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Interesting stuff on racing a HM and 20 milers. I am not sure I would be brave enough as I have never done it before.
I ran a 20 mile race last year but treated it as a progressive run, starting off at MP+40s, running 8 miles at MP and then finishing with a couple of fast miles. It was great to be passing hundreds from the halfway mark and finishing strongly. Also no recovery needed afterwards and was running the next day as normal.
Steve - I've just finished my spring marathon schedule using the RW Ultimate sub 4hr as the basis and tweaked it to suit me. I'm erring on the cautious side this time as I struggled a bit in this year's races as I overtrained. I've kept the mix of speed/tempo/long/recovery/rest etc and the total mileage is the same. I wondered if you would be prepared to comment on the long slow (MP+60 secs) run distances I've picked from week 7 to the race which are;
15/18/20/10/half race/20/28/14/10/race ?
oscarr wrote (see)
Steve - I've just finished my spring marathon schedule using the RW Ultimate sub 4hr as the basis and tweaked it to suit me. I'm erring on the cautious side this time as I struggled a bit in this year's races as I overtrained. I've kept the mix of speed/tempo/long/recovery/rest etc and the total mileage is the same. I wondered if you would be prepared to comment on the long slow (MP+60 secs) run distances I've picked from week 7 to the race which are;15/18/20/10/half race/20/28/14/10/race ?
whoops, should read "18" in week 13 and not "28" - sorry!
CC2 - Speedy Goth wrote (see)
I got very excited by the news of a Loughborough HM that day as it's just down the road from me, until I discovered it's only approx 13 miles and not even measured!
Enjoying the updates, Knight Rider.... glad Saturday was a good experience (I'm not jealous any more... not, honestly, I'm not!).
I'll be following this thread (not online at home at the moment, but will be able to contribute more when I am). The pacing stuff is particularly useful for me - that's a big weakness. Having perhaps not tapered properly in the past, I'll be looking at that too.
Both Wilmslow and Fleet are good halfs - think Wilmslow is slightly more interesting course and slightly quicker. Hastings is a bit harder (first 5 are quite tough - second half much quicker) but great training and I think better atmosphere.
Generally 20 miles at close to or slightly slower than marathon pace shouldnt be a major problem but agree best option is 10 miles relaxed and then second 10 miles at marathon pace
It was my work Xmas meal tonight and we had a secret santa - love the person who bought me this - very topical!
Should really blur out the Nike logo !
I did a 23 mile progressive run 3 weeks before VLM 2010 and lived to regret it big time. Some people can cope with 20 mile races that close to the marathon and others simply can't. As has already been said, know and listen to your body and if you're not sure, don't push it!KR - Posting at 00:46? Shouldn't you be tucked up in bed getting plenty of rest before Monday! Nice secret Santa pressies!
Nice Secret Santa present KR. They know you well!!!! Very jealous of the Garmin 610. Looks very good for techie/geeks but way out of sensible price range at the moment.
Enjoy the next few days easy running before the serious stuff starts.
He actually drinks from it Speedy!!!!
Thanks for the link Speedy, just tried a few reps of the two way hops, will build that into my routine. I've heard about the pickle juice phenomenon before, a lot of American football teams swear by it.
8 miles tonight @ av 7.43 pace. Went to the townhall square to see the Xmas lights. Ironically some of the houses that I passed on the ring road on the way there were 10 x better! Was tempted to wear my new secret santa head band, but opted for a hat instead - didn't think I was going to sweat too much!
Used my new Garmin 610 last night on my run. Still getting to grips with it, but I was impressed with the feature where it buzzes & vibrates everytime you do a mile. For me this can only be a good thing, so i can concentrate on running and not looking at my wrist every so often to see what the last mile split was. And being a deaf old man I won't miss it with the vibrations!
Is anyone doing a Parkrun on Xmas Eve - was toying with the idea if I can get a pass out of the house on Xmas Eve .