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Sub 3h15
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I'm a bit slack in posting these days but following the great work going on- just been too busy at work these last days.
BB I think you come here to tease us with your crazy posts- hopefully you can come more regularly so we see how the ambitious campaign goes. I wouldn't put it past you to achieve it...
Well done Lorenzo and to junior, you are both flying.
I had a good parkrun with 18:24. After a sluggish start I powered to a strong finish.Better still junior 2 (my middle daughter) set a massive PB of 21:20- she is coming on strong.
I'm in Keswick this weekend and need 14+ tomorrow to reach 50. Sympathise with your run Abbers- running in the Lakes is tough and never flat.
Poacher remember Coastal entries open Sunday morning!
Hi all, I'm aiming for around 3:15 in London in a few months assuming training go's to plan.
I've not run London before but have run 3 or 4 trail marathons and a 38 mile ultra this year so I'm hoping that will have provided a decent base. I'm slowly putting the miles together with a 17 planned tomorrow and increasing the midweek long run.
I was actually picked to run the multistorey marathon but pulled out of that and SDW50 to train specifically for London
For those that are aiming for 3:15, what do you feel your 5k10k or Half time needs to be to make 3:15 realistic?
Gul - Haha, saw what you did there! It's a totally bizarre event. A friend of mine recently relocated to Dubai and they have all sorts of odd events out there, one being a vertical race up one of the huge multi-storey buildings which involved running up lots of stairs. It's something different I guess and appeals to all sorts. I prefer the road personally and quite like fluidity of movement when running as opposed to that sort of thing.
Abbers - Great LR banked there on a challenging route.
Leslie - Excellent news re your return to running and sensible too.
Lorenzo - Very tidy parkrun indeed and an excellent WAVA. Congrats to Junior, he's got the talent and more importantly, the drive to do well. Enjoy Rocky. I love the first few movies and recently told my son about them. I was a big boxing fan when I was younger.
OO - You've sired another one! NIce one and very good parkrun too. Well done!
MsE - Sounds like you have a plan. We're all rooting for you and your ankle.
Dazzal - Welcome on board. Sounds like you're doing it in reverse with trail marathons and an ultra behind you already, that is assuming London will be your first road standard marathon? What sort of times have you run for the shorter stuff? Are you following a specific marathon training plan?? I'm not the man to really give advice on marathon running but there are loads of guys and ladies who are, so stick around and you'll learn loads.
Hey Gerard, I've never done anything conventional
I've run Brighton marathon twice (in 2010 and 2011). 2010 was my first ever marathon and I ran it in fancy dress but I ran it again the following year in 3:50 but just didn't train anywhere close to properly.
My coach has sorted my training plan so it's just a case of doing as I'm told
I'm doing up to about 60miles a week made up of intervals and tempo runs with a midweek long run. The biggest difference is all my training is on the road now where as normally it's all off-road and hills. PB wise they are a bit weaker than they should be. 5k wise I'm running about 19:30 at the moment but I don't race very often and when I do it's usually offroad.
I've been readying the thread already getting some ideas
Lorenzo nice parkrun
MSE some progress at least
ABBERS nice 18
0054 nice fast time
DazzaL I'm going to say 10k of 40 mins and 1/2 mara of around 1:27 for a 3:15 mara ,having ultra endurance you might get away with less
6m easy this morn but only got 5m and had to walk back ...
DazzaL - welcome on here. Sounds like you've already got some decent endurance and a well structured training plan in place, especially with the benefit of off-road mileage. I went sub 3:15 just after going sub-20 for 5K for the first time; my best 10K at that point was around 41:30 and it took me another 18 months or so to go sub-40.
As for 1/2 mara times, my best had been 1:31 although I was down to 1:28 about 6 months after - I'd say that if you're sub 1:30 and you've got the endurance then you're easily in good shape for a sub 3:15 as long as you're sensible on the day.
GM - I'm not a big boxing fan, but I still get hairs on the back of my neck with his run up the steps of the Philadelphia Museum and I think of that bit every time I have to go up some steps on a run. I also remember being very disappointed when I was told that I couldn't run onto the stage to the Rocky theme at a company conference a few years back!
Great parkrunning from OO no.2 - sounds like you might be up for some sort of record for family performances.
15.5 miles, together with a progressive effort for the last few miles, on my Box Hill loop this morning. Still pretty cold down here, although when in the sun it was very pleasant.
Brings me up to 40 miles for my post-Ultra week.
Hi all -
Gul - good to get the inaugural 2017 MLR done, I'll bet ?
MsE - best of luck with the rehab (hope you are not benched too long) . . .
Abbers - nice 18/50 numbers
Lorenzo - solid week to follow the ultra - good work, and great work from junior - always a brilliant day at the English Schools XC
OO - fine outing at parkrun, and splendid PB from jnr #2
Jools - excellent 97 in 9 - a more modest 67 in 9 here (up to yesterday), but a step up from recent weeks, so happy with this, and interestingly, the VoGit legs seem fairly happy, running daily after last Sunday's "seizing up" at the end of the 18.
Have 20 planned for Tues - will then decide whether to join my daughter at Manchester . . . .
Plans had to change this weekend. Originally I was on a hard effort parkrun on Saturday and long run Sunday but the club were putting out calls for vets at the XC on Sunday and we are chasing the win so long run became XC and parkrun was eased off.
Yesterday was a wonderful clear and frosty morning so a couple of miles warm up and check the conditions underfoot (mostly OK, some big frozen puddles on the path but very little black ice which is the dangerous stuff) and the parkrun. Plan was to treat it as a tempo and a 6:26 first mile was about spot on (I am normally 6:12 for that mile) and then a 6:30 which includes a drop down to a playing field and steps back up so again good, but the last mile was 6:12 as the male ego cut in to ensure I finished ahead of a bunch including first lady. 19:42 overall which is good and I hope that when things warm up and I can get a serious crack at it I'll get closer to 19 and maybe see an 18.xx. One humorous moment when a guy who was working hard ended up between me and the first lady and we were chatting away, she saying she had been ill all week and was going stir crazy and had to get out, me saying I was racing tomorrow and was taking it easy, and he just puffing and blowing in the middle.
Today was XC. -8 degrees recorded on the course overnight and everything was rock hard. The course follows a lot of tracks through woods and they are traditionally deep mud due to tractors and other agricultural machinery churning them up so frozen solid they were just ankle traps. I warmed up over the fist part of the course and knew a fast start was needed as the start was across a field and then onto a track with really only a single good path down the middle between the ruts on the side. Seems everyone else had the same idea and I was quite far back after the initial charge and well out of position but not much I could do about it so settled down and let the first mile pass in 7 minutes. The pack started to stretch out so I picked the pace up and started to pick off runners ahead of me. Very much single file tracks so passing was all about a quick dash off the easy line and then back in. Mile 2 in 6:54 (these times are all from afterwards, XC I just race with the Garmin recording but pay no attention to it other than then mile beeps which tell me one more mile done, one less to go) and then a bit of mucking about with the route dipping down to cross a river only to cross immediately back. I don't like that sort of thing today's course was plenty technical enough without adding artificial barriers and XC, in my opinion, is about making the right path choices as much as it is about running. Mile 3 7:38 and then back onto the tracks for 7:04 4th mile and 7:11 5th mile.
The start was a big downhill and so the uphill had to happen at some stage and the last 0.4 were back up the hill. Really slow work and I thought I would drop places but it worked out about even, some passing but some passed. Dash for the lien and all done.
61st overall and 7:13 average pace but an enjoyable outing. Will now have to wait to see what the results are.
Ooof, tough day for me at the Farnborough Half. I was planning to use it as a MP run and so hoping for 1.24/1.25, but finished with 1.26.45... I guess the legs are pretty bushed from the big miles recently and having done the tempo run/race on Thurs (schedule said to do it on Tues) but still a bit gutting that MP was so much slower than hoped for! Ah well, cut-back next week, so I shall see what it brings.
Nice weekly mileage after the ultra Lorenzo. You are good at making these quick recoveries. Time to build in some speed I reckon to get that sub-3.
Nice effort and report from PMJ. Let us know what the final scores are!
Jools - great effort off the back of those miles. Don't underestimate how much they weigh the legs down for a race effort.
Welcome to DazzaL! Sub-3:15 seems within reach - your endurance won't be in question so as long as you can manage a sub-90 half comfortably, I reckon you are in with a fighting chance as you will have the pacing ability.
Hope the ankle is on the mend MsE and you get chance to use your birthday present soon.
I'd be very happy with a 1:26 HM Jools!
Good XC and PR'ing in tough conditions PMJ.
A good step up in the miles Birch.
Excellent speed at the PRs from OO and Lorenzo (my best Park Run was 19:20 - this was just before my 2:58 marathon
)
Take it easy Leslie.
Welcome Dazzal - a little madness helps when it comes to marathon training - sounds like you have enough short distance speed for a sub 3:15, you just need to work on the conversion.
Good milestones Abbers.
A glorious day here today, frost on the tracks and sun in the sky. Long run of 22 miles scheduled. The original plan was for a time on feet run but the legs felt surprisingly good on the off so a progressive 22 miles in an average 7:31 m/m, with the last 5 miles in 7:13 m/m. Nice run to get under the belt, bringing up 76 miles for the week. Just need another three weeks of similar training and then we get to test the legs at Wokingham HM.
Who on the thread is at Wokingham? I hope to get a pacing slot there so may be there in "official" capacity.
SBD, where did you do that long one?
Lorenzo - It's a great movie. Nice build back up week after your ultra.
Birch - Good to see you getting in some nice mileage. I hope you do run Manchester with your daughter.
Dazzal - It's always tricky trying to predict what marathon time one can run based on shorter distance times but you seem to have a bit of speed and a bit of endurance already but marathon running for me is more about getting through a campaign uninjured and banking plenty of key session like LR's and MLR's plus strength work. It's not something I've ever managed but many others on here have.
PMJ - Nice running at the parkrun and XC too. I enjoyed your report.
SBD - A big weekly total and a cracker of a LR.
Jools - Nice time for your half, I wouldn't worry too much at this stage of the game. You've done some big miles of late, they're bound to have an effect on your legs.
Zero running here for the w/end and sub zero temps a.m. but lovely and sunny.
PMJ nice bit of racing.
Jools nice time anyway
SBD cracking 22 and big week
21m last week with 6 very slow ones this morn ,cold here -3c
Leslie - glad to hear you're off the bench, but be careful! Oh dear, too late by the sound of it. How are things today?
Lorenzo - I guess the only advantage of a multi-storey car park mara rather than a hilly one is that I would be able to have specificity in my training! No chance of me ever signing up for one though. Good MLR on Box Hill!
MsE - hope the physio can work some magic today. Have you got an appointment with the specialist yet?
Abbers - promising 18 miler; well done.
OO - good parkrun outing from the OO family again.
DazzaL - welcome to the thread and good luck with your VLM campaign. It's got to be a million times better than the car-park mara! SDW50 sounds like a good, if tough, one though. I think it might be worth considering doing some of your training off-road until your body adapts to the road.
GM - I guess in Dubai it might be preferable to be indoors just for the air-conditioning!
Birch - yes, it's good to feel like things are getting back to normal. Enjoy the 20 miler tomorrow - hope it's a thumbs up for Manchester.
PMJ - a good weekend of running and enjoyable report.
Jools - probably just tired legs after all those miles.
SBD - cracking long run - must be a great confidence booster. What's the plan for Wokingham?
Enforced rest day yesterday as I was still finishing my sermon on Sunday morning! 9 slow miles this morning with some strides.
Results are in for the cross country. Our team won so that was the main goal though I did not count (I was 9th finisher, 8th male behind our super fast woman who finished 26th overall and next lady was 57th). I was third V50 and only 8 seconds behind 2nd and 4 seconds ahead of 4th.
Great weekends work PMJ
I'm sure the heavy week took it's toll Jools- still not a bad outcome.
Welcome Dazzal you get all sorts of help here so please stick around.
Sunday was overtaken by a desire to walk in the lakes so I fell short with 48 for the week.
Nice runs folks. SBD that's sounding tastily close to 2.5X form.
Birch - toying with doing Manc again - can't be any worse organised than last time. Are you up for it?
Welcome DazzaL
OO did you get in to the Coastal? MrsP kindly entered for me and says there were 800 people queueing online as entries opened. Staggering. Think I got a place though
Definition of tedium: 100m last week, of which 47 on the dreadie and 53 on the even-more-boring static bike. Very few #gymfails to raise a smile. Must bring a tin of paint next time and watch it dry.
Just heard I may need another operation on my hand in July. The
last one has not worked. It involves a skin graph and the doc recommends 6 weeks off work (and running). Neither is going to happen, but will certainly balls up my summer race schedule. Work concerns me less
Ha! Had to chuckle at that, OO54, as I'm supposed to be going to Sri Lanka in late May and need to find out if I can leave all immunisations until after VLM: I don't want to jeopardise my A race!
PS: PMJ - I will be at Wokingham, hopefully cruising to a 1.23-1.24 MP run!
Poacher asked "Birch - toying with doing Manc again - Are you up for it" ?
there are reasons for and against -
I'd supposedly called it a day with mara's after VLM 2015, and I'd certainly be slower, both in absolute terms and relatively (as measured by WAVA) ; on the other hand, no one cares except me, and there's the element of "while ever I can do it, then why stop? I've always derived great satisfaction from putting a campaign together and completing the race as fast as I can on the day, even though (again measured in WAVA terms), I'm "better" at the other distances.
Maybe the prevarication indicates I'm not really up for it, and I should concentrate on 10K & half marathon now.
However, I've just done the first 2 weeks of a 12 week plan for experienced mara runners, so we'll see how the 20 goes (now on Wed, not Tue) and take it from there
Nice one OO, the smackdown result is sadly predictable. Good to see you have your priorities right - no one needs hands for running.
Been to Sri Lanka several times, generally it's clean and healthy...can probably get away with fairly minimal innoculations (unless going somewhere very rural or doing something extreme). You get some funny looks if you go out running there.
Well done on the team win, PMJ.
OO - will the hand op interfere with running much in reality? Part of the reason I've avoided a scan on my ankle is because I can't afford to be immobile at all. I'm the one who ferries the kids around etc and there's nobody else to do it if I can't. And then there's the time off from running...
Test run on the birthday treadmill today. A few miles to establish I can run on the ankle but it's not strong. Physio says to resume at 70% of volume for now. I suspect this means Manchester won't happen (so no shot at a GB AG team vest) but I may be able to use the three week buffer to run London.
Good to hear the ankle has passed the first test MsE - slowly, slowly, ...
PMJ - I'm doing all the long runs on the Phoenix Trail at the moment - I value the level forgiving surface more than anything. I can run from the house (Lacey Green) direct to the start of the trail via Horsenden but this involves a big climb at the finish so I often drive down to the start of the trial and run from there. So, are you going to be the 1:25 pacer at Wokingham?
Birch - sounds like you've made the decision already
That's a lot of gym work Poacher - it's surprising how much mental effort is required to run an hour on the treadmill
Good miles there Gul - no real target for Wokingham, will just see how the legs feel on the day
6 miles recovery on the treadmill this evening - legs feeling in reasonable shape.
Birch 20 milers ? you are doing it
MSE at least you are back running again.
GUL I can only run easy at 9m/miles for now without the hammy flaring up but its improving
6 slow ones...
PMJ - results show that was a good outing.
OO - would be great to go walking in the Lakes again. Sorry to hear you need another op on your hand.
Poacher - when you get bored with watching paint dry, try watching it peel off.
MsE - good luck with the ankle rehab. Hope you can get back on track for VLM instead.
Leslie - take it easy now.
Body must be recovering now as I was up and out before 5am. Miss GD the younger needed a lift to school to set off at 7am though, so did 10 steady miles with some 200m relaxed sprints towards the end. Still hoping to get an MLR in before the weekend.
We like you better when you are up early Gul- the world seems normal
I was also up early for a flight to Geneva. Then fly to Paris this evening- feels like a whole day wasted on travel.
MSE the hand is a real inconvenience, it's always sore and sensitive since the last op over a year ago- but it doesn't hurt my running at all. Need to get it fixed before I retire as I get free medical cover while employed
Glad you are on the mend and thanks for the Yoga tip on Strava- another one for the retirement list.
SBD, maybe 1:45 pacer but not 1:25.
I know what you mean about Lacey Green and the hills. I live by M40 J4 and drive down the hill I live at the top of and park in maybe West Wycombe and then run uphill through Lacey Green to Princess Risborough etc so I end up with a long downhill section.