sub 4 hour group,if anyone wants to get together

all welcome

64,021 to 64,040 of 69,419 messages
23/02/2013 at 15:15
Susan, excellent long run. Some good info / lessons there too.

Good luck to Martin, and Fido doing a sneaky Malta marathon?

Hope AH is okay on LSR. Expensive parking too.

Scott, how are things after your dog?

Ikle, will post some info for you tomorrow. But same as others and TGR, getting that carb level right during the race is vital for sub 4 and not hitting the wall or a big positive split. It's also as important your food/ breakfast before, and equally your recovery food after so you don't crash out.

More tomorrow. I did some workshops with Greg Whyte and other sports scientists about a month into training for first marathon. A massive help.. Have the PDFs still I think. Lots about adaptation, fuelling and recovery. A friend is a hydration expert for the Irish Olympic team too.

Rest day for me. 20 tomorrow.
Edited: 23/02/2013 at 15:16
23/02/2013 at 18:00

Thanks, Fuh, Ruh, Cuh. Rest day for me too. 9 tomorrow, 7 at MP. Ie, the others not. I'm a boy! I'm a boy! =)

23/02/2013 at 19:26
evening all. very tired very happy 40 miles in 6.38 today including 10k uphill in one go that was .not expected. will post a full report from my computer whrn I get home Tuesday
23/02/2013 at 19:26

A mere 13.3 for me today (the 0.3 is very important) - however run at around 1.47 HM pace and the last two miles were thrown in at PHMP (7.40 7.53) - so I'm pleased and will treat myself to a whole day of work tomorrow chatting up brides in a Dorset castle...

Well everyone else - aren't we amazing!

23/02/2013 at 19:42

Nice one Martin...

23/02/2013 at 20:18
PHMP Dave what the heck is that ? Don't answer ....

Martin ... O M G
23/02/2013 at 20:19
Must be ..
23/02/2013 at 20:19
23/02/2013 at 20:19
surely ....
23/02/2013 at 20:19
23/02/2013 at 20:20
23/02/2013 at 20:21
Lost my touch ..
23/02/2013 at 20:27

I should not be here You are all to fast for me!

23/02/2013 at 20:27
Ha. Attempts to poach a TOTP.

Great run Martin

Dtf predicted half m pace ?

Dtf I neglected to say there were some fasties on my tempo run the other day. They were just doing their "easy" run before national XC today. Booo.
23/02/2013 at 20:29

My plan for world domination ... Gives his black cat Stanley a stroke or two whilst laughing.

(Didn't realise you could count the number of lines.. )
23/02/2013 at 20:45
Sorry ....
23/02/2013 at 20:45
Damn, typical that cat man sneaking in to take the top ...
23/02/2013 at 20:46

possible/predicted/proposed - one of them...

23/02/2013 at 21:38


23/02/2013 at 21:39

(Sorry, I'm supposed to be working so any distraction...)

My Literature review is way over word limit but it won't stop! I want to get it finished tonight so I can chill tomorrow. Apart from 9 mile run. I have one more amazing book to crowbar in. I have minus 600 words left. When I have finished I am allowed Ice Cream!

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