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Excellent report nicko. To nail the negative split and the Sub 3 is huge. Did you feel you had been running conservatively when you got to half way? How many 20+ mile runs did you manage in this campaign?
Good work on the 10K OO and a decent 15 today.
10K recovery on the treadmill at lunch time - all nice and easy. The heart rate monitor has been playing up over the last week so may have to get a replacement.
How old are you Nicko and roughly what is your max HR?
I think my hr average in London last year was 169. I tend to aim at low 160s for a marathon as an average and like OO I do pay a lot of attention to it during a marathon and try and keep it below 160 at least in the first half.
KR- good work.
G-dawg, I saw also someone who has never run sub 3 posted a 3.00.01. Such a miniscule period of time there between sheer joy and absolute despair!
Session for me lunchtime, legs feel reasonably fresh.
They must all be running 2.45 and below in the sub 3 thread!!
Great report Stevie - given the build up, to finish so strongly from 20 miles and get the negative split is amazing. A lot more to come, I'm sure.
An excellent HMP session DT.
Good easy miles Gul. Definitely wise to keep an eye on the fibre. White rice is taper gold! I've always used the HR monitor in races - for the marathon it's really helpful at making sure you're not pushing too hard, particularly in the first half.
Well done on the Sub 3:15 KR!
Unless you're on a 2-week taper, welcome to taper land VLMers! Week 3 is when it gets tough!
7 miles general aerobic at lunch-time - heart rate nice and low. Everything behaving nicely but that doesn't stop the paranoia.
Strange things happening on the Boston weather front. At the moment, anything is possible!
Thanks for the reports Nicko and Stevie. Great results for both of you and both negative splits. They seem to be the way forward, particularly as you reference your clubmate, Stevie, who was banking time.
Just keeping ticking over, SBD.
Certainly no taper on the schedule this week. There are 65m scheduled, but other than yesterdays session it is all easy. However, my highest ever week is 66m, so tonights 4 is being upgraded to a 5 and then a mile will no doubt be added on to either Thursday or Fridays run.
Good stuff, Stevie re London. Cant you be somewhere where we are fresh and cruising?!
Yes, I don't have my hr data showing in a race other than a mara and then I see it as very important data as I know my lines well. That is a crash for someone going for sub 3.
I think I can get away with the miles this week because I am very disciplined with my non session miles and very rarely run a mile that doesn't begin with an 8.
G-dawg, I think since the turn of the year I've averaged about 52 miles per week and strava has my current last 4 weeks average at 56, so I am doing roughly 20% more miles than you. Likewise, each cycle I try and make a little tweak to push things along, not necessarily running wise. This cycle after long runs and big sessions I have been taking sis rego recovery and also been taking a night time recovery product. No idea if they will have helped but it makes me feel like I am upping my game.
I think I am going to have to accept this will be a fat marathon! I've been hitting paces for hr's that are very favourable of late so I am also hoping introducing my race shoe will give me that something more again.