The Sub 3:15 Marathon Thread
330 watchers
Jun 2019
6:19pm, 11 Jun 2019
28,026 posts
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SPR
Larkim - thought benchmarks refreshed automatically although generally for progressives I'm only looking at it from within the run data not the benchmark page.
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Jun 2019
7:24pm, 11 Jun 2019
14,775 posts
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Bazoaxe
1st rep is almost always my fastest....I agre that the 2nd last is usually the hardest
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Jun 2019
7:27pm, 11 Jun 2019
1,502 posts
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Brunski
Nice link Chris 👍, I’m definitely going to try a faster pre mile time trial workout (July), but think I’ll stick with my usual 10 minutes or so about 25 minutes before the off for 5k to HM. I start steady, build up to a strong but aerobic effort (sub threshold), cruise along at that for a while and then throw in a few short bursts (prob only 60m or so). If I’m feeling good I also do a few quick feet or a few flights of stairs to get the feet pitter-pattering. I can do that at home for my favourite parkrun, I usually do a few drills, short sprints, and leg swings just before starting as well if I have time. |
Jun 2019
11:43pm, 12 Jun 2019
1,643 posts
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Will_Uyuni
Bit of a fail in the “priming” warm up tonight. The weather was absolutely unspeakable, and despite my best intentions of giving it some with a bit of HMP in the warm up, after sheltering from the rain for as long as long as possible I could only manage one mile, albeit including some very enthusiastic strides. So rather than fully primed I was mostly just wet, but still set about the race with gusto. Running round a rowing lake however is not ideal in appalling weather so I had a bit of a commitment crisis after a couple of miles. Got it back together in the second half to finish in 31.10, or about 30 seconds slower than last year. Heart rate suggests I was properly trying though which is pleasing as it didn’t feel “that hard”, so maybe there’s a bit more to come. I’ve got a 5K on a very fast course, and a 10K round the same sodding lake to come in the next few weeks so will have a crack at those, savage warm up included 
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Jun 2019
8:14am, 13 Jun 2019
31,724 posts
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HappyG(rrr)
Well done Will. A cracking time in any conditions, but with the heavy rain you guys are having down there, doubly impressive! G
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Jun 2019
8:39am, 13 Jun 2019
211 posts
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Rog T
Very well done Will, great time - hopefully we'll get some more favourable conditions soon.
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Jun 2019
8:43am, 13 Jun 2019
31,731 posts
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HappyG(rrr)
Bazo, I've commented on your MP last night at start of Abingdon campaign. Great effort in the sh*tty weather. Hope you can fully shake your cold asap. G
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Jun 2019
4:34pm, 13 Jun 2019
7,805 posts
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larkim
Speedy running in this weather Will. Looking dry (overhead at least) tonight round here which will make a change from the soaking I've got from the last couple of runs. As a mild positive though, the fact that it has been tipping it down and I've nonetheless got out there is a step up in motivation from where I would have been a couple of months ago, even though I was notionally targetting a HM PB. Baz, plenty of time to go, and you know the speed is already in there. Was the pace downgrade (7:10s vs 6:40s-50s for MP) just down the lurgy? Hope the run didn't make it worse, but sounds sensible that you killed off the run rather than persist. |
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Jun 2019
11:47pm, 13 Jun 2019
14,779 posts
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Bazoaxe
Yeah. It was the fact I wasn’t 100% although as happy said on my blog I probably shouldn’t have run at all.
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Jun 2019
9:14am, 14 Jun 2019
926 posts
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puzzler
Baz, hope you're feeling better soon. I'd echo HappyG's sentiment. Given where you are, and the nature of the 2Q schedule, setting out to do mp miles at 7:10 pace seems like a mistake. I would have thought for you that the priority is to make sure you hit the right paces so you have enough speed work in your legs, and that calls for cutting it shorter rather than slowing it down if you need to adapt a session. [tbh 16 with 12@mp seems a bit bonkers for 2nd week of a schedule anyway ]
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