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Muss, for now I am quite happy with the sub 2.50 plan which will require 6.25mm so aiming for that, If I am a bit fitter then it'll just develop over the last 8m or so and it'll be what it'll be.
That's a decent weeks training. One thing I have learnt is that marathon training isn't just about the running, it's about the kit and the nutrition. Taking on board calories in a longer race/run doesn't come down to what you think you need at the time as once you do realise you need them it's too late to turn it around. As the runs get longer you need to be taking on board gels in the frequency you plan to on race day as you need to just keep things topped up. The additional benefit of doing it on longer training runs is that you won't feel as drained/depleted after the run.
On sunday, I had a maurten 320 drink about 45 mins before, then a 100mg revvies on the start line, a gel at around 6m, a revvies at 9, a gel at 11 then a revvies at around 14.
4M recovery run yesterday and off out for 10 easy miles over lunch. Autumn marathons suddenly seem like they are more than creeping upon us now, having seen a post saying London was 10 weeks sunday, so with a 2 week taper and a 10 day holiday to come that only leaves 6-7 weeks full training.
Muss, no doubt there will be some dipping into overtraining i'd have thought as you are moving into territory you've not been in. That's when it becomes important to run easy very easy, get the right nutrition, rest and take the cut back weeks.
But yes, anything over 20c and it does start impacting on what any level of running takes out of you and so your HR will be higher as the heart works a bit harder.
Andrew, sorry to hear about the knee diagnosis. It's good to get to the bottom of things and to see someone who may not be able to fix it, but can help you with things that can improve matters and let you run if you want to.
I am assuming the ankle/shoulder/wrist pain isn't limited to one side and can be put down to bowling?
Always good to see the progression in the reps, Muss. Shows you have controlled them well.
Nearly there for you now then, 6 days and counting. How is everything feeling? Hopefully you did get some nutrition practice in on some long runs?
I think the key on a pyramid like that is regulating the effort on the first two efforts as that's 11 mins covered and if you get them wrong you are in all sorts of bother.
Big session Friday with 6m easy then 2 x 6m at mp off 1m easy, which came out at 1.26.25. Ended with a 1m cd. 5 x 20 miler plus done now and a good handful of 18-19m runs in. One more big one to come this sunday. That was 63m last week and 66m in for this week. Kicked things off with spin first thing.
Annoyingly, having worked from home since last March we are going back to the office 3 days a week from next week, which is my peak training week before taper. Could have really done with squeezing 1 more week out of it all. Still, I can't moan, I've been very lucky to get 2 x marathon cycles in like this.
Got a sports massage in tomorrow evening, not had one in months.
Alehouse, all OK?
Hi jgav, good to hear from you. What sort of shape you in these days?
Good that you are progressing, Alehouse. Yes, London will be upon us very soon. I almost feel it's a race against time with case numbers probably about to go through the roof with schools and unis returning and many more now getting back into workplaces. Just hope no one loses their nerve.
Should find out this week a bit more detail on the start arrangements re waves and times and pens etc. Hoping i'm in the fast GFA again a sit's a much easier environment than the general areas.