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Sub 3.30 Tim: #asics262
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I might have to do it from the computer but there's some great recipes including make your own chocolate spread and peanut butter. Mmm
Minni Its worked although I might need to buy a blender for them.
Some of them look absolutely lush. I take it they would meet the Ruth test for acceptability?
Roundman Many thanks! Be great to have you around the thread along the way. How did you get on during the Paris marathon? Did you find the k's versus miles a problem or not?
Hi Tim glad the thread is up now. I did enjoy Ruth's food advice last year...enjoyed reading it while I was eating pies and drinking fosters.
Hello- great to see this thread! I wonder if my times are typical of a man or woman?? Hmm I just think they are typical of someone who hasnt run a half marathon for ages!!
5k 20:53
10k 44:06
half 1:43:??
full 3:39:??
75mile- can't remember overall time but I finished
all this year- the half and full in spring and 10ksep 5k a few weeks ago in dulwich
lol
I believe Ruth does the same Mr P (except she prefers Tennants) !
Totally with Minni on the 20 milers. I've done Spitfire 2 years running but only at training pace. If I'd raced it I'd have been done for come marathon day.
Glad to see they've got someone decent to follow on the Sub 3:30 thread this year. The bloke they had last year was rubbish!!!!
Good luck mate. Right behind you and sure you'll do brilliantly!
Oh yeah - I've just remembered. I was hanging on like a dog, whilst Ady looked as fresh as a daisy!
For what it's worth I think a progressivec20 mile race with 5 or so at a bit quicker than MP is ideal.
Angela Thanks for the times, its really interesting looking at different times we have all done. Your 5k similar to mine, my 10K a few mins quicker, your marathon 12 mins quicker. Except the 75 milers which only you have done.
Malcs/Minni/DS2 I have checked my previous 3 years and in each of the years i have set a PB at a 20 miler 4 weeks before the main marathon and in each marathon I have noted that i was 'heavy legged' Dont think this was a coincidence?
DS2 thanks for the support, it really is appreciated!!
Don't let male ego get the better of you this time. We've all done it!!!!
That's ok tim- if it's any help- I always found I have been a natural over achiever at the short end, until now- I was running 24 min 5Ks with only 4:33 in the marathon- it was a combination of being smarter with my running, which you will get from the coaches but also a lot of getting the nutrition, recovery right and for me I've seen massive leaps and bounds by encorporating gym based strength work into the mix- it's something i did when I was at uni and a rower- and then when I left uni and first took up running I trained with a pt for a 10k in 2008- didn't see her again after that and it took me until 2013 to beat my debut 10k time!!
because looooong endurance was my weakness ive focussed on it- now I see it as my strength...
I've only run one 20 mile race- Essex 20- it's a 3 lap course and did it as a progressive run MP+60s first lap, MP+30s second lap and MP third lap, as I feel that's what Minni would have done!! Gave me immense confidence to run my pb in my marathon a month later!
Hey Hark, what kind of strength training do you do ?
Hi Ruffles- find it strange to be called hark - my Christmas name is confusing me!
i focuS predominently on the posterior chain- (back of body from shoulders, upper back, Lowe back, glutes, hamstrings, calves) doing exercises like deadlifts, pull ups, sgl arm rows, and quite a bit of work on trx
core stability- usually I just challenge my core whilst doing other exercises rather than spend too much time on the floor working it- for example a bicep curl on the trx has the Core engaged where a dumbbell bicep curl might not.
single leg stability - after all running is all done one leg at a time- walking lunges, single leg squats (with support) steps ups, calf raises, sgl leg dead lifts - there's loads
but also a full body approach- ultimately it's unlikely my legs are gonna be the weak link in a marathon with all the run training but if my shoulders are weak, after 20,000 odd arm swings they will be what causes fatigue and alters my gait, so I try not to let them be the weakness- seems to work well. Funnily enough, day one of SM75 it was my abs that hurt the most of anything!! After 39 miles!
lol
Too right! Man did he get on my nerves banging on about his fat arm all the time...
You're right about Spitfire, Ady did look very comfortable on that one. Wasn't a great one for me and the calf issue didn't help.
Ruffles; I'm doing VLM too but gonna start programme at the same time so I'm in sync... Then I'm gonna repeat the last two weeks before the taper. Can't remember who it was, but someone on one of the voting threads suggested this. Definitely gonna help me curb the festive overindulgence!!!
Definitely not my area of expertise, but gotta say I agree with the general consensus that a 20mile race before a marathon isn't the best idea. It just takes too much out of you. My mate did just that before VLM this year and didn't achieve her potential. Will be interesting to see what Sam says though.
That's an idea Runny Bunny. Hadn't thought of that.
thanks for the tips Hark!
Ruffles, Hark is Herald's Christmas name.
For what it's worth I have never 'hit the wall' and actually love the last 6 miles of a marathon. Get the training right, control the pace right from the first step and you can look forward to reaping the benefits in the closing miles.
We are talking about running right? Just checking ????
Control pace for first 20 miles, control male ego, run like a girl, some excellent tips. I am going to have a look at the splits for my last 4 marathons (excluding Boston where I took it easy) and see what they look like.
Bethlehem running bunny Welcome, I take it you don't have sugar for your cuppa?
Sounds an excellent idea for your VLM plan, seems you and Ruffles will be in sync with us then.
Angela I had a session with a sports physio earlier, just to see what condition I was in and he recommended nearly all the strength training you documented. Hip flexors and glute strengthening were top of the list but also to take care on the dumbbell bicep curl.
Minni What pace do you run the first 6 miles at?
I am itching for a run, cannot wait for 7pm! What is on people's xmas running list this year?
oi oi! Congratulations Mr Kent
Been a bit mental busy the last week or so but time to get back on here and say howdy.
Loved the store day write up btw.
Talking of pacing, a clubmate of mine (2:42 marathon) reckons that if you do a negative split, you've not been trying hard enough in the first half. This generally doesn't apply to the elites though, who often run neg splits due to going 'steady' (but still damn fast) for most of the race before properly racing in the last 10K or so. I think for most of us mere mortals, whatever pace we run at, we'll tire towards the end of a marathon, and if you take it too easy early on, you won't be able to claw enough back to do your very best later on. Personally my best marathon times (a 3:08, a couple of 3:11s, a couple of 3:13s) have come when I've gone out at a strong pace, settled into that and kept it going fairly evenly, hanging on as best as I can in the last few miles where pace slipped a little. The marathon pace training sessions help with that.
Hi emdee hope all is good with you buddy, great for you to pop by and say hi! Thanks for the comments. It is going to be interesting to see what Sam says as historically I have gone out too hard, on top of too hard a pre race and suffered as a consequence. That said when I have done the 20 milers, I have gone out strong and kicked on. Cannot wait for Sam to let me have the schedule and see what the training looks like as I doubt I have done sufficient MP training sessions. What is on your agenda for spring Matt?
Hi! Take a look at this, hubby found it for me https://www.youtube.com/watch?v=_kcYmsKcRZQ