Howdy, Stranger!
Categories
Options
sub 4 hour group,if anyone wants to get together
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist Runners's World, Part of the Hearst UK well-being network © Copyright 2017
Comments
did race next night and felt fine! I will enjoy the feeling while it lasts!!
but I have no option but to defer not a decision I have come to lightly or without great sadness and much wets stuff flowing but there we are.I will be back next year once again aiming for a GFA place.
Miles makes smiles.
Progression
Sorry to hear that you've got to defer as well. It's a tough decision to make. I hope that it's just a minor glitch and that you're out and about again soon.
In which marathon are you trying to get the GFA time?
I hope that everybody else is running well.
Cheers,
JTS
WP & JTS bad luck and all that....I'm sure you will both come back stronger next year.
I must say this week my legs feel knackered, and I think I'm going to defer my 16 miles until Monday/Tuesday just so I get rid of the niggles and latic acid in them.
Is training taking a toll on everyone else? it feels like my body is telling my brain stop trying to be so blinkin stupid!
Did 14 miles last Sunday felt shattered at 12.5+. When I finished I thought well only another 12.2 miles on top................................
Natnif, good luck in Rome.
Regards.
Higo
I was maxing my mileage a month or do ago,
right now I am tapering and carbo-loading . . .
Lovely !!!
WP - :-(( but CUNY
my longest run ever 16 miles 2.28 today, put's me at about 4.hours 20 mins. Must admit getting round and enjoying the experience is my main aim now.
Just going to run a lovely ice bath........................................
Billie, impressive training, are you going to step it up agin if so what distances and time do you expect etc?
Higo
I did 16 miles on Sunday and yes the last couple of miles were hard work, but as I've increased my distance ie 12 14 16 it's always the last couple of miles!! I'm hoping to feel tired on mile 24 on race day, it seems to be mind games with me.
I'm a first time marathon runner so cannot offer advice about this weekend.
I too am busy convincing myself that the best thing on the day is to finish injury free and know I've give it my best shot whether that is 3.59 or 4.59. One thing I have noticed is that my pace slows from 8 minute mile pace on the first couple to 10 on the last.
It is getting close, I had a mini panick attack this morning what if I don't finish??
What training are you doing over a week?
Regards.
Higo
don't worry about not finishing , , , after the
preparation you have done you will finish!! You
may not make 4 hours - but the attitude of
enjoying
the day whatever is bang on !!
Howard
My thought is that you are preparing for London
not for Oakly - so I would do 18 then 20 as it
looks like a steady training plan. After the
20 you can start a longis taper . . .
Thanks for the advice
Yes the Oakley is part of the preparation for FLM. A Typical week is, in no particular order, 1 quick five mile run, 1 five mile fartlek, a slightly longer run (7.5 miles) at medium pace and one long slow run: 14, 15.5, 17....? I like the sound of a long taper, I am keen to start the flm as fresh a possible.
Fraternally yours
Howard
Help (minor problem to my previous injury)!!
20 minutes in a cold bath submerged to your waist after a long run run works! If you can run a warm shower over your head for a minute why you get in and don't put your toes in the water. After 5 minutes your body gets used to it.
I've had two recently after 2.5 hour runs and although it seems mental I woke up the following day a lot less stiff. You get the lactic acid out of your legs a lot quicker.
PS If it work's for Paula Ratcliffe then it's fine by me!
I started doing the cold bath thing - sitting very still for 15-20 minutes after my long run. Don't know whether it worked or not but i was still getting the odd niggle so i knocked it on the head. Subsequently did long runs of 12, 13 & 15 miles with nice warm bath and no ill effects!
Having said that did 18 on Sunday, got big pains in my soleus/achilles interface (physio) and haven't run since :-(
physio has just given me all clear to easy run tonight and Liverpool Half on Sunday. You don't know how relieved i am!!
Target now 4.15 who knows on the day. I get to a stage about 14 miles where I can't run any slower or faster it's shall we say a plod!
I too haven't posted for a while.
(((((hugs)))))) for those who have had to pull out. You've done the right thing. I ignored a niggle last year to my peril, still ran London and ended up having 8 weeks off and loads of pain and physio.
I'm still not quite sure i can go sub 4. The training plan is so different from last year.
I did a 20 last weekend and the whole aim was to finish feeling strong. I was under strict instructions to stick to 10 min miles. I did a bit od a negative split and did the second half a bit faster finishing in 3.15.
I did the same race last year and had to literally drag myself the last couple of miles. This time i upped the pace towards the end and finished feeling strong which has to be a good sign.
What it doesn't tell me is if i can hold a faster pace for 26.2 miles. I'm just gonna have to see what happens on the day.
Hope you don't mind if I join this thread at a late stage?
I'm hoping for a sub 4 hr FLM. Last weekend I did a 20 mile race in 2hrs 55. I'm pleased with that and hope I can manage to sustain the pace. I struggled the last 2 miles but it is the first time I've run that far.
I'd like some advice on my training plan for my next long runs. Over the next few Sundays I plan to do 20, 22, 19, half marathon, 12 then FLM. I feel fine since last Sunday's race and have been out this week and done 5.5 speedwork, 10 and 6. Someone advised me at my club last night I should only do 13 miles this weekend but as you can see I've pencilled in a 20 miler. What are other sub 4 hr people doing and could anyone advise me what would be best for me?
Many thanks, hope everyone else's training is going well
have being reading the thread for a while and decided to join you all though as this is my first marathon really don't know if sub-4 is just wishful thinking.
dazza b - just to reassure you, I've done similar to you - no 3 hour runs but did 18 last weekend in 2.45, which resulted in me coming down with a heavy cold this week. Felt very frustrated but been out for short 4 miles today and feel okay.
Was planning to do 20 mile race on Sunday but as I still feel under the weather think I'll probably opt out and just do a long training run. So far have done half marathon, 14 miles, 16 miles and 18 miles.
I think now that the day's getting nearer I'm feeling more and more nervous and doubts are starting to creep in. Particularly have I done enough long runs. I now think that realistically I'm probably only going to be able to get one 20 miler in before FLM. Is this enough?
Les, this is my first marathon but my remaining long runs are planned like this:
18 done today (going away for the week-end)
20 20/03
22 27/03
17 03/04
12 10/04
26.2! 17/04
I'm expert though! Also it's always seems to be the last two miles that I get really knackered whether I've done 14 16 or 18.
G-o-t-R,
the RW schedule does say 13 this weekend 18 next and 20 the week after, however I've done 18 today because I've missed most of Jan due to injury and want to do as many long runs before the big day.
I felt nervous and doubtful before I did 16 but now I'm almost convinced I've done 18 and will do the 20 and 22 quite comfortable that it will be OK on the day. I'm not getting worked up over my time anymore-getting round and enjoying it.
Sorry just checked the RW 19 next 22 weekafter on the sub 4 schedule.
I meant to say I'm not an expert!
Can anyone advise me on my target time? My long distance runs seem to differ enormously - I would really love to complete in 4 hours and to date my times have been:
Today - PB 13 miler 1:47
Last Sunday - 3 laps of Richmond Park - SLOW!!
(not to mention extreme pain)
Sunday before - 17 miles: 2:37
Sunday before - 14 mile race: 2 hours
I was originally down for 4.30 but want to push myself. Just Kingston to go next weekend and then one last long run. Is 4 hours realistic??
Little les...looking at your schedule i think that your greatest problem could be turning up at the start line on the wrong week (i am sure you have too many runs there for london)
There is a race time predictor somewhere on this site....enter your times and distances and it will estimate a marathon time