Stretch Posted October 29, 2015 Posted October 29, 2015 I c u did a 02:47:20 at the CTM That is a MONSTER time. Ja but CTM is flat an easy...easy peasy no really...bliksem...thats fast...A batch......with comfort Ferret69 1
Jigghead Posted October 30, 2015 Posted October 30, 2015 Hey all how is the training going? Jigghead, Are you ready for the Soweto Marathon on Sunday? Good luck bud and bring a detailed race report back for you to read next week. Shot, did very little this week, a 10km on Wednesday and a slow 6km this morning. Race pack collected yesterday and all ready for what will hopefully be a quick jog around Soweto on Sunday. A little worried about the weather. Weather forecast says 12-34deg although partly cloudy. I'll keep you all posted, watch the Strava for my time etc.
ScottCM Posted October 30, 2015 Author Posted October 30, 2015 Race pack collected yesterday and all ready for what will hopefully be a quick jog around Soweto on Sunday. What's your target time?
Ferret69 Posted October 30, 2015 Posted October 30, 2015 Looking forward to seeing that 5km TT strava upload ;-) Hope I didn't let you down
Ferret69 Posted October 30, 2015 Posted October 30, 2015 Shot, did very little this week, a 10km on Wednesday and a slow 6km this morning. Race pack collected yesterday and all ready for what will hopefully be a quick jog around Soweto on Sunday. A little worried about the weather. Weather forecast says 12-34deg although partly cloudy. I'll keep you all posted, watch the Strava for my time etc. Good Luck, we will be strava stalking you
Stretch Posted October 30, 2015 Posted October 30, 2015 Hope I didn't let you down 3:33...hells bells!
Ferret69 Posted October 30, 2015 Posted October 30, 2015 (edited) If any of you are Looking for a Decent programme to Bring down your Marathon Times have a look at the below Asics Training Programmes All based over 16 weeks with a perfect blend of Speed, Intervals, TTs, and Long Runs Pace's included for each Goal, and max weeks around 95kms (I rested every Friday) I used this for CT Marathon and Took 18mins off my PB so I think they work a charm if followed correctly... No Hills in it so probably not a Great Idea leading up to Comrades but I did it from 1st week July (took 4 weeks off after Comrades to rest and build slowly again before starting) this year for a Flat Marathon at the end of September (only had 12 Weeks so had to drop a few, did first 5 and last 7). But if you can fit in the full 16 it will be great. http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.00.pdf http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.30.pdf That's the Sub3 and the Sub3.30... If you Google I think there is a 4 and 4.30 as well. Edited October 30, 2015 by Ferret69
ScottCM Posted October 30, 2015 Author Posted October 30, 2015 3:33...hells bells! You not allowed to use your bike, its meant to be on foot........Very impressive, congrats
Ferret69 Posted October 30, 2015 Posted October 30, 2015 (edited) You not allowed to use your bike, its meant to be on foot........Very impressive, congrats Thanks, think id be slower on the bike at the moment... Last touched any Bike at Day3 Sani2C this year, going to be very interesting in a few weeks when I have to dust it off for 94.7.... think ill be having to drop back a few hours from my Original VB entry.... Edited October 30, 2015 by Ferret69
Stretch Posted October 30, 2015 Posted October 30, 2015 If any of you are Looking for a Decent programme to Bring down your Marathon Times have a look at the below Asics Training Programmes All based over 16 weeks with a perfect blend of Speed, Intervals, TTs, and Long Runs Pace's included for each Goal, and max weeks around 95kms (I rested every Friday) I used this for CT Marathon and Took 18mins off my PB so I think they work a charm if followed correctly... No Hills in it so probably not a Great Idea leading up to Comrades but I did it from 1st week July (took 4 weeks off after Comrades to rest and build slowly again before starting) this year for a Flat Marathon at the end of September (only had 12 Weeks so had to drop a few, did first 5 and last 7). But if you can fit in the full 16 it will be great. http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.00.pdf http://www.runnersworld.co.uk/news/images/asics/ASICS_TRAININGPLANS_Sub%203.30.pdf That's the Sub3 and the Sub3.30... If you Google I think there is a 4 and 4.30 as well. interesting reading....I always look at these and think that they are far too much work to follow a plan of when you should be running hard, intervals, slow and distance etc etc....I know i should be doing it to take my marathon from a 3:30 to a 3:10..but then it sort of takes the enjoyment of why I run......I just wake up put on the shoes and run..clear my head still gonna print it out and look at properly and replace all the M's with Km's and report back Ferret69 1
Stiggy Posted October 30, 2015 Posted October 30, 2015 Random questions: would I finish Comrades on Ironman training?
Stretch Posted October 30, 2015 Posted October 30, 2015 Random questions: would I finish Comrades on Ironman training? I am sure you could....but remember..the longer you are out the there..the longer you are in the sun...the longer you are on your legs..the harder it gets
ScottCM Posted October 30, 2015 Author Posted October 30, 2015 Thanks, think id be slower on the bike at the moment... Last touched any Bike at Day3 Sani2C this year, going to be very interesting in a few weeks when I have to dust it off for 94.7.... think ill be having to drop back a few hours from my Original VB entry.... Come join us in the "I"-Team https://community.bikehub.co.za/topic/155156-the-i-team-947/
Ferret69 Posted October 30, 2015 Posted October 30, 2015 Random questions: would I finish Comrades on Ironman training? I did my first Comrades back in 2012 on a Whim purely on Ironman Training (got given a sub entry a few days after ironman) Had under 700km of Running that year from 1 Jan to race day, but with all the Biking and swimming I was just fine.. Don't get me wrong I Died 10x more on Comrades than I did in Ironman (and 2012 was the windy year) but as long as your Ironman work has been put in properly its more than possible...
SeaBee Posted October 30, 2015 Posted October 30, 2015 I might actually get back on the bike this weekend after doing something interesting to my calf last weekend. Feels much better but not going to take chances running with a week to go to Tunnel run and two weeks before my first marathon.Actually seeing the bio just now for something else and will ask for a quick prod (to the calf!) to see whether it actually IS better and not just... hiding and waiting for me to go for a run! And here I am surrounded by people who want to improve their marathon times - jeez, I just want to get to the finish of one! ScottCM 1
Ferret69 Posted October 30, 2015 Posted October 30, 2015 interesting reading....I always look at these and think that they are far too much work to follow a plan of when you should be running hard, intervals, slow and distance etc etc....I know i should be doing it to take my marathon from a 3:30 to a 3:10..but then it sort of takes the enjoyment of why I run......I just wake up put on the shoes and run..clear my head still gonna print it out and look at properly and replace all the M's with Km's and report back I do most of my Comrades Training pretty unstructured on how I feel on the day, just making sure I get in the Long runs... So I kind of liked getting forced into a structure for just 12 weeks... As long as the Tuesdays, Thursdays and Sundays are in place the rest is Not a train smash... I did however follow it to the T and apart from taking Fridays off I didn't miss or change more than 1 or 2 sessions.. I have the Km/Mile pace and distance Conversions written somewhere if you want me to post them... Stretch 1
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