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Sub 3h15
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Interesting stats there Speedy and substantial improvement from a 3:28 to a 3:01. There is hope for me yet then as I did 3:29:28 for my first ever marathon VLM 2013 Oh and with an unscheduled pit stop as well. 3:14:59!! That is what I'm aiming for in my next stab at the marathon.
General consensus seems to be bigger mileage??
Nice run Poacher . "A large Hare" that was me last night, well for 200m anyway hehe!
Most blokes on that mileage would be well under 3 hours, but I'm just a girl with little lungs and a little heart and little leg muscles. (All also good arguments for why men should do the housework). Not sure how good a comparison it is, but I was 8th lady at Edinburgh, while 8th man ran 2.30.29. So you probably don't need to be doing quite so many miles as me. I seem to thrive on big miles, whereas others will just break down.
AR/Mennania - I actually had to Google "Daybreak", which thankfully I've never endured, but if it's anything like the Spanish equivalents, I think I would have to abort the session due to feelings of acute depression, anger and frustration, rather than any difficulty with pacing.
Keir - Yes, that is a great spot with the otter. Brilliant. Did you find yourself involuntarily chuckling and going "heh heh - go on, son!"?
Speedy - There's no substitute for banging out the miles. And up to a point the likes of those of us on here* are never going to reach, the more the better.
*Apart from the odd random nutter, of course.
CC - sub3 for a man is easier, your 3:01 equates to ~2:46 for a man, you big miles is paying off nicely, you still have plenty of gains to make too. In a year or two I'll expect to see you on the embankment.
Really interesting Speedy. Do you think you need to do more to go sub 3?
For my 3:15 this year I did mostly high 50s low 60s with a peak of 72 (only once though!) and cutbacks of 40, but that wasn't very different from last year when I did 3:20. Personally I think I can go faster without increasing the weekly mileage very much, if at all. But there again I'm never going to run sub 3!
Update from me: still no running to talk of - calves still mashed
especially the left one. All through marathon training I had a niggling hip and tight glute on the left too and promised myself that once London was out the way I'd get it looked at. So, took myself off to a specialist sports physio (not far from your parents Speedy) to have a thorough MOT. Result: I'm doomed! Pelvis out of alignment, tightness around L4, weak glutes, tight piriformis and when I tire I start to overpronate and all of this is putting strain on my calves. I asked if there was a simple operation that could make me better but no, I have to do it the hard way.... tons of exercises. 
Its so boring. I've done 2 runs of 1.5 miles each today and just about to start my second lot of exercises. 
Ant - I also had no idea what Daybreak was. Sounds nearly as painful as the lecture I've just had on bond/rights issues and the impact of financial gearing of a listed company! I need lots more coffee to get through this!!ZZZZZZZZZZZZZZ
Decided against aiming for a PB in Jersey Half June 9 as I've done very little miles since London but I will be trying to pace a friend who is aiming for a sub 1:35. PB attempt for a half will have to wait.
GM Very magnanimous of you for pacing. Pacing & thus friendship is like wetting yourself, everyone can see the results but only you can experience the true warmth.
.
Speaking of getting wet, it pi$$ed it down here today, felt slightly under-dressed in shorts and t-shirt, in quite frankly un-Australian weather. I was bloody pink with the cold, I know it is winter on Saturday but I think I'm going to complain to the consulate. 3.5miles before garmin died, then a further 2-3 miles of chugging.
Minni, Well done on your trip to the stretchy VET, I'm sure they'd just shoot me if I ever turned up there
Minni would you recommend that place and was it very expensive. Sorry to hear you've got problems, when do you think you'll be running again?
I agree that high mileage seems to suit some people Speedy- I'm sure it would have me on the injury bench in no time. Remarkable progression from 3:28 though, shows what's possible. I think for VLM next year you will need to build in more housework in the schedule
Gerard - belated congrats on the recent run. Cracking report and as others say, a sub 40 10K is just round the corner.
AR - impressive treadmill session there. You say you're not looking forward to the next one - with Daybreak on I wouldn't look forward at all.
Minni - all sounds a bit grim. Hope things get better soon.
Hill sprints for me in the rain this morning. First few were OK but as expected they got progressively more difficult. Carried on running up the hill after the last one and thought my chest was going to explode.
OO I'll message you the details.
Lorenzo/OO - I'm sure it will all be fine. I've run 3.5 this morning and although there's still pain in the calf its definitely improving. I've got Blaydon Races coming up in 10 days time and really want to run it but obviously won't be racing.
Once again my summer of speed won't be happening. It never does!
Windy - Interesting analogy there, I've only ever paced someone once before and really enjoyed it. I personally think more runners should do it more often. It serves more than one purpose. Where are you at then?
Lorenzo - Cheers and well done with those hill sprints, sounds like a Daybreaker kinda pain. Must admit I've never done a single one of those in my entire two years of running.
My plan is to start bumping up the mileage end of June and will aim to max at 70 per week, averaging mid 50's and see where that takes me.
Minni - Hope that pesky calf starts playing the game soon. Are you doing any cross-training (drinking wine doesn't count)? Once you're sorted do go for the Summer of Speed! You know that you'll be glad you did when those autumn races come along and everyone else is still bemoaning the state of their holiday beer-gut. That's why i'm planning (hoping) to do it, anyway...
Minni, have you tried a chiropractor? I had the same problem with a tilted pelvis, which was causing my lower back to lock up and trapping my piriformis - I thought I just had tight hamstrings through lack of stretching but once my pelvis and back were realigned and moving freely it made an enormous difference. I still have twinges in my piriformis from time to time, and hamstrings are often stiff, but now it's down to lack of stretching rather than an underlying issue.
It cost me a fortune having two sessions with the chiro a week for about a month, then weekly sessions for about the same time, but it was SO worth it to run pain-free.
Minks - the chap I'm seeing will do all the manipulation. I'm going for a Seah tonight.
Ant - I've been turbo-ing and lots of strengthening stuff, which has produced serious DOMS! I'm going to back off all that for a week and try short runs everyday along with the specific exercises given by the physio. I'm also trying to lay off the drink after a few dodgy weeks...
Blimey Minni, that does sound very broken. But can he fix you? Rehab exercises are mind-numbing (like Daybreak) but hours of them cured my ITB years ago.
Minni - agreed, if you keep annoying it it wont heal. Just do some gentle massage on it or even better just hot water bottle for a few days.
(((Minni))) look after yourself, remember the effort you put in to get that red letter day in London and accept that you body needs a rest before coming back even faster.
Minni, it doesn't sound like you are broken, (caveat caveat) just a little tight. Like a camel's bum in a sandstorm. All those items listed are things that will settle down and ease off, with the correct application of professional advice, rest, massage, manipulation, and where appropriate, strengthening.
I didn't read that you had pulled a ligament, torn a tendon, or generated a stress fracture.
and S-T-R-E-T-C-H
Minni, uuuurgh injuries.... Depressing things. Do you also have tight quads? Mine have been tight in the past and pulled my pelvis forward into a tilt which also tightened my hamstrings and calves. Foam rollering my quads and quad stretches had the single biggest impact on the overall tension in my legs.
Minni - on the couple of occasions when I've had something up, I've been to see a cranial osteopath. He basically works on the premise that a problem in your knee (for example) is often down to a problem / mis-alignment somewhere else in the body.
All he seemed to do to me was gently manipulate the bones in my lower back and hey presto all sorted.
Keeping my fingers crossed that the weather will be pleasant enough tomorrow morning to cycle into work for the first time this year.
Blisters is right I'm not broken just a little fragile. Lorenzo yes that sounds just like my guy. Tonight was lots of manipulation resulting in some great cracks from my back (the hip wasn't so keen to move) followed by trigger point therapy
but everything feels much better now, a few hours on.
There is no tear or anything serious in the calf, its soreness is due to tightness, which is due to the misalignment. Sort that and I'll be tickety-boo.
I'm so pleased I decided to go to someone to tackle all this rather than just treat the sore calf and carry on.
Hope you get sorted MinnI. To play devil's advocate - I wonder if resting ie not running, doing some other aerobic stuff and letting time sort you out is a good approach. As you may know there really isn't much evidence for all the manipulation, massage osteopath type stuff. Tricky cos you want to do everything you can to get fit ASAP and it prob feels better to be doing something rather than just passively letting things pan out. Can be expensive route to embark on though....however what I'm saying may just be poppycock if you're finding it's helping already
Bottom line is - who cares as long as you get better! All the best
Track tonight for me. 5 * 1200 off 90 sec rests. Aiming for 4.18 per rep (5.45 pace). first one a bit quick - when will I learn- and last one 4.20 but others just under target. Track was packed - must have been 50(!) people using it!!
Plan is to really try my darnedest to hit paces - not too quick not too slow - for all these workouts for few weeks.
VLM GFA update - website says go there on June 24th to apply for a GFA place for 2014 - GFA time must have been achieved since 1.1.12. You have to upload proof of time + proof of age & ID. It doesn't say how long the window is open for*
Although putting this online is entering the 21st century, IMO it's a pain in the ar*e as I will be working in the ar*e end of nowhere with little electricity let alone web access.
(*Not remotely helpful, not everyone lives a 9-5 life in the UK, and London is not the capital of the world)
In summary: ar*e, and more ar*e.
As you were.
Poacher - do you want me to sort you out again?
Fraser - thanks for that
. 
The thing is nothing's guaranteed is it? I'm hoping that my hip will come out of it better so once I start cranking up the mileage again I won't have the same niggles. Only time will tell.
Minni - You may have to sort me out as well, because if GFA are asking a PDF copy of - what? The results? A certificate? - and the URL link to the results, I'm b*ggered. The organizers were happy to testify that my time over the correct distance was sub-3:15, but on the official results available for perusal on the internet, I'm still shown as having done 3:19. I decided to go for all-out cheek and ask the bloke to modify the offical results to accomodate me, but I don't hold out much hope.
Bugger Ant. What are we going to do???
Ant, if you adjust your date of birth on the copy of the birth certificate that you scan, you can get in as an over 50. The qualifying time is 3:20.
Did I really suggest that?
Please strike it from the record.
Ant, I think you can just provide one piece of evidence for the results, whether that is a PDF where you've scanned in the local newspaper (or whatever) or the link to the results. At least, that's how it worked for champs entry last year; they didn't make you do both.
Also due to a cock-up with the woman in the office not being able to read the results properly, we ended up sorting it out over the phone anyway.
Might just change gender for an easier entry....