sub 4 hour group,if anyone wants to get together

all welcome

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06/01/2013 at 20:52

I just ran 9 miles in 1 hour and 27 minutes. LSD or LSR if you will. Boring but pain free! I have to do 12 miles next weekend. So far this year I have run 15 miles. But no press ups as yet...

07/01/2013 at 09:27
Good morning folks. My legs generally ache this morning, bur knees are feeling ok. I think a rest day is in order....
mcs
07/01/2013 at 10:39

Nice running folk. Had a very hily 6.66 miler yesterday in mist and fog and mud mud mud too!! Should have been longer but time did not permit. Hill work for the next month in readiness for March 9th race day. 21 miles of killer hills. Hope the ground is drier by then. Happy new week all.

07/01/2013 at 12:49

Just following the thread that I thought was for a sub 4 hr marathon, but some of the 10k times look very quick. Is it a sub 4 hour forum?

07/01/2013 at 13:53

Tom - you have stepped into a world of mixed ability! Some of us are sub 4 (eventually), some are not (yet!), some are bordering on sub 3:30 and beyond...

However... don't let that put you off - the advice and camaraderie is second to none here which is why this thread has been going for so long!

Dip in and enjoy the ramblings... 

Someone on here has probably got a league table of our Marathon times for you... mine, after 4 attempts is now 3:46 

 

07/01/2013 at 13:54

Tom I'm not even sure this is a running forum sometimes.   Yes, def sub 4, but a few people have achieved sub 4 and are still here even though, technically, they're too fast. I'm glad they're still here. 

Good job with your mate, Scott. How did he get on?

I feel rubbish so even though I've been running, there is just no pep in the tank. Or legs.

In more positive news, a club friend often paces for marathons and has done Brighton before.  This morning he said there's talk of him doing it again and should he ask to pace the sub 4s????   Will keep you posted. DO hope it comes off.  Some of you ultra types know him - Ian Berry.  His girlfriend is Sandra Bowers with the huskies.

07/01/2013 at 14:23

Thanks for that Dave and Hen. I am running the Paris Marathon with my wife in April and looking to get around 4 hours. Mary is looking to break 4:30. I shall be keeping up to date with the Forum over the next few months.

07/01/2013 at 15:36
Thanks AH, my mate did sickeningly well yesterday! He is speedy, but needs a nudge in the rightdirection for putting in the longer miles, which iquite enjoy. I think he will do sub 3.30 in london this year, unless he goes off like a whipet and blows up after 10 miles.
07/01/2013 at 19:31

welcome Tom dont be put off by all the mad speedsters on here.. its hard sometimes here not to think you are on the wrong thread and that you are slow but DONT!! you are not slow they have just got quicker and quicker - I have steadily faded but still running marathons - and also have memories of years ago (5 years this April!!! ) when I beat a few of them on a very very hot day in London  but as Hen says most of us are friendly... 

Hen - that would be amazing if your mate is a pacer although its always so crowded round the 4 hour pacer- will have to decide if I have it in me to go for sub 4 again ... hmmmmm.... how are you feeling now? better I hope..

had a quick run ( really not even a mile) in some vibram five fingers - a friend has given me a pair - they fit pretty well... have read so much about it I really want to give it a go but it does feel weird and the calves obviously take a hammering.. any thoughts from any of our experts?? if I do it should I really try to do it full on or can you mix the two ??  thoughts.... (in less than 100 words.)

back to work tomorrow ... 

07/01/2013 at 22:14

I have no opinion on the Vibram thingys - but I love my new shoes (they're bright blue you know)

07/01/2013 at 22:27
Slack, I think that you need to work your way down to the vibrams, not advisable to go from conventional running shoes to them, as you will have to drastically altet your running style....
07/01/2013 at 22:29
Tom, don't be shy, dive on into things here.
07/01/2013 at 22:48
Key is to transition slowly, Susan ie over 2 years. You can run in both. TGR does just that. I find I run slower in mine... But they are so pink and pretty...
08/01/2013 at 09:53

susan - Don't really know any more than Scott and Ikle have already said.  There are websites that give guidance (prob the Vibram one, Newton does) on how to get ready for them - foot and calf strengthening exercises etc.  Will be interesting to see how you go.  Exciting. Ever since reading Born to Run...

Am feeling better, thanks, but the whole running two days in a row thing - just can't do it I don't think. While labouring away just now only just managing ELEVEN MINUTE MILES, I was thinking I might abandon the principle of training around a 7 day week and create an 8-day plan.Then I could do 4 runs a week with a rest day between.  I know I'm only 50 but I feel about 150 at the mo.

mcs
08/01/2013 at 11:52

Four and a bit mile plod to work wore the heart strap which I dont do very often my heart rate was around 140bpm. Need to go and check what my max is but that hurts so dont fancy that. 170 bpm going off the age thing. Was able to get it up to 185 a couple of years ago but dont think I could now. Whats the best way to test this?
Heres a question for discussion, debate. Is it right to take Ibupofren before a race? Have a right heated discussion with a friend on this subject.

08/01/2013 at 13:28

Tom Sullivan - ignore my times! My 10k PB was 48 minutes 18 months ago when training for my first marathon so shows the difference good consistent running & hard work can make. I'm still on here as my original home from home, the people are lovely and will inspire you with stories, events, information. Unless I missed it, did you tell us some current times.

mcs the hr 220 minus age isn't accurate... I can still go into the 190s for example.

interval session at your highest pace, hill or short fast sprints should get you pretty high... 10-15 minute warm up then 10 minutes of intervals with recoveries. and yes, high hr does hurt!

My hilly traill long run is usually a steady 60-90 seconds pace above marathon race pace, so think what your heart rate would be at... so good to have that info. I have started using my hrm again with the new Garmin I got for xmas, much more comfortable strap.. nice they have added TE/ perceived effort to workouts now, so you can work out if you need to back off, take a rest/ recovery run in the days following.

AH has done blogs on the painkiller subject, plus there have been lots of news articles on BBC about athletes worryingly taking them before every event. I wouldn't take one before a race, seems silly, but have taken neurofen during when something tightened as others on here have too. Lots of people popping pills during the ultra.

Scott - great run there. Things moving on nicely since October.

Martin - aiming for sub 4 during your ultra? where is it again?

Susan - Vibrams - see how you get on. just go steady.

AH - doing an 8 day plan sounds interesting, think I saw a 10 day one somewhere or advice. you may remember I was going to email you this time last year since I couldn't work out how to squeeze everything in like I had for my first marathon... I still have the draft somewhere but seems silly now - simplest choice was not too... cut things out, 3 gym sessions too much, 4-5 runs too much. So sort of - Susans Less is More.

I still only do 3 days a week running, occasionally 4, but always 2 rest days. Run  Tue/ Thu/ Sunday so you're always recovered, Wed/Sat for circuit & strength training. Having done your IM, did you do much with heart rate then? Nothing wrong with 11 minute miles but how much does the cold water swimming tire you?

mcs
08/01/2013 at 14:41

My 10k time is 46 mins and not improving much though I have never done a 10K race. Need to work on that my half mara pb is 1.42.55 so not speedy at all and mara sadly 4.08.31 so work to do to justify getting a place here!!

08/01/2013 at 14:53

Book one mcs. Though I didn't realise it when I did my first marathon, knowing your 10k time is say 46 minutes, doing 4 of them in 57 minutes during the marathon doesn't sound too bad when you think that way. Proves its just a matter of building the endurance - you're plenty fast enough to do sub 4.

Much less recovery needed for a race effort 10k than a half too. Someone on another thread did one the week before a marathon even, but 2 weeks before is do-able whilst you taper.

08/01/2013 at 14:53

mcs - agree with FRC re 220 minus your age thing - only accurate for 20% of people. Yuk finding max HR but worth doing once a year if you use HR.  Either warm up then 3 x 90sec/120sec hill repeats as hard as you dare or a hard 5k run.  With both your HR should be around max in the last 30 secs of 3rd hill rep or last 500m of the 5k. 

FRC - yes I did all my training bike rides to HR and then used HR to keep a lid on things during the bike on race day.  Left the run up to running to feel. HR was shot and prob not v accurate by then I think.  Cardiac drift with knobs on! 

Don't know if the cold water swimming is tiring.  It is when I'm tense because of vile waves etc and I suppose the physiological stress of being in extreme conditions will takes its toll. But most of the time I'm only in for between 15 and 30 mins so not exactly a huge session.  Am only doing that once a week at the mo though. 

Am wondering HOW I EVER managed to fit in enough training for three IMs! SO glad I'm not doing them any more, although trying to get swim fit at the same time as marathon training is not a walk in the park.

Edited: 08/01/2013 at 14:55
08/01/2013 at 14:57

mcs - with a 1.42 half time you're def fast enough for sub 4.  It's all about the training, then - even more important - pacing on race day.  My half PB is 1.47 and my mara PB is 4:00.15.  Actually when I did my 4:00.15 my half PB was more like 1.49 I think.

You can do it!

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