sub 4 hour group,if anyone wants to get together

all welcome

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22/01/2004 at 16:35

Haven't had a chance to read the whole thread yet but have you been building up gradually? I had pains under my ankle after running Amsterdam and it was an overuse injury. I found that running for the first mile or so was fine and then the pain would begin and get progressively worse resulting in me having to stop. I was forced to rest for a number of weeks.

It could also be your shoes need changing. I would do that sooner rather than later and not wear your old shoes until you have had that confirmed because last thing you want is to make it worse.
22/01/2004 at 17:42
Good afternoon everyone,

Well it's just taken me a good 30 mins to catch up with all the goings on since I was last here, so a big welcome to all the new members.

Yesterday was a bad day legs felt so heavy that I decided to rest. Today I did a 7 miler on the treadmill followed by some upper body weight work, I feel Ok so tomorrow I intend to do another 7 miles on treadmill with a long run of 17 miles on Saturday around Orpington and up to the apply named Pratt’s Bottom & Badger’s Mount.

I think over the next couple of weeks I will do 3 7-mile run’s on my treadmill & 3 road runs including the dreaded weekly long run. This I hope will help the legs not get to tired, we’ll see.

The Chiropractor appointment was interesting he tells me my Pelvis is stuck in an off set position, he thinks it is causing the sore hamstring, but feels he can sort it out so I have my first treatment next week.

I weighed myself today and have lost 8lbs since Xmas, must be due to not drinking (booze that is).

22/01/2004 at 17:47

This thread is scary. I nowhere near running 17 miles. I ran 13 last sunday.

Is anyone using Hal Higden's Intermediate I schedule? I am and interested to receive any feedback.
22/01/2004 at 17:47
a typo or two in the above. apologies.
22/01/2004 at 17:58
RRR- if you want scary have a look at the sub 3 hour thread.

I am sort of following the programme on the run log which came with last months RW, I just change some of the run's to suit myself.

Are any of you doing Watford next week? or have I asked that question before?

22/01/2004 at 18:37
I am the King of Run. I am he who is mighty! Yasso Runner Supreme! I rock!

Well the Yassos went well - every one of them under my target time of 4:00 mins. So that puts two fears to bed (1) I can do 10 (2) I can do them on the road as well as the tready.

I rule! Sub4 is mine! On the way back I was pondering finding a marathon sooner than London and just bashing out a sub4 for the hell of it so I can enjoy London.

Aren't endorphins lovely! Someone remind me of this when I wake up and can't walk tomorrow.

22/01/2004 at 18:40
RRR - don't let what other people are doing scare you. There's lots of different plans and schedules on here. If you reckon you're on track by yours, you probably are. I didn't hit 18 last year 'til mid Feb.
22/01/2004 at 19:07
Exactomundo Higs....each to their own.

Nice work re. the Yasso's - So are you going to try for a faster set? say 3:45's ?

I might attempt some soon.....or shall I stick further to my high mileage schedule?

Decisions decisions....
22/01/2004 at 19:34
Wow what a busy thread welcome all new comers.
I agree each to there own we are all different with different schedules if it suits you great!!!i like the long 20 mile runs but that is me!

Higs we did under 4 minutes actually 3.55 @10 and it felt great once they were over!!!you did fantastic.

I was not scared by 3.30(I tend to lurk and post there) thread now the 2.45 thats scary!!

I would if I was you sub one long run for track work and have someone to train with it really spurs you on to push to your limits!!;-)
22/01/2004 at 19:39

Reps were:
3:33 (slightly downhill)
4:01 (slightly uphill)
3:59 (slightly uphill, lots of junctions etc)

so yes, I reckon consistent 3:45s are within reach. I'm not sure that'll translate to a 3:45 mara though. A few people have expressed caution over the 'predictability' of Yassos.

I'd definitely recommend them. If you're going to be doing some speed work in your schedule anyway it might as well be these. The only thing I'd say is that by the time you get up to 10reps (with a reasonable recovery) it is a long session. With warm up, cool down and stretching, I was out of the house for an hour and forty.
22/01/2004 at 19:55
Oh higs mine were;-)


But all done on track with 2 minutes recovery in between and I was ill when doing them so all bodes well for this coming week....hopefully
22/01/2004 at 20:10
Excuse my ignorance but can someone explain or point me in the direction of more detail on Yassos??? That's a new one on me!

If it makes me run faster, I'll have a box full please :)

22/01/2004 at 20:28

That's a pretty good set for an ill person. I'd like to have a go on the track but it tends to be the racing snakes who turn up on track night. One day I'll pluck up the courage to go an act as a movng obstacle for them!

22/01/2004 at 20:39

(v short version) Bert Yasso, coach and writer for RW(US) came up with a training session which he reckons is a very good predictor for marathon finishing time. It's basically 10x800m reps with a decent recovery. Your target time for the reps in minutes is your target mara time in hours e.g. if you wanted to do a mara in 3hrs 50min, you'd aim to do your reps in 3min 50sec. I am going to do FLM in under 4 hours this time (so that I never have to do another and can be a normal human being again, running for fun, doing a bit of mountain biking and the odd half marathon) so my rep target is 4:00min. I've built these up week by week from 4 reps, all apart from tonight on the tready. Tonight I did 10 for the first time and on the road (measuring each rep with my Forerunner (GPS watch thingy))

This is the first year I've used them in my training so obviously I don't know if they work but it certainly felt like a productive session! Plenty of people swear by them, some people say they're a bit optimistic but I reckon if I can get to consistently doing 10 in 3:45, then a sub4 gotta be in the bag! That's my theory and I'm sticking with it right up to crossing the line in 3:59:59.

22/01/2004 at 21:09
Higs, You have also answered my question, as I too didn't have a clue what Yassos were!
As I am running my first ever marathon in 9 days, I am now easing off a little. One more long(ish) run on Sunday of 10 miles @ marathon pace (80 mins, I hope!) and that'll be me! Just a few gentle jogs after that.
However I am aiming for a 'half-decent' time in the FLM so will start training again in mid-feb. These yassos sound good. I will definitely be trying them!
Congrats on your results and Welsh Poppy too - both good running. No problem for that sub-4, I'm sure!
Regards to you and all, Gareth

P.S Higs, Are you off to the cup match on Sunday? Let's hope they play better than last weekend!!!!!
22/01/2004 at 21:30
800m in 4 minutes?

Maybe one rep, if it's downhill with the wind behind me :-(

Tried pushing the pace tonight. I managed three miles at just over 10-minute-miling (which did involve testing my cardiorespiratory comfort zone) then my legs got bored and switched to tickover pace.

Ah, well. Twelve weeks to go. I will improve.
22/01/2004 at 21:36

Shall be watching in the pub on Sunday. I'm on a bad run for tickets at the moment. Just got turned down for the Leeds game. Seems everyone wants to go and see them for one last time!

22/01/2004 at 21:54
I will be watching on Sky which I'm lucky enough to have here! A few bottles on San Miguel will be close to hand!!!
I will hopefully get to the Valencia - Real match next Wednesday,although no Beckham (Red card last night!!!).
Ah, he just ain't the same guy now!!!!
Enjoy your afternoon in the pub!!!
Regards, Gareth
22/01/2004 at 22:52
Just wanted to say thanks for all the encouragement in this thread for those of us who are injury-hit.
I've just done my first big run after 2 weeks of foot problems and managed to do just under 8 miles in 63 minutes.
I may not be able to walk tomorrow, but if my foot still doesn't hurt then I'll be over the moon!

Can we bottle the good vibes that this thread gives off and then pick them up at Mile 18? ;-)

22/01/2004 at 23:13
have a vibe from me - I may need it back at mile 18!
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