The Sub 3:15 Marathon Thread
2 lurkers |
330 watchers
Jul 2014
8:04am, 24 Jul 2014
7,000 posts
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Bazoaxe
Claire it's all about progression. When I started out in here I was not running as I do now but the support here helped to push me on You will soon be catching and passing people. |
Jul 2014
10:34am, 24 Jul 2014
4,700 posts
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paul the builder
+1 to that. Sounds like 2 good tracks races to me. Remember being super-quick on the track doesn't exactly go hand in hand with marathon training, so it's always a compromise. Good to hear from Runamok. I'd make a crack about how much of the work of running at sub 5:30 pace the dog is doing compared to you. But I think you're probably good for it anyway, I have a bit of fast twitch envy. Hope you found a solution to suit all Baz. I guess everyone on here has their own (multiple) versions of that situation. I'm happy to do a tempo day followed by a LR day now (although I wasn't always) - but it definitely then becomes an easy LR, and not a super-long one either. Listen to the old body. (also a lot of my run juggling answers are brought to me courtesy of the magic of Sky+. I'd like to watch Marigold in the CG marathon, but if I do it'll be Sunday night, or the following week). I'm listening to my old body at the moment too - it says I'M TIRED. Mileage is higher than ever before - hope to keep it in the 90s for a 6 week spell. I'll either adjust to it, or start going to bed at 8pm. |
Jul 2014
10:58am, 24 Jul 2014
1,848 posts
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Nelly
Well done Clare, three solid efforts back-to-back (inc. 400m relay)  In addition to the wisdom above from Baz and Paul, I always find it useful to remind myself that most contributors on this thread are aiming for much quicker than 3:15. That said, it's great to have them around and benefit from their wisdom, hence why it's such a great thread to follow. Ptb - whilst Sky+ is a great invention, I think the many problems are a) the kids always fill it with cartoons and b) I always end up with two many programmes to ever catch-up on in a relevant timeframe (TDF highlights, CG marathon/T&F/Triathlon/Velodrome, David Rudisha documentary, Crossrail documentary, etc...) |
Jul 2014
11:29am, 24 Jul 2014
6,396 posts
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Le Chrishuile
The sports science book I have suggests that running fast (and therefore economically) at short distances helps translate to better form/being faster over longer distances. It stands slightly at odds to the POSE/Chi way of doing things (be mindful of form vs if you run faster your form must have improved itself). I agree it doesn't necessarily translate, but good endurance base + running faster at short distance would seem to be a solid way forwards. And if you can't run a sub 20 5k, you will obviously struggle to ever run a sub 3hr marathon. I've got something similar next week to Clare, 3k and 1 mile relays on track. Last week I manage to record a course pb at 1.1 mile relay (6.02) over 6 years of running the same race, followed by a pw at 7 mile race that I've also done for the last 6 years. I really don't know what that says, although I was running well at 5 miles and blew up in the heat..Our vets team ran it over a minute slower 2 years ago but still came 2nd vets team, this year we were 4th in the relay. As for tactics on track - my pb at 5k came from making sure I ran the first 800m at 3.15 exactly and then picking it up using other runners to catch and keep my pace up. |
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Jul 2014
12:39pm, 24 Jul 2014
7,001 posts
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Bazoaxe
I need to give up work to fit in everything else - sorted - ha ha
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Jul 2014
3:49pm, 24 Jul 2014
22,512 posts
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HappyG(rrr)
Fortunately no long runs this weekend, just 10 and 8 milers. Will do it early on Sun, so that I can get to Glasgow for 9am to see Marigold and the rest of the super stars running the marathon. Hope the weather stays this lovely (for spectators, bit melty hot for racing marathoners!) G
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Jul 2014
7:55pm, 24 Jul 2014
2,709 posts
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Runamok
Cheers guys. You'd not be far wrong to have a crack at how much work the dog is putting in but thing is when she knuckles down, she'll be at sub 5 pace and then I am hanging on for dear life and hoping that I stay upright/can keep my legs turning over. I did run with 2 of my dogs once and they took me round a 5k forest trail course in 16:25 which included 2 poo stops (for the dogs!!) which cost us the best part of 90s. To say I was fooked would be an understatement and for the first 200m, I was actually crapping myself because I was really, really struggling to keep up and therefore upright. At the same time though, it is very, very exhilarating.
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Jul 2014
8:01pm, 24 Jul 2014
2,710 posts
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Runamok
Le C, you'll consistently find that books contradict others. But that just goes to show that not everyone is the same, and what works for one runner will not necessarily work for another. A book I've got recently to help with my injury woes, by the author Joanne Elphinston is really good at looking at the biomechanics that underpin our running. Called stability, sport and performance movement the first few chapters are an interesting read and then really you need to research the exercises pertinent to running (thankfully that is done to certain extent in the book) and then knuckle down to complete them correctly. When I started to do this, it starkly showed how weak my left glute and right lumbar are and why I am having such difficulty at the moment. Baz - sounds like a good idea that; giving up work
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Jul 2014
8:00am, 25 Jul 2014
6,318 posts
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LouLou
Interesting posts yesterday. Got stung with an unplanned 13 hour day to cover sickness so only 3 miles ran in morning. Very jealous of stoosh at the triathlon. training going to be tricky next week - suspect I may end up using running as my transport from glasgow to my parents house. aiming to go into Glasgow green for marathon. Then only free day is Thursday where I think there is cycle road race so will probably go and watch. 6 miles this morning and debating getting bus to work to run home after today's 13 hours
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Jul 2014
8:21am, 25 Jul 2014
1,176 posts
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Tizer
Sounds like you have the running bug again Lou, which is half the battle. A good phase of training seems to follow on when the desire to run re-appears. Baz, your training looks excellent just now. Plenty LRs in the bag already and still a good few weeks to dial in the sub 3 MP. If I was to add anything to your plan it would be to start introducing some MP into your runs. Even if its just a few miles here and there just now. Looking good for it this time I reckon Runa, running with your dog sounds awesome. I've got a 10 month old chocolate lab that likes, to run away towards other dogs, people, brids, deer... so there's potential there I guess, although I'd struggle to stay on the racing line if there were 'like any' things that would distract him I was supposed to be running Chester, but getting some long overdue treatment on an achilles problem that's bothered me since the xc season over 2 years ago. 3rd session with the Physio today and might get to run a few miles here and there next week. Enjoying the bike just now though and a bit of core stuff that I've never bothered with before |
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