Sub 3h15

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

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TR
16/12/2010 at 17:38
noticeably ? no defo not. But she gave me some pointers to work on, its an ongoing process, I even do some drills now. I'm doing 20 x 100 in av 1:38 now (off 2 mins), and can hold av 1:42 ish with 10 sec rest. On a good day I should be able to swim 1500 in 25 mins soon (1:40 per 100), which is where I always wanted to be when I was at 30 mins a yr or 2 back................the next thing then is to crack the OW swimming....and the cycling..........running is easy to improve, you just do it a bit more often.
16/12/2010 at 17:42

Band B - the test 20 last campaign was 10 @7.33,10 @6.33. So MP worked out 6.50 or so. Either the test isn't really exactly representative of doing a full race eyeballs out or the terrain at LN made enough difference to account for those 17 or so seconds per mile.

Is today the big day for the SSx then ???

kittenkat    pirate
16/12/2010 at 18:18
Fraser Wells wrote (see)

Is today the big day for the SSx then ???

I reckon they'll post up their threads tomorrow, but they might have done it already... I haven't looked!

Haven't run for a couple of days, still feeling thr tail end of the virus we've all head, now have found out that it probably was swine flu!

Oink!

16/12/2010 at 19:00

Belated good luck to KR and Jane.

B&B - Cracking mid week long run, and you were commenting on my pace.

Rest day for me today, was sorely tempted to go out for a few miles but resisted.

16/12/2010 at 20:42

TR - Nearly 20% improvement overall's not to be sniffed at. I find swimming very dull but should probably get back into the pool at some point. Over 25 minutes you'd be about 500metres ahead of me. Re cycling: our thread ex-elite, Keir says cycling's just steady TiTS but it's hard to reach your potential in triathlon if you can't dedicate all your time to it.

Good restraint shown there, Barry

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.

Does the lack of word from Jane and KR mean they've been informed but aren't allowed out to play?

16/12/2010 at 20:45

Snowing again here in South Kent. Got almost an inch in the last hour. Luckily an easier few days planned whilst I undertake round 1 of the Xmas binge.

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!

TR
16/12/2010 at 20:57

B+B - swimming is boring, but to do it right takes lots of concentration for me at the mo. The dream* is to get to my bike whilst more than half of the bikes are still in Transition. My cycling is defo getting better, my main limiter is still muscular endurance, meaning I still cant pedal hard enough to damage myself aerobically, which on the plus side means I always motor the run leg.

* I also told my kids that I would AG podium one day in one of the NF 1/2 IMs. Reckon it could happen when I get to V45 (in 2012).

16/12/2010 at 21:06

still no news yet on the SS - either way?

Will have to wait till tomorrow now.

kittenkat    pirate
16/12/2010 at 21:16

knight rider wrote (see)

still no news yet on the SS - either way?

Will have to wait till tomorrow now.

What's your honest opinion on the voting process now the votes are in?

I don't like it, I think it's unfair on the candidates whether they are established or new posters.

You don't have to answer this until tomorrow btw!

16/12/2010 at 21:28
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 ...
16/12/2010 at 21:38

8 miles for me this evening. Discovered a new route that I'm christening 'The hill run of death up to Guildford Cathedral'. Club leader chap dragged all our backsides up there.

1st mile flat, 4 miles up hill with short spells of flat then three miles back down hill. Av. 7:32 so good solid run, feeling very tired now.

Looking forward to first xmas binge tomorrow and just chilling out! Trying to snow here but nothing really yet.

16/12/2010 at 21:57

Jane - The SSX is a bit of a curse really. I am not gutted that I didn't get past the initial stage as there is a lot of pressure on you to perform. Certainly it seems the faster you are, the more people have views and opinions about what you should be doing. It is a great opportunity and one that most of us would gladly jump at, but there are certainly down sides which I don't think become apparent to us outsiders.

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
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