Steve Marathon Coach

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Sub 3 Tom: #asics262

Posted: Yesterday at 14:32

Good session again KR

Tom up to you re running Sunday.

though running Sunday will give you an extra day to recover for Paris if there is a problem!

see what physio says but definitely think you should miss track next week and maybe best to keep the running steady and avoid speedwork in next week. You've done all the quality speedwork you need.

My back is disappointing - marginally better in getting out of chair yesterday but still in spasm - normally takes a few days and now 8 - saw osteo yesterday after chiro and massage day before and all expected it be ok. Did 2 mile jog yesterday and won't be able to race HM flat out Sunday.

Normally treatment works but not much response after hundreds of pounds of treatment in a week!

Made mistake of focusing on working this am while trying to follow European Masters and foolishly didn't get up to stretch and now almost impossible to get up (nb Ros won fourth gold in last hour - W65 1500m against world record holder Angela Copson following 3000, 400 (PB at 65) and 800 golds in previous days. Worth noting 10 years ago Ros broke the British W55 marathon record with 3:08 but has since worked on her speed).


Sub 3 Tom: #asics262

Posted: 26/03/2015 at 23:04


sorry to hear that the calf still complaining but good speed on the session.

don't think you have too much to gain by doing too much this weekend and more to lose and so maybe have Friday and Saturday off and if feeling better just run a relaxed hour on grass Sunday,

It's been a good week's training despite the set back today. 

Sub 3 Tom: #asics262

Posted: 25/03/2015 at 15:48

One Gear - agree Tom will run a 2:45 marathon in next few years if he stays healthy but has to do a sub-3 first.

I think am in sub-3 shape or was until back intervened and Tom has been a long long way ahead of me on all the speedwork.

Sub 4 Amy: #asics262

Posted: 25/03/2015 at 13:13


For fartlek session either do the variation you did before or you could alternate marathon (approx 8:45) and 10K (approx 7:30) for alternate minutes - this has the benefit of making the marathon pace feel really slow!

for the brisk run at weekend, I said 2 hours and 15 miles which is 8 minute miling but run slower if you want as long as faster than marathon pace.

Another good session with strong finish. New trainers look good. Tom was wearing his at the session last night.

Good luck with massage. I had one today and also have chiro.

Good steady run Iain - almost like you were on a treadmill!

Hope treatment goes well KtKt and very good session BRB.




Sub 3 Tom: #asics262

Posted: 24/03/2015 at 23:35

KR - good session on the 2 mile reps

Excellent session Tom and good that you had no injury problems.

The speed is there - endurance is good and the niggles look like they are manageable and the new shoes seem to work.

Malcs also ran well and consistent session with strong finish

Reasonably pleased I could actually run though back and breathing a bit limited and probably 10-15 seconds down on what would have hoped to have run. More treatment tomorrow - back very slightly better and while slow, couldn't have run as fast as I did if I had tried Sunday or Monday.


Sub 3 Tom: #asics262

Posted: 23/03/2015 at 23:03

You sure you didn't play Rugby at weekend?

wrap yourself in cotton wool and ice for the next few weeks.

I have a gel belt which I have used a few times and think better than carrying.

Sub 4 Amy: #asics262

Posted: 23/03/2015 at 21:18

Thanks in last 5 days, I have had great treatment from Osteo, physio and massage and no real improvement yet which is unusual.

And more treatment planned this week. It usually clears ok so not worried  and have never missed a planned marathon yet but more concerned re half marathon at weekend.

Iain. I was never that quick compared to the likes of Steve Way etc but I have lasted quite well. I did sub 3 in my teens too - 2:54 in first one in 1976 at 18 and then 2:41 at 19.

I have run a sub-2:47 in each of the 5 decades - missed my 2:45 target in 2010 by a minute but won't run a sub-2:50 again.

apologises for repeating what was on the other thread - at the moment the world's longest span of sub 3s is approx 39.5 years and if I do it this year (which I'd expect to if I stay healthy), it will be approx 38.5 for me.

Some of the others on the list are in better shape than me though and will extend their streaks too.

It gives me more incentive to do it but would rather Tom got the sub-3 and Amy the sub-4 and some of the others in my training group got their target times than I reach mine.

Sub 4 Amy: #asics262

Posted: 23/03/2015 at 16:24

Peter shouldn't be too difficult to find a 10K - I've done over 150 including track races now and they didn't exist as a road race when I started road running - the distance was usually 5 or 6 miles.

Iain - my best ever race, according to the points tables on Power of Ten was a 25km in 1988 where I went through HM in 70 and picked up in the last 2 miles.

According to age grading, my best run was a 35:12 10k at the age of 51 which gets 87% age-grading though not that good compared to Martin Rees's 32:48 at 60.

My 2:29 marathon at 23 is my most pleasing race though the 2:43 at 50 pushed it close. A 2:59 at 60 or at 62 in 5 years would be good as no one has yet run a sub-3 in six different decades (though sure some will early in 2020).

That seems a long way off as back went lifting a bike off train last week and struggling to move around and only 1 run in last 4 days. I did manage a slow 24 miler yesterday which was uncomfortable but can rest up more for a few days now.


Sub 4 Amy: #asics262

Posted: 23/03/2015 at 13:15

well run Reiki and ktkt

Iain -

There is a danger in relying too much on Garmin and I try and also cross reference mile points. ie you might find as you go through the six mile point that your Garmin says you have done 6.2 and therefore the average pace won't be accurate for projected finishing time. Also note that both Paris and London have tunnels and the signal disappears and messes up the pace.

Garmins don't like curves or sharp bends but are great on long straight roads.

I note on the track even when I stay in lane 1 that it gets some laps as around 430m and tells me for example I have run 5:30 mile pace, when its actually nearer 6:00.

I certainly can't remember all my races which now number well over 2000 including cross-country and track and parkrun. It probably helps that about 1500 of them are listed on Power of Ten.

Sub 3 Tom: #asics262

Posted: 23/03/2015 at 13:03

well done on your halfs Roundman and Jim.

Jim - your plans look good but I would maybe put some marathon pace into one of the runs. You have a chance of sub-3 based on that half time. I think if you are at that close, it's worth trying and even if you don't do it, you find out how feasible it might be next time when you are fitter.

Or you might never be as fit and if you run a comfortable 3:06, you will wonder if you could have gone quicker.

Tom - maybe go for 16 this week but put 5 miles in middle at Marathon pace or at least easy 5, 3 transitional miles building pace towards marathon, holding that and then easing back over last few miles to 7:30s.

Ros from the training group who collects your money at the track won European Masters 3000m this morning in Poland. The male M65 winner ran a world record 10:02 which is 5:20 miling!

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