For anyone trying to crack the 3h15 barrier anywhere in the world
Minni - On the occasion I got to chat to Steve Smythe on last year's SSX and from the postings I saw from him he was a proponent of as much off-road running as possible. That meant a lot of trail / off-road running and even hitting the grass verge if there was one available. Now this is partly down to the fact that he's in his early 50's and he's fully aware that pounding pavements is not that good for him personally but his long runs were coming in at over 8min miling and this was from someone who did 2h46 in April. His high mileage days are behind him now and he was aiming at 70mpw max
LunaMan - stunning 10k time there Are you sure you're on the right thread?
MsE - nearly 48, 5' 8", currently 11 stone 7 after a less than careful autumn, but that should be down towards 11 dead in a couple of months time. No idea about fat index or muscle mass - just too high and not enough will do. Severe pronating heel striker with flat feet and terrible feet-outurned gait, so can't actually run in any kind of support shoe as they just rip up my arches - try to get by with neutral shoe and orthotics.
SBD - I know it would take alot of mucking around but have you thought of doing what Moraghan mentioned he does, in making it say, a 10 day cycle? I suppose if you can handle the mileage you do, it's possibly not worth the effort.
MsE - For your stats, I forgot to mention I'm 38.
Blisters and beer wrote (see)
The purist in me likes the idea of a training-based cycle but the reality of working life and family means it's a non-starter
MsE - you ask a bunch for runners for some stats and are surprised at getting feedback?! Here's a chart I prepared earlier showing running/biking hours over two marathon campaigns. Fascinating I'm sure you'll agree, ahem!
Re. training surfaces: mmm, good thoughts - maybe I should go back to trails if I want to up the mileage again.
MM - oh yes, I'm definitely on the right thread! I know a few sub 37 minute 10kers who can't crack 3 hours yet despite putting many more miles than me in! The predictors say you should be able to pull it off with a 38 minute 10k and I'm quite happy to admit that higher running mileage would help convert it. I've a feeling some of it is psychological though, I'm more than happy to go full pelt for what seems a measly 10k, but am overly cautious in longer races in case of collapse. I've yet to translate the 10k into a similarly pitched Half or Full (current PBs are 1:25:50 from Feb, 3:11 in Oct) but am hopeful for 2011.
MsE wrote (see)
Re me coming from Asia, I keep getting random people knocking on the door asking me if the lady of the house is in. I never had to deal with this when I was out working.
Nice 10k Luna man. Was that in a race or just a timed effort. To date my 10k PB remains a solo time trial done during HM training and hence must have a degree of doubt cast over it until I (hopefully !) improve it
Tis indeed very amusing seeing everyone's vital stats ernestly being posted ! I'm a Gemini with a moon in Uranus and like fluffy kittens and charidee work.
Regarding different surfaces I do think the t/mill protects against injury if used for a few sessions (one of its few advantages). I def find paces feel quicker on the mill SBD - partly due to heat and HR drift and partly that bloody belt rattling away under your feet gives an illusion of greater speed
MsE - Moraghan has me always doing min 3 miles warm up then 6 *100m strides with jog recoveries before any kind of quicker sessions. It def helps prepare your legs
Interesting to see the (lack of) age range on the thread. Late 30s into mid 40s seems a popular option ! I wonder if that's reflected with different age bias on other threads for different mara targets.There's a little audit for the stattos amongst us
Marathonguide.com publishes stats of all the US marathons every year, and the average age of runners over there is 40 for men and 36 for women. Average time is 4:24 for men and 4:52 for women. Unfortunately not seen anything similar for the UK, but it wouldn't surprise me if the ages weren't a touch higher.
Just managed to scim/catch up, although I did miss out a couple of hundred posts.
Welcome to all the newbies and the de lurkers
After waiting all day Monday, my suit case turned up on Tuesday. No running yestrerday as I was at my Aunties funneral. Despite a lack of training I am proud to state I have kept my endurance together and managed 12 pints of Guinness prior to walking home.
12.5 miles general running today. As it was my first run in a week, I started too quickly and despite trying to slow down I managed to cover the first 5 miles in 8:00mm. In total 8:16mm for 12.5 miles with HR of 74%. So in all a good steady run.
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