Sub 3h15



  • MsEMsE ✭✭✭


    race well. Push yourself to the max in every run and workout
    and you'll soon get injured or see your performances level off . Brian
    learned to control himself in training and now has his sights set on a
    new PR at Boston.

    As someone who has suffered through the maximal training scenario far
    too many times in my running career, I'm committed to controlling my
    excitement and training optimally, not maximally. Shouldn't you commit
    to doing the same?  



    - Training results outpace racing results.

    - Injuries pop up suddenly after you feel you're in super shape.

    - A string of poor workouts interrupts your string of
    amazing workouts.

    - Your racing performances quickly plateau and you feel "stuck" at a
    certain pace.

  • MsEMsE ✭✭✭

    From Greg Mcmillan image

  • OO54OO54 ✭✭✭

    Thanks for the tip PMJ, I'm now on the waiting list for Abingdon image

    Double session today, the first since my VLM training. 6 miles of hill work at lunch time, followed by an easy 7.5 plod this evening.

    I've been thinking about target for the next few months. I'd like to get my parkrun times back down to 18:30, otherwise junior OO is going to kill me over the summer when she's home fron Uni (she ran an 18:20 parkrun in Sheffield last week). And I want to keep my weekly mileage up for GNR, the Coastal Run, and potentially an autumn marathon. 

    MSE that's heavy reading- too hard for me, sorry I gave up... 

  • GerardMGerardM ✭✭✭

    Poacher - Loved your report and again well done for helping that chap who was in trouble.

    Gul - Nice photos, thanks for sharing them.

    Lorenzo - Well done on your 3k pb. Those short sharp ones take a few attempts to get near what you are capable of.

    OO - Hope you get an Abo place. It seems to be quite a popular autumn choice.

    MsE - Training as opposed to straining. I think most runners are guilty of that, I certainly am.

    Bike it - Getting excited for you now!

    Looks like I will be on the bench for a while. Got my blood tests & ultra sound scan  back and the bloods came back ok but the scan revealed I have swollen lymph nodes on both sides of my groin. That explains the Manchester blow up and I haven't been feeling at all well for the past week or so. I've been referred to a specialist and have taken time off work to try and recharge a bit. It's all very strange and hopefully will get it sorted soon.




  • Fish52Fish52 ✭✭✭

    Hope your feeling better soon GM and that your specialist gets everything sorted for you. Looks like you've got the right approach though - take its easy and recharge.

  • FreemersFreemers ✭✭✭

    Just caught up on the WP news - fabulous reports from both of you Poacher and Gul. 

    Gul - the start of your marathon was like one of those dreams where you are late for the start - what a panic!  Sorry it didn't quite go to plan, but a PB on a course like that is no bad thing.

    Poacher - fantastic to get that guy to the finish!  Well played sir.

    GM - sounds like you have some answers and hopefully the specialist can tell you more.  Take it easy.

    BI - very excited for you.  Might listen to the marathon talk episode when they did comrades, as it make the hairs on the back of my neck stand up, it's so atmospheric.

    Enforced cut back week for me (not that I'm cutting back from very much!) - just don't have a lot of time to get out there.

  • BirchBirch ✭✭✭

    Gerard - take it easy there - as you say, hopefully sorted soon . . . 

    OO -  cracking parkrun by your daughter 

    Inspired partly by the lovely weather, and partly by Gul & Poacher's exploits, I took advantage of a free day to drive out to the White Peak yesterday. 15 miles along the Tissington Trail accomplished, followed by a cafe stop on the way home ! Excellent  . . . .
    only downside is my calf  tightened badly on the drive home . . . 

  • GM, I'm never comfortable when the word groin is in a sentence.

    OO, I have never had to worry too much about my 3 daughters beating me: my eldest is the fastest (county level sprinter) and I beat her when she was in her early teens at a race of her choice so the next match up is at a race of my choice and she won't even finish 10 miles let alone beat me. Issue I now face is daughters boyfriends:  #2 is dating a 800m Cambridge blue and he may have the edge on me over 5k but luckily he has just announced he cannot come on our family holiday (Saturday parkrun outing) so we get a breather.

    5k last night: this was the second in a series of seven local summer evening 5ks. These are good social events (£5 for entry to the series and the hosting club puts on a spread afterwards) and also quite good as most the local names come out and you get a good race and a fair reflection of form. It was a bit hilly, but the first 0.75 of a mile is downhill and fast and even though the next 0.5 mile is back up, the mile split was 5:55 (with the downhill section about 5.1x pace). From then on, the hills were shorter and shallower so the next miles were mid 6s for 20:02 Garmin at the line but I expect the gun time will be a few second slower. 

    No big surprises, beat the people I would expect to beat and lost to those I would expect to lose to. Only thing is those lists are changing length with the years.

  • GerardMGerardM ✭✭✭

    PMJ - Indeed and sorry about that.image That 5k series sounds like a lot of fun and very good value for money. Good time on a hilly course and I'd expect you will improve your times with each one.

    I'm looking at the Jersey Autumn marathon entry as the preferential rate expires at the end of the month. No idea if I will be able to run or not but it's worth putting an entry in even if I just jog around the course or have to defer. One can only live in hope.image


  • GerardMGerardM ✭✭✭

    X-post - Cheers everyone and yes I will be taking it easy as I have no choice but to, it will do me good to recharge a bit. I think it's time I got myself a pair of wheels and start doing some cycling.

  • Gul DarrGul Darr ✭✭✭

    MsE - thanks for that article. I'm sure that's something I've done in the past, and need to continue to be aware of, but I think I managed to avoid that trap this time. It did cross my mind that I might have peaked too earlier this year though. I intend to go back to some pertinent sections of Lore of Running (still ploughing through it!) and try and put some of it into practice.
    OO - I'm on the waiting list too. I might need to borrow Poacher's vest with the white flagimage
    GM  - hope you can make a quick full recovery now you've had a diagnosis. Cycling sounds a good idea, but please don't defect!
    Freemers - hope you can find more time for running soon.
    Birch - You didn't try the return leg on the High Peak trail, then? Hope the calf is okay.
    PMJ - nice going on a hilly course. Sounds like a great series.
    I almost went out for a run to Tesco's this morning, but remembered I needed some petrol for the lawn mower. So I took the car and filled her up too. This is getting tough. I've even started making a schedule now...

  • G-DawgG-Dawg ✭✭✭

    Very interesting read the MsE. Will pass it to my mate who has blown up to some degree in all of his raced marathons. He's done a couple of training ones and performed brilliantly but not going for a PB. He does push it too hard sometimes. He's over 2 stone lighter and 3 years younger than me and is a runner's shape, unlike me. Physio said I have footballers legs. As I used to play a lot of football, I'd say she's right. image

    Good luck GM. Enjoy the battery recharge.

    Managed to get out for a cheeky 8 miles at lunchtime. Just ran on feel but worked the odd hill here and there. Average was 7.06 pace which is pleasing on the undulating course. Gmap-pedometer and Mapometer both measured the course at 8.36 and 8.4 respectively. My old Garmin 410 measured it at 8.14. It always measures short. I never change the stats as I know I have probably performed better than reported. It is frustrating, though. I wear it all the time now in the hope it will break and I can justify a new one which has both GPS and GLONASS for greater accuracy. Never mind.


  • SlokeyJoeSlokeyJoe ✭✭✭
    Hope that gets sorted soon GM!
  • PoacherPoacher ✭✭✭

    ((GM)) take care.

    Birch, you have got the bug - see you on the start line next year image  Did you feel at any point that you were running in the footsteps of giants?

    OO, Gul - Abingdon has one of the best transfer/waiting lists systems so you must both be in with a shout. 

    Not been for a run but Chelsea Flower Show yesterday was like gruelling XC with lots of TOTF.  Looks like I'm doing the Luxembourg HM on Saturday evening, which is good, but it will definitely be a sightseeing jog rather than a fast one.

  • GerardMGerardM ✭✭✭

    Thanks all. SJ - I'm looking to purchase an entry level road bike. Would be grateful for any recommendations. Budget is about £300 which is probably a limiting factor but I don't really enjoy cycling but I am keen to give it a go. Thanks!

  • Gul DarrGul Darr ✭✭✭

    GD - another nice lunchtime run, Sir.
    Poacher - yes, I hadn't forgotten about Luxembourg, but thought it would be rude to mention it before you! You are just one crazy kind of guyimage Mrs GD will be envious when I mention that you were at Chelsea yesterday, although she knows in reality she wouldn't enjoy it because of the crowds.
    GM - thanks for reminding me why I won't ever be crossing over to the dark side!
    It seems unlikely that White Peak will be appearing on Power of 10. Previous years are not on there. Although the results have not been officially confirmed according to Matlock AC website. Would VLM still accept a sub 3:20 for a GFA entry? How ironic that would have been to get sub 3:20 and for it not to be recognised! However, I have checked my previous PB and it was 3:30:46; so even gun time gives me a 21 second PB image

  • OO54OO54 ✭✭✭

    Gerard M- I have no idea how serious that is, but sorry to hear about your problem. As you say, no choice but to rest. Take care and do consider the bike!

    Birch- you hurt your calf driving? You really should stick to running!

    Gul looks like another potential thread smackdown image. I actually got a really nice message from Abingdon telling me I'm 150th on the waiting list, but not to lose heart- I may still have a shout. I actually quite fancy it now...

    PMJ- congrats on the 5K time, which sounds consistent with your parkruns. The boyfriend of junior OO beats me now over every distance up to half marathon- he's a very good fell runner. We knew him when he was 15, and I used to kick his backside every weekend at parkrun- but I haven't got near him for over a year now- which is very annoying as you can imagine.

    I had a pacey 4 miler today and fly back to Blighty tonight. Looks like it should be high mileage week.




  • PoacherPoacher ✭✭✭

    Gul - it's up to the organisers to come up with confirmed results with chip time, which will give you the faster PB.  The issue of whether VLM would accept WP results doesn't arise at this stage. Incidentally, the guy who won this year also won in 2015 in a time almost 10 min faster - which shows again how c*** conditions were last w/e. As for Chelsea, for us it's a work trip but it's v busy and I think MrsG would be pining for the hills after a bit. 

    4.6m run tonight - legs still a bit rubbish, but at least there are no more marathons on the horizon.

  • SlokeyJoeSlokeyJoe ✭✭✭
    Hey GM.


    1) really scout around and for 300 you might be able to pick up an alloy frame with Shimano Sora group set on it in a sale (maybe even a carbon fork if you are really lucky) - helpful if you are a weird size. Downside is you might spend weeks searching for the right thing to come up and best to look in the autumn rather than now

    2) you could try to pick something up on eBay as a second hand option which would get you a higher spec bike for the price but beware of having to pay for new tyres, cassettes, service etc on a higher spec used bike - soon adds up (a recent service and new cassette on ONE of my 3 bikes cost ??280 last month). Keeping it cheap and cheerful is a lower cost longer term option - if you get the bug you can always reinvest in a superbike in a year's timeimage

    3) cheap and new options are very few at that price point but this one seems to get good reviews and looks like great value

  • Off topic, but just seen there are tickets available for this year’s Six Day London: 25 – 30 October. I'd quite like to go but will struggle to find anyone else in my family to go with, so was wondering if anyone else fancied a night out watching silly buggers pedal ludicrously fast round the Olympic track? Seem to be a few cyclists on the thread.

  • SlokeyJoeSlokeyJoe ✭✭✭
    Bit far for me to come PMJ but I had a great time watching the Nationals a couple of years ago at the Manchester velodrome - very entertaining! My Mrs and the kids enjoyed it too and they'd normally have zero interest so makes for a good family trip out.
  • Leslie HLeslie H ✭✭✭

    Gm- take care and get well soon.

    Birch- bit late for whitepeak we could have had a 3 way forum  smackdown image

    PMJ- nice 5k 

    Poacher another half great stuff.

    Had a race myself tonight Buncrana 5k :

    6:28, 6:30, 6:36 then 5.10 for the last bit ,miles 1 and 2 felt good and ran along side another club runner lady but at 3 mile  she left me for dead as the wheels started to fall off image , clawed back the gap though and put in a proper sprint to catch her before the line image

    19:56 on the garmin no mat at the start so might just scrape a sub 20 when results are out.

    #Not too bad for no speedwork image

  • Not bad at all, good outing there Leslie

  • GerardMGerardM ✭✭✭

    Leslie - Well done. Nice speed! It's coming back nicely.image

    Poacher - Good man for signing up for the half. I would imagine you would get to see quite a lot of it running a half?

    G-Dawg - Still running strongly, good to hear.

    Freemers - Hope you can get out a bit more soon.

    Birch - Nice to be able to run up there after Gul and Poacher's recent outing. Shame about the calf though. How far was the drive there?

    OO/Gul - Fingers crossed re Abo.

    SJ - That's very helpful, thanks so much. I really have no idea what I am doing when it comes to bicycles nowadays and to think I used to have a Chopper, BMX and Raleigh Maverick MTB when I was a nipper. Spoilt rotten I was and used to love buzzing around with my pals when I was a kid. I was never a strong rider though. Was very skinny and a bit less well built than the other lads. Who knows I might just get the buzz back. I think cycling up the Alp's from Morzine to Avoriaz in 92 put me off but coming down was cool!image

    Appointment to see the consultant Moses confirmed for June 9th, so not too long to wait to see what he has to say.




  • PoacherPoacher ✭✭✭

    The idea of GM or any other cyclist eyeballs out on a Raleigh Chopper is v funny indeed (for those born too late to remember, have a look at a pic of what was the iconic bike for 70s schoolboys)

    Leslie that's more than decent off limited training

    SJ - thinking of looking at a road bike too - are there a few key factors such as weight that one is looking for in the lower price brackets, or just a good all rounder? Is it worth spending on carbon frame or are cheap carbons less good than similarly priced metal frames? My MTB is an indestructible beast so a lightweight alternative seems tempting. Thoughts welcome.

  • Gul DarrGul Darr ✭✭✭

    OO - I had an email from am too and it said there are over 180 on the waiting list.
    Poacher - no, the question of GFA for VLM doesn't arise at all from last w/e!
    Leslie - good work there.
    Bikes? I know nothing.

  • PoacherPoacher ✭✭✭

    Gul/OO - given the fairly lengthy waiting list at Abo, might be worth looking at Chester which appears to be a reasonably fast course too. Oct 2 is the date. 

  • BirchBirch ✭✭✭

    good speedy 5K s  Leslie, Philip  . . .

    Gerard - about 23 miles drive to WP (Parsley Hay, just beyond Monyash)

    calf allowed 5 miles yesterday to follow up the 15 (still can't decide if legs up to ano mara campaign)

    off shortly to meet buddy for another slow/steady jaunt  . . . .    

  • SlokeyJoeSlokeyJoe ✭✭✭
    Ooh- bikes!!

    For lower price bikes you are confined to an alloy frame and the weight is always going to be more than ideal - a few hundred quid will get you a built bike at about 10kg - 5K will get you one at 7kg. Weight of frame and going up levels in componentry shaves a lot of weight off. However, unless you are riding a lot of hills you won't notice a huge difference other than the pick up in speed. Over a 10% gradient weight really becomes a factor but you can offset this by not eating as many pies! Worth investing in a bike with a carbon fork to take some vibration out. There are loads of reviews out on the magazine websites and on bikeradar that give an idea of which bikes are available for each price bracket.

    Think about what you want it for: commuting - go for comfort and a hybrid type bike, cross training - go for a relaxed set up road bike, sportive riding - invest in a good frame and upgrade bits like wheels / components over time, triathlon - invest a bit more in a more aggressive bike with some aero qualities and a decent group set like Shimano 105 as minimum.

    You can get a decent carbon bike for a grand from somewhere like Planet X or Ribble with OK wheels and a good groupset. More mainstream, Boardman bikes stocked by Halfords always get good reviews too.

    I started with a ??1200 Giant TCR on Shimano tiagra (basic-ish groupset) and used this for a couple of years including for an IM. Then wanted a more aero bike so bought a Cervelo P3 on Dura ace groupset (top of the line) tri bike for racing, then wanted to upgrade my road bike so picked up a Cervelo R3 with electronic groupset and relegated the Giant to the turbo and for mucky winter rides. Then wanted to upgrade the tri bike wheels etc etc etc. It never ends!

    Cracking 5K Leslie - great to see you running well and injury free.
  • G-DawgG-Dawg ✭✭✭

    Bikes: As a kid I had a Chopper and a BMX. Loved it. I too was a slight lad and didn't share the prowess of my mates who were far stronger. Have made up for it now though!

    Last year I did the Ride London 100 and treated myself to my first road bike. I couldn't quite get the fiancial justification right in my head to get a decent carbon frame model so had to settle for an aluminium frame but with excellent spec. I went for the Giant Defy 0 It has carbon forks, seat post and pedals but my bike chums told me the important bits were of a very good standard.

    It has Ultegra brakes and shifters (22 speed) with 105 front mech and Ultegra at the rear. It's a fantastic bike, really pleased wit it. If that spec was on a carbon frame it would be £1400 -£1500. I've annoyed my carbon framed pals by leaving them for dust up hills and taking their Strava records.

    It was £999 but I see it as future-proofing myself, I'm only a summer rider so it will do me just fine.


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