I think that's to be expected. These are my first intervals since 2011. Could tell I was out of my comfort zone (a prime indicator I need to continue!). Anyway, I'm in the water now so will continue on. My other quality work each week will be a 8-10 mile MP run (aka subLT). So still keeping one of my normal sessions but adding in the speed for the other. Fun to mix it a up a bit. Next week will be 12 x 400...

Back still tweaky but heel flared up (getting some numbness in foot again). Fizz visits on calendar.

11/07/2016 at 23:32

Good to see Gul doing his humming bird impression again!

What's the Hanson plan like VTr? I've heard of it, but no real knowledge of how it compares to say P&D. 

G-Dawg - yes, it's the one in Guildford. They really seemed to know their stuff in there and I was very impressed. Planning on going for one of the Defy Advanced bikes but trying to work out whether it's worth the extra £150 for a 105 set on the Advanced 2 or sticking with the cheaper model. The various reviews I've read (plus SJ's comments) suggest it's worth shelling out that little bit extra.

10.5 miles of various commuting legs today - felt tougher than normal but that might have been because I was a bit tired.

Just seen the results from Saturday's 1500m - ended up with 5:18.4 for a 2.3s PB - every little bit counts!

12/07/2016 at 06:53

PMJ - neither in sight.
VTr - good work there. Can't imagine not doing any intervals for 5 years - 5 weeks is bad enough! My watch isn't a Garmin and to be honest I'm not too bothered about the occasional errors just as long as I get enough data to see the general trend.
Lorenzo - nice one! 2.3s is a far chunk off a 1500m PB.
14 miles this morning. First 7 slow (9:02 m/m HR 126), last 7 easy (8:22 HR 137).

12/07/2016 at 11:10

PMJ- change is as good as a rest .

VTR- you have been missing out  Good idea to try different sessions too to work other paces .I vaguely remember 80 mile + weeks though it will be a while before I hit those numbers again , too much getting in the way these days .

Lorenzo- 5:41 /mile not too shabby 

GUL- nice 14'er.

Track for me too and 3 x 1 mile this time ,track was shared with other runners and no dogs for a change and only one middle aged woman who thought the racing line was the best place to walk ! 

All around 6:10 m/mile despite garmin reporting 5:27 for the first half of mile 2 ( not  likely ! ) 


12/07/2016 at 19:19
2nd rest day in a row here
13/07/2016 at 06:19

Leslie - next week you'll have it all to yourself.
SJ - good chilling. What's happened to Moof?
Recovery run this morning. 6 miles @ 9:10 m/m.

13/07/2016 at 08:11
Gul, I think he's in stealth training mode - I expect to see him cruise past me on the marathon leg next week!
13/07/2016 at 10:04

quiet lately  . . .  good a time as any for a "me" post 

but first, good to see VTr pop back, and Gul is quietly stacking up the miles - remind me, what's the Autumn mara you have lined up? 

  . .  well, not much going on here - at least I managed 39 last week, despite the continuing CNBA which saw me amass just 33 miles in the previous fortnight. I need a goal to get me going, I guess, but the main issue is whether I've retired from marathon running. I intended last year's VLM to be the swansong, but something in me won't let go. I certainly wouldn't better the time, but it's so satisfying to plan and execute a campaign. On the other hand, why not finish with a really good memory (which VLM 2015 was), and concentrate on other distances (esp as WAVA for 10K & half mara indicate I'm "better" at those ) ?  In the meantime, I have 10K a week from now, so better head out for a run . . . .


13/07/2016 at 10:42

Birch: What's your mara PB again? If you still have the flame, fire it up!

Had the weekend off but disappointed that the legs weren't that fresh for Monday's 6 miler. Did it at 6.56 pace and it was hard work at times. Windy conditions and monsoon rain near the end didn't help but I should have felt better.

Moved my 10 miler forward a day in order to feel fresher for this Saturday's first 20 miler of the campaign. Nipped out with my mate last night and knocked the 10 out at 7.08 pace. Lots of chatting which shows we're in fairly good nick but again the legs felt heavy at the start.

Rest day today, again in order to cope with tomorrow's club pyramid session before Saturday's effort and will do the 5th session of the week as a short recovery run to see if that helps my legs for the start of the next campaign week.



13/07/2016 at 15:53

BIrch - a date in the diary is good. But it's also nice to turn up at an event with entry on the day and just run with no pressure and no plan. It's not the best way to run a mara but for a scenic HM or trail race it makes a decent day out which puts the fun back into running.

Lorenzo - thinking about getting a road bike - amazed by your repair bill though - what went wrong with the bike and was it bad luck or just natural wear and tear?

13/07/2016 at 18:30

Decent mileage Birch.

GD you do indeed seem in good nick- will be interested in you pace for 20 miles.

Watch those injuries VT.

I hoped for a good week but so far it's fairly average. At least I've run every day so should reach a decent mileage. I'm planning a parkrun showdown with junior on Saturday, then off to Harrogate for a couple of day. Sunday run will be explore and get lost. 

13/07/2016 at 19:30

GD - my mara PB is  2:46 (see Avatar), but that was way back in 1991 - last year's VLM  was 3:18 -   both around 76% WAVA, though.  

Poacher - yes, a couple of mates keep trying to tempt me with trail races, but the one they did at the weekend doesn't encourage - further than advertised distance, misdirection by marshals resulting in added loops for some but not all - so no accurate finishing places etc 

6 easy bagged today, and daughter here on flying visit, so 15 planned with her tomorrow. 



14/07/2016 at 06:52
Hi all.
Birch - likewise my wava usually better at short distances, but i get more enjoyment from long. I was mostly road for more than 5 years. Been mostly trail running at over marathon distance the last 5 years and do enjoy that more than the roads (peace, tranquility, etc...) even when quite a tough pace overall the early miles seam nice and easy. Worth a try to see if suits and a bit of navigation isn't as hard as it looks. odd distances and Varied terrain add to sense of adventure and prevent to much fixation on time.

VTR - quite some miles on that plan, that's probably the key to efficiency though. Good luck with fizz.

Lorenzo - cracking mile time not long a get some pretty grueling long stuff.

Leslie - track for u sounds quitr the adventure. I like the benefit of a dog and Walkerless track bit have to pay for priverlage over here so swings and roundabouts.

g-dawg - sounds like some good pace in training. you always did seem to be able to operate at good pace many days a week.

OO53 - enjoy harrogate, nice place for a road run and some cracking off road not far away. Great 10m road race a short drive away with challenging hills. Guy fawkes 10, not sure if they map route on web but will worth a go for a challenging 10 if you have the time.

OK here, some of paces still seeming challenging. But local club 8m race on slundulating course on Tuesday went well. Pace only 12sec/m off my track 10k pb (2012) and 5 off road one (2011, flat course).
14/07/2016 at 08:21

Birch - decisions, decisions... Resistance is useless! As for me, I haven't booked a place in an autumn mara yet. Enjoy today's run with your daughter.
GD - not surprised your legs are tired!
OO - showdown with jnr - sounds like you're a glutton for punishment!
DEot - nice racing.
First LR since White Peak this morning. 8 miles out @ 8:48 m/m HR 132 and 9 miles back @ 7:54 m/m HR 144.

14/07/2016 at 11:16

Birch- come on old lag  , sign up you know you HAVE to  

G-dawg it going to get tougher too (id imagine ) no pain no gain 

DE- well on the pace now.

Gul - another longun, good to see some faster miles too.

Gul was right ! track again and after my strides racing line walker cleared off leaving the track completely empty till 2nd last lap where 2 dog walkers came in ,looked nervous as I tore past them and they held a dog back from roaming into my path and duly left 

12 x 400m all at 1:30 (6m/mile) with a burnup on the final one for a 1:23 lap 

Edited: 14/07/2016 at 11:18
14/07/2016 at 11:28
Hey guys! Long time since I've been on here. Everything looks to be in order on here with some nice track sessions and those dipping their toes into the LSR territory. I hit the 50 continuous day mark of no running recently and decided to go for a plod. Have done a few more easy runs since and things seem to be ok. Had the MRI scan last week and waiting on the results. Just about to catch a plane so will catch you guys in a week or so. Keep up the good work all!
14/07/2016 at 13:32

Ooh,  Me ears are burning!

Hi all, how's it going? I've kept a low profile since picking up a calf injury after London which took an age to heal. I even avoided lurking on this thread as I was in deep sulk mode. I'm all better now with a whole month of run training under my belt, so the Outlaw should be a breeze.

The positives I can take are that my cycling is a lot stronger now with a handful of comfortable 100+ rides on my TT bike which is encouraging. Plus the speed is there too as I average over 20mph for this in zone 2 heart rate, which apparently is where its at with this Iron distance malarkey.

I also managed my first 25 mile Time Trial in 58mins and 42 secs which I think is decent for a debut.

My swimming has also improved as I no longer fear the distance having swam it a few times now, I won't be breaking any records but I'd be more than happy with 75 to 77 mins for the 2.4 miles.

The running is what it is, so we'll just have to see if I can hang on.

I'd better have a read back.

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