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I'm very disappointed by the musical chat on this forum though - Taylor Swift and 1D but no Katy Perry or Ariana Grande! (my 9 year-old daughter's favs)
I'm also sort of worried now that someone's going to pop up on my forum and ask to see a copy of my French 'O' Level ...
Hope you have a great weekend in That London!
Hey guys, little pocket rocket rap/limerick;
There was a young lady named Rocket
Kept safe by the noble ginge Jock(et)
The idea of ghostrunning was really becoming.......
..So.....all haters go fockit
Amy is obviously busy at present with work so here is the initial month - it's definitely at a quicker pace than I would suggest for the average sub-4 runner but based more on what Amy did in her 5km - the target remains sub-4 but come April she might be capable of quicker.
The training may have to be adapted when Amy gets more of the training behind her and maybe softened as she hasn't trained this hard before. She did the 1000 session on Tuesday on the road and ran a good pace which suggests the speed is there.
The schedule isn't set in stone and will be adapted to what is best for her at the time - would be interested in what other potential 3:45-4:00 runners think of it.
Obviously Amy was not picked on her marathon time alone but as far as i am aware it wasn't clear she hadn't been an official entrant - the form simply asked what marathon time have you done and she answered that.
Amy got the place because she was the fastest 5km runner in the sub-4 group, created a good impression with her friendliness and personality, did very well on social media, and then got lots of votes and looks to have plenty of potential.
16 week schedule for Paris begins Dec 22build up week suggestionTues: 5 x 1000m reps approx 4:30 with 1:30 recoveriesWed: easy 45 mins at no faster than 8:30sThurs: 2 miles easy, 3 miles at approx HM pace (8:00), 1 mile easyFri restSat: parkrun or brisk 30 min runSunday Dec 21 10 miles relaxed in 85-95 minsMon Dec 22- Sun Dec 28 - 33MMon: restTues: Hills - ideally 10 x 1 minute - 90 secs rest(5M)Wed: 45 mins steady run at 8:15-8:45s (6M)Thurs: rest or pace session: 2 miles slow, 3M block of HM pace (approx 8:00), 1 mile slow (6M)Fri: restSat: parkrun or fartlek (5M)Sun: 11 miles relaxed in 99-105 mins (11M)Mon Dec 29- Sun Jan 4 - 36MMon restTue hills (5M)Wed 50 mins steady run - (6M)Thu Pace session: 2 miles slow, 3M block of 10km (7:30), 1 mile slow (6M)Fri restSat off-road or parkrun or fartlek (6M)Sun 13 miles relaxed in 2 hours-2:10 (13M)Mon Jan 5 - Sun Jan 11 - 40MMon restTue Mile reps 5 x 1M in approx 7:30 with 2 mins rest (7M)Wed 60 mins steady run (7M)Thu easier endurance session: fartlek (6M)Fri restSat off road run or parkrun (5M)Sun 2 hours 15-25 mins slow (15M)Mon Jan 12 - Sun Jan 18 (42M)Mon restTue 1000m reps 6 x1000m approx 4:30 with 2 min recoveries (6M)Wed 85 mins steady run (10M)Thu Endurance session (acceleration) - start at 9:30, 9:00, 8:45, 8:30, 8:15, 8:00, 7:45 (7M)Fri restSat parkrun, hills or brisk run (6M)Sun Brisk longer endurance run or race (ie 13M at sub 8:30s) Mon Jan 19 - Sun Jan 25 (47M)Mon restTue 800m reps - 7 x 800m in approx 3:30-3:45 with 2 min recoveries (6M)Wed 90 mins steady run (11M)Thu Speed Endurance session (alternate pace session - 9:15s and 8:15s) (7M)Fri restSat RW Training daySun 2 hours 30-45 relaxed (17M) or easy dependant on training dayMon Jan 26 - Sun Feb 1 (51M)Mon rest Tue 400m reps - 12 x 400m in sub 1:45 with 45 secs rest (6M)Wed 95 mins steady run (12M)Thu Speed endurance session (out and back run) - 4 miles out at 9:30. 4 miles back at approx 8:30-8:45 plus 1M slow (9M)Fri restSat parkrun, hills or fartlek (6M)Sun 2hrs 40-55 mins relaxed (18M)
the 5k is a guideline and nothing more - in the 4:30s, certainly Andrea wasn't at the front and Anthony was far from the fastest 5k runner in the beginners and Tom wasn't at the front of the sub 3s and Tim wasn't the quickest sub 3:30 runner.
Amy was the only fastest one of the 5k groups selected.
I consulted Power of Ten for the faster runners but it's not accurate for the less speedy and a lot of the 4 and 4:30 candidates weren't on POT.
It was more important that runners carried out the instructions of the 5K (as it was 400 hard, 200 float) and finished strongly and Amy got the final place for the other reasons given as well.
Amy - re parkrun - Brockwell park may be the nearest though go an extra mile and Dulwich is a faster course. Be careful Ice skating!
Amy Roach wrote (see)
So, I'm visiting my sister in London today, does anyone know of a park run near Clapham that I could try tomorrow morning?
I'm in Clapham - next time you're visiting you must look me up!
I did dulwich last time I visited with malc, although he was a bit in front of me- got A pb but found the course a bit boring which is why my friend suggested brockwell
Sorry, this is typical English bullshit, she didn't run it officially and lied to qualify for the competition and we are getting pages of well done for being honest should be thrown out no question. Bloody embarrassing.
If someone did that with the elites in the Paris marathon Asics as the sponsors would not say brilliant would they!!!
people worked fecking hard to be knocked out by a cheat
it was clearly implied that your marathon was not walking out your door and timing yourself!
guss it's ok to turn up at any marsthon and just join In is it?
She managed to get a degree but doesn't understand you have to pay to enter a marathon? Obviously didn't realise it was a problem? Please!!!! ?????
Don't worry "unticked email ME when a response is made", I won't comment on her thread again, don't want to be associated with cheating being ok.
Hey guys, I'm interested in how you all manage the mental side of running?? It is after all such a key part of the task at hand. For me I never allow myself to stop until I have finished a rep/set/race. Also I seem to have adopted a mental image of a massive acid house style smiley face. This is clearly related to my younger years
Wow , this thread seems a bit different from the last couple of years !!
I usually follow this thread for my annual marathon in spring. Still trying to crack 4 hour after 4 attempts, closest I have come is in Barcelona in 2013 @ 4:00:03.( still have sleepless nights )
Have a half pb of 1:39:13 - running goal was sub 1:40
10k pb 44:44 - running goal was sub 45
Thought I was going to crack it at Manchester Asics marathon this year but got chest infection week of marathon and came home 15 minutes or so outside 4 hours. I was gutted, really gutted. But never did the thought of travelling half the country going to a big city marathon that I didn't enter cross my mind. Why did it not seem like a bad idea over time? Sorry, you didn't earn that medal at the end of the race and shouldn't of taken it. Not sure I will be following this thread this year. The beauty of the marathon is you need your training to go well , have good weather on the day , remain injury free and hope you don't get ill before the race ( or so a wise man once said )
gagging people with opinions different to your own? That's always an enlightened point of view...
so saying she had run x marathon when she hadn't entered it isn't a lie? What is it then an accidental mistruth?
I ran along a London street once, I must deserve a VLM medal!