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Sub 3h15
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XPS, great words and numbers, very useful indeed. To be perfectly honest, I would take either, if the worse that will happen is 2:57 + 4 than 3:01 will suit me. The aim is to secure sub 3:15 and get a GFA for the next two years. That was the plan all along, then suddenly 3:00 has cropped up as a possibility and if I was honest with myself I would put it at 50/50. I can get to 20 in 2:16 dead (if the weather is fine: too hot and all bets are off) but the last 6 are the unknown factor. So long as I don't mess up big time it will give me a good mark for this year and something to build on for next year. Sub 3 would be nice, but sub 3 in London 2012 would also be nice: if I sub 3 this year I need some other target and 2:55 doesn't have the same ring.
Martin and DOMF, I hope I have learnt the fast start lesson, but I defend my 82:15: 6:16 avergae pace has to beat 6:30 even pace. The controlled part of the 20 I did had no mile faster than 6:28 and ignoring hills slower than about 7:04. The AVIT was only from 17 to 20 with a 6:18 thrown in.
... so what's everyone planning to eat on Thursday, is it important to start the carbo-loading earnest?
It'd be interesting to see what those with experience have planned!
excellent news SBD you must be delighted.
@simonx98 - pretzels with 72.8g of carbs per 100g are my choice for topping up the carbs.
quick question for the P&D acolytes on here. - i have until now followed RW plans but am moving on to P&D from this point onwards. i was looking at the 55-70 miles per week plan but there is precious little on how this reflects on race times - would the 55-70 be appropriate for aiming at getting a GFA for VLM 2012 in an autumn mara?
SBD - excellent news. And good race plan . . .
Fred Member
Blue:
MsE - 17454 - blue start in a British Heart Foundation Heart Runners red top (with Wendy on the front and For Dad on back).
Race Jase - 736 - Blue start.
SteveC1975 - 23156 - Blue start
Ormeski - 17655 - Blue start. Yellow Marie Curie vest with 'Pete' on the front.
Red FGFA:
XPS Red FGFA start (31xxx) - Easingwold RC blue vest 2 green hoops
AfE - 32439 - FGFA start, Ilkley H vest (red/green stripe) - no coach
MartinH - 32944 - FGFA Red start, Wearing purple (picture as posted a few pages ago).
SBD - 33319 - Red FGFA, Blue vest with smiley clown (RTCW)
RFJ - 31356 Red FGFA Andover AC vest (akin to tescos carrier bag, red shorts / fetch buff
Green:
CC2 Speedy Goth - Green GFA (can't remember my number!)
Sal - 70793, Green GFA - I will look out for you Speedy as we will probably be running similar pace
Minni - 29600. Green and purple vest with Minni on front and back (somehow). Blonde plaits.
Chandos
CC2 Speedy Goth - from about 1.30pm/2pm ish
XPS - from about 1pm. Red hair and will still be red-faced. Hopefully stood with Ant and CC2!
Minni - about 2 ish. Will be wearing club colours as per photo. Or my purple club hoodie. 5'1" (ie shorter than MsE)
AfE - from about 2pm til whenever! No hair, fat.
MsE - 2pm (or 2.30 - Chinese dentist time as MrE would joke!) onwards. 5'2.5" (ie short). Chinese. Bandy legs. Has been mistaken for a Gay Bloke.
Ant - from 1.15/1.30ish.
MartinH - hopefully (if I make it) from 1.30ish. Will still be at least faintly purple (depending on rain/heat). Also wearing Ashby 20 hoodie.
Race Jase - probably from 2:30 onwards providing I've got rid of family. I may even have to bring some of them. I'll be wearing sports gear, look a bit flushed and probably have a medal around my neck
SteveC1975 - Will be there at some point, I will be the one looking knackered
SBD - hopefully from 2pm - may have ankle in ice bucket.
Ormeski - be there shortly after shower, massage and feed at charity reception. 2pm ish maybe. Will look for mildly purple man!
Sal - I will aim to get there for 2 ish but depends on meeting up with mates, I will also be going for a massage asap at the chartiry reception first.
RFJ - Walking hopefully..... balding badly / goatee about 1330/1400 all being well
ah that would be a bit of a problem then! ballot it is then.
Best advice given to Sub-3 hopefuls ever.
Great news SBD, you can stop worrying and enjoy yourself now.
I did 5m on Tueday incl one @ MP, then m thids morning. Another easy 4-5m plannmed for tomorrow and that's it, Finished. Flying to England at 16.05 tomorrow.
I have a massage booked for 10 a.m. tomorrow morning, and good job too, because I have a unidentified ache down the outside of my left calf, sometimes halfway down, at others, near the ankle, at still others, near the knee. It does not affect walking or running and if I had no VLM in four bloody days' time, I would probably disregard it completely. But, as it is, I'm sweating a bit...
Come on, Hilda and Your Magic Hands, sort me out and put my mind at rest!
Oh, yes, I'm now on holiday til 25th April. Get in.
Fred Member
Blue:
MsE - 17454 - blue start in a British Heart Foundation Heart Runners red top (with Wendy on the front and For Dad on back).
Race Jase - 736 - Blue start.
SteveC1975 - 23156 - Blue start
Ormeski - 17655 - Blue start. Yellow Marie Curie vest with 'Pete' on the front.
Red FGFA:
XPS Red FGFA start (31xxx) - Easingwold RC blue vest 2 green hoops
AfE - 32439 - FGFA start, Ilkley H vest (red/green stripe) - no coach
MartinH - 32944 - FGFA Red start, Wearing purple (picture as posted a few pages ago).
SBD - 33319 - Red FGFA, Blue vest with smiley clown (RTCW)
RFJ - 31356 Red FGFA Andover AC vest (akin to tescos carrier bag, red shorts / fetch buff Efc-Col-32720 Red FGFA, red Wallasey ac vest possibly blue shorts.
Green:
CC2 Speedy Goth - Green GFA (can't remember my number!)
Sal - 70793, Green GFA - I will look out for you Speedy as we will probably be running similar pace
Minni - 29600. Green and purple vest with Minni on front and back (somehow). Blonde plaits.
Chandos
CC2 Speedy Goth - from about 1.30pm/2pm ish
XPS - from about 1pm. Red hair and will still be red-faced. Hopefully stood with Ant and CC2!
Minni - about 2 ish. Will be wearing club colours as per photo. Or my purple club hoodie. 5'1" (ie shorter than MsE)
AfE - from about 2pm til whenever! No hair, fat.
MsE - 2pm (or 2.30 - Chinese dentist time as MrE would joke!) onwards. 5'2.5" (ie short). Chinese. Bandy legs. Has been mistaken for a Gay Bloke.
Ant - from 1.15/1.30ish.
MartinH - hopefully (if I make it) from 1.30ish. Will still be at least faintly purple (depending on rain/heat). Also wearing Ashby 20 hoodie.
Race Jase - probably from 2:30 onwards providing I've got rid of family. I may even have to bring some of them. I'll be wearing sports gear, look a bit flushed and probably have a medal around my neck
SteveC1975 - Will be there at some point, I will be the one looking knackered
SBD - hopefully from 2pm - may have ankle in ice bucket.
Ormeski - be there shortly after shower, massage and feed at charity reception. 2pm ish maybe. Will look for mildly purple man!
Sal - I will aim to get there for 2 ish but depends on meeting up with mates, I will also be going for a massage asap at the chartiry reception first.
RFJ - Walking hopefully..... balding badly / goatee about 1330 Efc-Col 2.00 ish older than you lot,(just) and probably in more pain too!
I was thinking of 1:35 first half then see what happens- usually go off to quick and pay later. Haven't run at all this week so struggling to keep my weight steady.
Temperature wise anything below 20 is OK with me.
and my spelling
oh forgot to mention great news SBD
PMJ - Agree that your 82.15 half was better than an even paced 85.00. I did exactly the same in my first HM years ago, going through 3 miles in under 18 minutes (I was aiming for 1.45)
. Was pleased to finish with an 87.23 but hated the last 5 miles. However, you cannot pace like that in the marathon and will lose way more than you gain at the beginning.
Simon - 3 rounds of extra thick toast eaten already. 2 x bagels for lunch, a malt loaf, bananas & apples and 2 x cereal bars plus a pasta meal tonight. Also, remember that drinks count as carbs as well, so a carton of cherry juice and 2 x sports drinks adds another 160g of carbs.
Hope that Hilda works her magic Ant. Have a good flight and will probably see you Sunday.
Fred Member
Blue:
MsE - 17454 - blue start in a British Heart Foundation Heart Runners red top (with Wendy on the front and For Dad on back).
Race Jase - 736 - Blue start.
SteveC1975 - 23156 - Blue start
Ormeski - 17655 - Blue start. Yellow Marie Curie vest with 'Pete' on the front.
Red FGFA:
XPS Red FGFA start (31xxx) - Easingwold RC blue vest 2 green hoops
AfE - 32439 - FGFA start, Ilkley H vest (red/green stripe) - no coach
MartinH - 32944 - FGFA Red start, Wearing purple (picture as posted a few pages ago).
SBD - 33319 - Red FGFA, Blue vest with smiley clown (RTCW)
RFJ - 31356 Red FGFA Andover AC vest (akin to tescos carrier bag, red shorts / fetch buff Efc-Col-32720 Red FGFA, red Wallasey ac vest possibly blue shorts.
Green:
CC2 Speedy Goth - Green GFA (can't remember my number!)
Sal - 70793, Green GFA - I will look out for you Speedy as we will probably be running similar pace
Minni - 29600. Green and purple vest with Minni on front and back (somehow). Blonde plaits.
Chandos
CC2 Speedy Goth - from about 1.30pm/2pm ish
XPS - from about 1pm. Red hair and will still be red-faced. Hopefully stood with Ant and CC2!
Minni - about 2 ish. Will be wearing club colours as per photo. Or my purple club hoodie. 5'1" (ie shorter than MsE)
AfE - from about 2pm til whenever! No hair, fat.
MsE - 2pm (or 2.30 - Chinese dentist time as MrE would joke!) onwards. 5'2.5" (ie short). Chinese. Bandy legs. Has been mistaken for a Gay Bloke.
Ant - from 1.15/1.30ish.
MartinH - hopefully (if I make it) from 1.30ish. Will still be at least faintly purple (depending on rain/heat). Also wearing Ashby 20 hoodie.
Race Jase - probably from 2:30 onwards providing I've got rid of family. I may even have to bring some of them. I'll be wearing sports gear, look a bit flushed and probably have a medal around my neck
SteveC1975 - Will be there at some point, I will be the one looking knackered
SBD - hopefully from 2pm - may have ankle in ice bucket.
Ormeski - be there shortly after shower, massage and feed at charity reception. 2pm ish maybe. Will look for mildly purple man!
Sal - I will aim to get there for 2 ish but depends on meeting up with mates, I will also be going for a massage asap at the chartiry reception first.
RFJ - Walking hopefully..... balding badly / goatee about 1330
Efc-Col 2.00 ish older than you lot,(just) and probably in more pain too!
No, Martin, your's has to be worse surely
Anyone got any idea why we use minutes for half marathons as soon as it is sub 90: just look at Martin above, target 1:45, achieved 87:23. (Apologies to anyone yet to break 1:30, it will come to you soon.)
Is there an online tracking facility for Sunday, do you know?
thanks Martin & dm1974 - it's good to see what others are eating, I won't be measuring my intake,I probably haven't even weighed myself this millennium, gives me something to improve on next time
Porridge and banana for breakfast for me, admittedly with milk not water since my wife was up before me and making it and I was too lazy to get up/ ask not to do mine - separate porridge pans tomorrow!
As to the tracking facility question, there is no app this year like last years one, however the VLM website will give live updates when you cross the mats at 5K intervals
Nerves kicking in now. Gulp. Found the Expo really dull yesterday. Think my children maaaay have found it slightly more dull than me. Have number and am ready to go!
PMJ - I admit I had no idea of what I was doing at that time. It was a charity run and I missed the first two mile markers. When I saw number 3 I s**t myself and slowed down. Have no idea about the use of minutes instead of hours. I always used to use hours until I joined this thread.
TAR - I think that there is an addidas tracking facility again but it only fires up 24 hours before the race. Details are at the expo I believe.
Simon - If you are not doing it scientifically (I am just too obsessive) then just a bit more than you would usually eat but not a massive amount after Saturday lunchtime as you want it all to have digested.
I never spend more than 45 mins at the expo myself. Register as quick as possible, check out a couple of the cheap clothing stalls, get pace bands and then out of there.
I will struggle to get much over 400g carbs in per day without totally overdoing the calories. Don't want to gain weight so I'm sticking with the 400 - 450g and fueling during the marathon with gels. (PS, I only weigh 51.5kg so only need 515g per day max anyway in the carb load).
I've planned out my meals and snacks and counted up the carbs, protein, fat and overall calories. I actually come up a bit low on protein as well somehow, which is fine for the next three days but maybe something I should think about more in day to day life. I did deliberately 'up' the protein for 4 days last week, but it was bliddy expensive1
apparently Sweatshop have a ton of "trial" shoes. The ones where people have taken them back under the 30-day returns policy. Tons yesterday morning; probably not too many left by Saturday afternoon though