Follow the progress of just back from a run, our sub-3:00 hopeful, as she receives expert advice from mentor Paul Evans
do you know what ... reading this thread and Richard's makes me so glad I'm slow!!
Total respect girl!! Ironlady!
She's hard as nails, isn't she?
Congrats on the run at Boxing day JBFAR- great way to start your training in sub 40 10k shape. Avoiding kicking one leg out from under the other definitely sounds like a good start - take care with that bruise!
Well done on your 10k at this stage in the game, to say the least is very incouraging
Ok your right calf problem !
As you are going away on holiday, were you will not be running but cross training,this will give your bruised calf time to heal
this calf problem! is it an ongoing problem, or is it something that has just flared up ?
I can only dream of a 39.59 10k .... and on Boxday Day too! Much respect lady!
Anyway great start on your thread. How many hits??????? You'll hit 3000 before you start at this rate.
1 week to Week 1 Bring it on!
TR wrote (see)
most folks say that you need to be able to do 38 mins - ish for a sub3, but I'm not sure cos I dont do 10ks.
Looking at what folks on the sub-3 thread do, I'm not sure there's much of a correlation between 10k times and marathon times, certainly when trying to decide whether 37/38/39 is good for 3 hours. With her ironman background JBFAR is clearly an endurance athlete, and I suspect she'll end up with a marathon result much better than her 10k times would predict. It'll certainly be interesting following how things go.
No, I don't do many 10ks either, but partly that's because I'm compartively rubbish at them. Chicken/egg I suppose.
Sue - the times that these guys are pumping out are just so amazing! I'm aiming for sub 5, on my application I put my weakness is self belief and it's true!
I dream of getting a GFA (3:45) , it's an honour to run/be part of the team with these guys. I hope some of their talent rubs off on me!
I disagree Dave...I think JBFAR has a mammoth challenge. A club mate of mine ran sub 41min/10K this time last year and he did 3:14 at London. He was well committed to his training. He improved to sub 39min/10K too and ran a 87min/half, as part of the build up. 10K times have a big correlation to mara times, but it of course varies for each individual.
JFBAR is definitely ahead of him, but if she manages 2:59'59". I think it will be an excellent achievement. 3 months is a short schedule, and any improvement will be limited because of this.
It's definitely possible, but I think she will need a sub 85min/half under her before she tackles it.
Oh, it'll be an excellent achievement Jokerman, and I agree that a half under 85 mins would be a good indicator. I just don't think you can say you need a specific 10k time to be able to target 3 hours for a marathon. There's too much variation between individuals in my view.
Personally I wouldn't schedule any 10k races in a VLM plan, in fact I don't do any races as specific pre-London races any more. I just stick to a few duathlons, for no better reason than I prefer them to racing 20 miles, and recovery is a lot shorter.
They do - but I dont and neither did lots of World Record holders.
Your main aim still has to be a LSR, a midweek 13 or 14, and as many other stocking filler runs (preferrably 60 mins minimum) as you can manage each week. Jokerman is right, you only have limited timeto get some running endurance and impact miles under your belt.
Jokerman / Dave - I agree with you both on different points. I personally ran my first marathon last year and managed a 2:58 off the RW sub 3 plan. 10 k time then was low 38, 1/2 was a low 1:23. I to believe there is some correlation between all race distances. i.e you need the speed from the shorter distances and the endurance from the longer.
This year I managed a 2:54 off the same RW sub 3 plan (adjusted the pace) and have a 10 k of 37 dead and 1/2 low 1:21......
JBFAR - I only use my heart rate monitor for the LSR to stop me going to quick and it works a treat.. do you want to take me up on my earlier offer or will you be giving it a miss this year.
Come on everyone else lets hear your marathon training experiences / plans for this year....
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