tag:blogger.com,1999:blog-9234268.post1843191830673938304..comments2023-11-03T19:17:53.114+11:00Comments on Superflakes life on the run: Opera in the Park 35ksSuperflakehttp://www.blogger.com/profile/12308815453127132029noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-9234268.post-26255827106192449492008-02-18T22:06:00.000+11:002008-02-18T22:06:00.000+11:00Mate, McMillan says my 3k speed is good enough for...Mate, McMillan says my 3k speed is good enough for a 2:46 Marathon. In all likelihood, however, I will aim for 'just' Sub 3 at my next Marathon holding that pace for around 30k's and maybe working home strongly if I'm up to it. The Marathon is a mistress that demands respect.....<BR/><BR/>I also agree with Tom's suggestion about intervals/speedwork with a group. I do my some of my best speedwork at out and back sessions when I can turn around and bust a gut running down those in front of me. <BR/><BR/>Good luck. <BR/><BR/>MattMattyhttps://www.blogger.com/profile/03170374278473716982noreply@blogger.comtag:blogger.com,1999:blog-9234268.post-68659953707261236372008-02-18T15:43:00.000+11:002008-02-18T15:43:00.000+11:00Yes, 4:46/km sounds pretty cruisy for the long run...Yes, 4:46/km sounds pretty cruisy for the long run - you should be recovered in a couple of days for a serious interval session. More volume on the long interval day might help... 6-8 x 1000m or similar, rather than 3-4 x 1k.<BR/><BR/>Steve, who I was telling you about, ran 2:59 at Tokyo, with a negative split.Ewenhttps://www.blogger.com/profile/01093209634556111656noreply@blogger.comtag:blogger.com,1999:blog-9234268.post-7075025434060937342008-02-18T11:15:00.000+11:002008-02-18T11:15:00.000+11:00That type of pace for your long run looks pretty g...That type of pace for your long run looks pretty good to me.If you're looking for some company at Canberra I'm looking at a goal of btw 2.50 and 2.55. Good luck in your 10km.Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-9234268.post-69216826135613663562008-02-18T10:22:00.000+11:002008-02-18T10:22:00.000+11:00I'm guessing the 4min marathon is just a pipe drea...I'm guessing the 4min marathon is just a pipe dream. You'll have seen that Kanser just ran a 2:52 after running a 35:13 10km the week before. My worthless advice on your training would be:<BR/>1. If at all possible find a group to run your intervals with. You'll go much faster without realising in a group.<BR/>2. More aerobic threshold stuff - multiple (10-15) intervals of 3 to 5 mins off short rests.<BR/>3. Keep up the fast tempo runs that you seem to have started more recently.<BR/>In short, ditch the job, get a job in the city and join our Tues/Thurs group.<BR/>Cheers,<BR/>TomAnonymoushttps://www.blogger.com/profile/13758183909765087339noreply@blogger.comtag:blogger.com,1999:blog-9234268.post-69312692696500228222008-02-18T07:26:00.000+11:002008-02-18T07:26:00.000+11:00Still here too Flake, reading the blog. For what i...Still here too Flake, reading the blog. For what it's worth I reckon you'd be better served aiming for the sub 3 and then go for the 4min 'thon at GC.<BR/>Monkey off the back and all that.Spudhttps://www.blogger.com/profile/04266731337785832088noreply@blogger.comtag:blogger.com,1999:blog-9234268.post-91520287836964642142008-02-18T07:05:00.000+11:002008-02-18T07:05:00.000+11:00I love heading down to the Opera House, although t...I love heading down to the Opera House, although the run back to Darlinghurts is a slog, agreed with that !Gronkhttps://www.blogger.com/profile/04542434060356006097noreply@blogger.comtag:blogger.com,1999:blog-9234268.post-940597890244065732008-02-18T06:56:00.000+11:002008-02-18T06:56:00.000+11:00Haven't been commenting because I thought you were...Haven't been commenting because I thought you were dreaming when you were doing your marathon pace runs at sub 4 min/km. You're hardly going to go from 3:03 to 2:48 when there hasn't been dramatic improvements in your 5km/10km results. I also think you'd be better getting some structure into your training. It's a bit all over the place and I think it is really holding you back.Horriehttps://www.blogger.com/profile/11898690658624470618noreply@blogger.comtag:blogger.com,1999:blog-9234268.post-33441238837732016282008-02-18T01:23:00.000+11:002008-02-18T01:23:00.000+11:00Yeah, I get people mentioning to me things I'd wri...Yeah, I get people mentioning to me things I'd written in my blog, I had no idea they were reading it. <BR/><BR/>Better be careful what we say :)Tessohttps://www.blogger.com/profile/01362157809045359845noreply@blogger.com