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Last long run done today. 18m. And another day on the shed.
Hows you lads doing?
Bit wet for shed making today
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I'll be glad to get London out of the way......it's going to hurt.
Your right there mate. So whats your plan? are you going for a pace or just flat out and hang on
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Yes too wet for the shed!
OK.......been doing some tempo runs and speedwork this week, probably get a 12/13 miler in tomorrow, and then its all downhill until the big day.
So, what are you expecting to cover the following distances in during the race?
10 miles - I was thinking 1:00/1:01
13.1 miles - 1:19/1:20
20 miles - 2:05 leaving 40 minutes to get the final 10k ish done.
Although I don't think I'll be able to hold it together over the distance on the day......I can but try though!
I was just reading this forum trying to get some tips ... But I am now hypnothysed by your times! I did my VLM last year on a mere 4:30 ish and have decided to stick to HM & 10K ever since. My HM PB is 1:46 (bath half) and I am really hoping to get somewhere around the 90 min mark for the Bristol half (following sub 1:40 schedule at moment and then moving to sub 1:30 training schedule from the website after words).
I run 5/6 times per week and XT twice weekly. I mix speed, hills, tempo/steady and easy. Is there anything else I could do to improve, pls? Times are slowly getting better so I guess it's just a matter of waiting.
I remain in AWE of your times and apologies for gate crashing.
P
Thanks Fast Legs.
I currently do 30-40 miles per week with my pace ranging from 6:46 for fast intervals to 9:06 for easy long runs. I follow the Garmin sub 1:40 plan here (http://www.runnersworld.co.uk/racing/rws-garmin-ready-half-marathon-schedule-sub-140/3274.html) which gives me some structure and discipline.
My XT session are on a Mondays for 90 minutes and on a Thursday for 60 minutes. I have to run prior to my XT sessions in order to get all the workouts in. I usually do an easy 4miles on the Mondays and a speed session on Thursdays (Pyramid, 10x400, 3miles brisk, etc). After completing the sub 1:40 (currently on week 4) I am planning to follow the Garmin sub 1:30 from here (http://www.runnersworld.co.uk/racing/rws-garmin-ready-half-marathon-schedule-sub-130/3273.html).
I would love to run with someone but work commitment and my focus makes it difficult to find someone + I don't belong to a running club as their schedules clash with my XT days. Your comments are very reassuring at least I know I am doing all the right things. Lastly if I may: will age, weight and gender affect the fastest speed I could achieve? I am 36, male 174cm and 75 kgs (slightly over weight but working on tha aswell as I keep my total calories intake to <1800 cal per day)
Many thanks,
Plinsky
As FL says you sound like you're doing the right things.
Age - its bound to make a difference, but doesn't stop you being the best you can. I didn't start running until I was 40........and the thought of doing a marathon in 2:45 when I started would have seemed impossible. Weight....I was heavier than you when I started running! FL's got an even more inspiring story on weight loss!
If you keep at it, keep pushing, you'll see the improvements start to happen.....it can be as much a mental battle to keep the training going especially during winter and bad weather etc thats why it's easier to train with others when you can.
Good luck.
Once again, many thanks guys for all your support and advice.
P
Hi Fast Legs,
that was you! WOW, fair play to you mate and respect! I would like to get under 70kgs if i can and I will be happy... 5/6 Kgs to go. I lost 10/15 Kgs over the past 6months on about 1650 calories per day and I figured with the increase of traing and intensity I might be able to afford an extra 150 calories per day.
However if you survived on 1100 calories than I think I should not increase my calories intake to 1800 but stick to 1650 and hopefully I will be able to shift the extra weight over the next 3months... I shall let you know how my Bristol 10K goes (hopefully will improve on my PB again)... By the time I will do the Bristol HM (Sept 30th) I will be <70Kgs and should be able to achieve my HM PB @ <90 minutes... I hope! Will keep you posted and thank you again.
P
How not to do it.....
2011 splits:-
1) 5:34 2) 5:37 3) 5:33 4) 5:27 5) 5:45 6) 5:50 7) 5:47 8) 5:51 9) 5:54 10) 5:58 11) 5:58 12) 6:05 13) 6:06 14) 6:11 15) 6:04 16) 6:09 17) 6:10 18) 6:18 19) 6:53 20) 6:12 21) 6:34 22) 6:39 23) 6:49 24) 8:23 25) 6:59 26) 8:37 the bit 3:57
Total 2:47:32 (If I hadn't walked intermittently in miles 24 through to 26 I'd have been ok....easy to say it now, but I was feeling near death at the time).
2010 splits:-
1) 5:56 2) 5:47 3) 5:39 4) 5:42 5) 5:53 6) 5:58 7) 5:51 8) 5:58 9) 6:08 10) 6:00 11) 6:07 12) 6:09 13) 6:13 14) 6:09 15) 6:05 16) 6:30 17) 6:13 18) 6:10 19) 6:00 20) 6:06 21) 6:28 22) 6:35 23) 6:43 24) 6:35 25) 6:34 26) 6:50 the bit 4:20
Total 2:44:51
Now I'm not sure what strategy to take, definitely not last years though!
FF, 2010 plan looks good, but the first 8 mile is suicide for me! I'm going to stick with my plan of 6:10- 6:15 and see how it goes. I am not putting any pressure on myself this time. Just going to give all i got and see how it goes. Just looking forward to a weekend away
When you going up?
Bryn, hows you doing buddy.
Plinksky, thanks and good luck with the training.
I'm going up on Friday, so will pick up my number in the evening........
Then plan is to chill out Saturday as much as possible. I won't be spending 2 hours in the Expo and then 6 hours on my feet looking around the Tate, and then an hour walking around to find a restaurant in the evening like last year.
I fully expect failure......not enough training done this year. I'll give it my absolute best, but think it will unravel at around mile 17-20, I've already booked my place in the St John's recovery tent.
Looks like the same approach as me mate
I'm going to enjoy the break and have a good time. It will be good not to be in work for a few days and a start to our honeymoon
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Bryn, hows that ankle?
Hi, hope you lads are all doing ok?
Just a quick post to wish you all well for Sunday - hope you have a good race.
FL - you going away anywhere after VLM, or is that honeymoon destination?
NST's marathon training plan sounds good...think I may need to follow something similar to get myself into gear for Snowdonia.
Thanks LTS, are you coming to London?
All my running is done. Dont feel great! could do with a few weeks sleep. Looking forward to the pub after the race
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FF, hows the legs doing mate. And hows the head.
Bryn, how you doing buddy.
FF - legs are OK, still a slight ache. Still not sure about the running.......will keep training for general fitness albeit at a reduced amount compared to normal. I've got to be honest, I should have pulled out of London but I'd booked the hotel. Will see how it goes, hopefully get the mojo back.......I still reckon I've got something wrong medically, prior to London I was regularly failing to do an 8 mile training run without stopping for recovery once or twice and I seem to have lost all my speed. No worries though, I've got plenty to do.....maybe I should build a shed.
What about you? You still dedicated to the sub 2:45?
Sounds like you need a good holiday mate. You can rent my shed if you like
. Take it easy enjoy some good food and ale then re-assess and start afresh.
I'm not too bad, eating and drinking too much! legs seem ok. Feel more dedicated to the sub 2:45 now more than ever. Its a bad drug
. I'm off out for a meal and a few ales again tonight. Need to keep re-hydrated
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