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
yes, giving yourself some slack early on is a good tactic but be wary of the day and those last miles from 20 on are knackering.....
if your training has included a few 20+ mile runs then you should know by now what your body is capable of once you get to 20 miles so factor that into your race tactics.....
the big danger of course is going out too quick to build up some slack and then suffering later........
it's a fine line between getting your target and not
best of luck.....
I am hoping this year will be cooler than 2 years ago!!
One more question if you can help? Do you get allocated pens and if so, can you bump yourself into a higher one? I'd like to start with the 9 min milers.
El C
I have always moved to a higher pen but last year they tried to stop me but managed to scramble past in the melee.
anything from 5 upwards is okay i have found.
wear a top over your running number and fiddle around when trying to show them the pen number. they might just pass you on. Or failing that, climb over the barricade!!!
I've been given pen 7
Wonder if I'll be able to start with him or if I'll have to do a sprint shuffle once the gun goes off?
You get your running number when you register.
The lower your estimated time the lower down the pens you will be placed.
Too slow and you start with the telephone boxes or fairies or whatever and it takes an age to get going even once you have crossed the start line.
this has the effect of allowing (therotically) the faster runners to get away with less overcrowding in the first few miles.........but the problem are those slower runners who have either snuck forward to a faster pen, or have lied (sorry - been unrealistic) on their applications.........
saying all that - the first few miles will be crowded until runners settle into a steady pace.........I ended running on pavements, around cars and bollards, to stop getting bottlenecked last time but that was also because I stopped for a pee after about 400m from the start so had some time to make up!!!
take note - do not attempt FLM with a full bladder........
My times are similar to yours and untill reading this thread i was optimistic about gettng sub 4! Do you really think its possible? How do you hold up after 20m?
I've Done quite a few 18's and 20's but never anymore!
i'll be gutted if i miss the mark and go over 4hrs.
Fingers crossed!
Good luck all, what sort of runs are you doing over the next 2 weeks?
Whats the LSR for next weekend, anyone doing 12m?
After a slight pull to my hamstring 3 weeks ago I've managed to build up again relatively gradually and peaked with a 20 miler on Saturday. I know all about the 3 week taper thing but phycologically I needed to prove I could go 20 miles without stopping. Managed it in 2:53 which I think puts me just about on course for sub four although I know how painful those last six miles are from last year...
From my experience the best plan for the next two weeks is to take it easy but not too easy. Concentrate on speed work rather than medium length runs, maybe one eight to ten miler next weekend. Last year I ate far too much in the week leading up to the race and felt really bloated, so change of plan this year with a more sensible diet me thinks!
Quick question though, I've never started from the Red start before, has anyone got any experience of whether it takes longer to get started than the blue start? Last year from pen 5 blue it took me 4m30s to cross the line and 12 mins to do the first mile. Anybody on red last year?
Novice Al, I really believe that if all goes well on the day, then yes, we can achieve sub-4. It will be by a very small margin, but to me it's a dream target. I also have two others - 1. to finish and not feel like I'm dying, and 2. aub 4.15 which was my original target. So won't be disappointed I hope.
Nothing wrong with being optimistic. Ask me again during those last 6 miles though and it might be different.....
What was your time for your longest run? And do you feel confident you have chance of doing sub 4?
I did my longest run - a 20 miler last week in 3hrs 10 and although i didn't really push myself i am thinking sub 4 is far too optimistic now.
what do people reakon?
I've comfortably done a few 20m in 3hrs , and I not as comfotably did 18m in 3hrs yesterday and i'm still hoping that the day will go my way and with the right prep over the next two weeks that i'll achieve sub 4.
Going to do some smaller fast paced runs this week and not go over 10m next weekend,
Keep optomistic about it as that will be your driver on the day but I guess by 20 miles you will know if its achieveable, if you feel you can do it at 20 then go for it if not just let go of that idea and enjoy the last 6.2 miles.............thats my advice.
Good luck
Linda - My last long run of 21m took 3h25. Some uneven surface but I just felt tired. However, in race conditions, I did a 20m in 2h56 and felt fine during and after so that is the one that makes me think on the day, it will be possible.
I would bet on it.
If I do my hopes of 4 hrs will be out the window and I will just be happy to finish without to much discomfort.
It is feeling much better today, but not going to risk running on it until at least this weekend....which will be 2 weeks without a run :¬(
Most people out there couldn't finish it at all, but then we are not most people and that is what makes us competitively, obsessively bonkers!
I have been targeting this time for 4 years now, (never having run at all before that......football and running never went together for me) and it has taken me this long to get fit for it and to gradually reduce my time (and live a little too!)
Interesting to see other people's race times - my times are pretty similar to those who think they will be sub 4ing. Did a 10 miler in Dec in 1:22 and a half in Feb in 1:42.
I am sooo full of adrenalin now and hoping that will get me through. It's all in the mind - right?
Good luck to you - you deserve well under 4. Don't worry bout struggling a bit with that 18 miler - most people I know struggled with their last long run. After the taper you'll be in fantastic form again I'm sure!
Last week i did 3 runs
MON 22-mile - steady (3:40
THU 12-Mile - Hilly (1:45)
SUN 14-Mile - Race Pace (2:01)
Will problably only do 11 or 12 this weekend
Thought I'd say hello on this thread again. I did a half marathon race yesterday. I hoped for 1 hour 50 and am absolutely chuffed that I finished in 1:44:46!!! It's my first half race (done further in training). I hope this time means I may do under 4 hours at London?
Hope the training is going ok for everyone still. Jenks how are you?
Not long to go, easy couple of weeks then the big day! It's so exciting, I can't wait! I've got over the fed up of training blues and I'm really looking forward to it!