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RW Forum 5 - Sub 3
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Have you worked out your nutrition strategy yet?
What pace do you class as 'steady'? Close to MP?
Gobi is very quiet. Is he on holiday?
My plan says steady is 7.30 pace but I guess Gobi would say NO! Maybe he will drop in sometime and advice on pace for last long run 3 weeks before event.
When is your last run and would you consider a session I use with my runners for their last or second last long run ?
last LR 23rd February. Yes sure I would consider whatever you suggest?
DA - I shall supply a long run for you :`) What are your plans for this weekend and the 16th ?
Good early door running, I wish I could get up that early & run. I'm the opposite and run late.
16th 22 miles slow
I usually run early. Today I've waited to enjoy 10 miles along the coastal path. Its blowing a gate and pi$$ing down....
Finally feel like things are changing. LR this morning. 10@ 8mm 10@ MP. took 3 gels, had no nausea and no pit stops yeah
infact the first 10 felt harder than the second 10.
6.56, 6.49, 6.48, 6.45, 6.45, 6.41, 6.43, 6.48, 6.48, 6.50.
Its all coming nicely to the boil for you now Doppy
That's brilliant doppy! What do you think you've cut out that's made the difference to the stomach issues?
Ok this last long run
Run easy(I of course say no faster than 8.15 but assume you will run low 8s) for 2hrs and 08 mins then run 7 miles at MP then run easy for 8 mins to cool down.
(make no mistake this is a hard run, the faster you run the first 2hrs 08 the harder it gets)
The run helps simulate the part of a marathon that everyone really forgets, ie. that all the work is really in the last half hour.
Ok that that looks like I will be covering a lot of miles (24ish) I can do it, I can do it!!!!
Do you think I should do a 22 slow one next week then the following week this one, or not do so long next week?
Not sure why stomach better. I have changed so many things that its difficult to pinpoint.
22 long and SLOW next week
Embrace the good stomach
How far out from the marathon will that last long run be?
Minni 3 weeks from D Day.
Yes do it! I did that last year - had been a bit unwell so just pootled round enjoying the atmosphere and was good fun. Having said just pootled round, the gurning in the photos look like perhaps actually I was trying just a little bit..
How's it going Doppy, been a bit quiet on here, is everything ok?
All going well. Felt unwell on Friday and Saturday so didn't do xc at weekend . Feel fine apart from a session at the dentist this morning. Track tonight. 16x400m I like. the sound of that. Let's hope the rain holds off.
Good track session tonight. It felt good running fast. No wind or rain so times were 1.22 per 400.
Easy 5 tomorrow
Wednesday 9 mile progression run
Thurs rest
Friday long slow 22, sat 4 easy, Sunday 9 easy.
Glad you are back on form Doppy and those were pretty consistent 400's.