Latest posts by SBD.

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RW Forum 5 - Sub 3

Posted: 14/01/2014 at 23:18

Very nice mile reps DA - I can only dream of doing such a session!

Sub 3h15

Posted: 29/04/2013 at 20:59

Excellent racing over the weekend.

KR - Great even pacing running and well deserved PB.  So you don't feel you were holding anything back?

Bike-It - Sounds like far too much fun but looking in great shape for Comrades.

Ant - Nicely rescued in tough conditions.  And enough energy at the end to argue with the officials.  Hopefully no problem with the GFA application.

Blisters - Just think what you could achieve if you did some training

I was getting worried the GFA goalposts were going to move and deny me my London 2014 place but looks like I get an extra 5 minutes cushion as well.

Another 5 miles recovery tonight - still chewing over the plan for the Summer but beginning to think some short distance racing might be in order ...

Sub 3h15

Posted: 27/04/2013 at 11:14

Good luck to the weekend racers - Ant, KR and Bike-It.  Don't be tempted to go off too fast ...

Looking good for Sub 40 Gul.

Welcome to the new folk.

Sounds like you have been having a very tough time MsE - it's easy to forget how lucky we are just to be able to run regularly.

Quite impressed with the official London Photos but not sure I want to part with all that money


Sub 3h15

Posted: 26/04/2013 at 08:46

Looking good Gul - what's your 10K PB?

I find it difficult to consume more than 60g of porridge ...

Sounds like good weather Ant!

Excellent reports from Lorenzo, Men and Badbark.

Managed a mile 4 recovery run last night.  Quads still a bit mashed but otherwise not too bad.  Don't have a plan for the next few months at the moment so will need to do some thinking over the weekend.

Sub 3h15

Posted: 24/04/2013 at 09:07

Looking good with those 1K reps Gul - which 10K are you running?

No problem eating for me either - although I've gone for the red meat rather than Coco Pops!

Interesting use of the ergo AR - I used to row and found the rowing and running didn't really complement each other.

Well done on the run Lorenzo.  I thought I was going to get the DOMS from hell after Sunday but it wasn't too bad Monday and I'm begining to think of a run tonight.

Sub 3h15

Posted: 23/04/2013 at 10:05

So this was my redemption run after an injury stopped play at London 2011 and a period of general activity following.  Training had gone reasonably well but I started from a low fitness base and carrying a bit of excess weight so it took a while for the speed to return. 

The main aim at the start of the campaign was to run 3:15.  Most of the training and racing pointed to a 3:05/3:10 target time but a couple of sessions in the last few weeks suggested I was getting close to the speed I had when I ran the 2:58 PB in 2010.  Last Wednesday's MP test on the track gave me c. 6:40 Garmin for a HR of 165-170 which is marathon effort.  Combined with the ideal conditions, this convinced me to set off at a tight Sub 3:00 pace and see how it went for the first 10 miles and then reassess.

The start was a bit congested for the first mile despite being at the back of Pen 1 but we reached the first mile marker in c. 6:50.  The pace felt steady and the breathing relaxed but the HR was creeping up to 175.  For previous marathons anything over 170 was red line territory so this was worrying.  However, I decided to carry on and see how the HR behaved.  The 5 miles marker came up at  c. 34:10 - so still on 6:50 pace but the HR was also still at 175.

Miles 5-10 were a similar story although I had decided not to let the HR go above 175 (it reached 181 at one point when I was taking a gel which is 10K territory!) which meant the pace dropped a little.  The 2:59 pacer came past at 7 miles but I decided to let them go ahead and keep running to HR.

At 12 miles, the pace was still under 7:00 m/m and the HR at 175 but the quads were beginning to hurt and slowing down seemed the sensible option.

Went through halfway in 1:31:52 but after 16 miles the  pace was down to 7:30/7:40, I was getting passed by a lot of people and had starting counting miles!

Thoughts of stopping were frequent but I was determined to at least finish.  The family were also strategically placed at the 22 mile point so there was no way I was going to walk before then.  I hadn't given much thought to what I would need to achieve 3:15 if plan A got scuppered, but calculated that I should be able to cover the last 10K in no worse than 50 minutes.

After a cramp attack in the left hamstring at 20 miles, miles 21-23 were the slowest at c. 7:50 m/m pace.  It was starting to get a bit tight on time but I then realised that if I didn't get Sub 3:15 today I may never run London again.  Miles 24 and 25 came out at c. 7:20 which gave me about 11 minutes to cover the last mile and 385 yards.  A steady pace to the end seemed the sensible option but I started to get cramp attacks from the Houses of Parliament onwards.  The calfs and quads were taking turns to cramp up and each attack made me want to stop.  Not good but somehow I managed to carry on running through the attacks.  From 800m onwards it was starting to get comical and I was starting to calculate how far you can crawl in a minute but somehow I managed to keep going and cross the line in just under 3:13:55.  Huge relief!

Quite happy with the result and enjoyed the day and particularly the crowds and atmosphere.  A bit perplexed why the early pacing didn't work out but pleased to be able to tough it out from 16 mile onwards and secure the GFA.  

Sub 3h15

Posted: 22/04/2013 at 21:01

An excellent day for the thread ...

Badbark - That must feel sweet but thoroughly well deserved from all the hard work you've put in.

GM - Horrendous Saturday so well done on finishing on Sunday.  It can only get better!

Scooby - The training pointed to Sub 3:00 and the result got you a step closer so nothing to be dissapointed about

Minni - Excellent work - start to believe in yourself.

OO - Very sensible decision on the pacing strategy

Poacher - Great outfit and excellent pacing and result given the recent niggles and compromised training

GE - A bit tight but well done on securing the GFA

Men - Sensible pacing and great result.  The first Sub 3 is special so enjoy.

Jools - You gave it a go - sorry it didn't work out - but your day will come.

Fingers - I keep forgetting that everyone is not as old as me but still a good result given the recent disruptions!

Martin - Great finish to nail another Sub 3

RFJ - A PB is a good result even you didn't have the best of days

Keir - Sometimes you just have to give it a go ...

Lorenzo - Well done on the PB

Sub 3h15

Posted: 21/04/2013 at 18:00

Didnt manage to catch anyone at the start and family duties didn't allow a Chandos trip - really dissapointed not to ctach up with anyone.

Excellent result AR - well done for going for it.

Good GFAs from Carbloader, LB70, Fingers and I assume Lorenzo.

Glad you enjoyed it Poacher.

Bit of a crash and burn for me today but managed to scrape a 3:14 by the skin of my teeth.  Set off at c. 3:00 pace and felt good for 10 miles but had to adjust at that point and had an interesting battle with cramp over the last 2 miles   Strangely enough, I really enjoyed the day!

Hope there were lots of other good times.

Sub 3h15

Posted: 20/04/2013 at 09:48

Marooned in Wales with a dodgy shoulder this may be my last posting before tomorrow.

Good luck everyone.  Hope to see some of you at the start, during and after.

Don't forget it's meant to be fun!

Sub 3h15

Posted: 18/04/2013 at 22:26

Speedy - Porridge on Sunday but rice works better for the carbloading as you get more grammes of carbohydrate for a similar volume.

Jools - you know it makes sense ...

Scooby - will be at the middle bagagge lorry

Moof - you could add vaseline, suncream and pace band ...

AR - I aim for 9g per kg, so 740g today.  I definately wouldn't go for more!

A trip to Wales for me tomorrow evening and back on Saturday evening - not ideal timing but should be able to work around it.  Plan to take the rice cooker with me

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