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JGav: I know I know. Would prefer running intervals with a group, but finding one that does track sessions from 7 to 8 in the morning ain't that easy And with a new kid and a new house in need of remodelling running in the PM (except for the commute home) ain't much of an option.
Personally I wouldn't go too far out of my way to run intervals (in fact I don't at all as I've not been to a club session in 6 years) if you are training for a half/marathon. If you were to write a list of all the different factors that feed into running well at these distances, for me, track intervals would be pretty far down it.
6m progressive yesterday, just through the easy paces trying to open legs up in advance of my first tempo in a while tomorrow. Started at 8.14 and finished with a 6.57. It's quite a nice zone to run in as you are moving nicely without being near the well!
Nice work jgav. Not sure I have the patience to do a tempo on busy streets!
Did an easy but hilly 9 Wed night then 9 with a 10k tempo yesterday. First in a while so eased in with a 6.40 then went 6.34, 6.34, 6.34, 6.33, 6.35 and 6.30 for the last 400. Felt harder than it should, though Autumnal temps will be remedying much of that when they come along.
Got up and did 5m recovery before work as out tonight.
jgav, looking back on strava I ran 22m on 13th April and 14 on 19th April, with London on 28th if that helps. Of course they were run a good 90s slower than what mp was.
But it depends how adept you are at long runs and what they take out of you.
jgav, looking back on strava I ran 22m on 13th April and 14 on 19th April, with London on 28th if that helps. Of course they were run a good 90s slower than what mp was.But it depends how adept you are at long runs and what they take out of you.
what pace did you run on Saturday and did you fuel correctly before, during and afterwards? It was of course warmer and hillier than you'd hope come race day.
I'm not convinced there is a complete catch all fitness rule in that respect and also don't underestimate the mental benefit of getting a long run in even if the fitness doesn't filter through. As it's your first mara then you probably couldn't get away so easily with what I did. However I still think 2 weeks out leaves plenty of recovery time if you run slow enough and fuel well.
jgav, I like to do a couple of long runs that are race day time on feet runs so circa 3hrs. I think 8.10mm for 22m comes out at 2.59 so perfect for me. You can also have a good practice on the final one with your race day kit, plan, gels etc. So yes I think that's a good idea.
Try have a decent carb meal the night before and a reasonable breakfast. The last thing you want from a mentality point of you is for this to be a miserable trudge for 8 miles at the end.
I never can quite work out where strava segments start exactly on my routes, which is just as well. Various ones come up but it isn't easy to know the exact start point.
7m tempo last night. Didn't have access to racecourse so on the pavements and rds at rush hour. Cam out 6.43mm which was fine given the mile reps Tuesday and 7 on Wednesday. Recovery 4 over lunch.
Jgav, some people make a bigger deal about carb loading than others. The first comment is that you shouldn't start eating things etc you aren't used to.
There is a lot of info on line re effective car loading and it takes a while to work out what suits you. For me I aim for about 8g of car per day per kilo I weigh so in reality 500-600g. You have to eat smart to get there and not be stuffed and avoid no carb items that will fill you. I'll often eat just pouches of uncle Bens micro egg fried rice. Also sports drinks and orange juice are an easy way to get them. I tend to load Thursday and Friday with purpose then starting easing back after lunch on Saturday.
Race morning I often struggle to get much down me. The point is that your glycogen should be topped up to bursting by then so it's just about not feeling hungry. ILL' have toast and jam and maybe a banana with tea and some orange juice. I'll also drinks a maurtens 320 an hour before then sip on water right up to gun. Then stick to the gel plan. You might not think you need it at 5 miles but it's important to keep a regular flow of carbs, especially as the further in you get the harder they are to get in you and digest.
Remember though, it's supposed to feel easy at 10m so don't be tempted to kick on. A few miles too fast from there to half way will destroy you at 20. Be the guy cutting through the field in the last 8 as it breeds energy as opposed to having everyone pass you which kills your spirit.