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tempo from you – good effort. How did the long run go?
Nonstick hope the
cold clears off. Better now than a week’s time. I wouldn’t worry about this
weekend. Just stick with 12M (at most), especially if doing a hard parkrun as
LFSF to aim for a
PB makes sense – that is the ultimate after all!
I did 18M on Sunday, with some race pace and tempo intervals
in there. Really pleasing session. Today’s mini session was less so. The 10
mins at MP came out a little slow, and the 8 x 2 minute intervals as well. I
think I was being a little cautious as it felt cold and my back and quad are a
bit stiff. Sports massage booked for tomorrow to hopefully iron out any kinks.
Nice run Nonstick, I also did 43 miles last week. Sunday was 12 for me in around 1.37 for a HR of 134. I hope you have tried gels before to make sure your stomach can take them? I have a cheap Karrimor running belt to hold mine. How are you feeling about it?
My resting HR has returned to normal so I think I have avoided the slight cold that I felt on Friday, feeling nice and relaxed so its all systems go for Sunday
I wouldn’t worry about the MP test run, Stevie. I always find it ridiculously hard in training. Your coach
sounds sensible in this regard. I’m pleased the cold has shifted. Just watch
out for it returning post-Abingdon.
Bigballer I would
follow the following general advice, given to me by my father in law. Run very,
very easy to half way (13.1M), then steady to 20M (this is the real half way!), then everything and
anything you have left to the end. At least with this progressive effort, you
shouldn’t die on your arse too early.
Nonstick I wouldn’t
be surprised if we bumped into each other then. I’d definitely decide upon a
target and ensure you don’t start too fast. Bank energy, not time!
11M easy for me on Saturday. Today saw my first classic
taper run (thank you for your details, everyone). 5M including 6 x 90s at MP
effort. A bit fast, so a good lesson in not going out too hard.
I'm feeling good at the moment, my nerves don't normally kick in until I'm in race kit and on the start line. Will feel sick then! Sounds like a sensible pacing plan, you should be around about my pace then.
Did 4 easy last night (132HR), 6 x 1min strides and then a 1m jog cooldown. Just 5 to do tomorrow, 3 on Saturday then its game time!
Good luck to all on Sunday in case you don't check on here before! Please say hello if you see me, I am number 1030 and will be dressed exactly as in my profile pick!
Bouncing off the walls with all the extra carbs so I'm raring to go. Just 3m easy to do on Saturday now
Abingdon Marathon 2018 race report:
Way back in December last year, I
entered Snowdonia Marathon as my Autumn 2018 goal. It remains my favourite
marathon of all time, and I will certainly return to it; however, the heat of
London 2018 put paid to any hopes of a fast time (3:00:00…), and so I decided
to do Abingdon instead. I was motivated, enjoying training and able to steadily
increase mileage. Since London, I have run 15 70M+ weeks, 6 80M+ and peaked at
87M. For long runs, there have been 13 20M+, including 2 x 24 and a 23. I
followed all 15 BAC sessions, really enjoying these longer tempo sessions – a real
foundation of each week’s training. For the three weeks leading into the race I
really focused on eating – primarily stopping overeating after dinner. I felt
lean and ready to race.
The weather looked pretty ideal,
with temperatures from about 8C and misty at the start, not much wind, through
to about 13C and sunny by the end. The 9am start really helped in this regard.
If it had started at 10.30, a la VLM, there would have been a lot more running
in the warmer weather. I had a nice chat with Jooligan – I had forgotten how tall you were! We agreed it was a
great day for it. Sorry not to stick around for a beer in the end.
Manual split on mile marker, garmin pace, mean mile HR, peak mile HR
Mile 1 – 5: 6:40, 6:34, 145/156
6:06, 6:07, 154/159
6:22, 6:25, 151/161
6:27, 6:29, 152/158
6:21, 6:26, 155/158
The race begins with 300m around
the track. In retrospect, I positioned myself slightly too far back. This
resulted in more overtaking than necessary early on, and I missed a group that
would have been very useful to run with. I was surprised my first mile was
6:40, I was hoping for 6:20-25. I then overcompensated with a 6:06 second mile.
Whoops – although it is downhill. I wonder about the impact of this. As you’ll
see above, the garmin pace wasn’t as severe as this – I should perhaps have had
this likelihood in mind.
Miles 6-10: 6:17, 6:18, 156/161
6:28, 6:29, 157/162
6:25, 6:26, 156/161
6:22, 6:22, 155/161
6:27, 6:25, 156/160
I did then manage to settle into
a nice rhythm of about 6:26s once we were on the quieter roads and paths. I had
my planned gels at 5, 10, 15, 20M, with a whopping 100mg of caffeine in each. I
had used these on three key training runs so was confident they’d work well for
me. That sat well and I seemed to remain focused at alert. They are the larger
variety that contain liquid. As I wasn’t thirsty, I didn’t take any water in on
Miles 11-16: 6:10, 6:16, 159/163
6:22, 6:27, 157/161
6:15, 6:18, 158/161
HALF WAY: 1:23:32
6:30, 6:26, 160/163
(15 & 16 – missed the mile marker) 13:08, 6:33, 160/165
At mile 10 you enter the business
park for the first time. It takes a lot of flak for being boring, but I don’t
mind it – reasonably attractive for a business park, wide, quiet and good
quality roads and I had the genuinely unexpected excitement of seeing my wife
and daughter. They didn’t travel up with me so it was a real surprise and
boost. My HR went up and I definitely sped up for the next mile. Probably not a
good thing! I went through half way in 1:23:32. Whilst this is obviously too
fast for an even paced 2:50, the last two miles of Abingdon are probably the
slowest of the lot (twisty, underpass of doom, marginally uphill, a few kerbs
to negotiate). I felt reasonable at the half way.
Miles 17-20: 6:30, 6:32, 161/165
6:25, 6:26, 162/165
6:32, 6:32, 163/167
6:25, 6:29, 163/166
I was managing to run about 50%
of the time with someone else – but only ever one person at a time. It was
frustrating to not get into a group, as I feel this can help so much.
Miles 21 – finish: 6:34, 6:38, 163/166
6:34, 6:37, 164/166
6:40, 6:41, 165/168
6:43, 6:42, 166/168
6:59, 7:04, 167/169
(last 1.2M) 8:47, 7:03, 166/168
As I crossed the 20M point, the
sage advice of my father in law came to mind: twenty miles is half way. I
thought this with probably 50% smile and 50% grimace on my face. The gradual
degradation in pace is, sadly, clear from that point, although 6:31m/m for the
last 0.2M. Hardly hitting the wall, but it really was all I had left at this
point. I had my final (emergency) gel at 23M and was working bloody hard by
this point. Some runners were coming back to me, although some were overtaking.
It is not easy through town, with a few twists, pavements and, of course, the
underpass of doom. I was mentally a bit soft, and looking back, should have
realised that even with two miles to go, I had enough in the bank to make sub
2:50 if I just maintained 6:45s. But my maths failed me. My breathing became
very loud in the last mile and the final 300m round the track was like running
through treacle. Not looking forward to these photos!
I did my standard collapse over
the finish line. The marshals there (and throughout the race) were excellent at
looking after me, although I had no interest in the squash they were offering
me. After a few minutes of lying down recovery, I managed to collect my t shirt
and medal and staggered over to find the family. Understandably, toddlers have
no interest in any sympathy for a recent marathon finisher, but did give me a
kiss before eyeing up the Mars Bar in the goodie bag.
For the last couple of miles, I had
a tinge of failure in my mouth. This slightly detracted from the immediate
enjoyment and achievement of the last lap and finishing the race. My wife quite
rightly pointed out it was a 1:01 minute PB. Ultimately, I did run a PB and am,
therefore by definition, in the shape of my life. I want to take pride in the
race, but also a big training block. As I’ve said before, I do love the
training, and in years to come, won’t care whether I run a few seconds quicker
here or there, especially for an arbitrary time target. A period of reflection
is now helping with this.