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Sub 3:15 FLM 2006
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I've been trying to do my three runs a week cos it worked last year.
Just did the Woodstock 12 (and a bit) in 85 mins, and it was quite hilly so that's not too bad.
Stamina found me out at the end though - need more long runs!
However - just off on hols to Egypt and don't fancy a 2 hour run in 90 degrees, so maybe lots of speedwork on the treadmill and look to long ones when I get back. Anyone got any good or interesting treadmill workouts????
Missed PB by 52 seconds but way inside next best
Cookie - Thats not bad, so how come you lose 52 seconds over 11 years, yet i can lose 6 minutes over the space of 2 months? Not fair.
Interesting treadmill - hmmmm. Perhaps if I followed it with a massage it might make it more interesting. Are Yassos 10 times 800?
And 6 minutes in 2 months is nothing - I can lose than on a 10k!!
Most treadmills only allow you to run 3 min 800s. I used to 3 x 3200 at this speed. It was great for lactate threshold, VO2 max and speed endurance.
Nice to see this thread waking up a bit. I hear hilly is after a sub 3 next year. We'll miss her determination and enthusiasm on the 3.15 this year, a real motivator.
My experience is that they stack up well against my predictive marathon times based on shorter race results but to date I've always faded towards the end of the marathon (mind you only 2 attempts).
Maybe an indicator that I am better suited to shorter races, but you also have to consider all the external factors that influence the longer race such as a warm day.
Hopefully there will be similar motivators here this year. Hilly's achievemnets last time round should still serve as an inspiration to us all.
I agree about the max speed of the treadmill, but not sure if I fancy 3 times 2 miles!!
In terms of the predictions, I've found them to be over-optimistic at most distances.
Build up to it weekly FBF, by march you'll be doing it easily.
I've just got back from a nice little run in the woods and valleys of the Chilterns. I'm loggig everything at the mo' so as I can measyre my improvement(or not). 54.50 average HR of 153.
I felt good after so I did some 600 metre reps race walking all well under 3 mins so all n all a nice session.
:0)
I'm guessing you're Chesham way?
Apart from that, everything is great!
Hope everyone is having a better time of it than me!
I remember doing a max heart rate test once which was, I think, 5 times 800m. Quite painful as I recall. Worse thing was that it came within a beat of the 220-age rule of thumb!! Now I tend to occasionally check my resting heart rate first thing to see if I'm still alive.
Off on hols tomorrow so we'll see if I can put some of these treadmill sessions to good use.
Or simply lounge by the pool with a beer?
Still there are many ways to skin a rabbit.
Great idea to get the garmin, it'l give you the chance to monitor how the resting HR is coming down and fitness is improving.
Stay with it and again, well done.
I used to smoke but not run, then run and smoke and now run and not smoke. The latter is definitely better and I hope you will find, as I have, that as you get fitter you feelless and less like a ciggy.
Other vices have tended to compensate, however!!
I havent checked my resting heart rate at waking yet. I have been meaning to do it but have noticed it get as low as about 48 at times. I will try it tomorrow i think.
Thanks to all for the good words about the non smoking. Its funny, despite all the normal excellent reasons for giving up, i think the one that made me really want to do it and has kept me off the weed is the pursuit of running well and improving my times.
Good luck to anyone racing today.
Not looking forward to tights and hats hen I get back!
One lat soking anecdote - I do remember finishing my first marathon (I've only done 2) which was London 2003. I thought 3.48 v. v. respectable and had to laugh when just past the baggage buses was a girl sat on the grass with a bottle of bubbly having a fag! Had evidently been there for a while as well!
Take care all.
Bring it on.
Going to use Pete Pfitzinger's Schedule from "advanced marathoning" but will be taking lots of advice from this thread too.
Did a hilly 13.5 miles today in 1.50 which I think is fine for this time of year. Average HR 140 bpm.
Definitely keen to haer from any one with similar ambitions in Leicester city for maybe hooking up over the winter for some long runs.
VB - What is your marathon PB?
MH5 - Sounds like you are training smarter and with a nice long base you should be nicely set to advance from 3.30 to sub 3.15 (or almost sub 3) group.
Milligan - I am going to get that book soon hopefully, i have heard a lot of good things about it. Last time i checked it was going cheap on Amazon (£9.79). By the way, that is good going on the pace with that HR, sounds like you have a really good base already.
Well i am hoping to get cleared for running by the physio tomorrow. I have not run for a total of 10 days and its frustrated me beyond belief. Especially when i was going so well in preparation for Abingdon Marathon in 3 weeks. Still time to make it just wont be much of a taper.
I just took delivery of a shiny new copy of Advanced Marathoning (from Amazon) so looks like we are all following the same advice!
Get well soon Swanny, wait till the cold has cleared before you do the resting HR test or your figures will skew. I did my max test by running 6 x 300m hills, awful experience, I have a low max 173, but low rest of 36. The rest at this stage will not have done too much harm if you can tick over until the race, which I thought you were taking as a training run?
Tough 10k for me yesterday on a really twisty and hilly course. Finished 34th of 323 in 41:07 but I reckon this was worth sub 40 on a flat course. Need to do some hill training though as I was going backwards fast on some of them!!
I am definatly including interval training into my schdule this year stayed away from it last year.
At the moment I am training for a 1/2 marathon at stevenage so will aim for 1:20.
Got my Good for Age reply over the weekend and I'm in, so it's all systems go now for next April! Anybody else heard?
Sim
tillybud - 1.20 for a half marathon, blimey, if you can do that then i would say a sub 3 marathon should be your goal.
Sim - Congrats on GFA. I am either 8 years (age) off or 17min 48 (run time) out for a GFA at the moment so well done you.
Can I join? Just had it confirmed today that I have been allocated a Golden Bond place in case I fail in the ballot (as I suspect I will!). So either way I'm in for FLM06.
Did last year in 3hours 32mins but feel that with better training this year a sub 3:15 is a distinct possibility. That would give me my GFA place for next year.
Mind you haven't run all week becasue of a bad back but may risk it tonight to see how it holds up.
Look forward to sharing training tips and advice with all in this thread.