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13M in 1:25 along the river Hamble this morning - it was nice out. Only 6M planned tomorrow, inc 4.2k fast'ish at the 12-stage, will bring up ~50M for the week. A further 28M planned next week before the big day.
Marders - "taking the first half easy" with a target of 74.
Coro 736 1:18 2:35
Gobi 941 ask coro 2:38 ish
Marigold 19210 1:19 sub 2:40
CL 579 1:20 2:42
marders 945 1:14 go nuts
Green
ColdFeet 28924 1:19 2:40 (aiming at 6.05s)
TippTop 30414 1:21-ish sub 2:45 (aiming at 6:15s)
JH1 26??? 6.15's aiming for and see what happens.
RununMan 29740 1:22 2:47
Do2 29776 1:24-ish 2:49:59
Brian 28919 1:28 2:55 (Est'd as will go by HR, NOT pace)
MattTheRat 30307 1:27 2:55
paul a 28478 1:28 2:59.XX
Blisters 29426 1:28:30 2:59:59 (another shit or bust session)
JAP 30131 1:20-22 2:39.XX-2:44:XX
NDOW 31013 1:24 2:49 (so obviously the result will be nothing like this)
DoT/ Dan A - certainly interested in starting off together and seeing how it goes. yellow vest/ black shorts/ yellow Rbk Paris Racers
RB, sounds like the V3 will be a good shoe, interesting colours :¬0
Coro 736 1:18 2:35
Gobi 941 ask coro 2:38 ish
Marigold 19210 1:19 sub 2:40
CL 579 1:20 2:42
marders 945 1:14 go nuts
Green
ColdFeet 28924 1:19 2:40 (aiming at 6.05s)
TippTop 30414 1:21-ish sub 2:45 (aiming at 6:15s)
JH1 26??? 6.15's aiming for and see what happens.
RununMan 29740 1:22 2:47
MTriton 29973 1:23:30 sub 2:48
Do2 29776 1:24-ish 2:49:59
Brian 28919 1:28 2:55 (Est'd as will go by HR, NOT pace)
MattTheRat 30307 1:27 2:55
paul a 28478 1:28 2:59.XX
Blisters 29426 1:28:30 2:59:59 (another shit or bust session)
JAP 30131 1:20-22 2:39.XX-2:44:XX
NDOW 31013 1:24 2:49 (so obviously the result will be nothing like this)
Entered myself into the list madness. I'll be aiming for 6.20-6.25s. Last toughish session for me today before the marathon. I hope a 4.10 hilly bike ride doesn't stay in the legs for too long! Very annoyingly I have a bit of a sore throat that has only just come on today. One lemsip, extra Vit C and a packet of Hall's Soothers has reduced it but I fear for how it will feel tomorrow. Time to get the grapefruits in.
MTriton My friend says 'Yeah cos the biking (that you also failed to mention last time) obviously does fck all to build overall aerobic fitness that obviously has no effect on marathon performance at all. Nope not a thing to do with it.'
As you were.
ROFL
I'd say more disingenuous than rude but don't think I'm not watching you son ;o)
Otherwise I could claim 2:59 off of 13miles per week in the previous 16weeks. Actually on reflection forget I ever said anything that's got a nice ring to it.
As you were.
The unofficial fred police appears to have set up shop again. And with pace-policeman RB running properly again all we now need is CM to reappear!
I'm taking a lead out of your book Crabsticks. London is a stepping stone to a summer IM race. After Roth I'll then drop a very large chunk of the swimming and biking and do proper running mileage (for the first time ever) in order to go for it at Berlin (where my running club is having an outing this year).
Good luck on your sub-3 off 13mpw!!
Nice banter going on there.
Just done 10M - 5 out av 7:10 (wind with), 5 back av 7:10 also (wind against). Last few miles were into a strong northerly wind and icy rain. Didn't enjoy myself - wheres the sun ?
I had real heavy legs today, maybe from y'days pedalling. I did 45 mins after work on the new steed and my lower legs were real sore from the new pedal position.
Did all the furniture removals earlier and my back aches no worse - bu tits still there.
5 rounds of the cup played - the better team lost each time. Name must be on the cup, shame Arry didn't play Mendes instead of one of his Physiques, Defoe would have bagged one or two as well.
Go on CM - say something wise !
The lower than optimum mileage effort was last year.
Sounds like a plan. I certainly felt once I binned the bike that running ~100mpw was easy in time management terms. Plenty of time for a decent build up too. Remember though (padams will agree) Berlin is a very tough course so you'll have a tough job to beat your London time ;o)
I'm sure CM's watching - well he certainly won't be out running anyway. Lazy fckr.
As you were.
Credit (if it works!) for the plan goes to BEJ, and we are jogging (albeit, very fast jogging) it together for a good majority, if not all, depending on how we both hold up once the pace quickens.
If I was doing it on my own I think I would have tried to replicate my 20M where I split at about 73 and then go through 20M at 1.52ish. Depending on how much and when we pick up in the 2nd half, going through 20M in 1.52 might be very close anyway - requires us to yield 5.30s for 7M to hit that. So altogether not too dissimilar... At least this way I should feel well up for a strong second half and with a bit of wind (hopefully) pushing us, the crowds, and just the finish line, it all seems to fit nicely!
Marders, Given the current forecast I thought the plan was to go off with the leading Brits / Kiwis and rely on Go Gels (improve endurance by 45%) coupled with Lucozade Sport (improve endurance by 33%) to battle it out for Beijing?
Blue
for as large a neg split as poss!
Coro 736 1:18 2:35
Gobi 941 ask coro 2:38 ish
Marigold 19210 1:19 sub 2:40
CL 579 1:20 2:42
marders 945 1:14 go nuts
gatorade 531 1:17 hold nuts
for as small a positive split as poss!
Green
ColdFeet 28924 1:19 2:40 (aiming at 6.05s)
TippTop 30414 1:21-ish sub 2:45 (aiming at 6:15s)
JH1 26??? 6.15's aiming for and see what happens.
RununMan 29740 1:22 2:47
Do2 29776 1:24-ish 2:49:59
Brian 28919 1:28 2:55 (Est'd as will go by HR, NOT pace)
MattTheRat 30307 1:27 2:55
paul a 28478 1:28 2:59.XX
Blisters 29426 1:28:30 2:59:59 (another shit or bust session)
JAP 30131 1:20-22 2:39.XX-2:44:XX
NDOW 31013 1:24 2:49 (so obviously the result will be nothing like this)
I like the look of those tergats. 4 people looking to join the champ starters next year, and the rest of us all quietly confident of sub-3 - except possibly Blisters, but then I can't work out how much he's actually trained in amongst the lurgys, niggles and floods.
10 miles for me this afternoon including 4 miles at MP in the middle. Until the wind and rain kicked in as I was running up a slope into a headwind it felt pretty easy to bowl along at 6:40s.
Last decent run done, just a few easy jogs left to do now.
I felt like my legs weighed two tonnes each today - worst run for ages, I'm normally straining at the leash.
I agree with your assessment MtR. I've not done enough.
7 miles today: 3 warm up, 1 warm up, 3 race.
Midland County Campionships (short leg). Mine was leg 11 out of 12. Although the slowest out of the team by a few seconds, at least I was there on merit because the reserves were a bit orf my pace. Here's the good news: by finishing 13th we've progressed to the Nationals. I was looking out for Joolska and her Bristols vest, but didn't spy her. 'Spose it would help if I knew her name.
Time 18:36. I'll take it, but it's not 18:15. (Athletics Weekly standards for 5k).
There's not much more training I can do now, but I could put some pounds on, or hammer my knees by walking round London. I'm forecasting 3:00 to 3:05 now.
[runs off to check current forecast]... wtf is going on! I liked the southerly better than the rubbish there now... lucky we have a backup plan in the form of some quality endurance stats. I just had a brainwave BEJ - skip the lucozade and just use Go Gels, works out at 12% more endurance, unless of course mixing different brands makes the gains cumulative for a massive 76% more endurance!
I like it gator! Given the current wind direction I might yet implement a form of your plan.
Oi Gator - put me back!
Blisters should you really being saying that: ' I was looking out for Joolska and her Bristols . . . .'
Hmm - what happened to the formatting??
Anyway, whilst we are thinking about London...
Berlin - whats that like then - who's done it, is it as quick as people make out, and how much did you spend on the trip?
I agree - I'd take a 2:59 in a shot.
You're getting a bit cosmopolitan with the travel this year - NIce and Berlin.
I have to race on the IOW if I want foreign travel.
Just wondering aloud how much a trip to Berlin and back would cost...
Hmmmm,
Meantime, any engineers in the house? Just taken one of the kids trains from the "Thomas" set apart to clean the fluff out... and dropped it on the floor.
There are cogs everywhere, and no obvious order in which to replace them. I have 7 hours before they wake up...
I don't know, you go to the pub for a bit (Diet Coke obviously) come back and find the "list" looks like a bombs hit it. People missing, wrong order, formating all over the shot - it just won't do.
Blue
for as large a neg split as poss!
for as small a positive split as poss!
marders 945 1:14 go nuts
gatorade 531 1:17 hold nuts
Coro 736 1:18 2:35
Gobi 941 ask coro 2:38 ish
Marigold 19210 1:19 sub 2:40
CL 579 1:20 2:42
Green
ColdFeet 28924 1:19 2:40 (aiming at 6.05s)
JAP 30131 1:20-22 2:39.XX-2:44:XX
TippTop 30414 1:21-ish sub 2:45 (aiming at 6:15s)
JH1 26??? 6.15's aiming for and see what happens.
RununMan 29740 1:22 2:47
MTriton 29973 1:23:30 sub 2:48
NDOW 31013 1:24 2:49 (so obviously the result will be nothing like this)
Do2 29776 1:24-ish 2:49:59
Brian 28919 1:28 2:55 (Est'd as will go by HR, NOT pace)
MattTheRat 30307 1:27 2:55
paul a 28478 1:28 2:59.XX
Blisters 29426 1:28:30 2:59:59 (another shit or bust session)