Sub 3

167911123908

Comments

  • Dulwich 5km - CY is also running - the 16:58 is my prediction for his time:

    Predictor, JEJ, CY
    JEJ - 16:37, 16:58
    DN - 16:44, xx:xx
    n2 - 16:51, xx:xx
  • jej i think you will find you will be nearer to cracking the sub 16 barrier.
    i predict 16.05 for you.
  • I suppose this is the best place to ask,has any of you ran the Snowdonia marathon?
    If so what is a realistic time for it having run sub 3 for this years FLM.
  • Jonah8,
    My coach once finished second in about 2hr 50 having run in the region of 2:30 in flat ones around the same period.

    I see Dennis Walmsley won it last year in 2:46 and went on to run 2:32 in Valencia this year.

    A guy who finshed in 3:01 ran a 2:49 FLM this year.

    I'd suggest 3:10 - 3:20 would be a suitable target for a 2:59 runner.
  • Predictor, JEJ, CY
    JEJ - 16:37, 16:58
    DN - 16:44, xx:xx
    n2 - 16:51, xx:xx
    BB - 16:25, 16:50

    Fool - ditto from me, that is terrible news and really hope you are OK

    NJ - good luck with getting back into it
  • I won't try to predict JEJ's 5k time, nor mine except to say that I'd be very surprised to be under 17 minutes. My PB is also from the dulwich 5k just after my first FLM and I ran it in 18:00. My club 2 mile handicap pace would get me round in about 17:30, and that's round much of the 5k route, although of course it depends on my club actually having an accurately measured course. My club's 5k during marathon training was something under 17 minutes, but was defintely short so I haven't bothered memorising the time.

    My steady runs are starting to feel good again so I'm ready to get some speed back.
  • Step to Londineum for 5 minutes and it turns into Marje Proops World. I know we've drawn a line under it (on the thread that is not trying to belittle it) but chins up fool I'm sure you'll come out of it stronger.

    So today I learnt Gammon, Egg and Chips is not the my nutrition of choice 45 minutes before a 2hour run and 750ml of Lucozade sport after an hour will only compound the error.
  • Had a slightly disappointing experience today. Had been getting bored of the wombling so put myself to the test on the treadmill. Was gonna do a 10k t-trial (no incline)

    Did a mile and a half w-up then set off at 6 min pace and upped it by one notch every mile (so 6, 5.56, 5.52, 5.48, 5.46) but was all but goosed after five so jogged a warm-down after that.

    After the 1.20 HM a few months ago and some solid training I would have expected a bit more.

    Maybe the wombling has taken the edge off my speed (and hopefully replaced it with stamina?)
  • Hail Hail

    TBSIARF - gutted for you. Life's a bitch and all that. Whilst I am another who cannot offer advice based on personal experience, you should feel free to come here and unload when you need to. We all have broad virtual shoulders here.

    CRAB - only slightly warmed through were they? That's Lahndahn food for you!
  • crab,
    were they french fries or chunky chips?
  • TBSIARF - bad luck mate, better now than in 10 years time though. Still plenty of time left to meet somebody else.

    Yet another installment for the Crab "How to fuel badly for runnning" tome. must be more pages in that than my thesis by now :-)

    NM2, you do still need to get your NADS out a couple of times a week. 100% wombling is not the best

    nichs2, I'm still a bit of a cycling novice, but i do know that the concept of "base" training is equally applicable to cycling as running. I did the "hadd" thing on the saddle for 3 months at the start of this year, before presenting my nads, pubes and sack on a regular basis.

    That said, stength (as opposed to aerobic efficiency) is much more important in cycling than in running as the forces your muscle fibres are required to generate are much higher. I.e. you are more likely to fatigue than bonk/"hit the wall". So you do need to do quite a bit of balls out training on the bike (to break muscle fibres so that they repair stronger), or in my case sweat and stomach contents out :(.
    As a result it also alot more difficult to "undercut" you base in cycling than in running (i.e. your long distance cycling times tend not to fall off as quickly as in running if you just do fast stuff all the time).

    P&D has a good section on x-training with the bike and quotes a couple of studies that found that biking CAN supplement running and even improve it, although obviously it is better to run instead.
  • cheers cm,
    the leg strength stuff sounds spot on. I have no leg strength therefore I am cr*p at cycling. The legs do feel tired after any cycling of 1 hour plus. I've got 4 more weeks of training.

    The bottom line is that I'm going over the Pyrenees in 5 weeks and it's going to be hard. It's also going to be brilliant.

    I don't have a granny gear on my bike and the cost (and embarassment) of getting one is simply too high.

    I've read P and D (many times!) and it makes sense that cycling should complement running, it just that I get jelly legs after cycling and find it difficult to run.
  • Thinking back to my experience of getting over the Alps. The technique I used was cycle as hard as possible up the hairpin bends until I had to stop and rest. i would rest until the horseflies landed on me and I had to start cycling again or get bitten to b*gg*ry.
  • nichs2, find a big hill and cycle up and down it lots. The sort of thing you want to build leg strenght is to put really high forces through your legs without sending your HR sky high. So cycling on the flat is not much use. To do this, you want to do low cadence (e.g. 80, as lower cadence for same speed == higher forces through you legs) up a hill (or on a turbo trainer) and get your HR up to about 85%.. that means you can do the strenght work without lactate overload (And all its downsides). Its the same concept as doing lots of short hill reps in running.

    I've got a load of bike sessions for building leg strength that my coach gave me (seems to have worked well for me) that you can have if you are interested.
  • cm,

    I aim for my "normal" cadence to be 90 on the flat and I can go at a reasonable (for me) pace. once I hit a hill eg. the slow steady climb to high barnet from finchley I would need to be out of the saddle to maintain 90 cadence.

    low cadence for leg strength....i'll give it a go although low cadence for me would be 70 I think. (80 is still pushing it)
  • Predictor, JEJ, CY
    JEJ - 16:37, 16:58
    DN - 16:44, 16:59
    n2 - 16:51, xx:xx
    BB - 16:25, 16:50
    NJ - 16:05, xx:xx

    Popped in my prediction and logged in nj. Good to see you're on the road to recovery.

  • It's looking like a windy day, but temperature fine for running - probably about 20C this evening. I'll stay with my prediction.

    Mcmillan predicts 16:31 from my best 10 mile race, and that was on quite a windy day. Would be a big confidence booster if I can get close to that off the low mileage / speed stuff.
  • TBSIARF- Same as every one else mate. I found focusing on something else helps. But what do I know....

    Greetings all. Been a while since I've posted. I predict:

    Predictor, JEJ, CY
    JEJ - 16:37, 16:58
    DN - 16:44, 16:59
    n2 - 16:51, xx:xx
    BB - 16:25, 16:50
    NJ - 16:05, xx:xx
    Ode- 16.40 17.01

    Did a couple of jogs over weekend. Saturday I felt like my hamstrings were gonna tear but Sun not too bad.

    Am gonna do what Crab advised ie 75% of miles at 75%MHR with couple of nads out sessions on top.

    Did 9 miles yesterday with GPS (101) on 1 arm and HRM on other. averaged 158 (against 160) on 7.29 miling. This raises 2 questions.

    I found breathing was just slightly harder than the majority of mara training for Ed. Therefore, although I only averaged 28 mpw for 12 weeks, did I run too slowly during training? and should I be aiming for 85% race pace? ie 172

    As I averaged 7.36 pm at Ed, did I set the bar too low?

    Personally, no. 28mpw as I have learned is far too low to have built up a substantial endurance base. Will be following 70mpw P and D for Cardiff and use previous training as aerobic base only. All future training will be HRM based and therefore should be more productive than before.

    If all else fails I'll just blame Crab!
  • Hello All,

    I haven't been to this neck of the woods in ages. Nice to see the usual suspects.

    TBSIARF: I'm very sorry to hear about the break-up. People change and the testimony of *any* relationship is its ability to handle change. It takes two to tango. I wish you every success for the future.

    CRAB: Did you get the footie tickets?

    As for me, after April's Rotterdam mara disaster I took off 2 months to wear a shirt & tie and shuffle my feet. Didn't do any real structured training other then rest/recovery and focussing on Career/Family - which up until then had taken a back seat.

    A few interesting things have now occurred:
    1. I've entered Amsterdam Marathon for autumn.
    2. After much procrastination I've started the P&D 18wk, less-then 70mpw schedule. Very tough for a 70%MHR slow-lane guy like me. But I must admit the emphasis on speed has certainly given my nads a good airing.
    3. Last weekend I organised a London Pose Clinic with Dr Romanov to teach runners/triathletes how to run. Everyone had a great time. I did a special one-to-one coaching session with him and later had a great discussion with his PhD student - all very interesting. So he thought me a capable pose runner (stop sniggering!) and teacher (!!) so now I'm a Pose Certified Level 1 Coach qualified to officially teach others - way-hey!

    I'm now into wk2 of P&D. Yesterday General Aerobic with Strides was good fun. Hitting 5:30-5:45/mi pace at comfortable perceived effort.

    Still a long way to go for sub3...
  • Afternoon all,

    Predictor, JEJ, CY
    JEJ - 16:37, 16:58
    DN - 16:44, 16:59
    n2 - 16:51, xx:xx
    BB - 16:25, 16:50
    NJ - 16:05, xx:xx
    Ode- 16.40 17.01
    G.R- 16.31, 17.10

    Fool- sorry to hear about recent events

    N.J-good luck with the recovery


    Not much to report really, still banging out the miles.Just a touch over 3 weeks until my ultra debut, I managed my longest run to date on Sunday just over 30 miles in 4hrs 6 mins....the thought of another 20 on top of that seems a bit daunting.
    Still contemplating Abingdon.

    Blimey I'm starting to sound even duller than you know who.

    Happy training all
  • Nrgb- congratulations on being a certified poser:o))
  • GR: Groan! ;-)

    I'm going to start an informal Pose running group in Central London called Ministry of Silly Walks - no joke!
  • Updated forthcoming events for nrg-b, and Andrew Yates

    2006 Apr 2:44:20 London JEJ
    2006 Apr 2:44:25 London CY
    2006 Apr 2:46:46 Paris Running Bhoy
    2006 Apr 2:48:43 London B&R
    2006 Apr 2:52:33 London davidt
    2006 Apr 2:52:38 London nigelj
    2006 Apr 2:54:33 London Tmap
    2006 Apr 2:55:23 London OuchOuch
    2005 Oct 2:55:51 Cardiff CRAB
    2006 Apr 2:56:05 London batfink
    2006 Apr 2:56:06 London hilly
    2006 Apr 2:56:24 London Gold Rush
    2006 Apr 2:56:36 London OMFA
    2005 Dec 2:58:18 Luton Cartman
    2006 Apr 2:58:44 London Mrs Tricks
    2006 Apr 2:58:49 London Vassy
    2006 Apr 2:59:10 London ScottyB
    2006 Apr 2:59:36 London Jason Harris 1
    2005 Oct 3:01:54 Cardiff Dull Napoleon
    2006 Jun 3.02.01 Edinburgh Dan A
    2006 Apr 3:03:09 London Bubblecop
    2006 May 3:04:18 Halstead That Boy Sure Is A Running Fool
    2006 Apr 3:06:44 London NL
    2006 Apr 3:06:51 London nichs2
    2005 Oct 3:07:29 Abingdon Gobi
    2006 Jun 3:07:47 Edinburgh goals
    2006 Jun 3:08:24 Edinburgh Andrew Yates 4
    2006 May 3:08:42 Vienna Aitch S
    2006 Apr 3:11:15 London Blisters
    2006 Apr 3:12:47 London NDOW
    2006 Apr 3:15:01 London Impossible is Nothing
    2006 Apr 3:16:31 Rotterdam nrg-b
    2006 Jun 3:19:52 Edinburgh Odeon1085

    Forthcoming Events

    2006 Jun Pennine 100 Dan A
    2006 Jul IMDE Toucan
    2006 Jul 50m Challenge G.R
    2006 Jul IMDE Cartman
    2006 Aug Boddington 50K Gobi
    2006 Aug Hood To Coast (USA) Running Bhoy
    2006 Oct Amsterdam nrg-b
    2006 Oct Cardiff Andrew Yates 4?
    2006 Oct Cardiff NM2
    2006 Oct Cardiff NDOW
    2006 Oct Cardiff CRAB
    2006 Oct Cardiff OuchOuch
    2006 Oct Cardiff WW
    2006 Oct Cardiff Odeon1085
    2006 Oct Abingdon Dull Napoleon
    2006 Oct Abingdon Blisters
    2006 Oct Abingdon Brucey Bonus
    2006 Oct Dublin Cartman
    2006 Oct Dublin CRAB

    Dull
  • DN - posted at 12:59:59 - sounds like a suitable finishing time for a 10am marathon.

    Feeling left out of the list, so:

    2006 Apr 2:44:20 London JEJ
    2006 Apr 2:44:25 London CY
    2006 Apr 2:46:46 Paris Running Bhoy
    2006 Apr 2:48:43 London B&R
    2006 Apr 2:52:33 London davidt
    2006 Apr 2:52:38 London nigelj
    2006 Apr 2:54:33 London Tmap
    2006 Apr 2:55:23 London OuchOuch
    2005 Oct 2:55:51 Cardiff CRAB
    2006 Apr 2:56:05 London batfink
    2006 Apr 2:56:06 London hilly
    2006 Apr 2:56:24 London Gold Rush
    2006 Apr 2:56:36 London OMFA
    2005 Dec 2:58:18 Luton Cartman
    2006 Apr 2:58:44 London Mrs Tricks
    2006 Apr 2:58:49 London Vassy
    2006 Apr 2:59:10 London ScottyB
    2006 Apr 2:59:36 London Jason Harris 1
    2005 Oct 3:01:54 Cardiff Dull Napoleon
    2006 Jun 3.02.01 Edinburgh Dan A
    2006 Apr 3:03:09 London Bubblecop
    2006 May 3:04:18 Halstead That Boy Sure Is A Running Fool
    2006 Apr 3:06:44 London NL
    2006 Apr 3:06:51 London nichs2
    2005 Oct 3:07:29 Abingdon Gobi
    2006 Jun 3:07:47 Edinburgh goals
    2006 Jun 3:08:24 Edinburgh Andrew Yates 4
    2006 May 3:08:42 Vienna Aitch S
    2006 Apr 3:11:15 London Blisters
    2006 Apr 3:12:47 London NDOW
    2006 Apr 3:15:01 London Impossible is Nothing
    2006 Apr 3:16:31 Rotterdam nrg-b
    2006 Jun 3:19:52 Edinburgh Odeon1085

    Forthcoming Events

    2006 Jun Pennine 100 Dan A
    2006 Jul IMDE Toucan
    2006 Jul 50m Challenge G.R
    2006 Jul IMDE Cartman
    2006 Aug Boddington 50K Gobi
    2006 Aug Hood To Coast (USA) Running Bhoy
    2006 Oct Amsterdam nrg-b
    2006 Oct Cardiff Andrew Yates 4?
    2006 Oct Cardiff NM2
    2006 Oct Cardiff NDOW
    2006 Oct Cardiff CRAB
    2006 Oct Cardiff OuchOuch
    2006 Oct Cardiff WW
    2006 Oct Cardiff Odeon1085
    2006 Oct Abingdon Dull Napoleon
    2006 Oct Abingdon Blisters
    2006 Oct Abingdon Brucey Bonus
    2006 Oct Dublin Cartman
    2006 Oct Dublin CRAB
    2007 Apr London JEJ to come out of marathon retirement?
  • jej,
    you've got to be as old as dull to retire in the first place.
  • ODE I'm sure I've warned people on here about taking my advice before. Usual legal disclaimer small print applies.

    nrg-b Yeah got some thanks (and they won!). Thanks for your efforts - appreciated.

    The Devil's own Satanic Herd has been up to its old tricks! So the pf has probably been at its calmest level in the past nine months recently after complete abstention from NADDING and some (sporadic at best) stretching and icing. So now I've got GOUT (in the same foot)! I'm not rich and I'm not that old so where the fck did that come from. Suffered about 4 years ago when I used to think hydration was something to do with where Fireman Sam coupled his hose and now I drink (water) like a fish (not a pretty sight) I've got a big toe like a belicia blidy beacon!! Ho hum not to worry!

    Don't tell CM but I've invested in a new HRM (had to bin the other one have you seen the price of coal these days!) and it looks like AveHR splits will be a bit easier to come by than trying to write without falling off the back/side of the mill whilst sweating like the proverbial paedophile in a playground. Oh and it seems to have some sort of biking attachment too - don't think it's a motor though n2.

  • CM - take your point, although I have been getting in one Nads-out session each week. Maybe it was just a bad at the office - hope so...
  • CRAB A bit shocked to hear about the gout. I believe it can be very painful. I hope you don't suffer too much. Get well soon.

    I'm one of many who thought that such a sickness only affected old men (with zimmerframes) who dined at the best restaurants, quaffed the best wines, and who as a direct result of their decadence consistently failed to run sub 3 hours for the marathon.

    Thankfully, I don't believe that there's anyone on here who fits that description.

    Dull
  • CRAB i'm sorry to say this but your misfortune (and way with words) has cheered me up no end. I hope you get better soon, but in some ways I look forwards to the next chapter in your biographie of ills. May all your ailments be small ones, as i'm sure the Irish would say.

    6 miler last night at the mighty pace of 9:30 min/miles. I had to go this slow to get my HR down to anything near like 75%

    Had my feet moulded for my prescription orthotics last week and should be ready for fitting next week. SO hopefully can start to make long term inroads into my PF and Achiles problems (fingers crossed). Also get to buy a shiny new pair of shoes as I'm told I now need stability shoes as opposed to the neutrals i have been wearing which have been adding to my lower limb problems. Probably going to look at the Adidas Supernova controls (which are silver & Orange I think) vs the Saucony Grid Omni 5's which are white with blue decals. So back tot he age old question...what faster...silver/orange or white with a hint of blue ??
  • Hail Hail

    007 - adistar controls are better than supernovas. Trust me. Also, Sweatshop (here I go again getting you lot the best deals!) are doing £10 off full price Adidas footwear if you sign up to a "How to run" scheme. I suggest that CRAB signs up as well, if only to get nutritional and podiatry advice!!
Sign In or Register to comment.