Sub 3h15

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

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16/12/2010 at 12:00

Cheers FW. Na, fat chance of 6:xx per mile. On the first MP stint I was checking the Garmin to make sure I was at 7:15's or under and increased the effort slightly as I went on, so yeah, on feel. Once I was into the last couple of miles of the second stint, I knew I was shifting so just went nads out tbh. It was a harder run than LN and a test of what the last few weeks' base had done for me. I'd be happy with that last mile as HMP.

I've often wondered about your '10 and 10' session. To save me trawling the old thread, did you hit 6:50s or end up adjusting final MP faster or slower?
16/12/2010 at 13:02

Badbark - dammit, you're right, grr! I need to try out the FIRST ultra schedules next time.

B&B - oh I am so absolutely a fairweather cyclist - I don't enjoy sitting down outdoors in the cold rain, it's just not right! I do some biking in the gym, but can't take much more than an hour of that. Which makes 15 miles on a treadie seem quite a feat too OGL.  Have you got some good tunes / Archers omnibus listening lined up for those sort of sessions?

And about getting nervous before long runs with pace, oh yes, I'm with you on that. I like the look of that session though. I feel way behind, only finally reaching 16 miles again this weekend if all is well. I've had a glute pain that kicked in at anything over 90 mins which put paid to the intended 20 miler haul.

16/12/2010 at 13:04
Any news on the SSix yet?
16/12/2010 at 13:11
Nope
16/12/2010 at 13:12

Not even for you Jane?  I bet you're on tender hooks.

16/12/2010 at 13:18
Minni wrote (see)
Any news on the SSix yet?
Just been out to grab a sandwich and no messages on my return.

OGL - 120 treadmill miles in the last fifteen days - that's an amazing amount of running on the spot. Do you get the feeling the ground in still moving when you get off the treadie?

B&B -  18 miles mid week - your banking them miles well. And a great session to easy/hard. Wa the last 5 miles the toughest?

16/12/2010 at 13:20
am going out for a run (8 miles)
16/12/2010 at 13:44

 OGL 15 miles on a treadmill !!! much respect...

 B&B good running there.You still in Tuebrook? am over the water on the Wirral. Do you get to do any races over this way cycle or running?

 club tonight 6-7 tempo run for me.  

16/12/2010 at 13:45

luna man - 17 and a bit weeks to go. How many 20 milers did you want / do you now hope to get done? I note you haven't added your name to the targets list yet. VLM innit?

KR - You're not wrong!

x-post: efc-col - Moved to Aigburth now so literally just over the water from you. Races, what are they?!  I've done a 5k, 10k, HM and a mara in this, my first year and only the mara was since April. Tbh, I'm a little scared of entering any Did you know they're starting a parkrun at Sefton Park in the new year? Are there any races coming up, on the Wirral?

Edited: 16/12/2010 at 13:53
16/12/2010 at 13:50

@luna man - Do not fear i'm way further behind than you! I'm gonna run further than 10 miles for the first time this weekend! Hoping to not have to do it on the treadie due to promised weather.

I can't stand headphone wire flapping around when i run and so don't really use tunes so long treadmill runs could feel very long!

16/12/2010 at 14:18

 B&Bthere are a few races, have done a few cyclosportives this year too, Cheshire cat 100miler, Dave Loyd mega, which was hard...Welsh hills etc.

 End of Jan there's a good half mara in Helsby( four villages) that am doing to give me an idea of how my trainings progressing.

 Sefton park run sounds interesting, my club have had a cross country race there sometimes.

16/12/2010 at 14:27

OGL - Do I take it all that treadmill running is due to the bad weather? Please say it is...

B&B - Over thirty, you mean, surely...

I also get nervous before a big run; in fact, I'm a bit ratty all day Saturday if I've got a biggie on the Sunday early on in the campaign. After 2 or 3, though, I find myself looking forward to them.

16/12/2010 at 14:35

Oh, sorry, here we go then...

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
05.02.11 - Poacher - Thames Trot 50 - sub 8
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
20.02.11 - luna man - Brighton HM - sub 1:25
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 - luna man - VLM - sub-3:05
17.04.11 - Poacher - VLM - 3.07
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
17.04.11 - 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

16/12/2010 at 14:49
luna man wrote (see)

17:04.11 - Ant & XPS - VLM - 2:54:59

Eh? What, do we have to do it as a three-legged race this time? If XPS promises to bring along some of his legendary flapjack, I'm game.

Edited: 16/12/2010 at 14:50
16/12/2010 at 15:39

B&B Very impressive progressive 18 miler.

I also get nervous/stressed prior to a long run. If fact I am stressing about my run tomorrow, not sure 20 and progressive or very slow 22 for time on feet. Been thinking about it for the last 2 days. Need to make a decision tonight.

16/12/2010 at 16:01

Sorry Ant, typo And yeah, go on, three-legged. There is a record y'know. I'd love to see XPS's face when he sets off, only to find he has an 'attachment'!

Glad it's not just me then on the nervousness. Scooby, if they're both of equal benefit to you, why not quit worrying and decide, based on how you feel, when you set off?

efc-col - I'd like to do more cycling next summer so will look out for those, thanks.  Unfortunately Helsby's full. Someone (AfE?) offered a place that he couldn't use but I didn't get in quick enough.

16/12/2010 at 16:03

B&B - if I'd kept them up straight through from Brussels, I was hoping for at least ten 20 milers. To my mind you can't do too many, and it would let me take down-weeks as well. But you're right, if I'm at 16 this weekend, assuming the glute feels okay, I should still be able to slot 7 or even 8 in doing a 20 one week, 15-17 the next. No need to panic!

Ant - I think XPS snuck that one in (x-post above!)- we've also lost that nice formatting from earlier, shall I pop that back in?

Edited: 16/12/2010 at 16:03
TR
16/12/2010 at 16:20
5ft 10 and a bit over 12stone at this end, not exactly marathon build either.
16/12/2010 at 16:32
You'd be 11 stone if you didn't have those huge biceps, TR! How'd the swimming lessons go? Are you noticably quicker?
16/12/2010 at 17:24
Is there still no word on the winners of the SSix?  Blooming heck, RW wouldn't get very far on the Apprentice.
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