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London 2008
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5.07m @ 8:46 easy pace, 9m @ easy pace in race kit in the morning.
Another long run for me this morning with 5 weeks to go before my race. 21.5 miles at average pace of 7:59 min/mile. Still struggling to pick up the pace in the second half so am now a bit concerned about starting too slowly in a bid to get a negative split and then not hitting target time (aiming for 3:20!).
Break for a couple of weekends as we're off ski-ing on Friday, so will have time to do one more long run (2 weeks before race) and then sharp taper.
How are people feeling with 8 days to go?
Lorenzo - remember you are runnning these LR's on tired legs. Your LR average paces have been really good for training runs & 3:20 IMHO looks like a conservative target. This year on my LR's I alternated between even paced runs one week and progressive runs the next week. On the progressive runs I always ran the first half about 15 seconds per mile slower than the even paced runs and each time was pleasantly surprised as to how much was left in the tank for the final 4 miles at PMP (or slightly faster as they often worked out). I have also been reading up quite a lot about negative splits and in reality few apart from the elites achieve them, so I for one won't be attempting one, instead I will be trying to be very disciplined to not go off too fast in the first few miles. Apologies for droaning on & feel free to ignore! Hope you enjoy the ski holiday.
Started with a cold on Wednesday, have been Overdosing on all remedies known to man and beast, including drinking gallons of fresh orange & grapefriut juices for vit C. Felt rough on Thursday but hopefully am largely recovered now. Did 6m steady this morning and legs/breathing felt much better than on Thursday when I bailed out part way through.
8 days to go - looking forward to this week's dramatic taper, however, will need to watch what I eat until Friday otherwise will turn into a "Bloater"
Julie Donald - Green, race no ?, aim sub 3 20, (pb 3 29, 2007)
Chieftain Tank - Red, 33608, target sub 3:20 (pb 3:26, 2007)
CT - defintiely not ignoring your points as they're well made. I found the comment in this month's RW re negative splits interesting as it was the first time I'd seen it put in black & white that they're for elite athletes only - I'm sure there was something the previous month recommending that us mere mortals should aim for them as well!
If you're aiming for 3:20, what's your pacing strategy?
JD - how about you?
Lorenzo - A lot will depend on the weather, if we get the overcast 10c with no wind that I have ordered then my target will be 7:30mm from the start, that pace has been ok for me in training so will hopefully have a couple of minutes up my sleeve for the last few miles - alternatively if I manage to pull off the haille unlikely and bag a faster last few miles then may get around a couple of minutes below.
I've been really busy with work this week and only managed a gym session this week.I'm going for a 12 mile run tomorrow and then a couple of 5 miles in the week.I've just booked the coach Saturday morning so i'll be at the excel just after 2pm.
I've a few friends doing Paris in the morning so i'll be up early to watch the race on sky.
This morning 10.15m @ 8:05 pace in 1:22:02 in the snow at about 3.85m did a Torvil and Dean my scores:
4.6 5.2 3.8 6.0 6.0 5.9 3.7 4.4
Geoff M - Nice to see that you were concentrating on style during this morning's run
12m done & dusted, 5m is the furthest I will run now before Sunday - this time next week will hopefully be on the Embankment - Bring it on!
Geoff M - very impressive!
Glad I went out for long run yesterday, rather than today. Kids' rugby training off; snowball fights on!
LOL Geoff good to see run was fun though ;0)
My morning run was scuppered as Rugby cancelled for son, so got to wait until tonight. Plan 12 easy.....
Lorenzo / CT your training times have been impressive so think really should achieve your targets.
Julie Donald - Green, race no ?, aim sub 3 20, (pb 3 29, 2007)
Chieftain Tank - Red, 33608, target sub 3:20 (pb 3:26, 2007)
Smiffie - Green aim 3:45 (pb 3:28 2006)
Avoided the snow as spent the morning looking for OH's passport - ready to fly to Italy after flm, thought he was going to have to go and get a new one - but I found his passport in his ski trousers!!!! Still meant that I ran in the sunshine
- only bits of snow left here and there in fields and verges. Did 6 slow then 6 a bit faster. 12.39 miles in 1.40.49. Calf OK, thighs less sore. Feeling good. Not worrying about time, just plan on seeing how things go!
Julie Donald - Green, race no ?, aim sub 3 20, (pb 3 29, 2007)
Chieftain Tank - Red, 33608, target sub 3:20 (pb 3:26, 2007)
Smiffie - Green aim 3:45 (pb 3:28 2006)
albee - Green, 30876, target sub 3:45 (pb 3:32, 2007)
Glad to see the training is going well for most,especially RFJ who is runing some very fast times.
I've had some sort of virus for the last week which has cost me another weeks training so I was looking to run something around 3:40 but had a good run this morning which I ran at my MP heart rate. Average pace was 7;50 so will probably go for a 3:30 target now. Crash and burn is very likely however due to the lack of long runs but I like a challenge.
Julie Donald - Green, race no ?, aim sub 3 20, (pb 3 29, 2007)
Chieftain Tank - Red, 33608, target sub 3:20 (pb 3:26, 2007)
Smiffie - Green aim 3:45 (pb 3:28 2006)
albee - Green, 30876, target sub 3:45 (pb 3:32, 2007)
CG - Green, 30507, sub 3:30 (pb 3:25, 2007)
Stay safe now, people.
No snow here. Lovely bright morning, just a slight chill Ran in race kit. Did 10 @ 7.23 so very pleased. Schedule said 12 @ MP, but I thought that 10 at that pace was enough. Felt manageable but not sure about keeping going for another 16 - although race days are totally different.
Lorenzo - your long runs are a lot faster than mine. So dont start worrying or quickening up. All mine were around 8.45 to 9mm pace. Although did 1 20 mile race at 7.43 which has been great forconfidence.
CT/Lorenzo - race plans??? I always go too fast at start so I am thinking - First 10 in 1hr 13/14 (avg around 7.20-25) then second 10 in 1hr 16/17 (avg around 7.35 to 7.42). That will mean 20 miles in 2hrs 30, leaving 45 mins for last 10k to get sub 3 15, or more realistically, 50 mins for a sub 3 20. What do you think? Does it add it right to you? Is it achieveable - should be but who knows on the day?
Hello all.
My Number is 24298
Not sure what my pen colour is how do I find out?
No PB as first one.
Aiming for 3:25
Kent, there will be a little sticker on your number when you pick it up.
Julie Donald - Green, race no ?, aim sub 3 20, (pb 3 29, 2007)
Chieftain Tank - Red, 33608, target sub 3:20 (pb 3:26, 2007)
Smiffie - Green aim 3:45 (pb 3:28 2006)
albee - Green, 30876, target sub 3:45 (pb 3:32, 2007)
CG - Green, 30507, sub 3:30 (pb 3:25, 2007)
RFJ - Blue, 14791, 3:27:30 (PB 3:33:47 2006)
Thanks for your kind comments CG, but have to do that over 26.2m....... I am mildly confident this time round though.
Rest day for me, did my 10m on last weds..... 1 x club run tomorrow, then 1 x 6 x 400 and a 2-3m effort then thats it.......
Thanks RFJ but how come you guys already know your starts then?
Julie Donald - Green, race no ?, aim sub 3 20, (pb 3 29, 2007)
Chieftain Tank - Red, 33608, target sub 3:20 (pb 3:26, 2007)
Smiffie - Green aim 3:45 (pb 3:28 2006)
albee - Green, 30876, target sub 3:45 (pb 3:32, 2007)
CG - Green, 30507, sub 3:30 (pb 3:25, 2007)
RFJ - Blue, 14791, 3:27:30 (PB 3:33:47 2006)
Kent Dixon 24298, 3:25 (first time no pb)
JD - As Lorenzo says above your plan looks good, but weather and how you feel on the day can require changes to the best laid plans. The main thing is that you need to be feeling really comfortable in the first half and can build from there.
Not much running going on now so loads of time for race tactics and plans. I have been sat down for an hour working all sorts of different options on a spreadsheet. In my head I want to set a pace and maintain it before throwing in the kitchen sink and all for the last few miles, however, I usually go off too quick and pay for it big style in the last 6 miles - Must try harder this year.
CT - I know that story oh to well, hence why I plan to stay steady this year..... I dont want to blow up, I know the miles are there from the ultra..... now its just a case of sticking to the plan..... Im not focusing on a plan B, as that is simple, finish for Mum whatever.
JD, you have it in the legs, as East Hull showed, im sure youll be fine.
Chieftain Tank - Red, 33608, target sub 3:20 (pb 3:26, 2007)
Smiffie - Green 29083 aim 3:44:59 (pb 3:28 2006)
albee - Green, 30876, target sub 3:45 (pb 3:32, 2007)
CG - Green, 30507, sub 3:30 (pb 3:25, 2007)
RFJ - Blue, 14791, 3:27:30 (PB 3:33:47 2006)
Kent Dixon 24298, 3:25 (first time no pb)
KD - your number makes you a blue starter.
Am I being too cautious going for a sub 3.45 now instead of sub 3.30 as originally desired?
Had physio on Saturday (ouch) so put off running until Sunday. And then it snowed, so I didn't.
Julie Donald - Green, race no ?, aim sub 3 20, (pb 3 29, 2007)
Chieftain Tank - Red, 33608, target sub 3:20 (pb 3:26, 2007)
Smiffie - Green 29083 aim 3:44:59 (pb 3:28 2006)
albee - Green, 30876, target sub 3:45 (pb 3:32, 2007)
CG - Green, 30507, sub 3:30 (pb 3:25, 2007)
RFJ - Blue, 14791, 3:27:30 (PB 3:33:47 2006)
Kent Dixon 24298, Blue, 3:25 (first time no pb)
BOTF - Red, 51593, sub 3:30, first marathon. Datchet Dashers vest.
I'm planning on doing the first 1/2 in 1:40 and then hanging on at that pace as long as possible. If my training hadn't been so curtailed I think I'd have been aiming at 3:15, but I've run so little in the last 2 months and done so few long runs it really is going to be a voyage into the unknown beyond 20 and so I think trying for 3:15 is a step too far. By running 3:20 pace for the first half however it gives me 10 minutes in the bag for the painful last 6 miles.