Sub 3h15



  • Gul Darr wrote (see)

    I am thinking that you might know 2 or 3 of them, PMJ... That reminds me, I still haven't re-scanned that photo from the Lynn News.
    Looks like it's too late now - I think Mrs GD must have put it in the recycling bin.

    If you have any scan of it, can you email it to me.

    Wet and windy: good 5 mile conditions not!

  • Gul DarrGul Darr ✭✭✭

    PMJ - I couldn't PM a PDF to you, so sent it to what I think is your work email.
    I have a very bad feeling about my left leg now, or rather my ankle. Tried the hop test and can barely raise myself off the floor - pretty sure it's a re-occurence of the injury that led to a DNS for Robin Hood 2011 image Last time it took 11 weeks to get off the bench. Starting dips already.

  • Leslie HLeslie H ✭✭✭
    Gul my plan for the half is to run possible mara pace on tired legs , I hope you are wrong above about your injury.
  • BirchBirch ✭✭✭

    Gul, I echo Leslie's sentiment re your leg - fingers x'd for you.  

  • OO54OO54 ✭✭✭

    15 miles steady run at 8:20 pace bringing up 39 for the week. Nordic walking with Mrs OO this pm, but I'll not count those miles. Sorry about the leg Gul, sounds like a few of us are on the edge of being knacked at the moment.  

  • Gul, give it some time to rest and it should be OK. I always reckon that most injuries give you a second shot so you have to be sure to take it at the right time, even if it means very little running before your target marathon.

    I've got the pdf, thanks, asking round facebook now and getting a few ideas.

  • JoolskaJoolska ✭✭✭

    Fingers crossed for you, Gul...

    Bristol 10k went ok.  Felt a bit ropey this morning (had a niggly sore throat and cough for a few days now), and the wind and rain weren't inspiring me, but thankfully the rain at least eased off a bit soon after we started.  Felt a bit lethargic in the first 5km and split in 20 dead, so was worried that my year long streak of sub 40s was about to go, but found another gear in the 2nd 5k (plus there was a bit of a tailwind) and managed a HUGE negative split, as scores on the doors 39.26/39.27.  Can't help thinking I should have pushed a little more in the first 5k, but at least I've another 10k in 2 weeks (Bupa 10000) and I can be a bit more ballsy then.

  • GerardMGerardM ✭✭✭

    Well done Jools on keeping up the sub 40 streak, sounds like you could be in good shape for BUPA in a few weeks.image

  • Leslie HLeslie H ✭✭✭

    Jools- great racing .

    Strabane half mara this morn , turned up at registration nice and early , collected my chip etc and then realized my Garmin was still at home image As this was a mara paced run I sort of needed it so a quick dash home and back and all was well again.

    Race went well to mile eight at steady 7:15 min/miles and although my legs were tired I wasn't working too hard at all , then a slight hamstring pain quickly turned into a sharp one and within 50 yards I was at the side of the road image. a quick stretch to touch my toes immediately led to me pulling my shoulder muscle which was damn sore but at least took my mind of my leg image You couldn't make it up image Some stretching later and a short walk and I was away again , started to speed up then had to slow again to a near stop , as I had 5 miles to the finish I wasn't walking that far .Things were a bit of a struggle to about 11.5 miles where the pain eased up a fair bit and allowed me to speed up again and by the last half mile I was flying . Finish time was 1:35  which was ironically the time I set out to do although pacing was a bit shite .

    I don't think its too bad and I can walk ok so we shall see, was a good day out anyway image

  • GerardMGerardM ✭✭✭

    Leslie - Good outing there. Have you got a marathon coming up soon?

    Longest run for 3 months for me today. 9 miles with force 7 wind and some steep hills happy @ 7:10 pace happy enough as I don't feel very fit at the mo. Nice to get out into the country lanes and some lovely views from the top of the hill finished last k at 6:02 pace, bit distorted by a strong tailwind.

  • PoacherPoacher ✭✭✭

    Truncated read back, but...
    KR - have some chips, build yourself up.
    AR - enjoy the skipping
    Nice result from Lorenzito
    ((Gul, Leslie))
    Joolska - nice streak while not feeling too chipper

    A somewhat discouraging day for me at the Dukeries 40 trail ultra over in Notts.  Lovely part of the country and great for running but I broke the rule about not being sh**. Did the first half with a former GUCR champion & quality athlete so inevitably went a bit too fast and paid for it later. Lots of sliding about but I was simply knackered as one of the 3 day jobs has become an all-night job which is about as bad as it could be for running and life in general. Walked a lot towards the end and came home in 6hr57, so good Time On The Feet and somewhere around 10th place I think. But the thought of doing that + 16 on tarmac with added heat & mountains in 3wks time is daunting. 


  • PoacherPoacher ✭✭✭

    I know you all want to see what happens when one runs 40m off road in mud/rain...



  • JoolskaJoolska ✭✭✭

    Bleurgh - ugly feet, Poacher!image  Sounds like a very, very, very hard day out.  I'll stick to my road racing, thanks all the same!  Seriously, well done on finishing.

  • MinniMinni ✭✭✭
    (((Poacher))) you're making things tough for yourself at moment. Sounds like a great effort today but really you need to sort your work/life balance out.

    Jools - get your balls out for the Bupa 10000 - sounds like it could be a great one for you.

    Gul - oh no. That's the last thing you need. Fingers crossed it passes.

    Lots of pulling going on there Leslie!

    I'm still trying to maintain things. In the last 10 days I've had a 5k, 10k, 8.5m with 3000ft climb and a HM. As you do. I've had a appointment with a specialist about my hip and been told it's a problem with the socket and muscles around. She seems to think intensive physio and lots of strengthening stuff will sort it. We'll see.

    Yesterday I went up to Loch Leven to run and undulating HM. It wasn't as undulating as i hoped and more of long drags that seemed to go on and on. I was using it as a tester to see how my hip reacted to a faster pace over a longer distance. It was painful by 10 miles and I felt I was hobbling however, when I looked at my splits after they were relatively even throughout, taking the hills into account. I don't feel any worse for it today and recovered with a 21 mile bike ride this morning.

    I'm going to continue with short faster runs and longer ones off road and slow, for the next month.
  • PoacherPoacher ✭✭✭

    True Minni, it's all b****cks & can't last. You need to sort that hip thing out for good. I hear there is a miracle ingredient in red wine which cures sockets and muscles - got to be worth a try imageimage

  • Greetings, All. 

    Back after a long away (changed continents, got injured, got healthy, got too busy to keep up...), and am now looking for sage advice.

    I ran this Boston in just under 3:10 (-5 minute PB) this year, and am now dreaming of sub 3. I've got a fall mara (October 19), where I'd hope to get near ~3:04. Once we hit 18 weeks prior, I'll jump on the P+D 55- mpw plan again. 

    I'd like to put an eyeballs-out half marathon in the schedule somewhere as a pace predictor for the marathon, but I'm not sure where in the P+D schedule would be ideal. (Part of the reason for wanting a pace predictor is that my 10k suggests a marathon between 3 and 3:03, and I fear that I'm going out too conservatively at the marathon.)

    The runs that jump out as possibilities are:

    13 weeks to go: 16m w/ 10m @ MP

    9 weeks to go: 16m w/ 12m @ MP

    5 weeks to go: 18m w/ 14m @ MP

    Opinions of any sort? Also open to thoughts on whether a 55- mpw plan can get an ordinary 45 year old male a sub 3...

    Thanks in advance.

    ps, great to see you all still cranking great times/results (esp. Badbark), and condolences to those injured. 

  • Leslie HLeslie H ✭✭✭

    Rennur-That 5 weeks to go big run is possibly the best time to smash out a pb half mara instead .

    Poacher-Nice pic , they love a nice pic on 'ere image 10 th place sounds very good well done image

    Minni-are you sure your doing enough races sounds like you might be slacking again. image

    Gerard-walled city marathon 3 weeks today, just as well I took it easy then image

  • Rennur, do you want a fast half or fast full? If you do your marathon training OK you should know in your heart what pace MP is, especially with P&D so really something like that 16 m with 12@MP is the best indicator of MP: if you can do 12 and 13 feels impossible then it is MP. If you can;t do 12 it is too fats, if you feel you can go on all day it is too slow.

  • I'm afraid I was also a bit sh!t today. I just can't shake this cold but really didn't want to miss any more races having missed two with it already. Massive PW in the 3000m. It was ridiculously windy and everyone was down 15 - 20 seconds on their best, but I was 15 seconds down on my previous worst! Still, it's about position not time in the leagues, and I still managed to take 2nd B string. 4 weeks to get fit for the next fixture.

  • SlokeyJoeSlokeyJoe ✭✭✭

    Wow, Lorenzito is a real speedster!

    Well done on another sub40 Jools. Super consistent as always.

    Hope it's nothing too serious Leslie - take care.

    Nice feet Poacher image Good training run for Comrades.

    Fred Whitton for me today. I know that there are a few cyclists on here so I'll deviate from the normal running chat briefly. For the uninitiated it is a 112 mile ride over the major mountain passes in the Lake District and includes the beasts of Kirkstone, Honister, Newlands, Whinlatter, Hardknott and Wrynose with long climbs and gradients up to 30%. The rest of the course isn't exactly flat either. Weather was wet and windy so not ideal and the wet roads made descending the steep sections really quite dicey. I was really sh&£@ing myself at times as my back wheel was skidding around with tight bends looming. I saw quite a few crashes and the air ambulance was quite busy apparently. Anyway, an absolute must do for any cyclist, incredible scenery and some Tour de France moments with cheering supporters and cowbells ringing at the summits plus a great atmosphere all round. I finished in 8hrs 5mins and had a few hairy moments (including an old bloke who walked out in front of me whilst I was flying down a 1:6 gradient at 30plus mph!). To put the course into context I managed a 5:38 112 mile ride on a rolling course in the middle of an iron man whilst working nowhere near as hard. Glad I did it but I wouldn't do it again. Very painful and I'm not skilled enough to keep myself out of trouble. image Plus I was wrecked at the end and could hardly see straight.

    Hip is feeling OK but I am rattling with pre and post race painkillers.

    And City won the league!!! image

  • JoolskaJoolska ✭✭✭

    That sounds like a hell of a workout, Slokey, for both the body and the nerves!  Oh, and the vision...  Recover well.

    Sorry to hear the lurgy is still lingering, Speedy, but I'm sure you'll be back in fine form soon.  Plus you're only 4 weeks post-VLM, so you may just have the tail end of that lingering.

  • OO54OO54 ✭✭✭

    Well done Slokey and Joolska- and you too Poacher, though I could not fancy that at all. Running up Honister isn't a lot of fun either Slokey.

    Speedy do you think the length of this illness is related to what you put your body through in London or just bad luck?

    Quite a busy day on the thread for a change image


  • Gul DarrGul Darr ✭✭✭

    Jools - well done on the negative split to continue with the sub 40s.
    Leslie - well done on still managing to hit your target although not quite how you planned it! Hope all is well today.
    GM - good running in a strong wind.
    Poacher - sorry it was a tough day for you - all good training though.
    Minni - hope the specialist knows what she's talking about.
    Rennur - I agree that 5 weeks out might be the one to go for.
    Speedy - hope you get over that cold very soon.
    SJ - well done on the cycle race - that sounds like one monster of a course. Some of those passes must be almost impossible on a bike. And great day for City!
    Situation the same here. Rest day no 4. Still doing the dips.

  • Cracking stuff Slokey - I'm too much a fair weather cyclist to enjoy coming down steep hills on wet roads.

    Thanks for the piccie Poacher - glad I'd had my tea before seeing it!

    Gul - keep the faith. Whilst it's not ideal, the rest will do you good after a tough training programme.

    Nice one from Jools to maintain the run - looks a good course as well.

    6.5 hilly miles trailing in younger Lorenzito's wake yesterday followed by 8.5 miles this morning. Aiming for MP but running to feel so reasonably OK with sub 7:10 average. Up in Inverness tonight, so debating whether to run over to Culloden in the morning, or go monster spotting by the River Ness.

  • Marlow 5 yesterday came out as 30:09 which is annoyingly the wrong side of 30 minutes. 30 dead would have been a shoe-in for 80% WAVA: I am 48 and 8 months and if I was 48 and 9 months it would be 80% so close but no cigar yet. Rcae was dry but very windy, not as bad as some reports I have heard form yesterday

    Having said that, an encouraging run. I reckon I lost about 2.5 weeks with the gout messing round with my foot and it takes me about double to recover so I reckon 5 weeks recovery and I am only 3 weeks in. Races coming thick and fast: 3 possible this week though I may only do 2.

  • AbbersAbbers ✭✭✭

    Morning all,

    KR - should have said before, thanks for the 10k training advice. 3 x 2 miles lined up for tomorrow.

    Gul - hope the leg continues to improve.

    OO-51 - nice 15.

    Jools - well done on yet another sub-40 10k. Good tune up for the Bupa 10k; is that an official PB attempt?

    Leslie - decent result given your mid-race issues! Hope the hammy and shoulder are OK.

    GM - speedy sounding 9 there.

    Poacher - 10th in a 40 mile race? Sounds pretty good to me! Put the feet away though...

    Minni - keep up the strengthening. Sounds like you're running well despite the niggles, so get that sorted and you'll be flying.

    Rennur - welcome back

    CC2 - windy & ill? Bank it and move on. You know there are better days to come.

    Lorenzo - good consistent running.

    PMJ - wind has more impact than rain I reckon. Quick time in the circumstances, and suggests you're well capable of quicker.

    But most of all... SJ's efforts in the FW. Great credit for completing, especially in horrendous conditions. A big feather in any cyclist's cap, and certainly not for the faint hearted. Recover well.

    10 for me yesterday at leisurely 8:20 pace. Starting my altered summer training regime today, and running to the pool for a bit of a splash at lunch. Gets in an additional hard aerobic session without trashing the legs, or that's the plan. Going to work on 4 runs, 1 swim (plus running to & from), 1 bike, 1 game of cricket per week for now. Will see how that goes.

  • AbbersAbbers ✭✭✭

    I'll just talk to myself... image

    1.25 mile run to the pool, 5 x 150 off 1 min rests, 1.25 miles back. Takes care of some upper body conditioning as well as CV work. Enjoyed the change from just running.

  • JoolskaJoolska ✭✭✭

    Humph.  Man flu has now materialised.  May be able to manage very easy running, but certainly none of the big sessions I had planned to sharpen up my leg speed between now and the Bupa 10000.  Off to sulk.

  • GerardMGerardM ✭✭✭

    Abbers - Hah, has been quiet on here today. Nice cross training! I would like to swim but I haven't got the time at the mo. Maybe in the summer months.

    Jools - I hope it's not as bad as you think!

    PMJ -  Oh so close but a very good time given the conditions. I loath the wind.

  • Thanks all for the feedback... much appreciated.

    PMJ, to your comments, I don't really care about the HM time... it would just be a stepping stone to a fast mara.

    I've always felt a bit sheepish about the MP workouts in P+D. My chattering monkeys at the back of my brain have always said things like, "ooh, you're sh!t -- 12 or 14 of MP has you beat... what are you going to do come race day?". Now, I'm always good with a ready excuse like, "I'll be tapered", but the chattering monkeys do nip away at me. 

    My last one (18 with 14MP) was somewhere in the range of "just right" to "maybe a little faster would have been okay". I certainly couldn't have done it all day, nor did I have any trouble staying on pace throughout. 

    Again, appreciation to everyone... you've given me food for thought. 

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