Mike Sheridan


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Sub 3

Posted: 07/10/2014 at 16:16

Always worth watching the incomparable Steve Jones 1st marathon completion - marathon world record

http://www.runnersworld.com/chicago-marathon/30-years-ago-steve-jones-transformed-the-marathon?cid=social32957776

"A hard week end long run and a 10k race" he said afterwards.......how cool is that?

 

Sub 3

Posted: 07/10/2014 at 14:14

KD - I would think you got the pacing the wrong way round....

By way of comparison here is what I ran in Berlin:

2:59:14

5k 22:05 22:05

10k 43:59 21:54

15k 1:05:48 21:49

20k 1:27:07 21:19

Half 1:31:45 - 4:38 (Were I to re-run, I would go to about 1:30:xx)

25k 1:48:39 16:54 (so 21:32, bit of a wobble as I figured out how to adjust my plan)

30k 2:09:20 20:41

35k 2:29:37 20:17

40k 2:50:15 20:38

Finish 2:59:14 8:59

Obviously you were a net 3 mins up on my time, but by the look of it I had an easier ride (if there is such a thing) and I certainly wasn't dying at the death as my fastest mile was m 26 in 6:19.

Conclusion: if you can switch things around, I reckon you will go even faster (net) on the right track

Sub 3

Posted: 05/10/2014 at 15:18

Thanks for all of your comments guys - happy to assist where I can, altho' you all seem to be doing pretty well anyway.

Sub 3

Posted: 03/10/2014 at 21:28

Congratulations to the speedy "Berliners......." - some great stories.

I've been lurking on here hoping that some of the star dust would rub off and I think it worked.

I was there as well following at quite some distance the speedy (new) record holder and I was also moved by "Bolero" and "Chariots....." as I jogged down to the start. Only just made it, but that is a minor detail.

Plan was 1:31 to halfway and pick it up from there........did the first bit and then had a minor panic as I realised that 6:52 min/m to the finish would leave me 90 secs behind target of sub 3 hrs.

Rolled up sleeves and moved to about 6:45 min/m pace for the next 5 miles to get that average moving in my favour - it helped, but not enough for comfort as for the life of me, I couldn't figure out how much of a buffer I would need to take care of the final 0.2 mile.....

Pressed again and managed 6:19 mins for the last mile (my fastest overall) and crossed the line in 2:59:14 for a 13:40 min PB and first time sub 3 hrs in my 5th marathon. Even better, the fast finish gave me a negative split (and new HM PB) and I finished 2nd in V65 category, so a happy bunny.

Didn't trust the random drink stations so got round on about 2/3rds of a bottle of Lucozade sport and High5 gels every 5k (alternating ordinary version with caffeine). Still had two gels in my pocket at the finish and a drop of Lucozade so the cool conditions definitely helped.

The bands were great and the support well, rather restrained I thought, but enough to make a difference. Probably wont find a fast track like that again, so I'm glad I made the trip.

Easy few weeks now, then into XC and gear up for London 2015 - see you guys there......cheers, thanks for indulging my report!

 

Sub 3 hour marathon just didn't happen

Posted: 28/04/2014 at 21:32

Another vote for too long/too fast/too close to the "A" race.....

I just came back from Boston 2014 and improved my 2013 time by 8mins+ to 3:12:54. I ran 1:35:xx and 1:37:xx and everybody knows about the hills in the second half......

Not sub 3 obviuosly, but this was off avg 45m/wk and three long runs of 20m; 2 or 3 at 18m and the Bath HM. From memory I also had a couple of 5m XC races in the mix as well no other racing.

Pacing on the long runs was in the 8:15 to 8:30 min/m range but I had much harder quality session mid week, some at 5k pace or better but only up to 5m + w/u & c/d. For me this was 6:07 to 6:15 min/m territory. I ran the HM flat out in 6:42 min/m (1:27:xx). Fair to say the basic long runs always had a twist at the end: so easy 14 then progessive increase in pace per mile to finish in 7:07 or last 4m flat at 7:10. This mimics the effort required to maintain pace over the closing miles.

So, to summarise: more shorter but higher quality speed endurance sessions and much easier pace on the long runs would get my vote.

Boston marathon

Posted: 28/04/2014 at 20:59

Me too +1 for awesome - bit of a shock temperature wise when we arrived (Fri pm) but it warmed up and was perfect on race day.

Great organisation at the bus departure area - just 10 mins in line and onto warm bus, unlike 2013 where we waited for 45 mins to board.....of course, the flip side is that we were at the holding (start) area at 8:00am for 10:25 am start. Oh well, time for a snooze....

Snooze over, time to hit the start and we're off.......fell into a good rythmn and remembered to hold back through halfway (1:35:xx v 1:36:xx target) and into the heart of the race. This time I counted the hills properly and waited for HH to come to me and then it was a charge for the line.....

Best bit was drafting behind a big Brazilian as we closed in on the CITGO sign - we were doing 6:45 min/m and the crowd were going nuts. Quick right & left and down to the finish - 1:37:xx for 2nd half including hills and a comfort break at 16 miles.

Mission accomplished: 3:12:57 16th in division (60-64) and 4780 overall from a 12061 start with an 8 min PB.

Briliant day for the city, the spectators, a home winner and a gutsy new American female record. The place was jumping afterwards......

Very tempted by Berlin - checking it out tomorrow....

 

Auviour Paris: So long and thanks for the cobbles

Posted: 27/04/2014 at 22:37

Thanks Ten - I had a GFA for both and chose Boston.

Will be back in London in 2015.....

 

Auviour Paris: So long and thanks for the cobbles

Posted: 27/04/2014 at 19:19

Well done Ten - a great result for you after the issues you had to deal with through the winter. A mind of steel to get through that lot and then nail the VMLM....

I haven't been idle either (except not posting) and I am just back from Boston for my second consecutive marathon out there. This time, I learned from my rookie errors of 12 months ago and had a solid training programme behind me from a "pukka" coach.

Long story short - she whipped me into shape and I ran 3:12:54 and finished 16th/1,110 in my age category (60-64) and in the 1st 4,400 or so from a start number of 12061.

Now on a break for a week or two from the rigours of running.....

Auviour Paris: So long and thanks for the cobbles

Posted: 22/11/2013 at 17:52

Ten  - now that really does make a bad situation a whole lot worse.

You have my sympathies and moral support - sorry I can't offer much more in a practical sense.....

Take care; stay strong

 

Auviour Paris: So long and thanks for the cobbles

Posted: 03/11/2013 at 20:36

1st XC of the Oxford Mail league ticked off today - 5+ miles of rolling countryside with hills; three of them all spiced up with two runs though a mid-calf trough of water.

We don't have official results yet but I beat my two previous attempts by 4 mins, so I am very pleased with that and we had a full team of senior men for the first time in ages.

Bonus: one of the ladies had booked a table for 12 in a local pub, so a great way to finish the day......anyone else running on here?

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