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Sub 3Hr Marathon

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Little Miss Happy Nov 2017 3:18pm, 1 Nov 2017 400 posts	Quote Pin Little Miss Happy I didn't realise the UK rankings were in AW WW. I'm quite happy to share on here but it really is a case of running as many miles as I can (when in training for something obviously, at the minute I'm trying, though not succeeding very well, to keep my mileage down a bit as I have no races in the calendar until VLM) at whatever turns out to be easy pace on the day. I tell you what - if you're really interested - pick a few weeks (mine begin on a Sunday) and I'll type what's in my training log for that week.
Windsor Wool Nov 2017 4:08pm, 1 Nov 2017 3,296 posts	Quote Pin Windsor Wool
Windsor Wool Nov 2017 4:09pm, 1 Nov 2017 3,297 posts	Quote Pin Windsor Wool I'll push my luck.....given that Robin Hood was in September, what was your total mileage & average pace for August? please!
Little Miss Happy Nov 2017 4:22pm, 1 Nov 2017 402 posts	Quote Pin Little Miss Happy Immortalised - thanks WW. The answer to your question is - I don't know! 1st August was a Tuesday so from then it looked like: 21 miles/7.37; 14 miles/7.56 (run with a slower guy - P - I'm mentoring); 17 miles/7.41; 12 miles/7.39 (first 7 with P); 10 miles/7.19. Next week: 20 miles/7.20; 20 miles/7.33; 14 miles/7.36; 12 miles/7.38; 20 miles/7.29; 14 miles/7.40; 10 miles (first 8 with P) 7.44. Then: 16 miles/7.22; 14 miles/7.24; 12 miles/7.22; 8 miles/7.09; 6 miles/6.56; 4 miles/7.07 (mini taper for Erewash Half which I ran in 1.24.09 with a mile warm up and cool down. 21 miles/7.26; 16 miles/7.18; 10 miles/7.44; 15 miles/7.35; 12 miles/7.22; 16 miles (with P) 7.50. 16 miles/7.18; 20 miles/7.34; 20 miles/7.28; 12 miles/7.30; 20 miles/7.23 - and there endeth August. 457 miles for the month. P ran his longest ever run - 17 miles - with me on 21st October at an average 7.30 and Sunday just gone we did his first ever 20 at 7.43 pace. I'm expecting him to smash his GFA (3.20) in his first marathon in the spring based on increasing his miles and running them all easy. He's now running six days a week rather than every other day or so. Does any of that help?
jdarun Nov 2017 4:27pm, 1 Nov 2017 2,036 posts	Quote Pin jdarun Hmmm....2:39 at age 55...that's only 3 mins per year to gain, I'm just about doing that so far
jdarun Nov 2017 4:33pm, 1 Nov 2017 2,037 posts	Quote Pin jdarun Thanks LMH - very interesting. Awesome mileage and not at all what I'd call slow! I basically run steady at around 8mm though that is partly due to the hills round here.
Windsor Wool Nov 2017 4:36pm, 1 Nov 2017 3,298 posts	Quote Pin Windsor Wool it does LMH, thanks. Huge miles, 457 for the month (!) with multiple long runs and medium long runs all run at a very good pace (even though you call it easy). I must admit that when you had talked about 'just' running a lot at easy pace I hadn't really connected up the dots that your easy pace would be as fast as it is even though you've often said that your MP comes in ~ 1 min faster than your easy LR pace. You must wonder what the rest of us are messing around at. Incredible actually. The more I think of it the more I think wow. thanks for sharing, there's a lot for me to think about there. There may be more questions, look out!
Little Miss Happy Nov 2017 4:48pm, 1 Nov 2017 403 posts	Quote Pin Little Miss Happy You're more than welcome WW - and message me if you want to take it off forum. My easy pace has been gradually coming down over the last three years (since I started running again post accident and was no longer swimming and cycling too) but by keeping everything easy I was able to build the miles quite quickly. It's been very gratifying for me to see that it's working for P too - he's currently sitting around 50-60 miles a week and we're planning to keep it there for the rest of the year just building a good base ready for marathon training though as he works shifts we are being a little more creative with it as his opportunity to run when on early shifts in the winter is limited.
Windsor Wool Nov 2017 4:55pm, 1 Nov 2017 3,299 posts	Quote Pin Windsor Wool JDA - Nigel Rackham is local to me and can always be found on the 1st row of the grid in any race he enters. Rightly so too. I believe he ran his 2:39 this year after a lengthy injury lay off. This would explain why he was down on his 2:32 from VLM 2016. Check out his times across the board. Quite incredible. powerof10.info
Daz Love Nov 2017 6:06pm, 1 Nov 2017 806 posts	Quote Pin Daz Love Please dont take it off forum. Really interesting. LMH - That is some serious mileage and as WW says WOW. Amazing.

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