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DS - ouch.
Mr Puffy - so what was missing this year? What are you going to change for the next marathon? I guess sub 3:30 is still your target. If you've run 3:33 previously then you know you've got it in you with the correct training. Which half are you doing? I'd say February is too early to set your marathon time - there's still lots you can do from there. Which marathon are you doing?
Hilly - that is a big mileage. What kind of speed session will you do when you start. I sympathise with your calf trouble - its my weak area too. I'm much better at recognising it now and pulling back.
Taper - I used to always do a 2 week taper because I used to race a 14m three weeks out. I'm not sure when I slipped into the 3 week. I did a 22m thirteen days before a marathon once and it didn't do me any harm.
BR - I'm really interested in your depletion approach. Do you accurately measure everything as per your body weight etc?
Carl - most people are guilty of not doing a long enough warm up but try it and I bet it helps.
Sarah - hope you have a great parkrun tomorrow!
hilly - I'm meeting Sarah at Newcastle parkrun. I think she might beat me.
good luck for the park run tomorrow...It looks like a wet morning here.hope you get a drier one
I'm in the process of putting together my sessions, but they will based around the 4 main elements of strength, speed, LT and endurance. I don't do anything too special to tell the truth. My favourite for my previous sub 3 was 20 x 400s and long run with a fast last 3 miles to finish.
Enjoy the parkrun tomorrow both - good to have someone to push you along for a bit of friendly rivalry
I have noticed thast one carter..i need a couple of dry hours for the bike this weekend
Hi Sarah - wow, this thread is moving fast. Still away so catching up a bit tonight. However, my mum's internet connection is useless so it's a painful process. May have to give up for now and focus on stalking you properly next week!
Question for you about speed work. Are you doing a speed session every week?
I'm currently considering delaying speed sessions until the latter half or even third of training this year and focusing initially on building endurance through increased slower mileage. This will be a big change from what I've done in the past.
Enjoy the parkrun tomorrow both of you, it'll be like showdown - Blonde Ponytail vs Brunette Plaits!
Just nipping on to say good luck with the parkrun Sarah and Minni!! Hope weather is ok and you get your PB Sarah! ... Just not sub-20 just yet ... give me a chance!!
Do I hear snoring?
Sarah - I think I was the one being stressed on the last run before the marathon thinking it would blow the race being out for so long the Sunday before, BR tended to stay calm The marathon went really well though, so no need to have worried.
Hope you enjoy the parkrun this morning!
Minni - I started off at one session of 15 x 400 with 10 x 100m strides at the end, then did 2 further sessions of 20 x 400 with 10 x 100m strides at the end. I remember really enjoying the sessions and although I haven't run quite as many since, it's a session I would certainly do again and might incorporate into this block of training. The session was split into 3 or 4 sets with each 400m off 90 secs recovery and 2 mins between sets. TimeS I did then were 85-88 secs per 400m. Finishing with 10 x100m in 16-17 secs. Bliss
so what are the results from the park run.it was raining nasty here for my hour run earlier.hope it was better for you
Hey Sarah, how did the parkrun go? Wondering if curry-power is worth looking in to as a training tool...
To be fair, you must be 20 years older than her so you did better in real terms
And the results were......?? or
nice one Sarah That gives you a good benchmark for your training plan.
sarah - that is excellent in those conditions. You seem to be going really well at the moment. That sub 20 looks nailed on very soon!
great time for the beginning of the training especially at christmas week and in those conditions
My hubby hasn't managed a sub 20 yet..........but has several sub 3:30 marathons
Yes, well done Sarah. The conditions were far from ideal - rain, lots of standing water, mud and a bit of wind. Sarah was off like a rocket and didn't slow . I was well over a minute slower!
I dread to think what my 5k time would be at the moment. We had a local race on Boxing Day that was on an altered course, probably 3 miles and I was nowhere near 7mm let alone 6.33, after a beer and a curry that's a very good result Sarah.
That's an excellent 5k time Sarah!
Minni - I wasn't that technical about the amount of grammes needed. However one really interesting thing is that on the 2005 depletion I felt absolutely fantastic. We worked out that it was cutting out the wheat and gluten from the bread and pasta.
Excellent time in what sounds like not the easiest of conditions Sarah. I see some good longer distance times ahead - keep up the excellent work