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A bit like sub-4 (but 15 minutes quicker)
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It's going to be difficult to fit in today's run and I've got the VO2max test on Saturday morning, so I think (bearing in mind last night's effort) I might treat myself to two consecutive rest days so I have a fresh pair of legs for the test. Don't know quite what to expect, but I imagine it will be pretty intense!
Perhaps as a small group, we may all get round in a realistic time?
done easy 5 miles
it did help a bit, but dident sid the twinge alltogether,
were the pain is on my knee there is a , ( WHAT I CAN ONLY DISCRIBE AS , LIKE A BUBBLE IN WALLPAPER,)BIT WORRIED A BOUT THAT, I WILL HAVE TO DO SOME RESEARCH,
ANY IDEAS GUYS
Tomorrow I'm planning on 16 miles just nice and slow in around 2.5 hours. Anyone racing or going long this weekend?
Pete - I do most of my runs off-road through woods, canals etc, even long runs. I think it's better for morale and body! Will try and do some long road ones though as I don't think anyone has moved London to the countryside as yet...
Moggie
Good to hear you're going to be at cranleigh. I'll be running with another RW 3.45 FLM virgin, so let's get a group together and see how we go on the day. If I make it to 21 it will be the furthest I have run.
Stephen
Been a bit too distracted to post last few days. Nice to hear your injuries a bit better sweep. Myself, no ITBS pain in right leg but some sort of twinge under left kneecap now. I'm not ill but run-down with combination of increased mileage and lousy week at work and had to cut a speed session short yesterday which is kind-of depressing considering theres a long way to go. Think tonights short recovery run is out the window and I'm going to rest completly till sunday and my 10m race.
lata
I often get a song stuck in my head on a long run if I don't have something else to listen to. Today I had the song "Crashed The Wedding" by Busted in my head for 2 hours.
Never done a marathon before and struggling to work out how fast to run, so would be really grateful of some honest thoughts. Started running a year and a half ago after a riding accident and the only "race" i've done is the great south run (10miles) which took an hour and 16mins. I've put this time into various prediction gadgets on the Internet, but they all come up with different times for a marathon - anything from 3hr 30 to 4hrs 25mins. Do you think it's realistic to go for 3hrs 45, or should i just aim to finish (an if so at what speed?)
Really greatful for any help, as i'm not following a proper marathon training plan as i don't know which one to use. ...starting to get really nervous!
MsFit - Your 10 mile time is similar to my best of 1 Hour 15 for the distance so I would say it is realistic to aim for 3:45 at London.
There are training programs that runners world are e-mailing at the moment that have 4 hour and 3:30 training. I think a fair number from this thread are following the 3:30 program as many of us are sub-4 marathon runners anyway and just want to aim that little bit higher.
I'd suggest you find one training program and do your best to stick to it. As long as you get the long runs in and don't increased your training distance too dramatically too son then you should be OK.
I've had a look through this thread, and people seem to do long runs at quite different speeds, bt what would you suggest if aiming to run the marathon in 3:45? [a friend has lent me a speed/distance monitor gadget, so i know exactly how fast/slow i'm going now!
Some people advocate long runs with a faster finish, i.e. look to run maybe the last couple of miles at approaching marathon pace.
Not exactly consistent speed but the undulations were quite exaggerated with entire miles of uphills out and downhills back. Unexpectedly knocked over 3 minutes off distance PB. But the biggest shock came afterwards when I looked at my results and for miles 3 to 8.2 I ran my first 45 min 10k (with a few seconds to spare). Something I couldn't do in 4 attempts last summer. Not going to count it though as mainly downhill during those miles. Nice to know though.
MsFit - What tallguy says is right. Can't bring myself to run slower than 10 min/miles though so do mine at about 9.30 usually. Its well worth doing the latter stages of some of your longer runs at expected marathon pace to get used to it.
Anyone else raced or trained today? Excellent conditions
Had planned to do a long marathon pace run yesterday but will have to leave that to next Sat.
Hope I haven't lost too much fitness - I think it will be a week off in all with a restart on Tuesday.
Humph!
I also have difficulty running as slow as 10 minute miles in training. I'm very tempted to get one of the Garmin gadgets so I know my distance and speed as it can be tough to judge.
The weather was great up in North Scotland this weekend but I had to rest today as I'm very stiff after yesterdays long run. Normally I cycle on a Sunday to loosen off but my poor bike is broken and waiting on a part coming in...boo hoo :-(
Take it easy folks.
Maybe a week off will actually be good for me in the long run, recharging batteries and all that!
In terms of speed for long runs I'm happy if I just go as slow as I can without messing up my usual running rhythm - if that's not slow enough, well what can I do?!
Have been on odd runs in the past with my (non-running) frieds and running 11 minute miles or slower is actually really hard work and was responsible for my one and only running injury (so far)! Like the idea of 9:30, so am going to give it a go next weekend.
Hope you all have a happy, healthy and ijury free week
Had the VO2Max test in London yesterday, very interesting excercise. I was hoping I'd be around the 50'ish mark, turns out I've a VO2 max of 63. Apparently something I should be very pleased with, but still coming to terms with what that really means. My lactate threshold is around 183bpm, so my suspicion that I was a 'high beater' seem to hold true. The other interesting result was the 'fat burning' zones. It seem's I've two fat 'bumps'! One at a very low bpm (around 115/120 - not a rate I could even consider maintaining whilst running) and another 'peak' at around 175bpm. Can't see myself maintaining 175bpm for 26 miles?!
How much did it cost you?
CHrs
3:45 hopeful.
Has anyone got one of these or one of the competitiors?
MSFit - what make are you using?
I'm torn between the Garmin Forerunner and the Nike Triax 100. The Nike isn't GPS but this may be an advantage as I run a lot through woods. Then again the Garmin would also work for cycling and skiing. Decisions Decisions.
Any feedback appreciated.
Mogs.
THanks