sub 4 hour group,if anyone wants to get together

all welcome

561 to 580 of 67,377 messages
03/02/2004 at 10:31
That's better - a fast 10K in
the local park this am - back
in the groove . . .

natnif
03/02/2004 at 13:52
Just back from 1hr 23mins running through the forest. As I am hopeless in the orienteering department I confess i had no clue where I was 98% of the run but chap I ran with knows it all well & had a fab route.Went faster than strictly nec esp after 17+ miles Sun but not falling to bits yet so that's good!

So day off work today. Children to school, rode horse for an hr, walked the dogs, ran 10M+ & now need to buy food & collect children. Methinks easier at work!
03/02/2004 at 16:31
A dog's life ain't easy, eh Blott's Mate?
Sorry Valuxian, I just equated not being able to walk downstairs as a sympton of ITB strain...i certainly hope it is not the case!
off to do a nice steady 6M
(BTW, who is following the RW sub-4 plan? )
JPVD.
.
03/02/2004 at 16:42
JPVD,

I am following the sub3:45 plan as I followed the sub-4 last year and came in at 4:00:37.... although I have been tempted to follow the sub 3:30 but I think that is probably out of reach.
03/02/2004 at 16:48
I'm very roughly following the sub-3:45 too - except I don't feel the distances are long enough early enough - so I'm on longer distances (18 miles) already.
03/02/2004 at 16:48
this question may have been answered already, but is the FLM just too big to look realistically at PBs? like, how long does it take to cross the actual start line and then how much time to funnel to the finish?
only wondering becuase some of my charity donations are reliant on a sub-4 run...i may have to switch that to a sub4.5 hour run and train with the sub-4 schedule...
03/02/2004 at 16:53
It's chip timing isn't it JPVD ?
03/02/2004 at 16:58
Last year it took me 8:21 to cross the start and it was very busy and a little slow but this did have the advantage of making sure you don't go too fast too soon. You can make up time later, in fact last year I managed to run the second half fast….. split times below.

Splits
KM10: 00:57:19
KM20: 01:54:15
HALF: 02:00:33
KM30: 02:51:41
KM40: 03:48:45
FINISH: 04:00:37

03/02/2004 at 17:05
I think even with the chip, you need to prepare yourself for a few miles of crowds near the start... but in some ways this is probably a good thing to stop me going too fast too early on.
03/02/2004 at 17:22
I am following sub 3 45 & agree re distances not being long enough early enough. Today I did Wednesday's sesh as club track night tom re speedwork. Schedule said 8.5 but felt happier going further. Although if I was pushed for time it would be comforting to think 8.5 is all that's required.

Friend said he spent so much nervous energy trying to get past the crawlers in the 1st few miles last year he'd had it by the 1/2M stage. So aim to sit tight & go with the flow. Mind you I was being a bit cautious & put predicted time 4-4.15 & apparently that affects where you start.
03/02/2004 at 18:25
Afternoon everyone, just finshed 7 miler threw in 5 yassos @ 3.40 minute 800m with 200m rests, felt a bit tired after five so finished off with two miles at around 8.30 pace.

Did a 7 miler followed PT session on chest and triceps which is why I'm tired today I think.

Percy, I have arranged to run with the greenwich park thread on Sunday, so thanks again for putting me on to them, I think it will help with LSD's.

Question for all you experienced marathoners, What stoped you from breaking the sub 4 time last year?

I ask the question so we can all maybe learn from your experience and not make the same mistakes.

CA
03/02/2004 at 20:15
CA, bacon roll's bladder stopped him. girl.
i cant fault ba for his consistent 57 minute 10ks...great pacing Mr. B. Roll!
i can only hope to hang on to such a pace.
i am still wondering about the ending funnel...i heard it takes quite a long time to actually cross the finish line due to photography...someone please update this novice...BA, how long to actually roll across the finish line, as BNTM said, you must have watched the 3:59:59 roll over in the mall
JPVD (off the bench and building the miles)
.
03/02/2004 at 20:24
JPVD - as far as I know there's no problem crossing the finish line - certainly in my day (1997) the medal photography (moment of glory) all happened after the line (in fact it happened after the bacofoil had been handed out).

As I remember, though, the stretch down the Mall was very long and painful - my thighs were burning... and my split times must have been a long long way from consistent.
03/02/2004 at 20:32
Yippee - tonight was some fun fast stuff.

After being too stiff to walk yesterday (after the 18 miler on Sunday), tonight felt good! My reckoning is I did 9 km in 40:50 - so the challenge is now definitely on for me to see if I can obliterate my previous race PB for 10km (46:57) and also break 45 minutes in Sunday's 10km at Woburn... bring it on!

P.S. I'm mainly posting this cos I'm dead jealous of all you 1:45ish runners in the Watford half...
03/02/2004 at 22:22
Greetings from the bench (again).

Last Friday evening, my gait seemed to self-destruct after about 1.5 miles andeverything (knees, shins, ankles & feet) hurt. It felt as though my left foot was just slapping down, as though it were a lead weight rather.
Tried another run over the weekend but got the same result.

Last night, the physio said that my ITBs are tight but that stretching won't help. Said that it's something to do with the nerves sending too many messages and the ITB spasming in response. Seems to mess up my biomechanics quite spectacularly by dragging the kneecaps outwards.

Anybody know about such a problem and how it can be treated?
She taped my knees to try and hold the kneecap in place which worked for a small run last night but tonight the gait just disintegrated again at about 1.5 miles.

All suggestions (apart from defering, of course) would be most welcome.

On a brighter note, well done to everybody who's keeping up with the schedule and well done to all the people who have been out racing.

Hopefully I'll rejoin the ranks of the running in time for the Castle Ashby 1/2 on 29th Feb

Cheers.
04/02/2004 at 00:26
CA - I've been thinking about your question and I reckon one of my answers why I was 4:20 last time I ran was that I simply didn't do enough training.

I was running for 3 and a half months before the marathon - and I roughly followed a RW magazine plan, but:
- There was a week in Feb where I went skiing
- There was a week and a bit in March where I got flu
- I changed jobs in March and that felt very hectic
- I definitely made the mistake that the
training never really had its own time - it was always a case of trying to squeeze in a run here or there...
- I didn't really do long enough runs - I reckon the most I ever ran was about 2.45 hours and I ran out of puff somewhere around there in the race itself...

There are other reasons too - like I don't think I thought about the race enough (when to drink, what to eat, what to aim for each mile, etc) - but the main reason is my body just wasn't trained and ready...

Having said that I'm still dead proud I did it...

JTS - good luck on the bench - that sounds awful!
04/02/2004 at 09:09
I have run the FLM twice now and I was aiming sub-4 both times and failed both times. In 2000 FLM it was because I didn’t do enough training. This was down to working away from home Monday to Friday and not knowing the true distance of any of my running routes. I only managed two long runs before the race which I subsequently found out were only about 15 miles! On the day I got to 19 miles in just under 3 hours and the spent the next hour and a half walking to the finish. My chip time was 4:21: something!

Last years FLM I missed sub-4 by 37 seconds. This was down to working out my split times so that I finished in four hours, which I did plus 37 seconds. This year I am going to aim to finish 3:45 so that should give me some leeway just in case I need another bathroom brake at 9 miles. I am also going to wear a watch so that I can check my time all the way around instead of replying on the clocks at the mile markers. The clock that I was looking at when running up to the finish line was broken so I only knew that it was around the 4 hour mark hence missing out by 37 seconds…..

I have never had any problem at the finish in regards to cross the line. There is loads of room and wasn’t any queuing. The photographers are on gantries above you just as you cross the line so remember to look up… and smile! There are also some just past the finish after you have picked up your medal.

By the way did I mention that I missed sub-4 by 37 seconds????
04/02/2004 at 09:12
Benicetome, thank you for your thoughts, you should be proud of your achievement. I think your points are very valid and the long runs are the most important runs it (seems to me) there is a very good article in this months RW about long runs which has made me thin more about how I approach them.

CA
04/02/2004 at 09:18
BR, your not at all bitter about that 37 seconds, all joking a part you will beat the sub 4 time this year with out a doubt and like Benicetome you should still be proud of your achievement.

CA
04/02/2004 at 09:27
Hi all. I managed 4.18 after following 4hr 30 scehdule to the t. It can be done!
Having real pains on inside of twisted ankle now (since b/friend knocked ankle inwards) trying not to be too down in mouth and not get my bum stuck on bench - mind you company is good - oh dear what am I to do.

Have running gear with me and am planning to try to run home from work.
Let you know how that goes (or doesn't) tomorrow. See I checked thread 1st thing again!!! Who was it who sorted out my priorites, can't remember!
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