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Sub 3h15
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I buy a lot from sportshoes and find them great. I got the boy some skins for Christmas and needed to return one of the items for exchange the week before Christmas and I had the exchange a couple of days later.
I think I have a code for free postage if anyone else is ordering.
Poacher - hope you feel better soon.
CC2 - I only ever buy shoes that I know will fit if I buy online.
Ant - noted, thanks. My current pair are only 5 or 6 weeks in (and dont have many miles on them in that time), but I'll get a pair and stash them away, they can be my VLM pair.
Free postage code: WB12P
If it was Royal Mail, then your claim is on them as the carrier. Your 'local' PO should have a claim form. Retailers recommend you get proof of postage for your benefit not theirs
Minni - nice one thanks.
Morning all, back at work which means back to posting!
Poacher - hope you recover soon.
Moof & Lorenzo - look after your injuries.
Some decent miles being logged around the thread, esp. by those following P&D. Week 1 of the RW schedule finished for me at a comparitively modest 34 miles, but then my marathon experience (i.e. none) puts me a long way behind most on this thread in mileage terms. My HM plans peak at 40-45, so should be OK going up to the low 50s when Feb roles round. 4 weeks in the 40s until then.
Bit late now AR, it was 3 years ago. And Royal Mail don't insure under £30 as far as I know anyway.
4 easy said the schedule; 4 easy it was. At least the wind and rain have eased off (but I suspect temporarily).
Abbers- well I can say you'll be looking forward to Tuesday! that was a hard one! I'm still a bit sore from my 13 yesterday, but had to lose a few miles this week as don't want to overdo it! I'm 4 easy today too. I feel some of the paces quick for me at the moment, but I guess that's what I get for stepping up in class!
are you keeping to the same paces as me?
fast 6:00-6:25(rep depending)
Brisk 7:00
Steady 7:20-7:26
easy 8:10-8:25
Slow 8:25-9:31
R26.2, yeah, tomorrow's a tough one. I'll be doing my 2 mile sections at ~6.30 pace (or at least trying to!). Your paces look pretty similar to mine (which I suppose they ought to as we're following the same schedule for the same time target...). Mile intervals next week will be at 6:00, not sure I'll be able to do 4 at that pace at the moment, but we'll see how close I get! Good luck with that tomorrow, assuming you're not juggling days around to accomodate New Year's Eve.
Bloody hell, I couldn't do mile reps at 6:00! Rather you than me.
TR - Popped into the local branch of a sports shop chain this morning to find they're selling Triumph 9s (9s, mind you) at 159.99€ (133.50 quid)!! Good luck with that...
Abbers - I'm with Lit there, that is a tall order. How many were you planning to do?
I'm doing 4 x mile reps at 6min/mile. see if I can do it
Bet you a fiver you can't.
I don't think I could run 800m at that pace never mind a mile.
Remember this is a marathon not a sprint.
I can do mile reps pretty close to 6 minutes when I'm match fit, with the odd one just under, but it's a bloody hard session. Nowhere near at the moment though.
Finally got my much delayed long run in this afternoon after the torrential rain subsided. Still pretty blowy though which made parts of it hard work. Bit of a tale of two halves though. The first few miles were really hard and my calves were twanging away and I was struggling to get below 8:30 per mile. The first hill helped ease off the calves, but it wasn't really until after the 2nd big hill at 7 miles that I really left like I was running freely, at which point the pace increased somewhat. The first 8 miles were almost smack on 8:30 average, but by the end at 15.24 miles I was down to an 8:09 average which means the last 7.24 were averaging 7:46, and that included a last mile where I was starting to noticably slow and my heartrate was going up above 150 for the first time. It was nearly 3 miles further than my previous longest of this campaign however, so perhaps not unexpected that I started to fade. I'd felt pretty good at 13 so chose the slightly longer option and certainly didn't feel so good a mile later.
Just 2lb weight added so far over the holiday, but birthday dinner tonight might add to that. 21 again for the 30th time!
I ran my first ( and only yet) sub 6 min/mile in the summer cant seem to get back near it now.
If you can do 4x 6m/mile you probally should be on the sub 3 thread 
10+ in the rain first thing this morning. All on roads and need to write a stinking email to the bus company as the bus was the only vehicle that didn't give me wide berth.
A quick read back to see some good miles going in, well done, team!
Serious mojo issues going on for me in the past couple of weeks but managed to get a couple of good sessions in. Drove (2 hours) back from visiting family in Dorset last night and popped out for a 4 mile tempo at 6.39 pace.
Got up this morning and somehow got the enthusiasm to get out in heavy wind and rain to do 13.1 at 8.03 pace. Could feel last night's session in my legs but kept it easy and I finally feel in 'in campaign'.
A couple more nights of heavy socialising to go and then it's all systems go for Brighton.
Happy New Year, Everyone!!
SB
I see what some of you are saying Minnie- I am a bit of a power house as in I'm 6' 3" and weigh 210lbs so I am slightly more comfortable at shorter distances. I do however struggle at sustaining my pace through the last few miles of a race! apparently I'm in the top 7% at 5k and only top 25% at marathon. the longer the race the harder I get hit. A whole lot of times I have been heading for 3:15 and crash and burn in the last few miles and end up in the 3:30's and 40's
I've also tried loads of different methods of nutrition during a race and still seem to cramp up in the last 4-5 miles. It's so frustrating when heading for that elusive P.B only to see it fade away!
PMJ- good miles today!
S.B- great milage at a good pace, I did my long run(13) yesterday and was feeling it also! I did it slower too!
4 easy miles today and Insanity workout.
Well done to all those putting the miles in over Christmas. Was supposed to be either a MLR or 9 with 5 at LT for me today but Sats 18 at 7.39pace was still very much in my legs so took a day off and will get back at it tomorrow.
6.00mm is hard whenever it is done. So is insanity by the looks of it..
Ant - Ouch ! i'd quit running before I spend £100 on a pair of trainers. I keep a model or two behind, to keep the price down. Running shoes are massively over priced.
Rich26.2 - at 6'3 and 210lbs is a big unit for marathons, I'm 5'10 and just over 12 stone. So you are 5 inches taller and ~40lbs heavier, not sure if that means I carry more weight for my height or you do, you I guess....................anyway, I came to marathons from low mileage occasional short distance races and the key was to build endurance. You probably need to run lots of long easy miles, regular LSR, MLR plus another few in the 8 to10 range, each week. What plan are you on ?
Rich, I'm doing the same session tomorrow too of 4 x 1 mile reps at 6 min mile pace. Not as bad as you think but still a tough session.
BOTF - good long run and 2nd half. Don't know about you but I like to use the first few miles to warm up and then to finish faster/stronger, a bit like a negative split. I think it is good menatlly as well as physically.
6 mile recovery run tonight.
Rich - the good thing is you can do something about it! I'm crap at short distance but much better on longer stuff. Its all about the training and the marathon is completely different to any shorter training you do. If you crash and burn you've gone off too fast and can't hold the pace. Likewise the cramp probably has nothing to do with nutrition and everything to do with pace.
You sound like you've experienced the PB fading away a few times and you know you don't want to feel it again so get the training right, start your marathon at a pace you can maintain and bag that PB.
http://www.runnersworld.co.uk/racing/rws-ultimate-marathon-schedule-sub-315/128.html
this is the schedule I'm following! It's the runners world sub 3:15. Yes I am pretty heavy. and I do want to get down to 192lbs which would be a good running weight for me! Maybe I should put in more miles rather than the speed! get some more miles on my legs! would that mean taking out the fast reps?
Rich - I can't see the plan because it's subscriber only. Just seems a bit implausible to ask you to do that many mile reps at what should be quicker than 3k race pace. You put earlier that 'fast' pace was 6:00-6:25 depending on the rep length - I'd see 6:00 pace as more plausible for 800s at borderline 3:15 marathon level (I suspect Knight Rider can run a marathon a bit faster than that), and would count mile reps as being on the longer (and slower) side. I'd still find them hard at 6:25 (10kish) pace but it would certainly sound more possible.
yeah the program states that the 2 mile reps are ran at 6:30 and the mile reps at 6:00.
also the 3 x 2 miles have 3 min rest periods, the 4 x 1 mile have 2 min rest periods and the 7 x 800m at 3:00 have 1 min recoveries.
It is pretty hard going I thought!
I can barely run a mile at 6:30 and I now remember the reason I always failed on the RW schedules was that I couldn't hit the paces.