Sub 3:15

[Deleted User]

Hey Ratcatcher,

In response to one of your earlier messages, I'll be at the XC on Saturday too :-)

See you there !

[Deleted User]

Great work FB, although you didn't really need to sneek my prev. marathon time on the end, that was cruel!

Encouraging for me as all my 2004 times indicate sub 3:20. Some good predictive times here (particularly for Julz, no pressure there then mate!), let's hope we all get in and can do a comparable with this table in 6 months time.

[Deleted User]

Humph, sorry that fell through the second time. I took it out by hand the first time as it didn't look right

BTW, I'm using the first simple prediction formula I found on google:
$time*$newdist/$olddist*($slowdown**((log($newdist/$olddist)/log(2))))
with a slowdown factor of 1.05.

Ultra Angelis

Morning all
to join in with the crowd here are my times

5k - 19.49
10k - 39.33
10m - 68.55
HM - 1.29.52
M - 3.12.12

Good luck with the training everybody

[Deleted User]

cheers foobar! - sub 3 hours would be phenomenal!
not expecting that although you never know!

I hate to call into question my own victory though - first and probably last time - but I did notice LLL(triple L)s 10k time was a bit faster than mine.

I did say my times were uneven though, based on my half-marathon time I'd struggle.

That confirms my thinking really - base mileage for now and I'll stay confident that I'll keep my natural speed for the moment, rattled out another 5.25 miles this morning, rucksack on back at 9 minute mile pace. Legs are feeling good for it inc. my troublesome calf, just attempting not to overstretch it.

[Deleted User]

Does anyone use a heart rate moniter in trianing. I used mine to run the marathon.
did anyone else?
I dont think I would have got the time without it, bit to fast to soon. 3:13:58 I want to go faster.

[Deleted User]

Good catch Julz, seems my script had a little bug and lost the last page. Here's the recount:

2:56:41 LLL(Triple L) 37:52 10k
2:58:42 LLL(Triple L) 1:25:06 HM
2:59:24 Julz 38:27 10k
3:01:18 Pizza Man 1:26:20 HM
3:01:21 Pizza Man 2:15:50 20m
3:01:34 LLL(Triple L) 2:16:00 20m
3:02:03 LLL(Triple L) 64:56 10m
3:02:14 Pizza Man 65:00 10m
3:02:44 Pizza Man 39:10 10k
3:03:08 Paul Sant 39:15 10k
3:03:31 Cartman 39:20 10k
3:04:18 blisters 39:30 10k
3:04:32 (ultra)Angelis 39:33 10k
3:04:54 blisters 1:28:03 HM
3:06:25 groovy 3:06:25 M
3:08:34 Ratcatcher 1:29:48 HM
3:08:43 (ultra)Angelis 1:29:52 HM
3:10:26 sapper 3:10:26 M
3:11:06 Cartman 1:31:00 HM
3:12:01 Ratcatcher 3:12:01 M
3:12:12 (ultra)Angelis 3:12:12 M
3:13:13 (ultra)Angelis 68:55 10m
3:13:30 hilly 1:32:09 HM
3:13:45 Pizza Man 3:13:45 M
3:13:55 blisters 69:10 10m
3:13:58 alan pitt 3:13:58 M
3:14:10 (ultra)Angelis 19:49 5k
3:14:33 blisters 3:14:33 M
3:14:47 hilly 3:14:47 M
3:14:48 Foo Bar 41:45 10k
3:15:20 Humph 41:52 10k
3:15:38 JF 3:15:38 M
3:15:44 Ratcatcher 41:57 10k
3:16:07 Ratcatcher 20:01 5k
3:18:06 Paul Sant 1:34:20 HM
3:18:13 Humph 33:40 5m
3:18:50 Humph 70:55 10m
3:18:58 SusieBee 1:10:58 10m
3:19:25 SusieBee 1:34:58 HM
3:20:10 SusieBee 42:54 10k
3:23:37 Julz 1:36:58 HM
3:26:05 Foo Bar 21:02 5k
3:28:00 LLL(Triple L) 3:28:00 M
3:30:31 Foo Bar 1:15:05 10m
3:34:56 Foo Bar 1:42:21 HM
3:37:00 Riazor Blue 3:37:00 M

BTW, I bet you do under 2:50

SusieBee

Great stuff, Foo Bar. Not surprised that I'm hanging in there towards the foot of the table, but delighted to see that I've improved with each PB at a different distance!

RC, not yet, but hope to go along to Runners Need later this pm.

Hilly

Excellent Foo Bar-can we have age grading now please!:o)

[Deleted User]

I'd better get into serious training mode so that I can start performing to sub 3.15 standard. Will start with a nice fast Xc at the weekend :-)

SusieBee

Ditto!

[Deleted User]

Hi SB, really looking forward to XC on Saturday. Did you get your spikes ?

Runners need have a good selection, and not too expensive !

SusieBee

Not between my last comment to RC and this one - that would have been the quickest purchase in history! :-) I'm about to go and have a look in the Liverpool Street Branch of Runners Need - will report back.

Hilly

I do a few long multi terrain type of races which have all sorts of bog, mud etc that I wear fell shoes for. I don't do proper short x-country races as our club aren't affilliated to a league. Anyhow to cut a long story short, I've now got a second claim club who do proper x-country and I'm going to do a race for them in Jan. Should I invest in a pair of spikes for one race or stick to my fell shoes, which do cope with the boggiest of mud/slime?

Hilly

Forgot to say too that I've just had my confirmation letter for the Championship start. Too far away to feel excited, but I can't help it!:o)

[Deleted User]

I guess it's all down to personal taste. I use spikes, but some people prefer fell shoes.

Basically anything that's going to keep you upright whilst running through mud and water is OK :-)

HTH

Hilly

Thanks Paul, I'll stick with my fell shoes then. I do so much off road running that they're more practical for me. Spikes I'd only use in short races and as I said I don't do many.

Ratcatcher

Hilly, I feel a goosebumpy kind of excitement on your behalf! What a great feeling that must be.

(No, I haven't decided yet.)

I have only run in spikes once but I did feel more secure on the muddy, steep bits. I think they're worth getting. Even though you don't have other races planned you never know what might come up.

SusieBee

….and they’re good for the track too!

Just purchased a pair of very swanky Asics Outback blue/silver spikes so I can’t wait until the race on Saturday now.

Hilly, what a great feeling it must be to have that confirmation!

[Deleted User]

congratulations on your new purchase SB. What length spikes did you get with them ?

you may want to invest in some longer/shorter spikes depending on what came with them !

Ultra Angelis

I do XC in NB870s never had any problems with slipping so not considered running XC in spikes. Also as spikes have very little cushioning I would only tend to use on the track which is naturally more cushioned.

[Deleted User]

Hi folks. re. the virtual marathon. Perhaps we could run this race every month, would be great to track progress towards FLM (or whatever) over the coming months? To do so, it would be easier if everyone formatted their posts in a standardised way so I could extract the info without manual processing, i.e. my info would be
PB 21:02 5k
PB 41:45 10k
PB 1:15:05 10m
PB 1:42:21 HM

I'll run the next "race" at the end of November if enough people post PB lines.

At lunchtime I ran the Yassos for the 2nd time and did a full complement of 10 with 2 minute recovery averaging 3:10 per rep. Feeling good!

SusieBee

Sounds good to me, Foo Bar, and well done on a good speed session earlier. I aborted my track sesh last night owing to hostile weather conditions.

Paul, 9m and 12m I believe.

Angelis, that’s great if you could get by without them (I was slipping all over the place in my one experience without them), though I would have thought the very soft ground that we have right now is made for spikes. You certainly don’t see the elite XC racers wearing anything else, not that I’m under any illusion that I will be transformed into one as soon as I start running in them of course… :-)

Ultra Angelis

SB - most people fall over in XC because they try to avoid running through the puddles hence slip because trying to adjust running pattern suddenly.

[Deleted User]

Too right Angelis, other major cause of embarassment can be holding back on the downhills, getting your weight to far back and hey presto, muddy b*m.

Gunning the downhills gives you a chance to overtake the more cautious souls in the field :-)

Hilly

Thanks RC and Susie, it does feel exciting, but I'll not mention it again until training starts!:o)

Foo Bar at the moment my pb's for the year are:

PB 20:04 5K
PB 1:32:09 1/2m
PB 3:14:47 Marathon

My 10 mile pb is last years and so is my 10km, which I'm aiming to lower in the next few races.

PB 42:06 10K
PB 70:10 10miles



Thanks for the advice on spikes. So are track spikes and country spikes the same then and you just have different length spikes for each terrain?

[Deleted User]

Foo bar-That is amazing,must of taken you ages.Ive had a really awful day at work today and that as really cheered me up.I dream of a time like that.

Alan-Sorry i didnt make more use of your great pacemaking at the weekend.Im just going out for my first run now.Did plan 15.5 miles but its so late now im gonna have to just do 8.

Be back to catch up on the thread later.

God doesent work stress you out.

[Deleted User]

Hilly-I get the cheapest pair of track spikes plus long spikes. Normaly about £20 at this time of year. Last pair have been going for 3 years ,that cant be bad. Plus put the short spikes in and used them on the track. I would not run XC without them. I sometimes do efforts on the field and take them to do the setion, they are a great investment just use your imagination and you can justify the cost.GOOD LUCK for sat

LLL-next time maybe we will both get it right???????

[Deleted User]

Alan p-I see those young uns at your club got their sub 75 times.

Well tonights run was just 8.Legs would not have let me did 15.5 anyway.

[Deleted User]

They got the first team prize and beat tipton to do it. A great result for them and the club.£50 each as students they were well pleased.