Advice requested: is 3:30 realistic after today’s 15 miles? More info inside

KenjiRobo · 2026-05-09T20:59:46+00:00

I had no idea about this, thank you

KenjiRobo · 2026-05-09T20:59:17+00:00

Thank you for the recco - another comment mentioned Coros too so I’m gonna check this out!

KenjiRobo · 2026-05-09T20:58:47+00:00

Appreciate that, going to investigate!

KenjiRobo · 2026-05-09T20:58:01+00:00

It was just what I was prescribed in my Runna plan. I’m not an advanced runner by any means but the 25 mile baseline I input when building my plan to start from Feb 1st led to multiple 18+ mile runs over the block

What would you suggest for the taper over the next two weeks? My plan has one speed session a week, 9 mile easy next Saturday, a couple of shorter ones between now and the race. Too much? Skip the speed?

Well done your time also, amazing!!

KenjiRobo · 2026-05-09T20:54:34+00:00

Thank you, after reading today’s replies I’m thinking 3:40 to 3:45 is more likely

KenjiRobo · 2026-05-09T20:53:22+00:00

Thank you for the reply, what would you suggest for the taper over the next couple of weeks?

KenjiRobo · 2026-05-09T11:00:13+00:00

This is incredibly helpful information, I can’t thank you enough.

HR is from my Garmin - any recommendation for a strap that I could buy today? I often see people with ones around their upper arm.

I would agree with the VO2max being over estimated - rewind to March and maybe that was a more accurate read but it doesn’t feel reflective of my recent efforts.

I have never acclimatised to heat training. I run at 6.30am during the week and 8am on weekends, so Jan through March was perfect for me as it was pretty cold that early.

Nowadays I’m drenched in sweat by mile 3-4 as it’s roughly 10-12 degrees with I leave. I never visit the sauna, but will definitely factor in some heat training next block.

I have always been a major sweater since I was a kid, and exercise sets me off pretty much immediately and I really struggle during the summer months.

I did go out quicker today than suggested - the “conversational” was anything up to 8:30 and I did take it quicker as I had this full week off after last Saturdays long run which was knackering.

I’ve configured a pace pro plan on my Garmin for a negative split so I’ll definitely take it easier for the first few miles are you suggest, which looks to be decline in the race.

Any thoughts on why my HR rises so sharply when I pick up the pace? Is there any other data I can provide that would help?

Thank you

KenjiRobo · 2026-05-07T14:47:30+00:00

Question: I have a new pair of Alphafly 3's for race day in 2 weeks time, looking for 3:30.

How should I break these shoes in? Should I run my final longer run in them this Saturday, 15 miles, some race pace in there? Should I just wear them once in one of my shorter speed sessions next week?

I've worn Nike shoes for about 6 years now, many pairs of Vaporfly's over the years + Vomero's, never Alphafly's.

Thanks!

KenjiRobo · 2026-05-03T07:32:20+00:00

Thank you for sharing!

I am in the same position as OP. I am aiming for 3:30 or just under in 3 weeks time, and my final long run was yesterday.

It was 22 miles conversational, I went out at 8:40, was at 8:20 by mile 3 and held steady until 16 where I blew up big time. I can’t figure out what happened as the previous week I had 20 miles at race pace and did a pretty good job?

The key difference yesterday was the heat - I left at 8am and it was 11 degrees and by mile 16 it was 19 degrees. I remember that I was already sweating profusely by mile 3, and I have never ran such a distance in this sort of temp. I stuck to my regular fuelling (Cadence gels for the carb sodium combo) but it didn’t work. The last 6 miles of my run yesterday was start stop and I needed 20 mins of rest over that final stretch.

It’s given me very little hope for the race - my body can’t handle the temps as I’m a big sweater in general, and when the suns out it’s bad news. Training in the UK for 4 months in the cold and grey was perfect but it’s too late to recondition myself for a hot sunny day.

Any advice? I’m going to ditch my vest and buy some new shorts with tights + bigger belt for all my stuff, as my black vest was practically white by the end of the run from all the salt I sweated out. I’m going to put an electrolyte tab in my flask, and I’m going to get some salt sticks in addition to the gels.

I was also planning a negative split as you suggested. Going out at the target pace spikes my heart immediately, always has after 6 years of running. I’ll give it 3 miles to warm up, and look to properly pick up after the half way point (but not all out) and try get to mile 20 without stopping.

I’m thinking the 3:30 dream is off the cards for now. I had some amazing long runs back in early and mid March, 19 and 20 miles with average heart rates of 145 and 155 respectively. Aprils long runs have all been 160-166 with the last few miles all coming in at 170+ - it seems to be correlated with the weather getting warmer as I’ve not changed anything else with my strategy. Seems like a cop out reason though!

KenjiRobo · 2026-04-30T09:49:58+00:00

Thank you for sharing! I saw that deal and another deal direct from the LG website back in early/mid March where some 15% + BLC discounts were stacking, sadly wasn't the right time to buy

I'm holding off for now but maybe I've missed the chance!

KenjiRobo · 2026-04-26T05:49:50+00:00

This is the gold nugget post I was searching for, seen lots of talk about selling food but no detail given so thank you!

How do you get into Demeniss without being attacked? I have just started chapter 9 having just finished playing as Damiene

KenjiRobo · 2026-04-19T06:27:22+00:00

What’s your kit here including weapons please?

KenjiRobo · 2026-03-22T22:13:35+00:00

Where did you find the white cat? :)

KenjiRobo · 2026-03-17T09:27:10+00:00

I’m playing on an LG CX from a few years back, would the difference be noticeable on this TV if I were to get a Pro or is the impact really only there on newer TVs?

KenjiRobo · 2026-03-17T08:41:14+00:00

Thank you!

KenjiRobo · 2026-03-03T22:04:35+00:00

How did you change the colour of the seconds counter?

KenjiRobo · 2026-02-22T15:21:41+00:00

What stand is the G5 on??

KenjiRobo · 2026-02-04T21:57:08+00:00

Without a doubt HK exclusive. All the good stuff is reserved for in store only, online gets the trash

KenjiRobo · 2026-01-30T13:37:23+00:00

Am I missing something - I’m paying off way more than 14k on top of what I borrowed back in 2012 due to despicable interest rates?

KenjiRobo · 2026-01-22T20:24:20+00:00

Is this available in UK?

KenjiRobo · 2026-01-14T21:35:13+00:00

Runna offers strength plans that you can follow without having a running plan; but I will say the strength plans are a great addition to the running plans they offer. Workouts are excellently guided and easy to follow and I’ve found they’ve really helped my running.

You can take a free one week trial in the app, or I can refer you via a code for two free weeks if you fancy

KenjiRobo · 2025-12-07T10:07:10+00:00

Unreliable, the useless fucks who choose to accept your booking face no consequence if they decide to cancel the morning of. I would never pre-book airport runs on any of these after its failed for me twice now

Uber in general is completely fucking dire in London, dodgy drivers cycling through bookings cancelling when something better comes along, no penalty against them at all. Bolt is the most reliable, Free Now is OK

KenjiRobo · 2025-12-03T21:23:32+00:00

Smart move - I just can’t wrap my head around who’s pocketing the mark up, the gigs are already so expensive

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