sub 4 hour group,if anyone wants to get together

all welcome

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09/01/2013 at 12:30

hang on slack to the track and vibrams in one post....

09/01/2013 at 12:52

AH, interesting about the swimming. Think I mentioned about the thermogenesis thing, wondered if you would be tired or actually super charged, well recovered on say Monday. Guess its a matter of fitting your long run in before the swimming either on Sat or Sun. 

Ikle, I don't bother with Yassos. But did alternate doing miles with halfs/ quarters this summer - big improvement. Yassos, I don't think I will be doing a 3:03 marathon based on my times mid last year, and certainly not a 2:45-50 as it would be now. Long run far more important. oh and see above about the 3-4 days a week running, my 4th or 5th day is cross training, hard cardio circuit. Got some interesting HR readings doing 50 minute circuit... proved that it is very fitness building but not OTT, similar to a interval session but not as much impact on your legs - so the running can carry on.

Susan, mcs, Tom - 10k & half times.. Women statistically have better completion times half to a full marathon - they are better runners. We men tend to go off silly fast in both, and then slow down, so might have faster half times but much slower marathon times... will be interesting to see how Martin gets on going for sub 4 and then keeping it going.

Wabo... have you seen the Snowdonia course? my mad ultra friend who did Leadville Marathon de Sable and other scary 100k & 100 mile races did it, and flew through it... other friend not so much. You really need to get some hills in, actually mountains. with Susan doing track and Wabo hilly stuff, definitely new year

09/01/2013 at 13:31

Interesting comment on conversion times for women compared to men. Need to go slower I guess, plus I dont have as much fat reserve as my wife, she told me that by the way Maybe need to eat more in the marathon!!!

09/01/2013 at 14:53

Wabo - SO exciting re Snowdonia.  Not as exciting as Peru of course.   If you took your trainers with you you could get in the odd run at altitude.  You'd prob fly when you got home!

Funny that Ikle brought up Yasso 800s.  I'm going to start doing them with my athletes next week.  We're going to start with 6, then repeat the session every two or three weeks adding one on.  I'd really like to do them myself - surely my little legs can cope with one grass track session every two or three weeks...   I put something on the club website this morning about it.  When we get up towards 10 the session is going to get very long - especially for us 4 hour marathoners because you do jog recoveries of the same time as your efforts.  Non-marathoners will do fewer reps, faster and with shorter recoveries. Everyone's a winner.

Who's done them on here? Looked like someone had because they said they were hard - can't remember who.


09/01/2013 at 14:56

In other news, I swam my arms off this morning. Then had a triumph at SuperDry because they took something back without the receipt. So I then went and blew that dosh (plus a bit more) in H&M on 6 tops for £56.  Feel ridiculously pleased.

09/01/2013 at 15:21
Did 4 x 800m with 200m recoveries last night with Mary. Very slow at around 7' 50" pace, but I can't see myself doing a marathon in 3hrs 50 min.
09/01/2013 at 16:08

it is exciting about snowdonia.  Hen I am at sea level so you know the trainers are coming! They are coming to meet me in Lima and from there we weill fo to Mancora for a beach holiday!

Wow Tom ist all relative eh, I did a very fast 3.17 race last night in 8mm! DIdnt feel slow mind you I see what you mean If I do 800's the pace is much quicker.

09/01/2013 at 18:51
Yes slow is relative !
Watch it FRC I do go to track sometimes just because I don't always give a full report!
Not sure about the vibram s thing.. Certainly not in the market of buying interim shoes, did not even buy the vibram s, also may have to get spikes ... Got a bloody tax bill, not sure why, for 900 quid when I got home.. Bugger.

On a jolly not am off on a secret weekend with Sian and some of the girls .. 4 nights , need a passport ... Ooooo Er !

Wabo ... Very excited for you .. For Peru obv, not the Snowdonia marathon you nutter !
09/01/2013 at 18:52
Jolly NOTE not not ....
09/01/2013 at 19:11

Yasso 800s are great for training regardless of whether you use them for marathon purposes. But as AH says getting up to 10 reps on a club night could prove challenging.

Signed up for Jantastic eventually (kept putting it off and actually thought I was too late) Opted for the 5 x run per week in January which is already a challenge with being away (in sunny Mexico City in case you didn't know ) Hopefully my hosts will know some good (and safe ) routes in the city. 

So far run 37 quality miles this month - including 12 in the new DS9 Racers (I love 'em) and my not-so-secret target 1250 for 2013 is on course...

Still thinking about Bullock Smithy (as if the mere mention of it will rouse WT back to forum) - what do you think? Doable, stupid, ambitious - all of these?


09/01/2013 at 19:22
DTF, when is Bullock Smithy? I might do it, either that or the high peak 40. For when 26.2 miles arent enough....
Edited: 09/01/2013 at 19:25
09/01/2013 at 19:26
Definitely ambitious, of course its doable and I would say its stupid as well, if it were sensible, there would be no fun in it.
09/01/2013 at 19:40
Ooo forgot to say yes I love a Yasso! Bullock Smithy on the other hand ... Mmmmmmm
09/01/2013 at 19:44

Dave of COURSE you should do the BS.  So you're actually IN Mehico? Goodbye.

Susan - is your weekend away at a secret location?  How exciting.

09/01/2013 at 19:44

Is it only me that gets a bit nervous the night before a long run?

09/01/2013 at 20:12
AH, I get nervous the night before as well. I put nearly as much planning in to it as a race. Is everything charged up, are my long run socks clean, get up early enough to eat breakfast etc, and usually plan my route a bit better than I did on Sunday. Did 4.5 miles further than we had planned. Oops.
09/01/2013 at 21:16

Dave might consider BS

Lou- No but what I see as a long run has changed.

Bit of a eye opener today and interested to see what others think. In 2010 my 10 miler mid week was a key part of my Comrades training. Today I have run one of my quickest 10 milers ever but included 1KM at 9.45 pace!!!!! (all runs in KM now) The slow one was because I was walking most of it as it up a hill. At the top heart rate had dropped so was ready to run hard again. I have always tried to run all of a matathons and yes my best 2 involved running it all but maybe there is something in run/walk from the start.? (time 1.20) today so going to use it in Gloucester and see

09/01/2013 at 21:57
Dave and Martin doing Bullock Smithy ... May have to come to the pub after
10/01/2013 at 01:29
AH, Long runs, kind of look forward to them, get into a routine, kit out, nice food night before, breakfast early. Enjoy!

Susan, wasn't making fun at all. Impressed with you & the minimal shoes was what I meant. I have racing flats for some races. minimal too far for me as regular shoe, Sure someone posted on another thread that they went to park and ran on grass 1 mile a week and gradually upped it a little each time. Barefoot sounds lovely, but with all the dogs there...
Sorry to hear about tax bill.

Martin makes sense to me. run walk was my plan for Thames. Latest garmins now even have a timer for it. Anything that saves your legs for later sounds good.

Yassos - I know now for me that doing miles and halfs (or 800metres) are great for any race length - that's why my times have come down from June.
I dont think the Yasso idea is good though - when someone thinks their 800 splits will be close to marathon time. It sounds so tempting but don't know anyone it has worked for. Doing 8-10 will be getting nearly 2 hours with a warm up & c/d.
Will tempt the men to go faster at other times when maybe more important to actually go slower like on the long run, Tom & mcs?.

Amyway, Doing mix of half/ 800s & miles another time will bring your mile time down which then works well with Jeff Galloways Magic Mile Formula. Predicts my half & 10k times closely. Sub 4 roughly expects you to be able to do a 7 min mile flat out using this.
10/01/2013 at 08:36
Oh Dave you do know how to get me out of hiding It's very odd seeing everyone start their marathon training and I don't have one. I was a little tempted to enter Manchester and then changed my mind. Susan did you mention one later in the year?

Wabo - how exciting for you, bet you can't wait to see your family! Mr WT has entered Snowdonia so I'll be there supporting you, I'm still thinking about it as I think it's not really a normal marathon, but either way I'll be there so I can cheer you on

Dave/Martin - I fully expect to see you at the start line of BS in September, you'd both love it. I'm fairly sure I'll do it again but think it will be hard to beat my time although I'd love to. I've got to start finding my way round the Lakeland 50 which is slightly worrying me now due to my very bad navigational skills!

Re the barefoot I'd love to try them but worried it will kill my calves. My friend had a knee problem which is now cured from wearing these.

Running wise I had a huge kick up the bum on Sunday when I turned up for a race probably still drunk (!!) and in road shoes when it was the muddiest underfoot and I should have had fell ones on. I felt sooo ill. All self inflicted. Pre race training involved bottles of fizz and curry and rice at back to track on Monday night and I must try harder to not drink alcohol.

Susan- your trip sounds v exciting
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