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I feel slightly out of my depth reading about sub 2:20 marathons! Seriously impressed so I will stick around
I managed a 30 minute improvement between London and Amsterdam last year...although the first marathon was just starting out running, with the second on more decent milage. I am now aiming to improve by a mere 9 minutes to crack 3 hours with a minute or two to spare, so hopefully it will be ok.
Managed a very decent session (measured against my standards) tonight. 2 miles warm up then 15*1 minute @ 3k pace with 1 minute active recovery finished off with another 2 miles to cool down.
I managed the intervals at an average pace of 5:30 mpm without slowing. The last 5 felt really hard and my heart rate touched 165 at one stage.
Glad this is over; the rest of the week is fairly ok running with 8 miles + 10*10 second hill sprints tomorrow. Friday will be 2*15 minute @ hm pace and I have to work in an easy long run of around 15 miles over the weekend with another easy run if I find the time, as there will be a long-ish bike ride on Saturday for good measure.
MR -- ain't life a drag? Well done!
Bum. I've just discovered I'd somehow got my dates wrong; I thought I had county XC champs on Sat and a big birthday lunch on Sun, but actually the XC is on Sunday -- I'll have to bin it. Mind you, I'm not on top form right now (but then others might not be after Christmas either...) Might do a parkrun at least on Sat instead.
Sorry to crash this thread.
I have got an entry into the Edinburgh Marathon that I can't do now as my wife will be 39 weeks pregnant on the day of the marathon and I don't think that being 5+ hours from home is going to be a good idea.
Edinburgh Marathon organisers have said that I can officially transfer the place to another person through their website if you know anyone who would like to run it. I am doing London for Save the Rhinos so I would love a donation for my chosen charity in return for a place in the Edinburgh Marathon on 22 May. I do not want to sell or profit from the place.
Just click on message member button below if you would like the place. It would be a shame to waste it if someone really wants to do it.
Marders - I am truly in awe of that progression and commitment to squeezing the very best out of yourself. You truly deserve every second you wring out of every race.
Selbs - at least it will be good to see the pace shoot up over the coming weeks!
Nico van der Westhuizen wrote (see)
I feel slightly out of my depth reading about sub 2:20 marathons!
You and me both! It's inspiring stuff though, no?!
Nice target marders. Do I assume NZ have stuck with the IAAF time for a change? Also, I'd like to second BR's sentiments!
PP - fingers crossed it gets you somewhere.
Funny the way these things work out Marigold. To me the whole approach is logical, though a complete switch from what I had been doing previously. It would be nice to be able to start MP stuff with some good speed in the legs rather than having to grind my way through the gears until the legs catch up! I shall watch with interest! I must check out that book too.
Nice day's work TR.
Pleasingly my legs feel great after today's 15m. Hopefully I'll get a good night's sleep tonight and tomorrow's run will yield a more respectable pace/HR relationship. I had been wibbling a little as tomorrow is 8 weeks post-op, and the last injection wore off very quickly between week 8 and 9 (I know it was a different situation, but still, sometimes wibbles are illogical ), but today has gone a long way to resting my mind!
I agree that marders stats are amazing and so very very impressive. A++ for effort.
Likewise, I'm very impressed by Padams's numbers, even with the x-training 2:33 off 1500 odd miles is outstanding. Padams - good luck at the county champs, sorry I won't be there to battle it out with you.
ZaTTu - great to see your recovery continuing
TR's running doubles........ .
marders - scrap that, just found out that JC is injured and won't be running Seville.
First meeting as the club's secretary this evening. I keep bloody volunteering for stuff... I'll be finishing the Sidcup 10 before anyone else this year (even if marders does decide to turn up - or does that not fit in with Seville???) That's right - I'm the lead bike!
BTW, serious question - anyone got a klaxon they can lend me?
Midland Runner wrote (see)
Won local Huncote Hash XC in a dress on Sunday (first time ever - first man and first lady).
CW: thanks for the feedback on the 212s. I look foward to having a go in on the ice but don't mind if it's not until next winter; we've had our fair share already this year.
Progressive 14mi for me tonight: 5mi@ 7.27; 5mi@ 7.14; 4mi@ 6.58
Coro - I don't think I'd have been much competition, don't think I'm running well at the moment, and 12k XC will certainly find out any weaknesses (although it shouldn't be too muddy and is not too hilly). At least it's only about half a mile back home!
TT - looks like you doing a fair bit at the moment. You should be able to smash some of your times from last year by the summer, if all goes to plan.
Padams - not really doing much yet, and the paces are very slow. Should be in the 50s this week, but from 5 runs - my aim has been to start working my two longer runs up towards more respectable distances, and the rest will follow over the coming weeks. I'm interested to see how I react to speedwork though as restricting my pace by HR is leaving me much fresher than I'd have hoped for at this early stage. Out of interest, on your stats, are you planning about the same mileage this year, and what kind of volume of other cardio training did you do with it last year?
Nice running Mr Boat.
Had a lie-in this am as I wanted to see if there was any reaction to the knee from yesterday's lunchtime 15m. Still being particularly cautious about leaving slightly bigger gaps at times when I've upped the run length. Will probably allow myself off the HR leash for a few a little quicker this evening though as I find it allows me to 'deal' with the slower pace I'm getting from the HRM at the moment.
TT - oops, meant TR actually, but interesting anyway! This year's mileage may actually be slightly lower as I upped it a bit in Jan/Feb last year before the marathon (only to about 200 per month), and I really just need to hammer the cycling from now until July.
Last year I did about 460 hours split about 60 swimming, 190 cycling, 180 running and 30 circuits/weights etc. This year I'll hopefully split the hours about 15%, 50%, 25%, 10% - although I have just made those numbers up randomly! As I'm not doing a marathon I shouldn't be tempted to do more running. Hopefully the total hours will be higher too.
MtR: Over the Christmas period I thought I was going the same way; really bad coughing after a run. I came in from one session, threw my gloves on the kitchen floor and told the wife 'that's it for a few days until the coughs gone'; big sulk. Calmed down a bit, took one day off and looks like I got off lightly; hope you're feeling better soon. It's interesting what you just said about the Adizero Adios. I'm considering doing more training in mine since they've just messed up the Waverider 13s. I was concerned about training in flats but don't appear to have any adverse reaction after a session in them. Those 3x2mi efforts look on the money.
KB: The Adios are definitely worth a go...like MtR said; seriously red.
Not even a running single at this end today though, its Turbo and swim today. The next running double is planned for tomorrow.
Messi – I agree with OS, stick around theres plenty of us in the 2:50s here. Don’t get caught up in a peeing up the wall contest. Consistency is the most important thing.
MTR – the Outlaw ! nice. Certainly doable, but you’d need to start soon and it would compromise your VLM hopes a bit, but WFT you (or I) arnt going to win VLM anyway, and you have that swish bike now………….
Coro – Sundays kick off time means I’m in the jam jar at 9am, but I couldn’t run 20M at the mo anyway, or anything faster than approx 8 m/m – so you’re on your own. But, I have produced a few route notes to go with Sundays run route (if you choose to use it). Print it out and tuck it in your pocket with your alfresco wet wipe, and emergency BFH/drink £5 note (or is that just me ?)Keep on the left of the main road from Purbrook heading due south up to the top of the hill. As you get to the top of the hill you follow the road round to the right and it drops down towards the city (make a note of the George Pub on your right at the top of the hill – if all else fails this is your reference point and can be seen from right down in the City, all suburban routes out of the city will end up near here). Keep to the left and head South West down the Hill, as soon as you get to the traffic lights at the bottom follow a left fork and cross St Georges road, turn left at the traffic lights just after this, (you will see a small shopping precinct opposite and the Red Lion Pub to the right). After you have turned left you are now heading due East parallel to the hill (on your left). After about 1.5M you turn right at the traffic lights into Eastern Road and head South towards the M27 and the city. Keep left and head under the M27, go slightly round to the right and you are now running on a cycle path next to the main road that will take you right down into the city. Do not deviate from this road, it will eventually bear right and bring you face to face with Fratton Park. Turn left here and stick on this new road all the way to the sea front. When you hit the sea front turn right and head West past the golf course and cricket pitch (where all the magic happens), keep heading West, your 10M turn around should occur before you hit the fun fair. Turn round and re-trace your steps back. As you head North you can see the Hill in the distance (and your target point of the George pub).
kinaseboy,I do all of my "regular" training in Tempos. They're just as loud as the Adios too now.
kb: I was diagnosed as an overpronator and bought the correct shoes accordingly. Calf probs went away and came back soon enough so I undiagnosed my self about 13 months ago, running in neutral Waveriders. The only change I noticed is I'm now more of mid-foot striker than I was before. And yes I've seen the Tempos and they are very red too!