Sub 3h15

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

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27/06/2011 at 19:02
Martin H wrote (see)

Good luck in the USA PMJ.  Could it be a first race win?

MartinH, a win would be sweet but the main aim is keeping the training and racing sharp for a track 5k on the 9th July. At the moment I am more than happy to take PBs as opposed to wins, and I am racing better in faster races with strong runners round me than I am in small local races,
 
Joolska wrote (see)

Afraid (to BOTF and others commenting on my 'just 50M') that I need high mileage to run well.  60mpw seems to be my mileage 'sweet spot' for endurance, and although I'm concentrating on halves at the moment, they still take endurance!


I am doing halves from the other end, a longish run once a week but the majority is just short speed work and a lot of raced 5ks with total miles about 35-40. I have two things in my favour: a marathon about 2 months ago so endurance has not deserted me and the fact that the half is a local race with a big hill so no PB potential at all so it isn't a serious race for me. Long serious races start again in the early autumn.
27/06/2011 at 20:24
PMJ wrote: At the moment I am more than happy to take PBs as opposed to wins, and I am racing better in faster races with strong runners round me than I am in small local races

- Considering your fretting over your park run, I don't believe you!

How long are your MLRs Fraser. Also, what are you doing for doubles on Friday and Sunday? From what I remember you do your LSR on Monday.

Martin I hope you are carefully tapering ready to smack down MM
27/06/2011 at 21:19
PMJ - I reckon that you are like me. As soon as you get a number on your vest you go into full on race mode. Nothing wrong with it and at moment I'd take a park run win with a slow time over a 2 sec PB.

Keir - a hot 6 miles tonight at average 7.30 ish pace. Easy run tomorrow then see what happens on Wednesday. I have a soft 5 mile PB from my first ever race so should come away with at least a new one even if beaten by MM.
27/06/2011 at 21:24
Sorry SJ, but I really did laugh out loud. Your retelling of the story is just perfect!

KR - only in my head - a couple of drinks at the Combichrist gig on Saturday night and two sports massages.

Rather handily, my EA Competition Licence arrived today. I can now apply for my champs place for next year's VLM.
27/06/2011 at 21:59
Keir wrote (see)
Considering your fretting over your park run, I don't believe you!  

Martin H wrote (see)
PMJ - I reckon that you are like me. As soon as you get a number on your vest you go into full on race mode. Nothing wrong with it and at moment I'd take a park run win with a slow time over a 2 sec PB.


Am I that transparent? Yes, a parkrun win I would take as opposed to a PB but one will come one day: one of our juniors won the ladies this week and another came second in the mens last week.

But seriously, a 60 minute 10 miler at cabbage patch which woudl be 84th last year would be the best way to put a smile on my face.

27/06/2011 at 22:59

Keir - My week is Mon easy/Tues long/ Wed easy/Thur off/ Fri easy am,quality pm/ Sat easy/ Sun easy am,quality pm. The doubles are hence on days with quality in the afternoon/eve. MLR about 14 on Fri or Sun

I think strong runners around you in races realy pulls you along. Must be tedious winning them all the time and never really pushing yourself

28/06/2011 at 08:45
FW - nice start to your campaign.
Despite all the thunderstorm forecasts, I managed to remain mostly dry this morning on my 14 miler. 7 miles out @ 9:15m/m and 7 miles back @ 8:30 m/m. Although that was what I roughly had in mind, I must say my legs are still feeling a bit sluggish. Hope they improve for this week's speedier session on Thursday (rest tomorrow).
28/06/2011 at 08:56
I agree Fraser. It must be terrible to be so good you win all the time. Seems we have a similar program, just different days of the week. Also your runs are a bit faster than mine and weekly totals a little higher.

Woke early this morning so made the most of the lovely morning to go out for 8 hilly miles over the downs. Feel inspired for the day now

A question for the fred wise ones. I am doing a fast HM 3 wks out from Abingdon then starting to taper. Has worked for me before. I had planned a 15m LSR on the Sunday 2 wks out, but there is a local duathlon - 10k run, 40k bike, 5k run. Would this be too much to do 2 wks out or would it be ideal prep for the marathon (bit of speed work and around similar time (2hrs) to the 15m LSR.
28/06/2011 at 09:16
Keir - not being a wise one, I'll pass.
Forgot to mention the highlight of my run - light from the sunrise on the moon, low in the sky. Breathtaking.
28/06/2011 at 09:30
x - post. Don't be disheartened Gul. You hit the target / purpose of the session. Tired legs just mean that the training is working. Hopefully a days rest will help refresh them enough to hit the target pace for the speedier session on Thurs, but will probably still not feel really great.

Sun rise / moon set sounds beautiful. Someone once described seeing the same to me in the middle of the desert.
28/06/2011 at 09:33

Hmm. This is a bit embarrassing, but it's the wrong phase of the moon at the moment. I guess that was the sun   I could have sworn it was the moon...
Thanks, Keir. Not really disheartened, just not looking forward to Thursday as much as I might have done!

28/06/2011 at 09:56

Keir - I think that's too fast too close to Abo personally. Taper should be just that - winding down with no pressure physically or psychologically. Too risky !

Lovely sunny day up here - hurrah- looking forward to 20 easy miles this aft

28/06/2011 at 10:05
Keir wrote (see)
 A question for the fred wise ones. I am doing a fast HM 3 wks out from Abingdon then starting to taper. Has worked for me before. I had planned a 15m LSR on the Sunday 2 wks out, but there is a local duathlon - 10k run, 40k bike, 5k run. Would this be too much to do 2 wks out or would it be ideal prep for the marathon (bit of speed work and around similar time (2hrs) to the 15m LSR.

I think the issue here would be how hard you hit the duathlon.

A HM three weeks out is OK I'd say. I did a full bore half and then 2 weeks later I did a 20 miler at 6:45 pace so I knew that 6:52 was doable.  Between those I did a whole bunch of miles at MP with no ill effect. 

I did a 21 3 weeks out and from then afterwards it was all tapering down with a 14 mile MLR 16 days out  (7 m/m) and 3 5k races in the weeks before. 

I think if you don't hit it too hard and you keep the rest of the week light then you can do that: just make sure that you get the miles right. If you count the duathlon as 15k and make it up to the taper miles and ignore the 40k bike I think it will be too much. If you count it as a 15 mile run then it will be OK.

28/06/2011 at 10:39
Keir, so two replies and two different answers. If you want more replies to give you more options, just wait a few minutes. Personally I had no issues with racing hard during the taper over shorter distances. I think both FW and myself are saying to cut down in the taper, our views of how to cut down are jsut somewhat different.
28/06/2011 at 10:49

Good luck this afternoon Fraser.  Hope the weather holds for you.

PMJ - I am very confident that you'll smash sub-60 with the way that you have been going recently.

Nice runs this morning Gul/Keir.   Gul, your legs are going to feel it a bit just before a rest day.  That's why when you taper it becomes so much easier.

Keir - I personally wouldn't do two hard sessions on consecutive weekends so clsoe to Abo.  I think that the HM is fine without the duathlon, or the duathlon is fine with an easier weekend before.  If a duathlon takes alot out of your legs then I would miss it.  The alternative is to do both but have a very easy week in between and very easy after the duathlon.  However, this may leave you too rested and not ready for marathon.

28/06/2011 at 11:20
Ho hum. I was expecting those answers, but hoping for some enthuastic 'great idea' calls!

To be honest, I would love to do the duathlon. But there is certainly a bigger picture here. If I did the duathlon, I would have to race it, even if I planned otherwise. I think the HM is the best way to build for Abo as I got a lot of confidence from that last time. I was hoping the duathlon could count as a speed / LSR session - being a fast 10k, a bike ride and another fast 5k. But I suppose deep down, I would be gutted if I lost 1% at Abo due to over training in the taper.

I know that due to a little twinkle in my eye I am not going to be at my best when I run VLM, so Abo is the last chance for a good sub 3.

Sun / Moon. Same thing arn't they Gul
28/06/2011 at 11:32
Keir, at the risk of posting three stupid comments in two days, are you hinting at what I think you are? Congratulations!
28/06/2011 at 11:40
WAY too early for official confirmation Gul. But the plan is for around spring 2012.
28/06/2011 at 11:50
Wow, I hope that's very early spring, Keir, or it must be still in the planning stages! Hope all goes well.
28/06/2011 at 12:09
Great idea Keir
and congrats!?
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