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Sub 3:00 FLM 2005
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I get the feeling that the difference primarily related to the state of preparedness of the athlete. If you are building up to a new higher peak, then the pessimistic rules work best. If you are seasoned and stable at that fitness level for the marathon, then the optimistic ones just about hold.
In summary, if you build up your training to a new level of a 1:25 HM, your 2:59 is mighty optimistic.
Hard work is the only answer...
As blisters said - hard work and miles are the key unless you are ultra talented.
Andre will no doubt tell you all about boredom on the treadmill though ;-)
When I travel I like to use treadmills for speed sessions so I know exactly how fast I am going and, as Toucan reverts to above, the odd long run - 20 miles is my record at the moment! Don't think I will ever want to break that one!!!!
Re training at dead on 6.40 and 6.50 pace I would not be too worried if a few runs were slightly quicker or slower - key is to make sure the pace is accurate during the race itself!
Any of you Leicestershire lads doing the Ashby 20 ?
I didn't do it last year but have run it twice prior to FLM.
Zoe - are you still there? How is the training going?
I have just been out, well this morning, and done 2 hours (16 miles) pretty pleased with that but it was a bit of an effort at the end.
Thanks anyway and may your running dreams come true.
P.S a saying that I keep reminding my self during those long runs is and keep in my wallet (sad I know):
YOU HAVE NOT LIVED IN THE WORLD OF COMPETITIVE SPORT UNTIL YOU HAVE FOUGHT A BATTLE THAT IS NOT AGAINST AN OPPONENT BUT AGAINST YOURSELF
(I spot that long runs are kicking in again)
My question is,is it better to do 40 miles per week(giving 100 per cent every time) or 50 miles aweek with a few junk miles thrown in and 80 per cent on everything else?
The marathon is 99% aerobic, so "giving 100% every time" is actually not a very good idea and will invite injury. Instead, concentrate on running easily, but try to build up some mileage (50mpw is about the minimum for sub 3:00), and then go 100% for the two speed sessions. If you're aiming for sub 3:00 you should be looking to run your LT sessions at about 6 - 6:15 minute miling, and your VO2max sessions at 5:30 - 5:45.
Even with the lack of speed work I managed to knock over 3 minutes off my half mara time.
Good saying, I like that one!
Good solid advice from HUW
LT = Lactate threshold pace, is the max pace at which you could run forever, ie conversation pace, and one at which you aren't making your legs tired.
VO2 max pace = eyeballs out (correct me if I'm wrong somebody)
Just thinking here: Surely you can't do a VO2 max pace as it got to be distance related? Otherwise Linford Christie would hold the marathon world record! Maybe 1 mile reps off 2 min recoveries would be a better descriptor.
And by the way.
There is no such thing as junk mileage. They all add up. You're not going to get to 100 miles per week without some recovery mileage. 5 gentle miles completed are far more valuable than a missed session.
Am aiming for my third
The last track seesions were going really well until I pulled my hamstring in the middle of a session. That was nearly two weeks ago. Although I felt fine, even the day after, just walking around, the hamstring start hurting as soon as I start even slow jogging.
I also don't believe there is any such thing as junk miles. My own sub 3 marathon was done on about 45 miles per week and I am sure that it was the long slow runs that made the difference not the faster shorter ones. So when I recover, I will be doing easier track sessions and more miles...
I have started building my mileage up and will, like many others on this thread, begin my mara training in earnest in December.
LT pace is about the pace that you would run a 10 mile race at (also called "tempo" pace).
VO2max pace is about your 5k race pace (ie not quite eyeballs out, in fact the aim should be to stay controlled); I agree that a good session for this is mile intervals, though a 2 min recovery may be too little (at least to start with).
Good luck everyone
FOr Helen and zoe - I'm doing the championship race again this year, first time last year. It was a good experience, but my enthusiasm meant that I went through the first 6 miles in sub 40. Ouch. Died at mile 18. Better tactics for me next year.
The times will come back when you get into your marathon prep, Im even looking to knock a good couple of mins off my half time before London.
I reckon if you can just get back around your PB and then get your pacing right you should do it. Might need to add a few miles though.
On the nutrition front, I have been finding that when i increase my mileage I have difficulty maintaining my weight. In fact on Marathon day last year I reckoned I was not as fuelled as I should have been. I think this led to me having no energy at mile 18/19 and struggling thro those last few miles. I did take on board some gels during the race but not enough (Paula could have learnt a lesson from me re: Athens).
What races have you got planned and have you started training for April yet?
On the races front, I'm doing cross country races (London Champs today), hopefully Bicton Blister 11 next week, then Watford half in feb, Reading half in March (which I have used for the last 2 years as an indicator of what sort of shape I am in). I might try a 20 mile race before FLM, but I'm not sure yet. How about you guys?