Last year was my 1st also tony and I felt I left a few minutes on the course,(2 piss stops)taking it too easy. With your speed I'd set off at 7:20- 7:30 per mile pace, the adrenaline, crowds and copious amounts of caffeine gels will see you home.
Sabotaged the 10k race by drinking on a camping trip for 2 days prior to the race. Started the race at 6:25m/m pace and the fifth mile split drifted out to 7:10 pace so I quit. So a DNF for me.
Mentally and physically not at the races.
Marathon June 15th. Going to be sensible for that one.
Hay fever and the heat didn't help. The main reason was it was my first marathon and I should have run it on feel rather than by my watch as I didn't feel great at the start.
The next one will be better. Last long run tonight before I taper.
3:52:45 in the Bournemouth Marathon. Pleased with that as the weeks leading up to the race were not ideal. Concentrate on 5 & 10k races until April of next year.
This thread dropped of my watched list for some reason , just noticed it again now.Well done Tony these mara's are tough !
I did myself a hamstring injury 3 weeks out from mine which didn't heal in time and managed to get in 3:49 but most of the 2nd half was at walking pace.They after a few weeks recovery signed for another then had a chest injection and never made the start ! Always next year isn't there
Is your PB still 18:41 Tony? , that's a fair chuck to take off I ran the parkrun last week and got 21 mins but just getting back after a chest infection so its going to take a while to get any speed again.
I ran parkrun few weeks back with a pb of 18-09 and came 11th with top time 15m something what i noticed that everyone ahead of me were lighter than me i think a journey to a sub 17 min would require a journey to body fat index of 10%
During the 5+ weeks I had off I put on a good few kilo's so I need to get that shifted to start with ..ran 20:40 this morn at the parkrun about 90 secs of pb pace so some way to go.
Tony, how are the marathons fitting into the sub 17 5k plan? extra mileage to naturally bring the pace down overall, or a change of emphasis for a while?
currently at 17:25 but sub 17 still feels a long way away.
last track session was 17x400 in around 73-75 secs, with 60secs rest.
Just browsing, but wow, what a session?!
Just to put some context on this...I've done a 34.30 10k, a 16.53 5k (which by rights should be quicker), and on Friday I did 8x400 in average 73.5s.
Now that's my 3k pace. 2miles volume of a 1.8mile ish distance.
If you can do over 4miles of reps at average 4.58 pace (1.14x4 +2sec for the 9metres) , I'd say you should be looking at more sub 16 pace than sub 17 pace!
I've only ever seen 16x400 (17 is an odd number?!) done as a 10k pace job before in fairness, was it a coach put on session, or did you just trial it freestyle.
ps as you all were.
I'm also disappointed this chap PDavey never came back. I was massively interested in what sounded like a colossal reps session, well above sub 17 pace!
Sub 17 mins for 5k road race or Park Run and then just run a sub 80 minute HM as indicator for a sub 2h 50 minute marathon. Run a few 15 to 20 mile runs and you are good to go for a marathon. Why run stacks of miles over 4 to 6 months when you can train for a marathon over 2 months?
Comments
Do you have a goal time for the marathon?
I had sub 3:15 as a goal Tony but the way things are going not sure now .
Yeah my goal was 3:15 but I've changed the goal to sub 3:30.
I think you should stick with the 3:15 target tony, I ran 3:29 at Belfast last year off a 21:30 5k and a 1:38 half and your a lot quicker than me.
Are you for Derry Leslie?
Sean it's my first marathon and I don't want to cross the finish line in bits. I've another marathon in October and that's the 'A' race.
Last year was my 1st also tony and I felt I left a few minutes on the course,(2 piss stops)taking it too easy. With your speed I'd set off at 7:20- 7:30 per mile pace, the adrenaline, crowds and copious amounts of caffeine gels will see you home.
No crowds at the Littledown Marathon. 26x1 mile grass loop plus a little bit with no more than 100 runners.
Rather you than me
You've got me thinking though Sean. I'll judge what pace nearer the day I think.
Sabotaged the 10k race by drinking on a camping trip for 2 days prior to the race. Started the race at 6:25m/m pace and the fifth mile split drifted out to 7:10 pace so I quit. So a DNF for me.
Mentally and physically not at the races.
Marathon June 15th. Going to be sensible for that one.
5 weeks away from my 2nd marathon of the year.
Cut back week with Littledown 5 mile race this Sunday then a big mileage week next week before a 3 week taper.
32:56 at the Littledown 5. Big confidence boost for a sub 3:30 marathon. I've got the speed I just hope I have the endurance.
How did the first marathon go, Tony?
Literatin I ran it in 4:08
Started off at around 8m/m and then blew up at mile 15. Last few miles were 11m/m. Really really tough to finish.
Ouch! That sounds rough. Have you worked out what went wrong for next time?
Hay fever and the heat didn't help. The main reason was it was my first marathon and I should have run it on feel rather than by my watch as I didn't feel great at the start.
The next one will be better. Last long run tonight before I taper.
Half way through a 3 week taper and I'm so tired with aching legs. Hope I feel fresher on race day.
3:52:45 in the Bournemouth Marathon. Pleased with that as the weeks leading up to the race were not ideal. Concentrate on 5 & 10k races until April of next year.
This thread dropped of my watched list for some reason , just noticed it again now.Well done Tony these mara's are tough !
I did myself a hamstring injury 3 weeks out from mine which didn't heal in time and managed to get in 3:49 but most of the 2nd half was at walking pace.They after a few weeks recovery signed for another then had a chest injection and never made the start ! Always next year isn't there
Exactly! Always another race to focus on. I've entered Bournemouth Marathon 2015 already Next 'A' race is Bournemouth Bay 10k April 2015.
Training using the Run Britain 6 week schedule to a sub 18 minute 5k.
Is your PB still 18:41 Tony? , that's a fair chuck to take off I ran the parkrun last week and got 21 mins but just getting back after a chest infection so its going to take a while to get any speed again.
It's a goal to take off 50 seconds but sub 18:30 would still be nice.
I agree
5 training weeks left then Tony ,No pressure !
During the 5+ weeks I had off I put on a good few kilo's so I need to get that shifted to start with ..ran 20:40 this morn at the parkrun about 90 secs of pb pace so some way to go.
Tony, how are the marathons fitting into the sub 17 5k plan? extra mileage to naturally bring the pace down overall, or a change of emphasis for a while?
I'm also disappointed this chap PDavey never came back. I was massively interested in what sounded like a colossal reps session, well above sub 17 pace!
Pdavey was in for the asics 26.2 but didn't get selected , its on again now so maybe he will drop back in for another crack at it
Sub 17 mins for 5k road race or Park Run and then just run a sub 80 minute HM as indicator for a sub 2h 50 minute marathon. Run a few 15 to 20 mile runs and you are good to go for a marathon. Why run stacks of miles over 4 to 6 months when you can train for a marathon over 2 months?