sub or about 4h30 hopefully

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30/12/2012 at 20:17

for hell's sake! that was basically 2 days in bed feeling like sh!te. No energy, muscle aches, and nearly 4 lbs weight loss!

I forced myself out for a 4 mile "very slow jog" today, simply because I'm meant to be doing a 10k race on Tuesday and if I couldn't run today I'd have to pull out! It won't be muc of a racing performance, but I'll see what happens!

Jenf, you want me to come and run with you then?!

31/12/2012 at 12:30

Afternoon all,

10 miles for me yesterday too.  No rain, just blowing a gale.  Rest day today then into full-on training mode in 2013 

With you on the hot guy Jen!

Jim, that is not the best way to lose weight but a useful by-product non-the-less   Have fun tomorrow.  

I used to love doing the Serpentine Runners' 10k but we're too far away now so I shall just be doing a tempo run along the lanes (probably with a hangover!).

01/01/2013 at 08:09

Happy New Year everyone.

01/01/2013 at 08:40


Jimbo... sub 4 marathon, 1:46 (PB) half and 21:45 5k. 10k as it comes!


01/01/2013 at 11:42

My targets for 2013  are

1)  build speed,  a 24:00 5k please

2) complete snowdonia marathon  ( just entered!)

01/01/2013 at 16:01

Happy New Year everyone!

5.5 mile hilly tempo run for me earlier 

My targets?  Get my pesky marathon pb below 4:45 at Brighton, my 30th marathon.  Survive my streak of 111 days (see my blog/fund-raising page for details if interested) and then do a good time at my autumn marathon which I haven't selected yet!  Yes, I know I'm only doing 2 marathons but I've been multi-marathoning for 5 years now and I think I need to have a gentler year 

01/01/2013 at 17:47

54:28 garmin time for the 10k, which I'm quite happy with considering the weekend's manflu!

I still need something to train for, other than "ordinary" 10 mile, 10k or half marathon races!

01/01/2013 at 18:45
hey Jim... come run Snowdon with me?
02/01/2013 at 07:53

Flirt!  LOL 

03/01/2013 at 21:28

So serious training starting now to get my 5k time down..

 intervals this eve on treadie 8x2mins...nearly killed me! power cleans and box squats. I got home n finished off the xmas cake with a cup of tea!


05/01/2013 at 07:54
looking forward to a nice sociable run with friends this morn
05/01/2013 at 14:03

Intervals for me yesterday.  I do mine on the treddy too as it's too hilly round here and I know exactly what speed I'm doing.  I do 1 mile warm-up then .2, .3, .4, .5, .4, .3, .2 at my chosen pace with .1 recs inbetween then 1 mile cool-down.  Tomorrow will be 12 miles for my LSR. 

Have a lovely weekend everyone - I hope you're all getting back into your training schedules now 

06/01/2013 at 12:59

Jenf, I assume Snowdon isn't flat?! it'd have to be treated as a training run then!

9.5 miles of efforts on Friday evening (1.5 miles jog, (2 mins @ half marathon pace + 1 min rec + 2 mins @ 10k pace + 1 min rec) x 9, 2 miles run home. Ouch!

13 miles bike yesterday. Ouch!

15 miles flying run today - did the first 10 miles in 87 mins, then dropped a bt but still did 15 in 2 hrs 18! OUCH!


06/01/2013 at 16:01

Flipping heck Jim, that was a bit speedy!

I plodded around 12.5 hilly miles and I wheezed all the way up the hills, stupid asthma.

06/01/2013 at 16:57

I did a 10mile off road today, lots of narrow tracks up sandy dunes in a forest, It was lovely,but my glutes now ache!

Oh no Jim.., are you telling me I've entered a hilly marathon. Your plan is a good one to treat it as a training run then!

Redhead, I like the sound of a pyramid intervals, I may try that.

06/01/2013 at 16:58

Hi All,

Ok if I pop join this thread occasionally ?

Was lucky enough to get into the London Marathon for this year, so after swearing Berlin last year would be my 3rd and last I'm building up the long runs again and more nervous this time than any other.

I was aiming for a 4.45 last year on both occasions and secretly hoping for around 4.30 but I really struggle mentally in the last few miles and both times barely scraped a dissapointing sub 5 so looking to break through the mind block this time ...

06/01/2013 at 17:05

welcome Cozzar

I'm afraid your only option for beating 4:30 is hard work, but I suspect you know / fear that already!

Stick round here though and we'll nag and support yu as much as you want or need!


06/01/2013 at 17:13

Hi Cozzar, 

 So what training plan are you following this year? I agree a marathon is as much about mental strength as the running.

06/01/2013 at 17:31

Thanks Iccle and jenf and hello!

I'm using a combination of Hal Higdons Intermediate 2 and a recommended plan which  I came across in last years Runners World last year which contains much more specific programmes for mid week runs. I have completed the majority of long runs on previous training sessions with a friend of mine who runs a sub 4 so I know the plan works though I ended up dropping at least one shorter run a week on last years training towards the last 6 weeks or so and stopped the weights due to time constraints 

Being more positive this year though as I have a lot more time available to get the training in and have a hugely supportive partner both of which help a lot !!

Sounds like you are all well ahead of the game though ! Look forward to chatting with you all more ( I won't make a habit of long posts like this , promise  )


06/01/2013 at 17:34
Hi all, happy new year to you all. Finally think I've shaken off the man flu and chest infection and have managed a couple of short runs the last couple of days. Great to get the legs moving again and another run tomorrow and I'll be back to full fitness. Got my mo-jo back after a miserable festive period and looking forward to the training and ultimately the VLM... Bring it on!!
Got to tell you about my bargain, got a Nike running jacket, was ??45, in sale at ??23 and with my niece working in Nike got her discount and ended up paying ??13.80!!! Amazing how saving cash puts a spring in your step!
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