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Sub 3.30 Tim: #asics262
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It really is such a special race isn't it Ruffles!!! As for sub3:45 next time, I'd love a GFA time one day but I don't think it'll be achievable at my next marathon. My OH, I and three of our running club friends are doing Athens Authentic Marathon in November, which isn't a course for a PB... The 1st 10K is basically flat, then it's a steady incline to 31K, then downhill to the finish. It's a point-to-point course (obviously!) and actually has a net height gain, lovely... I'll definitely be adopting a 'conservative 1st half, push in the last 10K' strategy for this one! Perhaps I'll target sub3:45 in a spring marathon next year...
BRB VLM was my third marathon and I think I managed to get round in time time I did because of the training over the previous couple of years so the Athens mara may well set you up for a PB opportunity next year!
I can't decide whether to try an Autumn marathon or wait until next year. Now that it's warm I'm tempted back to triathlon...
Been absent for a while. Massive congrats to all that have achieved their goals. My attempt is in MK marathon on Monday.
I have had a bad few months, injuries, abandoned long runs etc really took their toll. I ended up hating all things running. I have set my aim post marathon on a 40min 10k and this has helped me re focus on training a bit. I am completely unsure how Monday will go, if all my broken bits hold up the 3:30 should be fine, if not then who knows what will happen. I'm setting off with the pace group as I hope that company may help when things start to hurt.
Good luck Effillo. Try to find some positivity. I felt pretty rubbish before last week's VLM due to the lack of training but once I decided to just enjoy the event I had a blast and was proud of the fact that my body managed to hold up!
A few weeks ago mid long run I promised myself I'd never do another marathon but find myself looking around for my next one. Maybe I will leave it until Tuesday morning to decide!!
Big weekend of carb loading now, best bit of marathon prep surely!!
Off to check the weather now.
Sending you tons of luck for MK marathon tomorrow Effillo!!! I'm sure you'll be fine...
Like Ruffles said, if all else fails then just try to enjoy the race. I think you're plan to set off with the pace group is a great idea; I did just the same in London and it really was a great boost to have people to chat to and leave the pacing to someone else. Great to have a post marathon goal to focus on too... Mine's a sub1:45 half in 5 weeks time, eek!
Happy carb loading!!!
BRB Athens sounds like a challenge, one of my friends loves that one.
good luck Effilo!
so busy not had time to post properly, been in Rome. Did first run since London yesterday, PArkrun in 23 fastest time this year
Good luck Monday Effilio im sure you can pull something out of the bag, at least enjoy it.
Loved reading everyone elses write up for London brings back so many memories, particular chuckles at that new route in Canary Wharf, my exact response when i turned a corner and saw it climbing up to the roundabout was wtf!! It actually wasnt too bad but the shock was not pleasant.
Really chuffed for everyone who pulled it out of the bag and got result they wanted.
Oh and just to add to the good vibes sound the PB claxon I chopped my parkrun PB down to 20.16 this morning. Im blaming Tim but I was convinced I could go sub 20 even a week after London following in our very own Supermans footsteps. Felt a little stiff still but strong and reasonably controlled and more importantly came away knowing sub 20 was mine to take in the coming weeks.
So for those of you who achieved your dream goals maybe the next step is an ultra!
I spent the weekend running around the stunning New Forest completing my 1st 2 day event the Pony Express, 60 miles over 2 days. An 11am start meant a leisurely drive down on Saturday morning. Our kit and sleeping bags were loaded onto vans to meet us at the halfway point. Saw lots of ponies, some hairy, horned cattle and a beautiful bluebell wood. The route was pretty hilly but I felt good and settled in with a small group. Checkpoints had sandwiches, pretzels and jelly babies to keep us going. Unfortunately we missed a turning and had to stop to consult the map and retrace our steps which wasted time and added distance. Happy to finish day 1 in 5:05:30.
We were greeted with tea and cake and then claimed our spot on the school hall floor to set out our sleeping bags. Really glad I borrowed an air mattress too. Had a shower and massage and then a hot meal before a talk from the organiser about his 300 mile race across the Yukon which he won. Lights out at 10pm and wake up call at 5.45. An interesting experience!!! Ear plugs supplied.
Unconventional pre race breakfast of a full English! My legs felt surprisingly good and I managed a reasonable pace considering. It had rained heavily in the night and the trail was really wet and muddy. Luckily it eased off just after we started so hats, gloves and waterproofs were soon discarded. Ran past some amazing houses and thatched cottages and the views were glorious from the top of the ridge even if the wind was biting. At one point we had to wade through a stream that was 3 feet deep. Great feeling arriving at the finish and finding out I was 1st VW50 overall. Time for day 2 was 5:10:30. More tea and cake and a shower before heading home.
Very well done to you.
I'm baaaack- lovely week away In italia- lots of food and drink. Now refreshed and already started training for my half iron tri with almost 1 mile swim this morning!
fairyogs that is an amazing achievement on ur ultra, plus it sounds like a fab race- would love to do it! Hilly/flat?
how did effilo get on in MK?
Cheers Reiki. Well done Fairyclogs very impressive, always liked the idea of an Ultra but always felt going off how painful I find a marathon Im just not sure I would cope, but full respect to those who can do them.
That's my marathon experience over now, I'd love to say it was enjoyable but I hated every minute of both training and the race. Shorter distances for me now. Going to get from a 42:30 to 40min 10k by Xmas!!!
Well done on getting through it though Effilo!
Fairyclogs - sounds like you had a great time, well done!
Nice work on the Parkrun too Christian
I really enjoyed the weekend with nothing to train for - got out on my bike and did a gorgeous 6 mile trail run on the Ridgeway. Loved it.
I think to make myself feel better I'm blaming the pacer for been a bit fast. We crossed half way in 1:42:12, and even though I dropped way back from him at mile 18 I was still on target at mile 20 crossing at 2:38:31... But I had nothing left in my legs, and started walking up even the smallest incline! Although it seemed most people around me were doing the same as well. Think I wasn't alone in underestimating MK and its twisty hilliness. On a positive note even in those very hard last 6 miles I still overtook 27 more men. And refused to walk anymore in the last mile so had a reasonable finish with a 8:19 mile and then back to 8mm for the last .2.
Guess I'll be following the next 3:30 thread next year to try again...
Peter Chapman Many thanks for your kind words. And a massive congrats on your GFA, awesome achievement and I am made up for you.
A lot of people have suspected i can go faster, it is all about the training, positive mental attitude, nutrition and execution of race strategy. The latter is key for me when I go quicker. Care is still needed for me not to go off too fast.
Freemers I love your VLM race report, I feel I lived it with you. A superb achievement and i love the fact that getting under 3.14 was important when you got there. Well done. And richly deserved following the brilliant training you put in. And for Abingdon, what happens if you are still in great shape, no further PB attempt? Maybe a different strategy for PB'ing?
Buxton Running Bunny What a race report!! You have absolutely smashed your training, and like Freemers and all the others who have PB'd, deserve it for the way you have approached this whole spring marathon training campaign. You have captured the last few miles of marathon pain spectacularly well in my opinion, in the report, and also the feeling of crossing the line and the sense of achievement the marathon PB goal is. So very pleased for you, well done!!
Isabel Couldnt see if anyone had answered your VLM ballot question, it is open to May 8th. No limit to amount of applicants this time. A lot fairer in my opinion.
Mr Puffy Great parkrun result. Whats next for you?
Christian Well done on your parkrun PB. I take no blame for the belief in Positive Mental Attitude or the ability to run new PB's in the week after marathons
Fairyclogs Whoop whoop whoop, brilliant performance. Even better performance considering your last months achievements. For someone who is planning on stepping up to Ultra's this is an excellent insight into it. Very well done!
Effillo Sorry I have missed you on the build up to the MK Marathon. Given your build up and training, littered with injuries, you have done brilliantly well. Any weakness in our body will be exposed in the marathon and you have done very well to delivered a time like that considering. Well done on maintaining a positive outlook considering and I hope the plan for 10K pays off. A base of speedwork like this will see a great foundation for further marathon attempts.
The Running Andy Very well done on your MK time. It is unexpectedly twisty and has some interesting inclines!! Those last 6 miles are quite tough arent they? Look at those last couple of miles and see how well you did to return to form. Lock those positive thoughts up for next time. It will help you. And if you look at things that went well on the training, remember those for next time. And look at the things which you would prefer to do better, and you will. Next time will be your time I am sure.
I have spent the last week reflecting on the last 4 months of my life. Whilst I have been asked a lot, what would I pinpoint as to the key in the achievement, I wanted to do this whole brilliant experience justice by reflecting on what went well, what was key to the PB and also what areas I need to do better if I am to continue improving.
There is no doubt, belief and a positive mental attitude are key and in the end are key to what you can achieve. If you limit yourself, you will limit your success and achievement. Of course your goals and dreams have to be realistic, flying to the moon unaided is improbable, but if you do not believe, you are less likely to achieve.
I was surrounded by people throughout the last 4 months who believed I could do and instilled in me a belief I could do it, to the extent, it was just a walk (or run) in the park.
So today's tip. If there is anyone who quashes your belief, drive, hunger, dreams, avoid them. You can do whatever you want to do, if you plan well, eat well, sleep well, train well and ultimately believe.
So I updated my goals again today on the back of everything. Not massively different to post marathon but This year I want to:
Run sub 40min 10K
Run sub 18.30 5K
Run sub 90min HM
Run GFA marathon (3.14)
Ride 100 in under 5hrs 30.
Run an Ultra (booked Dec)
Write my own blog (as i think this thread might have a limited shelf life.
SupermanRuns is coming!)
So I have booked Kingston Marathon in Oct 11 for my GFA attempt. Realistically, this is another massive jump in PB territory but its been done before by Malcs and if my shorter distance PB's come down then I think I will be in for a chance.
But thats enough about me. What is everyone else's post spring marathon targets and plan's???
Hard luck Effillo, I completely understand anyone who doesn't want to do another marathon, I think if I were to break 3:30 I prolly wouldn't do another marathon, the next step would be 3:20 GFA and I think that might be beyond me.
Immediate next step for me is Chester Half a week on Sunday, followed by some10k's in Liverpool in June, then to maintain fitness over the summer - probably Chester Mara in October - but at the very least to be much further on in December 2016 than I have been the last two years. It has been a good injury-free campaign.
Might be your year next year Andy!
What an inspiring post Superman!! Can't wait! Couldnt agree more about surrounding ur self with positive people! ????
Great post Superman
. I think my Abo target is less time critical and more about getting the strategy right, with two even paced halves back to back. If it turns out that I'm in the sort of form for another PB that would be a bonus, but it's more of a stepping stone I think.
My OH and I were discussing what I need to do differently in order to keep improving, and the answer is definitely more strength work. I think in terms of run sessions I'm pretty well set with what I am doing, but I really neglected the gym sessions this time around and I think my legs really felt that in the latter stages of VLM. So I'm actually planning on a period with less running, more S&C to build a solid base, then keep one S&C session in each week when I start building the running up again. Thankfully OH is a qualified S&C coach (as well as a remedial massage therapist) so I really have no excuse not to do it, seeing as its free! He's also in the early stages of setting up a new specialist weights/S&C gym in partnership with a guy who runs our local gym, so again it would be stupid of me not to take advantage of that. Hopefully that will be up and running in the next few months.
Mind you the S&C won't start until the small matter of a 10 mile race on Sunday is out of the way.....
Effillo - sounds like you are determined never to run another marathon! I guess you really have to like the training for it....otherwise it's such a grind. Good luck with the shorter stuff, hope you smash some PBs
TRA - well done at MK. I've definitely been there before with those last few miles - once your legs go it's a struggle! But a great time and you can build on that next time around.
Andy - well done on MK. Be proud!
Soups - can't wait for the blog. It's been really inspiring watching your progress. Can't wait to see you smash the rest of those goals!
Thanks for the positive words. There are some positives I can take away from the marathon, I'm happy with my time, just felt disappointed in myself losing it so soon at mile 18, I was confident I could stick with the pacer till mile 20 then it might be a struggle but even that didn't happen!
There were a few floors in my training, which need addressing and need to work on stamina, I think more progression runs and hill work, are something that was missing this year.
I did under estimate MK, think running the streets on MK gave me a false sense of how easy it would be, and this reflected in my training and not pushing myself enough.
As for the rest of the year, I have several halves booked already. My plan is to work on getting my half time down. I think 1:31:46 is a nice target for that.
Only skim-read the forum but loved your last post, Tim
You clearly have the potential to achieve those targets and there's Malcs as a living example that this sort of training really works.
Well dones to those of you running the MK marathon. Sounds like it was a tough event.
So, Prague marathon relay on May 3: Our team came 4th out of 18 from our company. I've no idea about my time as they don't give individual splits to relay runners and I only thought about stopping my watch in the metro on my way back to the hotel (idiot
The others wet were too far ahead and I didn't manage to spot another one.
It's a well organised event and you even get a decent adidas technical finishers tee
Back to work tomorrow
Well done to everyone who ran Milton Keynes and Chicksta for your great write up of your Prague experience. I love the mentality of hunting down the opposition.
Love your list of goals Superman. Which ultra have you got booked for Dec? I may well be marshalling at the Kingston marathon as I am running the 9 Bar trail challenge the day before. I have another 7 marathons booked and that one will be my 50th.
I have not escaped unscathed from my foray into double day ultra running. I have aggravated my piriformis so am suffering from a pain in the butt and numbness down my left leg. Why if it is numb does it still hurt? So a cautionary tale about upping your mileage.
I am also in a club team in the Mizuno 24 hour relay. Should be great fun running 5 mile laps throughout the day and night and embracing the camararderie of the event.
Stay positive, believe and achieve.
Am loving the goals Super, and look forward to your blog.
I would be happy with a 1:50 half, and a 3:50 marathon, but am rarely short of 3 injuries, currently nursing a poorly foot and ankle occasioned by a freak chain of events in the high winds of Tuesday week, so I missed Run Hackney.
Should be OK for the BUPA though.
How is everyone? I did Chester half today, a bit slower than Wilmslow but it starts with a climb and finishes with a hill so I held back a little either end.
Very motivated to do the Marathon in October, a few 10k's coming up and holiday in July
Hello all, took a post marathon detour into the Wilmslow Sprint Triathlon today. A stout effort and I look forward to the results with interest. I am doing the Great North Swim (2mile) at Windermere in a few weeks. The sub 3-30 marathon effort left me with a few niggles and I hoping some cross training will leave me in good shape for the York Marathon.
Keep us posted on the Soups Blog. Been missing the banter.
Hows everyone else doing?
Hot and hilly Richmond Park marathon today. Struggling with piriformis syndrome ie pain in the butt after my ultra 2 weeks ago. Happy with 3:56:02 considering!
At least I now have 3 weeks off before my next race.