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For the last two years I have pushed the pace in everyother long run to MP or below for the last 4 to 6 miles. Also I run up to 10 miles the day before, I also try to run 10 x 20mile runs with a few upto 23 miles. This has worked for me.
6 miles this morning very windy very wet and cold... nice!!!!!!!!! out again tonight for another one.
Teknik my run the day before my long runs is a very hilly run with 4 miles uphill and 4 miles downhill with 2 on the flat.
Teknik- if you find a magic potion for the last 6 miles can I please have some?. I did my first mara in Madrid in April and slowed to a crawl in the last 6 miles (admittedly it was all up the hill from then on and ridiculously hot). In Amsterdam (my second one) it felt like a crawl but actually managed to keep the pace quite well considering... Not sure what I did differently. I think it was just a combination of more training and easier course- no hills/ cooler weather. Both times did around 7 x 20+ milers with a couple of around 23-24 miles and one 26 miler (I know, I know, not clever but I got carried away).
This time will definitely do more running at MP and follow a schedule for the first time.
5 recovery miles last night. 9 miles with 5 @ tempo tonight running home from work.
NP- very inspirational. Well... I did my first mara this year in exactly the same time (3h52min) so who knows what I'm capable of.... Will perservere.
I think it's one of the main things I like about running. You see people improving all the time and it doesn't seem to stop until you're well... I don't know how old you have to be to start slowing down. Some of the guys in my club are in their late 60s and still way ahead of me.
Mental note: lots of tempo and MP.
Hi Gobi you joining the fun next year...
Second 6 mile run done
Wow NP thats amazing! Dont think I could ever get to your standard, you definatley have to be very determined. Where "up north" are you from?
My foot is still sore, the last time I had gait done was when I first started so about two years ago now! Maybe thats what I should do. Also though I have to wear steel toe capped shoes for work - and I think these could be contributing to the problem. Core conditioning was fantastic really enjoyed it. Its ran by a young lass who obviously knows a thing or two but is great at supporting weaker members (thats me!!)
Got our park 10k on Sunday ( Tatton, Cheshire) then can start to think in detail about the marathon; missed doing long ( for me) runs the last couple of weeks.
Have a goodweekend you lot
First long run this morning since Berlin. 4 miles down to meet my running club, 6 miles in the woods, and then 4 miles back uphill to home. Campaign starts today!
Just popped in for a nose - hope you don't mind!
Happy running this wkend and hope the weather's good 2 you!
Nice One teknik, Good to get started.
Now I am at 29 Miles this week, it starting to feel like I am building too....Keep this up during December and then push on again in January.....
Friday 50x25m front crawl and 2 Christmas dinners just over 10 miles this morning including my hill long run tomorrow.
Rachael a small town called Carrickfergus north of Belfast.
Gobi and Spoons nice starts to the new year.
73.34 miles for the week
Mini (Ding Dong) well done on a solid weeks training.
Gaz nice early base building for Manchester, I'm now into my early 50's lol but still aiming to improve over the next few years at least.
Met up with a mate this morning and did a road/trail run and realy enjoyed this and ended up doing just over 20 miles first of this campaign and could have done a lot more.
End of week 2. Not too bad, missed one run, but I did miss the shortest easy. Discovered I don't enjoy going for a run after a full English breakfast. Good learning point there. .
I'm struggling with the dark a little. Routes that seem fine in daylight are sometimes a lot less sensible when it's dark. Even with a headtorch, I nearly went ar$e over t*t a number of times during Friday's tempo run. Probably would have been OK in the light, or at an easy pace, but the combination wasn't a good one.
Seeing this thread seems full of repeat marathoners, and speedy ones at that (I'm not worthy) what are the top tips for training and running* the first one?
*term used loosely, but I don't intend to "jog" it.
I'm doing Brighton. Publically, my goal is simply to finish - I don't want to add any extra pressure. Time wise, my most recent half time (all of 1 second sub 2:20) suggests a target of just under 5 hours, MP works out at 11:17. This sounds awfully fast to me though! Slowness is not usually one of my issues...
Trying to follow one of Shades' plans, 4 runs a week (when I manage them ) and has 5 runs over 20 miles. I thought a lot of the beginner plans started at very low mileage and ramped up very quickly in order to get to 20 miles at all. Overal they looked light on miles, hence going for this one.
Spoons why is Christmas Cancelled in the Spoons house?
Holly it's open to everyone no matter what time.