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Sub 3h15
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Eyup, Malcs - sound advice already - and your experience so far isn't wasted - it has led you to this point, and as TR says, things are about to get better. Like many, my first mara was a horror show for the last 8 miles or so, but once I sought advice from experienced exponents of the distance (well before internet forums existed), I was able to eventually make the most (nearly) of what I've got.
All the best.
No mention of marathon running with a fruity hat Poacher?
Badbark - just looked through your 20 week (140 day) programme. I am concerned about the Saturday of week 14. I reckon the 1 rest day could undermine the 139 running days. Perhaps you should put in at least an easy 5 in there instead?
Welcome to Malcs, the only thing I can add is that if I did all my lsrs at half slower than MP and half at MP my legs would probably ache too!
Badbark - one intense programme - good luck with it
I did 6 hilly miles this am at 8mm. It was quite pleasant - had to take my coat and gloves off at the end. Works do tonight so it looks like the weeks total is going to be 43m for the week.
Thanks for all the ‘welcome back’ comments everyone.
Welcome aboard Malcs. Great advice given from everyone
Keir – LOL! I’m using the programme as a rough guide and it peaks at 87 miles while I peak at 75 and I have a rest day every 7 to 10 days. This is the book I got the schedule from - http://www.amazon.co.uk/Run-Faster-5k-Marathon-Coach/dp/0767928229/ref=sr_1_1?ie=UTF8&qid=1354877394&sr=8-1
The book attempts to teach you to be your own coach and therefore run to your own limits. Certainly not for beginners but worth a read for anyone with a few years of running experience and multiple marathons completed.
It’s certainly helped me improve considerably over shorter distances recently.
I’ve uploaded the level 2 Hudson Marathon plan to here - http://www22.zippyshare.com/v/4906182/file.html
As some peps have pointed out level 3 is pretty damn intense and my own personal plan has a mixture of level 2 and 3 runs.
Cheers for the link BB. I've added it to my Xmas list.
Thanks for all the ‘welcome back’ comments everyone.
Welcome aboard Malcs. Great advice given from everyone
Keir – LOL! I’m using the programme as a rough guide and it peaks at 87 miles while I peak at 75 and I have a rest day every 7 to 10 days. This is the book I got the schedule from - http://www.amazon.co.uk/Run-Faster-5k-Marathon-Coach/dp/0767928229/ref=sr_1_1?ie=UTF8&qid=1354877394&sr=8-1
The book attempts to teach you to be your own coach and therefore run to your own limits. Certainly not for beginners but worth a read for anyone with a few years of running experience and multiple marathons completed.
It’s certainly helped me improve considerably over shorter distances recently.
Some things merit repetition
10M and then sports massage for me last night. 11M planned at lunchtime: a daytime MLR in December = a marathon runner's treat
I believe there is a fast mentor available.....
HERE IS YOUR CHANCE !!!!
Have you been shunned by Asics?
Stuck in a training rut?
Got a marathon place and can only run round the block??
Busy busy busy and no time to train??
I have six lovely mentors all lined up and chomping at their Mizunos to get involved
All you have to do is to tell us why you should be given the prize of the millenium
YOUR PITCH
Should not threaten to harm small animals
Should not send people to sleep or need a screen break
It will contain your hopes for a marathon time
It will contain your marathon entry confirmed
It will contain a brief running history of recent times and pb's
We would love to hear all about YOU, strengths, weaknesses and limitations
---------------------------------------
This thread will close on Monday 17th December and then Kittenkat and her esteemed Adjudicator(s) will cogitate the pitches and we will then announce the LUCKY SIX on Christmas Eve
Asics 6?? As they said on Channel 4 ... thanks for the warm up
Click on the link below to be taken to the pitching page.....
http://www.runnersworld.co.uk/forum/spring-marathon/the-rw-forum-six/234971.html
No word limit? I'll start planning my 12,000 word response tonight.
DS2: I've had to juggle my P&D sessions about this week; ideally it would have been 7M Tuesday, 11M Weds, 5M Thurs, 10M Fri. Instead it's been 5M Monday, 7M Weds, 10M Thurs and 11M Friday. Heigh ho. Neck is much better!
No Minni, you can't tempt me into running a marathon before 2014!
Hi,
I'm new to this forum, as only kinda got involved with the ASICS Target 26.2 (I'm in the busy lifestyle category). It is really interesting reading the advice from everyone about how to train. I've done 2 marathons and ran 3:23 in Berlin in September off training 4-5x week, with a max of 45 miles in a week.
Do people think I will be able to get my time down to 3:15 (BQ and GFA VLM) on that basis, particularly if I get a good base in now?
Hi Clive and Welcome,
I got a 3.24 down to 3.13 in 6 months so it is readily do-able. The peeps on here are going to want a lot more info from you inc shorter distance pbs and what your other mara was and what your training plan is for the VLM.
Hi Mennania,
My times are
5k 19.29 (May 2012)
10k 41.57 (Oct 2011)
HM 1.35.19 (May 2011)
Marathons Amsterdam 2011- 3.32.43, Berlin 2012 3:23:32
I reckon my HM time could come down as not raced properly at this distance; I've done a few as training runs eg 1:37.19 in early September as a fast finish long run
I used a programme from Greg Mcmillan, and if I dont get picked for the ASICS Target 26.2 team, then possibly would use it again since it seemed to work and I didn't hit the wall either time. I would struggle to train more than 5 days a week with work and home commitments..
Still struggliing to get going up here. ....need to pull my finger out
Welcome Clive - I reckon that if you're prepared to put the effort in over the next few months you can get down to sub 3:15. Looking at your times and your conversion from 5K to longer distances, I'd suggest that you need to focus on the long run and the medium length marathon pace run as you've clearly got some core speed to be able to do a sub 19:30 5K
5 days a week should be fine as long as you can get at least 3 quality runs in.
When you did the 3:23 at Berlin what was your split like? Any particular race strategy?
Brutal 10K for me in the morning - it already looks as though it'll be a combination of cold, wet and muddy.
Hi Clive - I was directed here by DS2 and I have to say the folks here have been immensely helpful. I feel like I've had a year's worth of coaching in just a couple of days.
It's like that scene from The Martix where they plug Keanu into the computer and 5 secs later..."I know jujitsu!"
Well maybe not quite like that but I'm going to be completely changing my training as a result.
How was the on call btw?
Malcs/Clive - stick around. These guys know everything.
Ran at work today on a relatively flat course. really enjoyed being able to settle in a rythm.6.77 in 52.20 with 4 at MP.
TAR, my foot is still banjaxed and seeing no signs of improvement so no chance of being ready for the Langdale Pudding race
Thanks Guys for making me welcome!
Lorenzo- in Berlin I did a negative split 1:43:43, then 1:39.49. I almost always do negative splits in all my races as scared of going out too quick. Mind you in Amsterdam the first time I ran the 1st 5k in 29mins!
I do struggle with the long runs a bit, but think that is more a reflection of coming to this so late (I only started running again in May 2010) and starting to develop a longer base since last summer. My programme tends to be a long run, a tempo-intervels session, easy run and one or 2 recovery runs. Should I change the focus slightly towards longer runs?
Malcs, DS- great to see you guys here too. Hope the rest of the week goes everyones way
Thanks for asking about the on call- was operating till 11.30 last night , then from 8.this morning till 2ish. I don't technically finish till Monday morning so going to go for a short round the block now before I go home, then got at least a few hours operating already lined up for the weekend
Conventionally the other way you would prob improve is to try to squeeze a medium long say 14 miler on Wednesdays after Tuesday's interval session??
Make sure you have a couple of beers to steady your hand for theatre tomorrow;-)
Hope the foot settles SJ
Read your pitch Keir on the "not the Asics" competition thread. Nice one. You're hired
You need to get some races entered. And you need to be aware that you might drop down to the sub4 thread if you don't get out there.....