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A relaxing day today taking my boys to the cinema to see the Tin Tin movie - amazing animation, nearly looks real and a great story!
10k tonight in 45.36, average pace 7.28 and average heart rate of 157 bpm7.57 @ 125 bpm7.18 @ 157 bpm7.16 @ 167 bpm7.23 @ 163 bpm7.14 @ 172 bpm7.39 @ 160bpm
Idea being that the first mile would be steady, the next 4 @ MP and the last mile steady. Having done easy miles for the last week or so it was the first time i have put my foot down a bit and it looks like I overcooked it on the MP section. Although it was only for 4 miles, the pace shows I have a bit of discipline to learn when it comes to MP!
That's pretty good for a first MP run KR; after a few more, you'll get the feel for that pace and do it on auto-pilot!
Thanks for sharing your splits, KR. Good stuff.
Looking back at my previous marathon training, I think I often mistakenly followed a pattern of doing a shorter 5/6 mile run too fast and then feeling a bit too tired later in the week.
The biggest thing I've already learnt from Steve's comments this year is the importance of keeping something back, which is easier said than done.... Perhaps you could find someone who is a bit slower than you who you could run with for some of the training. I've started to try this and it definitely makes a difference. I'm sure it's linked to confidence.
The training plan is as much a marathon rather than a sprint as much as the race itself, I guess.
chs, good question about pace. I think I will be happier going at an even pace throughout even starting off more conservativelly, rather than too fast at the beginning and fading at the end.
Gul, I hope to get the hang of the MP runs, so I can guage the pace better. Steve made a good point about holding back and feeling that there is more in the tank. I guess it a question of having a good mixture of paces in training.
Rob, I agree with you regarding the shorter runs and not running them too fast. I am more than capable of running faster over the shorter distances, but locking into the pace that you have to run 26.2 miles is another thing. I'm hoping to get better at the MP over the coming weeks!
KR you've got off to a great start with some great running. How does the weekly mileage compare to other campaigns?
to run 3:15 is 7:26.5 per mile so I would say the best thing is probably going to be to target a 3:11/3:12 time - (to give yourself something in hand - and go through halfway in 1:36 but presuming shorter race distances suggest this is likely and so if it is by mid to late February and everything looks on course with solid long runs and previous marathon paced runs feeling good then it is worth bringing those marathon pace runs around 7:17-7:20 but I still think it is best to start conservatively on the marathon paced training runs and start with a 7:30 and then gradually pick up to 7:20 rather than start with a 7:10 and then slow down. Also for now target marathon pace can be 7:25 and you only up it once you have some good training behind you.
Thanks Steve. That's very helpful. I guess that a few of us target 3.15 (or whatever is applicable) as GFA times but in reality we're capable of doing better than that once we've got the training in. I'm sure KR will be fitting into that category .
I didn't plan to run faster than 7.20 mins miles in my marathon but just found that happening on the day with the excitement, adrenalin and race conditions. I knew that the faster pace could have been disastrous and kept telling myself to slow down in the initial miles... However, I was feeling comfortable and after about 4 to 5 miles just decided to go with it. I probably slowed down more than I needed in the last few miles because I was confident I had met the objective of 3.15 and didn't want to blow up in the last 6 miles, which were an unknown quantity for me. At that stage it was very reassuring to know that I had spare time in the tank and could take it relatively easy through to the finish. In fact I remember thinking at mile 21 that it was just a 5 mile recovery run to the finish. Psychologically that was a great help.
Hi Steve - When calculating a target MP do you allow anything for fade? Or is the target of your training to run the whole distance at the same speed? (7.27mins/mile?) When I did my first marathon a couple of months ago my target was to beat 3.15 and so I set my strategy as 7.20 miles with 3 mins allowance for fade. One of my concerns going into the race was how I would perform in the last 6 miles, when my training had stopped at 20, and I thought it was important physically and psychologically to have a bit left in reserve. As it happens I ran most of the race nearer 7 mins miles but faded by around 5 or 6 minutes over the last quarter of the race and finished at 3.09. How I'd have fared running at 7.20, or 7.27 pace, I'll never know! Would be very interested in your thoughts.
CHS, I had much the same questions and dilemma this year, got to 20 miles and knew I would hit all my targets, and just kept on padding on with more of an eye to holding onto what I had rather than gamble for more. This year I am putting in more endurance work and hoping that at the same point I feel strong enough to take on that last 10k rather than sit back and let it roll in.
I had a sneaky peak at your parkrun record and 157 completed parkruns is a hell of a record, though as each is only less than an eighth of the marathon distance I am not sure that one each and every Saturday is the best preparation. Do you pad the parkrun out with distance before and or afterwards? When it comes to marathon time I sometimes run from home or run home after and that adds 13 to the 3 of the parkrun.
KR - interesting to see that your weekly and total mileage is going to prob be less than you've done for previous campaigns. I suppose that's what I was hinting at when I asked you what your mileage had been in the base building weeks. Looks like you're going to be someone who maybe miles and more miles isn't the key to good performance - I'm sure this different strategy is going to give you big rewards
chs - Research is PMJ's middle name -
chs wrote (see)
PMJ - Impressive research! No I don't pad the parkruns out. My daughter usually runs with me, so we're in the car. I trained relatively intensively for 10 weeks prior to my first marathon, averaging about 50 miles per week, with a peak mileage of 65. Think that was the key and discovering LSR's for the first time. Am hoping to go a little quicker at VLM this year and suspect I need to increase the weekly mileage further and incorporate more speedwork. Only issue is the time commitment...
10 weeks is a pretty short campaign especially if you taper properly (three week taper leaves seven weeks build up) so if you are already thinking (and training for) VLM then you have addressed that issue.
In terms of mileage, I don't think much more is needed. I did 795 miles in a16 week campaign (average just under 50) with a maximum of about 63. If you factor in the taper the average was 53 weeks in the first 13 weeks. The key is ensurign that the hard sessions are focussed and the recovery sessions are recovery.
Fraser Wells wrote (see)
knight rider wrote (see)
Looking at doing the Gunnersbury Parkrun, South Ealing in the morning - is that a local one for anyone? If so, what's the course like - any good? Say hello if you are there!
Excellent Parkrun time KR.
Happy New Year all
Well done KR - very good run and well done on the third place might have been a sub-19 but for the directional problem. Shows the speed is there already.
See Pete T won Poole today in 16:28 about a minute up on Liz E so he's finishing year really well.
Agree with CHS assessment - just ease back the recovery runs a bit and then you should be sharper and fresher for the more i9mportant runs.
Thanks for the advice Steve and Matchstick Man. My wife calls me Chicken Licken when I have my running tights on! Always thought that was a bit harsh but perhaps I should make that my new handle!
Probably training too hard today and tomorrow... Did a parkrun this am (20.12), it was quite wet and slippery around our course so a bit slower than recently, then a 5 mile club run this pm (32.43) and am planning to do 3 parkruns tomorrow, if logistics allow me to get to each of them! Will definitely need a slower recovery run after that lot!
Happy New Year all and best of luck with all your running targets in 2012, especially you KR!