Sub 3h15

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

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16/12/2010 at 22:02
Blisters and beer wrote (see)
FW - So 6:33 was the plan, had the mara been flat? I'd like to think the hills added 17 secs per mile but I have it in the back of my mind that those early downhills made up for it in my case. Definitely undulating though, which doesn't make for an easy run.

The workout is designed to give some confidence and also more information rather than use the output as a definite.  It's use as a predictor has to be used in conjunction with someone's conversion from shorter distances imo (their personal stamina index for want of a better term).  So if someone has a sterling conversion they can certainly consider 6:33 all the way as realistic as a result of the workout.  If someone doesn't convert quite as well you will have moderate the pace to a more realistic goal pace. 

If I remember correctly FW wasn't all out on this run.  If he had been all out and not managed 6:35's, and taking into account his previous conversions, it would have told us pretty definitively that 6:45 - 6:50 miles were out of the question. You have to be a bit careful because this type of thing is either a confidence destroyer or confidence giver.  FW would have averaged 6:59 for 20 miles in this - a few more weeks training and 26.2m at 6:53 with a taper feels very, very doable.

This is a good workout for a c. 3hr marathoner - you could probably make it more difficult for a 4 hr marathoner and easier for a 2:30 marathoner for example.  

16/12/2010 at 22:07
Kier - totally agree. I thought i would be totally gutted if i didn't win but realise that there is a lot of pressure to perform. Don't get me wrong - i'm happy with pressure but rather it was pressure put on me by me if you know what i mean. That is the manageable kind.
16/12/2010 at 22:16
Moraghan wrote (see)
The workout is designed to give some confidence and also more information rather than use the output as a definite.  It's use as a predictor has to be used in conjunction with someone's conversion from shorter distances imo (their personal stamina index for want of a better term).  So if someone has a sterling conversion they can certainly consider 6:33 all the way as realistic as a result of the workout.  If someone doesn't convert quite as well you will have moderate the pace to a more realistic goal pace.
Which is why it's done 8 weeks out from the mara. 5/6 more weeks training (depending on taper length) with adjusted pace and you know exactly where you are. I get it, thanks.
16/12/2010 at 22:49
7.3 very slow miles tonight with a couple of ladies who are just starting out on their marathon training. Cold and a few flurries of snow, but we were going just fast enough to stay warm.
16/12/2010 at 23:03
jane and KR - thank goodness you have both posted that you haven't heard.  i was beginning to talk myself into the idea that they'd told the winners and told them to keep quiet again.  I even took my phone on our club Christmas run tonight!   *creeps off back to a slower thread*
16/12/2010 at 23:38
jane326 wrote (see)
Hi All 8 miles today at 8.10 (slow i know ... had to keep stopping to throw sticks for my dog) No news yet (i thought we would have been told by now actually. KR you're not keeping the good news quiet are you? ) Either way i will be happy so good luck KR. I'm pleased i entered as i got some nice new kit sent to me this am and also v pleased to have found this thread as i now feel i have the tools to chip away at my time so happy days snow now in central london although it wont lie ...

Hi Jane - like wise, I'm pleased I entered and hope whoever gets picked (in all the categories) does well and to the best of their ability. I know there will be a lot of pressure both in the training and also in the forum, but I guess we knew that before we entered given the past SS competitions.

Hi USB, I thought when I got the shirt & magazine this morning that it was a softener to say sorry you ain't got through kind if thing?

16/12/2010 at 23:39

I am just in the process of reading back the 8 or so days I have been M.I.A (Cold/Fluey Nonsense + Work hours), blimey, you lot talk a lot, what have I missed?!

Anyways, have just started on the P & D 18 Week plan (upto 55 Miles a week) with a few tweaks here and there to fit in some races/life etc, please could any of you experts care to take a look and see if all is fine, mostly interested in the paces I have set myself, but any other comments feel free!

Excel File I created can be downloaded from here, should be all self explanatory

Many Thanks

Edited: 16/12/2010 at 23:44
17/12/2010 at 06:47
KR - the only deliveries I took yesterday were a box of chocs and an XBox (ssssh, don't tell my son).  Perhaps that is a good omen
17/12/2010 at 08:21
Wow Steve that is what I call a spreadsheet!  I will study it later when when I have a free hour! I've been meaning to do a conversion chart for minutes per mile to kilometers per hour for the treadmill but I see you have it there. 
17/12/2010 at 08:41

 good luck again to the hopeful SS peeps...let us all know ASAP....

17/12/2010 at 08:51

B&B - cracking run mate.

Ormeski - hill run of death? I'm glad I live miles and miles away from any hills.

Still no news on the Super Six?

I found a knotty lump whilst massaging my calf last night and gave it a good going over, which seemed to help. So I went out for a 6 mile recovery run this morning around MP+25%. Pleased to report all seems fine. Not sure if I over did the strides on Tuesday or just didn't warm-up or stretch properly. I had a 12M MLR planned for tomorrow, but I'll use and out and back route so I can cut it short if need be. Probably just stick to MP+20% too.

17/12/2010 at 08:57
Right, just read back 10 or so pages, loads of good running and a few newcomers/delurkers! All good!

Using up my holiday days from work so going to be doing DIY and a turbo training x session later and then my first ever recovery run tomorrow! Xcitin stuff!
17/12/2010 at 09:26
Steve - that chart is quite extraordinary.  Disappointing to see that you aren't planning to go faster than 4.36 m/m on the treadmill though. What happened to speedwork?    Good luck in following the plan.
17/12/2010 at 09:43
knight rider wrote (see)
jane326 wrote (see)
Hi All 8 miles today at 8.10 (slow i know ... had to keep stopping to throw sticks for my dog) No news yet (i thought we would have been told by now actually. KR you're not keeping the good news quiet are you? ) Either way i will be happy so good luck KR. I'm pleased i entered as i got some nice new kit sent to me this am and also v pleased to have found this thread as i now feel i have the tools to chip away at my time so happy days snow now in central london although it wont lie ...

Hi Jane - like wise, I'm pleased I entered and hope whoever gets picked (in all the categories) does well and to the best of their ability. I know there will be a lot of pressure both in the training and also in the forum, but I guess we knew that before we entered given the past SS competitions.

Hi USB, I thought when I got the shirt & magazine this morning that it was a softener to say sorry you ain't got through kind if thing?


From memory last year we were rung up late on in the day (like gone 5 p.m) and I'm sure it was a Thursday or Friday when we were contacted. However, everything was earlier last year and this year things look tighter. When does the Paris 16 week plan start? Monday isn't it? So I'd hazard a guess that all applicants will be contacted today to denote if you've been (un)successful with your threads started for you this weekend?
Again, all just guesswork
17/12/2010 at 09:49
Keir wrote (see)
I would like to say that after my last message revealing some personal details that I have been swamped with PMs. However thank you my fellow Chuckle Bro for ensuring that I at least received 1 message!
Lies, all lies! Well, sort of.

Jane - Throwing sticks for the dog?! Do you have to pay a marathon entry fee for (Alfie?) too?

Steve - That's an impressive bit of spreadsheet work. No wonder you haven't been around for a week. Will have a look at that over the weekend and wait for MM to comment!

Gul - Glad to hear the lumpy leg doesn't seem too bad. These things are only to be expected now as you've made your way back up to 30mpw.

17/12/2010 at 09:58
B&B - If i did he would win. Archie would outrun us all. hell he would outrun haille or meb and easily set a new record
17/12/2010 at 09:59
SteveC1975 wrote (see)

I am just in the process of reading back the 8 or so days I have been M.I.A (Cold/Fluey Nonsense + Work hours), blimey, you lot talk a lot, what have I missed?!

Anyways, have just started on the P & D 18 Week plan (upto 55 Miles a week) with a few tweaks here and there to fit in some races/life etc, please could any of you experts care to take a look and see if all is fine, mostly interested in the paces I have set myself, but any other comments feel free!

Excel File I created can be downloaded from here, should be all self explanatory

Many Thanks


Yeah looks great Steve! I can't see anything overly wrong with it and you look to be holding back and hitting the paces already. You've obviously taken on board the 10 + 10 long run to determine what MP could be and then you've got a rest week leading into the HM to test out that PMP. Nice.
The only thing I'd tweak is the last long run - try and make it a 3hr run where you concentrate on time on feet rather than distance. I did 22 mile in 3h07 this spring as an example.
Also, don't go any longer than an hour the Sunday before, I was advised by Liz not to go any further.
The last two weeks you should know what you're going for so try and practice your MP
6th APril - instead of 3 x 1mile repeats, why not do 3miles at MP?
The last week try and keep it lighter than you have got. Liz didn't overly agree with the mileage that P&D proscribed in the final 7 days, she thought it too heavy for runners of our standard
Make Tuesday 30mins max with 4 x 3mins at MP
Make Weds 30mins easy
Thurs - nothing
Fri - 30mins easy
Sat - 10mins easy
Sun - sub 3h15 baby yeah!
17/12/2010 at 10:03

Taken off the blurb for the Super Six

"You will need to be able to commit to following and completing the RW marathon schedule, and be ready to begin training on December 20."

So yes, I'd guess that phone calls *should* be today as if you're starting training on Monday, you'll need contact with your mentors asap!!!!!!

17/12/2010 at 10:54
I am finding it really hard not knowing what running I will be doing next week.  I have a work meal Monday night and my OCD means I want to plan Monday now
17/12/2010 at 11:12
Keir wrote (see)

I would like to say that after my last message revealing some personal details that I have been swamped with PMs. 

With come to bed blue eyes, thought you'd be more concerned with filling up other people's boxes.

8m for me yesterday av. 7:30mm, had to slow down in the last 3 miles to prevent a constitutional grumble turning into something catastrophic. 

Snow covering here (few inches) and been snowing like billio all morning, but I suppose nowt like OGL/Minni's backyard.

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