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sounds like a v good session jgav. That site looks decent. I pay for strava premium but from hat people have said, I can get better analysis for free on Fetch and sites like this.
WJH, all about the consistency. If you can maintain that level for a few months week in, week out it'll be better for you than trying to push on to 40, then missing 2 weeks etc. Yes, I should be realistic I guess. I don't think I've been able to race this well so soon after a mara previously so that's a positive.
Easy 4m yesterday and then bodypump in evening. Easy 7 later followed by 13 in the morning. That will have be almost back to 40m weeks. Next week see's the inclusion of a normal structure with 2 x sessions and a long run.
That's the reduced sleep from babies, jgav. I used to get so many colds!
Getting back to normal training now. 9 on Tuesday with 6 at tempo. Came out at 6.42mm which was below par and felt like quite an effort. Amazing to think it was only 2s per mile slower than my mara pace from 4 weeks earlier.
Easy 8 last night and 14 planned tonight as want to get my long run done as will be out on the beers Saturday.
Might get a parkrun in on Saturday as well, though wont be full beans.
Good to hear from you Alehouse.
Andrew, Yes, next mara is London 20. I think in the longer term scheme of things, a different approach for 6-8 months will do me good.
Jgav, well done to the wife, so soon after giving birth! So will you do the run then have time to make the wedding?
There are some excellent points in that article. The thing that baffles me is that people seem to lose concept of time in a marathon and decide that whilst they are probably in 3.07 shape they just as well go for sub 3!. That's nearly 20s per mile. If you were in sub 40 10k shape just, but decided you just as well go for sub 38, you know it isn't going to end well!!
Oddly the article fails to mention for me the biggest mistake. The failure on race day to sit tight and pace to plan. MP can feel almost effortless in an actual mara for the first 15m so people nudge the pace on to 'bank time'. 10s a mile too fast from miles 10-14 might not trouble you then, but it'll get you in the last 4. Save going 10s a mile too fast for miles 22-26.
I made parkrun Saturday. Planned to just nip under 19. I was a bit sore from Thursday night 14 and my first circuit training class in many years on Friday morning. It was apparent quite soon that I wasn't on it and completely capitulated in mile 3 and came in 19.24. Still, a decent session, which ultimately was the purpose of going.
Welsh castles relay this sunday, hoping to repeat last years top 10 finish on my leg.
yes fair point. Historically, I have always done a separate session at mp and kept my long runs at easy. This year however I did do more mixed pace long runs and they do help, they are just a tremendous training toll on the body. 20 is tiring but 20 with 12-15 at mp is much more so.
Most people suffer in the last 6 miles due to lack of endurance. I agree a proper long run every week isn't the key but generally those that do 7 will fair better than their equal who does 3. Likewise, those that run 50m a week will tend to fair better than their equal running 35.
The balance of course is actually making the start line.
I had a pleasant 7 in pouring rain yesterday. Bit of a session over lunchtime then just some easy stuff building to sunday's race.
Thanks, was a decent enough run. Whilst there isn't a huge amount of elevation on that leg it is pretty much nearly 8 miles in a straight line running almost permanently, gradually upwards. Of course there is a 50/50 chance on head or tail wind which you have all the way and as you are running towards Cardiff/coast it always seems to be a head wind.
Nice work on the parkruns.
I need to start getting back to normal training ready for the Magor 10k at end of July. To much stopping and starting since London for taper, recovery then a series of minor races.
I find I feel worst at the entry stages of training and wonder how I will possibly cope with the serious stuff but with a gradual build up it just sneaks up on you without noticing it.
I need to shift a few lb now.
Another poor session for me last night. Was 3 x 2m at hmp, progressing to 10k off 2 minutes. First set came in high 6.20s so within range but it felt harder work than it should. My legs just felt empty. Mile 3 came in at 6.14 and felt good so I thought it was on, then I just died away with mile 4 being a sufferfest in 6.39. I debated not doing the next set but felt it was a dangerous precedent to set for myself so just resolved to take it steady. Mile 5 came in at 6.29 so not a disaster then I just crashed and burnt with a 6.45.
May be just that I had Sundays race still in me as I went to the well in that. I am racing quite well post London, I just can't seem to replicate it in training. I guess it's a better problem than the opposite.