sub 4 hour group,if anyone wants to get together - Page 26 - Spring Marathon

Jean Plod Van Damme

29/01/2004 at 18:30

hey thanks for that, higs. especially the 1% incline.
when i did the tready yassos, i suddenly realised my pace was WAY off...but i chalked it up to christmas on the bench.
CA, whats your race number? i can give mine tomorrow and try to meet up. be nice to hook up with a sub-4 forumite prior to FLM...
what time you looking for in Watford?
JPVD.
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Higs

29/01/2004 at 19:05

Jean Plod

Didn't have this link earlier (at work) but interesting info on tready equivalence: http://www.tanser.org/treadmill.htm

Higs

Valuxian

29/01/2004 at 19:55

I'm doing Watford on Sunday.

Hoping to break 1:43, but the hills might put paid to that.

Good luck everyone.

Velociraptor

30/01/2004 at 07:36

Have a good one, Valuxian!

I managed some faster-than-expected intervals yesterday (though the 8mph one was due to my finger being a little heavy on the treadmill button) and feel more optimistic about being able to crack 2hrs at Reading.

Crazy Addick (CA)

30/01/2004 at 11:08

Morning all, late start at work today (plus an early finish it's good to be the boss).

Jean Plod my race number is 678 what's yours?

Higs, it's good to hear that your injury cleared so quickly, I know the feeling was inthe same boat on Tuesday Wednesday Thursday & Friday have been fine. It's a funny old thing the human body.

Valuxian what's your number for Sunday?

CA

Jean Plod Van Damme

30/01/2004 at 11:28

thanks hig...i almost freaked when i saw what the pace was until i realised that the chart is in MPH and the tready is KPH
CA...i forgot to note down my number! but i will try to put it on later tonight...
be nice to see valuxian and yourself there...looks like the weather may hold...
1:43, Valuxian...is that the pace needed for a sub-4 marathon? I'm hoping to break 2 hours, but that was also in the hills.
JPVD.
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Crazy Addick (CA)

30/01/2004 at 11:35

Jean Plod, I have been told by my trainer that 1.50 is a good half marathon time for someone looking to do sub 4 and he has done a sub 4, so anything better than 1.50 will be a good indicator especially as there is still 11 weeks left to train.

My trainer is running with me on Sunday and we are going to look at 1.50, so if we do meet up and you want to run with us you will be welcome.

CA

Jean Plod Van Damme

30/01/2004 at 11:41

CA, what is that pace per mile...
8 something?
JPVD.
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Crazy Addick (CA)

30/01/2004 at 11:43

Jean Plod, about 8.30 but this may slow depending on hills & weather

CA

Jean Plod Van Damme

30/01/2004 at 11:51

hmmm...i beleive that was my pace for the marlow half....
i just re-found this link
http://www.westonac.co.uk/predictor.php
great for predicting marathon finishing times (albeit slightly vague...no yards) and the required pace...
apparently a 1:53 half marathon will just give you a sub 4 marathon. This of course does NOT account for hills or weather (a problem at marlow and watford)
would love to try that 8:30 pace again...but have to be honest with myself and stay uninjured for a while yet...
probably a 9 minute mile from me, so ican at least beat my last time without hurting my poor knee!
JPVD.
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Hollywood (busy on runsaturday.com) pirate

pirate

30/01/2004 at 12:00

Interesting predictor.

It seems to agree roughly with this one:
http://www.mcmillanrunning.com/Running%20University/Article%201/mcmillanrunningcalculator.htm

- however, I don't know how accurate either of these are - there doesn't seem to be an option for me to tell them how much I slow down once I get tired!

Crazy Addick (CA)

30/01/2004 at 12:47

Benicetome, good web site, just printed off some articles to read over the weekend.

Intresting that my running speeds seem to be all over the place and my marathon time could be anything from 3.34 to 4.23 depending on which run time I enter.

CA

Percy Cheeser

30/01/2004 at 12:59

Mcmillan's views on the long slow run are definitely interesting.

Crazy Addick (CA)

30/01/2004 at 13:01

Percy, do you mean interesting in the positive or negative?

Hows the calf?

CA

Hollywood (busy on runsaturday.com) pirate

pirate

30/01/2004 at 13:04

CA - I read lots of the articles just before Xmas. They seem to offer quite good (sensible?) advice with a fairly high dose of science - although I do find 12 key workouts is about 8 too many for me to remember!

At the time I was a bit worried that the site might be aimed at more "professional" runners - but I take great comfort from the news page http://www.mcmillanrunning.com/News%20and%20Success%20Stories/news.htm - which has a good representation of us half-immortals who aspire to get as low as we can below 4:00:00

Crazy Addick (CA)

30/01/2004 at 13:11

Have just worked out that since Xmas my four weeks training have yielded the some of 188 miles in 28hours 38minutes & 30 seconds or 9.14 minute miles.

Really must find something to do.

CA

Crazy Addick (CA)

30/01/2004 at 13:12

that should have been sum not some of course.

Percy Cheeser

30/01/2004 at 13:12

Definitely positive CA.....esp. the bit about training the body to burn fat as a fuel.....and what to drink afterwards and speeding up in the second half of long runs and more.

Muscle problem (above calf and behind knee) feels nearly back to normal thanks. Today I'm going for a half hour jog for further testing...

Good luck for Watford - time taget 1:50(or a bit quicker) should be definitely on depending on course and weather.

Crazy Addick (CA)

30/01/2004 at 13:17

9.14 minute miles would mean a marathon of 4:01:30.

Really really must find something to do.

CA

Jean Plod Van Damme

30/01/2004 at 13:59

how much is 12K? i'm running the egyptian 10k, which for some reason is actually 12k.
how do i pace for that? what do i put in the predictor? 7 miles?
i guess i should be teaching here...
JPVD.
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