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RW F7 – Searching for 3:09
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Goodluck Rich, take it easy at the start and you will smash it
3:26:03........ Boom. 3rd best time ever and I've done 27!
I was tracking that, Rich. Looks like you were getting quicker all the way round - at halfway I you were outside 3:30 pace. You must have enjoyed that, and you got a very good race out of a very difficult build up. Well done, enjoy a beer or several!
got quicker as the race went on! Happy days
Yeah it was a hard build up. But I have found a formulae out of it that works for me! Great
I was not shit running the last 10k in 47. Magic. Many thanks.
Rich - fantastic, sounds like you nailed race day given your level of prep. and in terms of the "search for 3.09", I reckon you're in great shape for the autumn with a bit more luck and a considered gradual build-up... well done. enjoy a few drinks
Great result Rich, just what you were looking for
Got a PB today and was hoping to go sub 3, but got some calf cramp twinges from 16 miles and had to ease off the pace to make sure I made it in 1 piece.
well done Rich, you salvaged the campaign. Hopefully you can crack on from here now.
Leslie- thanks mate. Yeah very happy that I got through it in one peice. You next!
TR- thanks for your great tips through the past few months. Hope you get what you want out of London this week.
Yeah me next Rich... starting to feel nervous now
22 miles done today though 
Somewhere around 3:15 Rich for me ,trying to see over the next few weeks what mara pace could be
5 very slow ones this morn,legs whacked today still feeling that 22.
Ha Ha, the joys of the long run! I found it quite difficult to find a marathon pace when my training was up and down so much. A bit like yourself. I also think if I had ran slightly quicker in my race earlier on then I would have paid dear! You'll just have to find a pace you can sustain comfortably for at least 20 then cling on for dear life the last few miles.
Will you be watching tomorrow? Who else is running tomorrow that we know? I know TR is running not sure if Dave is running? Would be great to track them!
I'm planning on a run this afternoon. looking for a longish one to shake off the marathon cobwebs!
Yes, I'm running. 809 if you want to track, but I'm not sure how it's going to go. Still, maybe it's better to start with a sense of realism rather than overoptimism.
I'm running a half tomorrow so will miss it
will catch the highlights though 
Well good luck in the half! Hope you get under the 90! apparently that is the sign that your on for a 3:15 marathon. As Dave would say "Don't be shit"
I'm having a rest week! decided to give the legs another days rest and will go out tomorrow after the race and give em a stretch out.
1:27:25 by my watch Rich so well pleased with that
, that 22 miler earlier in the week certainly didn't help nor the 50 miler week so room for improvement after the mara 
I'm on a detox tomorrow till Friday then a few weeks hard cross training for this tri! Then go for it! There is a fella at work that wants to destroy me! Not good as he's done loads and this will be my first one!
If you beat him he will never live it down
, you have nothing to lose being your first , always competitive at work isn't it ,Pushes you on though like a dog with a bone 
18 battered leg miles cranked out this morn , wasn't pretty but glad its bagged
What tri are you doing Rich?
Peterhead. But it's a very low key race! not a lot of participants (thank goodness) Not been swimming at all in months and not had my bike out this year! so will just enjoy my first tri and get a time on the board to beat next year!
3.67miles tonight at 6:30m/m average. speed getting better.
Leslie- ha ha I know what you mean! he's so competitive and I don't even swim or bike! He has a TT racing bike that weighs what one of my tyres does and he's done loads of triathlons! If I finish before him then there is something definitely up! but one thing I do have on him is about 2 mins a mile on a run!
Good speed there Rich - it's coming back! Good luck with the triathlon. I'd be no good at that as i can just about do 2 lengths of the pool!
Its not about the bike Rich , its about the engine on the bike
6:30 milling nowt wrong there 
2 minutes a mile is a fair margin. Don't forget to keep reminding him of that, so he kills himself on the bike trying to get a big enough gap. Then you'll have him.
I might have to look at a few tris over the summer, now that the marathon is done. Maybe a late season middle distance to finish off, they're usually good fun.
Dave- what was your time for the marathon? Mr.Intrigued
I have a wedding tomorrow so I'll be having a few rest days!
Hope you all have a fab weekend!