Sub 3h15



  • GerardMGerardM ✭✭✭

    Well done Speedy. That's a good time off such volume in the previous 3 days! A holiday for training! That's dedication!

    Lorenzo - Sounds like a fab choice of destination. My sister went on her honeymoon there 10 years ago.

    Bike it - You found 100 rand!!! Go and buy some braai hout to keep you warm!image

    TH3 - Crikey that was a late finish.

    I've been getting plenty of prep in for my up and coming marathon in Medoc this September but I should really start doing some long runs and less wine drinking as that part of training is well and truly covered.image We decided on our fancy dress theme and it's 14 of us (8:6, female to male ratio) dressed up as brides. Thought about asking my ex for a lend of her dress but I'll look on e-bay instead!image

  • Yes, big miles piling up in here. I just finished a 69 mile week and have 240 so far for the month. I seem to have adapted to the higher volume weeks after a slow ramp up. Foot is much better too (thankfully!). Had a nice break from the heat the past 3 days, but tomorrow the furnace is back on.

    Also, Gul, hope you're feeling better and good luck at the doc Leslie. And Birch, we must find your mojo! I bet it's close by...

    And much great racing going on here!! GM, you fast devil, what is your marathon target (or is it still too early to predict?)?

  • MsEMsE ✭✭✭

    Happy holidaying, Lorenzo and family. Borneo sounds lovely.

    Tony - top plugging away. Keep on fitting it in!

    speedy - congrats on finding your form again and the medal. Glad you are well and truly back.

    Some nice miles from you, Jools And OO. Another impressive high mileage week VTr.

    I am wondering if I can get up and function today as I ran 43 miles on no sleep and fuelled only by cake and Bounce balls over the weekend up in Catton at the Thunder Run. That brought my weekly total to 74 miles and I really hope my body doesn't mind. I have lost a toenail. 


  • Gul DarrGul Darr ✭✭✭

    Apologies for the flying visit this morning. Overslept by nearly an hour and want to get some decorating done too before I go to work! Hopefully catch up during coffee break. 8 miles tempo run d&d this morning @ 7:04 m/m. HR avg 166 and max 205 - more believable this time as it was a hard effort towards the end.

  • Gul DarrGul Darr ✭✭✭

    GM - good holiday racing - welcome back. Will you be training in your race day kit?
    Leslie - hope tomorrow's appointment with the specialist is positive.
    OO - good place for a hill session, Sheffield. Solid parkrun.
    GD - all the best for the cycling event next weekend. You can concentrate on the running afterwards!
    Birch - I'm sure those legs will be OK. I find I get all sorts of aches and pains when I stop running for a couple of days! And still another 20 miler bagged.
    Bike It - how much is 100 rand note worth?
    TH3 - nice late long run.
    Lorenzo - sounds like hideous conditions for running!
    Speedy - bronze medal after 34 miles in three days is impressive.
    Jools - well done fitting all those miles in during a busy weekend.
    VTR - cracking mileage and pleased to hear the foot is much better.
    MsE - nice tally at the Thunder Run but disappointing toe-nail countimage
    No sign of that hamstring niggle since Friday so sounds like it was nothing to worry about.

  • Some great running still being done on here even though it's not mara season!

    Nice to add another medal to your collection Speedy.

    I wish I could get a disappointing 1.23 half marathon Badbark. Looks like you have got a busy few month on front of you.

    Well done on the Thuder Run MsE, hope you didn't get too wet and nice mileage for the week.

    Been on holiday in Norfolk last week and got some good beach running in - tough on the glutes! I can sympathize with you Tony on your late night run. I did 21 miles last Friday night and got back home @ 12.30 am. had to go out late as we were traveling the next morning to Norfolk. Brought my total for 7 days running on the trot to 91 miles.

  • Whoa, KR!!Big miles there. I've never cracked the 70s so am duly impressed. Are you training for an ultra? Or just going full Forest Gump?image

    MsE, impressive miles for you too. Hopefully your body takes them in stride.

    Gul, nice fast run. That's pretty good if you can get your HR to 200. 166 ave is also pretty good for 8 miles. You can start dialing in your HR vs effort/pace as you get ready for the next marathon. This could really be a nice metric for you on the day to keep everything between the lines early.

    I went out for a subLT run today against my better instincts. It was 82, sunny, w/dewpt of 69 F. Let's say I finished w/everything, including my shoes, soaked. My garmin wouldn't fire up so ran naked (I was like a junkie in need of a fix!). But afterward compared my numbers and hit my pace perfectly. No idea of HR, but despite the heat, legs felt great. But on the cool down miles started getting a little light headed. Now am feeling a bit done as I sit in my (cool) office. D&D though...

  • OO54OO54 ✭✭✭

    Rest day here to ease my sore hip- I'm amazed at the high mileage going on here...

  • Bike ItBike It ✭✭✭

    Good ultra running MsE - it sounds like you had fun. Particularly I liked the idea of a cake fuelled run. How did you manage with the stop/start nature of it?

    Good to see VTr and KR getting the volume up

    Well done Speedy - that really is brilliant to get a medal at a national champs.

    100 rand is the equivalent of just over 5 pounds Gul.  Just under the minimum daily wage for some, keeping a family going for a day, a drop in the ocean for others.

  • GerardMGerardM ✭✭✭

    KR - Very impressive holiday running stats. You must be very fit at the mo.

    Jools - Impressive mileage also. Very envious you got to see the DL. Did you see Mo?

    VTr - Nice to see you enjoying a bit of warm running. My marathon in Medoc in September is a fancy dress fun run around the vineyards so no time constraints as such. Will be nice to blow off some steam and have fun with 13 other like minded people. I am undecided about doing a proper Autumn marathon per say. The easy option would be local in October but it's stil tricky for me trying to find the balance between running for enjoyment and more serious stuff when I have to discharge my fatherly duties. That's my main priority at the mo, as well as having fun of course.image

    Gul - Good point re training in the dress. I didn't even think about that.image Great to see you enjoying your running and your HR stats.

    MsE - You seem to be racking up the miles in the holidays. Nice one!

    GD - Good pacey return to running after your 2 week break. Work sucks!!image

    6 Hilly miles for me tonight. Felt it at the start after the last two weeks of shenanigans and mainly flat running every other day but dialled in after about a mile and managed to keep it honest at just under 8mm/4:58km pace for the 1st 3 and then got the rhythm going and did the 2nd half 3 mins quicker albeit more downhill than up. Felt good and my recent knee trouble didn't seem to bother me at all, although it was in the back of my mind as I ran down some of the hills on the way back. All in all a very satisfying run.

  • SlokeyJoeSlokeyJoe ✭✭✭
    Great stuff Speedy, and fantastic mileage too (and from KR)

    VTr, weather is rubbish here so you get zero sympathy....!

    Well done MsE, how did your team fare?

    I cut my long run in half yesterday, I was going one of those fantastic free flowing runs on the fells and felt great then my hip seized up on a downhill section - not sure what happened to trigger it but I ended up walk/limping home. A few painkillers seemed to sort it out.

    2 hrs on the turbo at lunchtime and then a swim run session in Windermere tonight with my race partner: 500m run/ 500m swim, then 3loops of (500m swim and 2k run) with a 300m cool off swim at the end for a very enjoyable 1hr15min session.
  • Gul DarrGul Darr ✭✭✭

    KR - that's a very impressive total mileage for 7 days! Whereabouts in Norfolk did you stay?
    VTr - very rarely have to contend with those sorts of conditions - good effort. 
    Bike It - that's a sobering thought. isn't it?
    GM - nice return to hilly running.
    SJ - ouch - hope the hip is okay today.
    14 miles d&d at the usual time (didn't oversleep today), but more decorating and no time to post earlier on. A nice gentle easy run averaging 8:23 m/m. Cheap HRM went haywire again, I presume, and gave a max reading of 225!

  • SlokeyJoeSlokeyJoe ✭✭✭
    Are you part humming bird Gul?

    Hip better thanks, no ill effects from yesterday and currently on a spin bike with no issues image
  • G-DawgG-Dawg ✭✭✭

    SJ - Hope that hip stays OK. Hip flexor and ITB stretches may help?
    KR - mental mileage, considering my July total won't break 40! image
    Nice easy 14 mile Gul. Perfect warm-up for decorating.

    Dragged myself out of the office to do some sort of 5 miler at lunchtime. Mojo is real low right now but a few short runs may help. Decided to do 3 miles off, 2 miles on alternately. Splits were, 6.59, 6.20, 7.16, 6.23, 6.58 - 6.48 avg pace.

    Happy with that session. I think cycling hard over the Surrey Hills has helped maintain leg strength and CV despite my lowest mileage running month for over 2 years. Will get back to it properly next week.



  • SlokeyJoeSlokeyJoe ✭✭✭
    Speed session tonight! Felt stronger than last week's near vomity experience and managed an extra rep. Could've done more but thought I'd be sensible and absorb what I'd done rather than risk it. Pleasing session. image

    Good work on reigniting the mojo GD.
  • OO54OO54 ✭✭✭

    My eldest is moving to London  for her first job out of university. Rentals in London have come as a serious shock. Any suggestions on areas or how to get affordable accomodation welcome.

    Double session here 10.5 in total

  • Bike ItBike It ✭✭✭

    Session done - 5x2km at 10km to 5km pace.  Wanted sub4:20 per km and they all came out in the range 4:17 to 4:06 so happy with that.  The sessions are definitely getting harder week by week though - still I'm getting fitter.  Onwards and upwards.

    Not sure about London OO - I thought the modern trend was for kids to move back in with their parents after graduation.

    Good to see your good session SJ too

  • OO54OO54 ✭✭✭

    Bike it you obviously have not understood that OO = over and out....

  • G-DawgG-Dawg ✭✭✭

    OO - how about a bit further out in the commuter belt? Here in Woking the train takes just 23 mins to get to Waterloo. Not sure how rents compare round here to the centre of London though.


  • Gul, I think you might be part hummingbird...or perhaps need to upgrade the HR monitor!. Nice MLR BTW.

    GD, that's a pretty wicked (good) run for so little time on feet lately. Impressive.

    SJ, good progress and glad the hip is better.

    BI, seems you've turned a corner this year. Nice speed work.

    OO, nice double. I was hoping to sneak out tonight but instead got stuck doing the final lice treatment on daughter (and paranoid check on wife). Got 10 in earlier in very hot conditions. Snuck back into work after sporting the drowned rat look. Very nice run though. Legs felt great w/brisk cadence. Think I'm getting  used to the heat a bit.

    Also, forgot to mention, turned 42 last week. Not slowing down yet as my running and fitness seem to still be improving. I haven't raced since October though so need to find a couple of races just to see where things are at before the marathon in October. Hard to do though w/kids' activities every weekend morning when most races are happening. Wife and I usually divide and conquer...

  • Gul DarrGul Darr ✭✭✭

    SJ - pleased to hear it.
    GD - that's a very speedy session.
    OO - not an enviable position.
    Bike It - progress continues.
    VTr - hope you can find some suitable races.
    This morning's session was lots of laps of the field with some strides, but when I got there I discovered the GPS watch's memory was full and I couldn't figure out how to clear it. So popped home (0.19 miles away), to get the manual and had to climb over our garden gate as the handle wasn't working. Anyway, I got it sorted in the end and did 7 miles easy warm-up (8:50 m/m and avg HR 140) and 5 miles with 10 x 100m strides @ 8:06 m/m HR 154.

  • BadbarkBadbark ✭✭✭

    Leslie – I hope you have good news about your knee

    Birch – I hope your niggles clear up but well done on the 20 when you were not feeling 100%

    Tony – Good 18 miler banked

    Lorenzo –Nice holiday running. Enjoy!

    Speedy – Great running and congratulations on the bronze bling especially after the 24 miler

    Jools – Good busy weekend and hope you enjoyed the Diamond League

    MsE – Great cake fuelled mileage

    KR – Nice beach running and an excellent late night 21 miler!

    GM – Great 6k in challenging conditions.  Good hill session and good to read your knee problem is easing

    GD – Glad your mojo is returning with a good session and your hamstring is giving you no more problems

    SJ – Glad to read you had a good speed session and your hip is better

    OO – Excellent Parkrun and double session

    Bike It – Great interval session

    VT – Good session in the heat. Belated Happy Birthday. I’m 45 and still running PB’s so you should have plenty of years of improvement yet.

    Gul – Good 14 miler but it sounds like you’re a Garmin slave after today’s antics! J

    My planned 23 miles at the weekend with 10 at MP + 10% turned out even better. I ran the first 18 miles averaging 7:40 pace then straight into a Parkrun averaging 6:10 pace. This was due to getting competitive racing a few guys for 2nd place which I won with a sprint finish. J Then another 2.5 miles home at 7:20 pace for 23.5 in total with the 7:20 pace feeling easy.

    I totalled 83 miles last week and will be close to 90 this week before I start tapering for the Donegal Marathon. I had a good 11 mile session this morning including 5 x 4 mins all under 6 minute mile pace. I’ve 5 miles to run back to my car tonight and 15 miles tomorrow including half at MP + 10% (7:20) P&D style.

    I’m running the Cookstown half marathon on Sunday and plan on running about 6 -7 miles before it for a 20 mile total. Then I get a well-earned rest day as the taper begins. Although my rest day will include a weights and abs session.


    Lorenzo wrote (see)


    Badbark - I'm knackered just reading that schedule. What's the top target for you over the next few months?


    I’m not targeting any PB’s for the rest of the year due to running 4 marathons in a 9 week period. However, I might try and run a sub 3 in all of them weather and course profile permitting. Once I recover from the last of these I intend on working on speed for a few months before going long again and targeting a 100k next year.

  • AbbersAbbers ✭✭✭

    Hello world,

    Just popping in to say I'm still here; the new contract has rather been distracting me from posting, but still doing a bit, targeting Oxford HM in October, playing cricket, all the usual summer stuff. Will make more of an effort to read back over the last 6 weeks' postings and get back on more regularly.

    Good to see the usual suspects doing the usual things!

  • JoolskaJoolska ✭✭✭
    OO: no great tips. Mr Jools is currently on secondment to London but he negotiated a very good relocation deal... I think house sharing is the only other realistic option or possibly somewhere just outside and commuting.
  • BirchBirch ✭✭✭

    Nice faffing, Gul . . . . .
    belated b'day greetings, VTr
    great stuff from Badbark as usual - belter of a session with the parkrun . . . .

    my "disjointed" 20 at the weekend has context now - slept until 10am Monday (usually up 7 latest), then by 11 felt so cr*p had to lay on sofa, and awoke at 2pm !!  Felt like bad hangover, but no alcohol taken over weekend - must have been fighting some lurgy or other. Bit better y'day - managed steady 7, this morn 6 mile with tentative "tempo" efforts. Hopefully back on track now . . . .

  • SlokeyJoeSlokeyJoe ✭✭✭
    Happy birthday VTr image

    That's good news Birch! Rest up.

    Your watch woes are quite entertaining Gul...

    Good stuff BB. How is your frame holding up with the mileage and intensity?

    Can't help with London rental info OO but my eldest is off to Bath in September to start his PhD and has had to house share there to make ends meet. Should've been a slum lord!

    Hi Abbers!!
  • Leslie HLeslie H ✭✭✭

    VTR- nice miles  and good ageimage

    GUL- I thought you had fallen over the gate -get it fixed 

    Badbark-90 mile weeks ,racing and talk of casual sub 3's you are on the up !image

    Birch- back on track

    Tuesdays consultant appointment was cancelled but nobody told the hospital staff or me on duty so sat about for 1 1/2 hrs waiting image I had even been checked in twice !


  • Leslie HLeslie H ✭✭✭

    Back down today:

    I have ..Tendinitis/ bony growth near/at tendon/ fluid on knee but cartilage/ crutiate ligament all ok


    1 targeted... physio least worst option !

    2 Steroid into knee with possible tendon tupture image..Waste of time I think ! fix symptom not problem 

    3 Drill in through tendon /sand down bony a bitimage patch me up ..3 months out again ..might work who knows image


    No running for now and see physio in 2 weeks to address quad weakness etc using hospitals own physio this time image

  • Gul, you are developing a relationship with that watch. Good entertainment for us. And nice session despite the technical delay.

    Birch, sounds rough over there. Glad you got some rest and are feeling a bit better. Rejuvenating thoughts headed your way.

    Badbark, incredible session! You are a fitness monster right now. And glad to hear my ceiling is far off yet!image Good luck finishing this grueling week and enjoy the taper (why do I suspect you won't enjoy the taper?image).

    Hello Abbers!

    Leslie, sorry to hear the news. But at least you know what the problem is. I'll have faith you can get help to correct it!

    Another hot run today. Felt really good (surprisingly) again. Wonder if I didn't just get a fitness shift smoldering amidst all this heat?

  • SlokeyJoeSlokeyJoe ✭✭✭
    Oof, physio sounds like it's worth a shot before anyone starts drilling into you Leslie - ouch
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