Sub 3h15

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

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26/02/2012 at 16:25
1:22:57 official Get in!
26/02/2012 at 16:30

Jeez Slokey. That is phenomenal.  Well done to you!

CC2 its the Meadows half in Edinburgh.  8 laps with a hill in each lap.  I did it last year so know the course and don't remember the hill being too bad although when I looked back on my data earlier it shows a total climb of more than 3000ft.   What goes up must come down though.  There's a lot of dodging going on in the last few miles as you start to lap people.  I need to think about a target this week but this is where my lack of confidence starts to creep in.

Slokey many congratulations.  You were hoping for sub 1:30... at what point did you realise you were going to break that by 8 minutes?!!

Edited: 26/02/2012 at 16:32
26/02/2012 at 16:32

Chuffing Norah, Slokey - that is awesome!  Superb running.  Sub 3 beckons.

X-posts - nice work CC, O&O, and Barry in the end as you took yourself right to the limit and then ran out of carbs. Good training though so long as you refuel properly

There are going to be some great spring maras round here soon.

Edited: 26/02/2012 at 16:33
26/02/2012 at 16:41
When I crossed the line!
26/02/2012 at 16:44
Start or finish?!
26/02/2012 at 16:52
Blimey Slokey, which race was that again? Stonking time! Full report required!!!!

*Edit, I see it was Blackpool - sorry, x-post when my internet died earlier*
Edited: 26/02/2012 at 16:53
26/02/2012 at 17:07

Slokey -  Massive congrats, perfect conditions in Blackpool then. That is a huge PB, well done.

26/02/2012 at 17:10
Blimey, Slokey - massive improvement and, accordingly, many congratulations! Looking forward to the full report. Please also let us know the secrets of your success - any inklings from training or was it all down to beetroot juice?

<strokes chin thoughtfully> I might just have to buy me some of the beetroot juice before the Bath Half in 2 weeks' time <stops stroking chin thoughtfully, because it looks a bit daft>
26/02/2012 at 17:25
SlokeyJoe wrote (see)
1:22:57 official Get in!
Well done, magnificent time, lots of problem thoughts now about pace decisions to make, but good problems to have!
26/02/2012 at 17:46
Right. Race report
Edited: 26/02/2012 at 18:10
26/02/2012 at 17:53
Brilliant half SJ. You're looking in very very good shape for a big marathon performance. Well done sir. Beet root power rocks!! Did you refer to pace during it or just get the nads out from the off and run as fast as poss?

Good racing from poacher and Barry on a tough day

Funny how 20 long ones are the thread standard round this time of year! Well run all those who got them in

19 for me. Same course as last 2 weeks. Did 7.44 pace 2 weeks ago, 7.40 last week and 7.29 today which felt the most comfortable. 59 for the week
26/02/2012 at 18:07
Right. Race report.

Felt a bit ropey earlier in the week - bit of a minor sniffle and legs had been sore for the past week or so (sports massage helped a lot). Started to feel quite lively on Friday though and started a bit of carb loading plus the beetroot juice (about 200 ml was all I could stomach in 2 separate sittings). Another 300 ml on Saturday afternoon and 200 3.5 hrs pre race with a decent breakfast. Also had 3 pro plus tablets with a cup of tea and another one 2 hrs pre race with 2 more cuppas (zero caffeine for 5 days before). Got to the start line, brief .75mile warm up with strides a caffeinated gel and 100ml LS. Then lined up. Randomly asked a guy (Steve) standing next to me what pace he was planning - "6:30" was the reply so thought I'd stick with him.

Gun fired (well a limp announcement of "1,2 go" (personally I was expecting a 3 to be included in the sequence but I guess it's all part of the cutbacks). Reps were:
1. 6:15
2. 6:37
3. 6:21
4. 6:15
5: 6:24 by this point there were 5 of us in a pace group - all working together and shouting out when we were getting too lively or slowing - all felt very controlled
6. 6:31
7. 6:28
8. 6:29 - took a gel
9. 6:04 pace started to liven up a bit and decided to push on with Steve rather than slow with the other 3 - Steve's quote at that mile split was "if you want to cook you've got to play with fire"
10. 6:07
11. 6:12 into the wind now and feeling it - realised I was on for a good time but didn't attempt the maths, Steve was pulling away and I let him go.
12. 6:23
13. 6:28 - feeling it now but could see the finish line
Last 100 metres heard the commentator shouting "here's the first lady" - she was about 10 yards in front of me so dug in and saw the clock at 1:22 and lots of seconds so pushed hard to try to dip under 1:23
0.1 5:21 mm
Gun time 1:23:01, chip 1:22:57
A quick stop doubled over gasping for air and then saw Steve and gave him a hug - couldn't have done it without him encouraging me round.

2 minutes later I felt absolutely fine.

Lessons
Carb loading for a half worked for me
Beetroot juice worked for me
Caffeine loading worked for me
Running with some in reserve for the first half really worked for me
Running in a pacing group with someone leading it who was a slightly better runner worked for me (Steve came in in 1:22:05).

All of those 5am midweek runs in the rain now seem really worthwhile!



26/02/2012 at 18:12
As for pacing in April, PMJ, I think sub 3 is a stretch but it would be rude not to try!
26/02/2012 at 18:22
Really good running there Slokey. Well happy for you. Thoroughly deserved after some very decent miles recently.

Nicely done from you too Poacher.

And some top long runs from the usual suspects.

Just 16 (cut back week) for me today at what turned out to be 6:08 pace. 75.5 for the week. 10 mile race next Saturday morning and I'm going to give it the BEANS.
26/02/2012 at 18:28
That puts my race into perspective RJ

Good luck in the 10miler. What's your target?
26/02/2012 at 18:37
Great report Slokey. Phew, awesome running.
26/02/2012 at 18:52
SJ that is excellent even pace running- mighty impressed.
26/02/2012 at 18:56
Fantastic, Slokey!! What a stormer!!
26/02/2012 at 19:17
SlokeyJoe wrote (see)
That puts my race into perspective RJ Good luck in the 10miler. What's your target?

No it doesn't. You have every right to be very proud of your performance. It's a significant breakthrough for you and we dont get too many of those - so enjoy it.

I will be disappointed if it is not a 53:xx and I have put down a marker of 52:59 as a real stretch on Marchvellous. But not sure, havent had a road race since November.... and obviously a lot depends on how things go on the day, weather, etc...

26/02/2012 at 19:37

Evening all - Pleased to see more good long efforts today after those yesterday - step forward Jase, Speedy, Jools,Ant, BOTF, Fraser - and some fine weekly totals to boot.

Splendid off road racing (for differing reasons) by Barry & Poacher (btw, my 20's are already seeming a long while ago  . . . .) 

and . . .SJ    . . . I agree with PMJ - sub three definitely there for you. 

Have a good week, all. 

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