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Your experience at Rome is a cautionary tale...I will be looking out for your plait in amongst the 4hr pacing group come FLM as I don't want to run the risk of overpacing by trying to put some time in the bank early on (I will be wearing a green Macmillan t-shirt with the word 'DAZZA' on it, so I won't be as non-descript as I was at the Richmond training run).
Went to a wedding over the weekend; it was great to leave running shoes behind and just completely relax for a couple of days. Thinking / training / worrying about the marathon has become an all comsuming obsession over the last couple of months...!
Back in for about 15 miles this week though as I start to taper.
Cheers
dazza
I did 22.5 miles on Saturday in 3hrs 14mins. Yesterday i cycled the route i took, and my odometer on my bike said i had covered nearly 24 miles! So i am not certain what my pace is.
I will be doing 12.5 miles this Sunday followed by a 7.5 mile run the following Sunday. (18 miles, no thanks)
at that rate you need to join the 3.30 thread!!
what have you all got planned this week?
This week looks like this for me:
Mon: 10 miles (80 mins) - done.
Tue: Speed work re: the RW schedule
Wed: 9 miles easy
Thu: Rest
Fri: Rest
Sat: 21 miles easy
Sun: Rest
Going for a two week taper. I had a three week taper last year and stood on the start line feeling fat and last long run seemed an age away. Anyone else?
Hi Hainesy, i think after the taper we will all feel a little sluggish on the start line this is quite normal, i think one option to avoid this feeling is to do a short slow run the night before, 1 or 2 miles only, this also gives you a chance to run your kit in your wearing on the day. I also suggest we are a little more aware of our diet as we reduce our milage, no more "eat-as-much-as-you-want-because-i-have-just-done-a-very-long-run" excuses, not until the 17th at least.
1) I did keep running for 3:45
2) My legs seem to have recovered a lot better than last week. I tried the cold bath for the first time, I couldn't stay in more than 20 seconds but did do it four times.
Well done every one else, not long to go now.
A fortnight ago 20 miles in just under 3 hours.....today am just back from the physio after I broke down after 2 hours yesterday and had to be picked up before I could complete my run!!
What went wrong?...well I guess it was the golf I played on Friday afternoon (FIRST EVER GAME!)...it has aggravated an old groin injury which means I am having difficulty walking today!
On the positive side my physio (who is a really good one) doesn't see why after a couple of days rest I shouldn't be able to do some light running to test it out.
Looks like I will be having lots of rest over the next 3 weeks though! Will have to leave the easter eggs till after 17th.....
I have avoided this place like the plague as it was depressing knowing I had a 50% chance of running.
I've been off with an ankle strain since the Brighton half on 20th Feb in 1:42. Did a steady 15 miler in 2:09 on 20th March, and and 18 miles in 2:45 last Sat. I'm sure I will get round the marathon - but am very scared now!
I wondered if anybody has any advice - I know I need to do one more long run. I was thinking a 22 miler this Fri and then taper. What do you guys think?
Linds
Howard/Superm@n
I have the same problem with slow running, I feel it takes more out of me...strange.
I did a 21 miler this morning, it was suposed to be 22 but I had to pick my son up from the nursery so had to cut it short. It took me 3:07 and I felt pretty good at the end. I ended up finishing the last mile in 8 minutes.
Praps I will do my 22 miler on Thurs instead of Fri and take it steady.
Well done with your 21 miler - you should be feeling confident! with all that adrenalin on the day you should def beat 4 hrs easily. What's your plan now?
Good luck
That sounds like a great run this morning, should make you very confident for the flm.
Linda
Welcome. I would be very cautious about running 22miles so late on. It will give you two weeks and two days to recover and taper. Many of us are thinking that even the 18 miles suggested by the RW schedule is too much at this stage. It has been said by others on this forum but worth repeating: it is better to turn up at the flm underprepared but fit and fresh rather than overprepared, tired and risking another injury.
How is your ankle at the moment?
I've been on the sub 4-15 thread though it's not as active as this one and I need some advice. You're all talking about even 9m/mile pacing at least up until 20m. My problem is I always run negative splits and feel I have quite a bit in the bank at the end. Examples:
Finchley 20m - first 5 miles in 9m30, then around 8.30-8.45 for another 10, then I sprinted the last 3 miles in around 8min miles. Total 2h56
Kingston 16m - first 8m slow and steady in total 1h20, second 8m in 1h05 with last mile at 7m22! And felt fine
I was planning to start FLM at 9m15-9m30 for the first 10miles then make up time later. Do you think this is madness as I've never run over 21m (my longest run yesterday) so don't know what the last 5 will be like?
I'd appreciate any words of wisdom...
I really sympathise with your predicament. I've been playing catch up a bit myself this year with injury. This is my first Marathon and I would not like to give advice above my experience. Higo, Natif and others may offer some advice when they next log on.
Good luck anyway.
I think we have all been injured on this thread! I had most of Jan off with medial tibia stress syndrome and thought it was curtains, but managed to get fit with 3 weeks no running at all, just swimming and cycling. I have caught up although I have been very careful not to over do it.(Injury cause).
The first advice I rec'd on this thread was:
Better to undertrain and finish the race, than overtrain and don't start it.
The RW schedule says 18 miles this weekend and they are the experts not me. They think that two weeks will be enough recovery time, however it's your call on your injury.
Biking bird, sorry no words of wisdom from me as I know I'll be doing a positive split!
Fealt a bit depressed but my wife persuaded me that we should both enter a local 10 mile race on easter sunday. I was a bit dubious as my legs fealt like lead but set off at a relaxed pace and was amazed to find i was feeling prety good at half distance. Picked up the pace and started overtaking other runners and managed to finish in 1.21 which is only 3 mins outside my PB.
My next long run will be 15 round the Isle of Dogs on Friday night then we're off skiiing for a week so the taper will be a bit sharp for us
Bikinibird, I don't want to be negative, but it is very difficult to predict what will happen to you once you reach 20 miles. A lot of experienced marathoners will tell you that 20 miles is the true 'half way' point. Your plan sounds like it would suit you fine if you were doing a 20 miler but for the marathon I would advise you to run as even a pace as posible. If you are set on a negative split I would take it to 20 miles and then up the pace for the last 6 if you feel ok.
Good luck
i typically start quickly (8 mins for first mile then about 6 at 8.5) before draining quite significantly. I really struggle to monitor my own pace and was wondering whether the pacers are really clear. if they are, can anyone make any suggestions of strategy - know its a bit late in the day! was thinking stick with 8.5 min miles for hopefully first 8 to 10 and then dropping back until i find the 9 min pacer - is this realistic or completely naive? i will then drop gradually from about 15 miles onwards i think.
Hope this helps
I don't know you lot!
All the best though.. hope you all get what you deserve- will be hoping to see on some screen or other here in Riyadh.
If any of the old lot pop in again... thank you for the lanka support. We worked very hard, the people were amazing... they will need help for years to come.
Have started running again- but a bit restricted here! Still, at least I can now!
LB2.... if this is your first, just run to enjoy (lots others will say the same) and you will be ecstatic as you cross the line. Be sure to talk to people and wave lots.
oooooooo.. how exciting- am v v v jealous but also excited for all!!
x
As for "negative splits" all my racing adopts "ns". Overtaking all those who started too quickly is mentally better for you than being constantly overtaken, which I find sole destroying!!
However with the Marathon, I don't believe you can drift too far away from steady pace throughout, maybe 10-15 secs per mile at most, start too fast and you'll surely pay for it at the 20 mark ( there speaks experience) Good luck to all,just make sure you get to the starting line!! Milley
I tend to use similar tactics, setting off relatively slowly and uping the tempo near the end if I have the energy - agree with Michael M that its psychologically better to be overtaking than struggling towards the end. In fact Bikingbird I was less than a minute behind you in the Finchley 20. Must admit that was my longest run, hope its enough. Had intended to taper to about 15 on Sunday but got lost somewhere in Buckinghamshire (or was it Hertfordshire - well I WAS lost!) and ended up doing 18 or 19, probably do me good.
jenks - enjoy your skiing, I thought I was the only one risking it a week before the FLM, but it was booked before I got my place. Must be good altitude training, but take it easy on those legs!
Just unsure now whether to run even pace all the way to 20m. I might run 10-15secs slower per mile then see how I feel. I generally stay slower/steadier at the start as a conservation thing as I don't want to die later on! Bit too late to practice any other pacing now I guess!
I am loath to make definitive statements - but
I do think that your plan is mad :-))
several marathon adages :
start slow and get slower!
a marathon is run in two halves - the first
20 miles and the last 6. . .
cold baths do work - but you need more than 20s
(OK I made the last one up cos of all the
wimps posting above . . . )
spend the last runs over the next two weeks
running 9 min miles so that it starts to
feel more normal.
find the pacers at the start (they will let
you know what pen they are in and will be
at the back of it. stay (just) behind them
at all times.
london is very crowded - you can waste a lot
of energy trying to move up or down the pack ,
particulraly in the first few miles.
Hi caraid - comeing back for the 17th??
Hi Dazza - I should be easy to spot as I shall
be wearing my usual marathon outfit!