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Sub 4hr marathon,anyone?
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There are several running calculators around. I use this one....
http://www.teamoregon.com/publications/wizard.php
which also gives predicted heart rate.
I reckon these gadgets usually predict a slightly faster marathon than most people would get, but I suppose it depends on the type of training you do.
www.marathonguide.com/fitnesscalcs/pacebandcreator.cfm - 19k
if you want a sub-4 on the clock, you will probably need to run at 3:45 pace as the first few miles are slow. in 2003 when I did FLM, I was tempted to go with the sub-4 pace group but learnt they would be going too fast as they used to go on clock time - I think they now go on chip time os ia bit more relaxed. they passed me at about 14 miles at a pace I would not have been able to keep up with at that stage of the FLM.
the biggest tip is get to the start line uninjured,don't overdo it,it is better to start the race slightly undertrained than slightly injured.lots of people here didn't get there last year though they were doing 20 milers before xmas...there is lots of time to go.my problem is that i find it hard to train more than 4 x per week because of family committments.
i try and do a "modified" 18 week schedule-4 outings a week,one long,one speedwork and nothing too easy. the rw plan is usually fairly well regarded,the problem is it doesn't come out till about 15 weeks before the race and so is seen by some as rather a steep finish and not enough tapering.i'd not panic about trying to do halfs,but then you sound like you are already quite speedy and looking for endurance,just add a mile a week to the long run.i would hope to try and get about 3 runs over 20,3 over 18 and 3 over 16 in before the race itself,that would be much more than last year-2x18 only,or the year before-2x18,2x20.
nothing will ever quite go to plan though.just don't overdo it...much better to take a day off to recover than be forced to take 10 weeks off with an injury!!
this is going to be quite helpful i think,in terms of calibrating the speed sessions-i was going toi use the rule of thumb of about 10 min miling=easy,9 = tempo/race pace and 8 = interval speedwork...not too far out,lookslike i can go slower on the long ones if i go quicker on the quick ones...i just plugged in 4 hour marathon rather than current ability....
I missed the 2003 marathon due to injury even though I was doing 20 miles in 3 hours
so I pulled back on the training for the 2004, still got an injury but much less severe and recovered in time for the big one.
10k is fine at the moment, stillplenty of time, increase the long run GRADUALLY.
Hope everyone's training is going well.
KL - agree with the comments made, build up the miles gradually and I suggest if you don't have one get a Heart Rate monitor and work to that as it should stop you over-exercising and blowing yourself out. loads of advice around on RW and other sites about HR training.
yes - you can aim at some 1/2 as well but probably left until the New year now as there will be very few about between now and then anyway - so get the miles in and then a few 1/2 as a way of testing the training and establishing some times. if you want a sub-4, your 1/2's should be coming in at about 1:50 - and if you can do that time with gas left in the tank, you will be well on your way.
and yes to a good cool down after to get rid of the lactate in the muscles - you may find that a 20min slow jog with a few fast strides thrown in will help enormously - even if your body is saying no, do it!! (I learnt this on a tri-training camp recently - we were doing 3k warmdowns after only running for say 5 or 6k albeit at fast 800m reps)
hi BD - I thought you had a sub-4 time!
http://www.runnersworld.co.uk/events/viewevent.asp?sp=&v=2&EN=23547
March Hare - not up yet - if it doesn't appear by December email me and I will try and get details (I work in Christchurch)
Hoping for this but long way to go yet...(plus 26.2 miles)....
Hello Alex...
Morning RB, hope the training is going well.
Training going v. well thanks [touch wood]...without wishing to sound overconfident, I think sub 4 is well within my scope now but I'll be running to Mrs RB's pace so the aim is to get that up a bit. Currently 10 min miles comfortable..
Will know more after Bedford half...
so you doing this as well eh?? join the sub-4 club
Really hoping to get her pace to 9 min miles but time will tell...
if anyone wants a Macmillan gold bond place APPLICATION FORM-don't get too excited-i have an electronic copy and if you send me your email-just click above for me-I will email you one...
v tired today,went to the gym with the intention of doing 4x1 mile tempo at about 8.30 miling.did 800 metres and decided that felt like a long enough interval so did 5 of those with 200 recoveries....not v impressive.need a couple of days non running and then it'll be a long run home on monday.
10-10.15 comfortable easy running at te moment,not sure how much i will be able to gear up over the nike 10k,though maybe paula will inspire me....
Hope all the training's are going well! What speed should you tempo train at and what sort of distance, have never really grasped the speed training! just seem to go one pace all the time about 9 min mile.
No chance of a 2003 repeat... 9 min miles feel pretty easy at the moment...been doing some long term Base Training...up to about 50 mpw at the moment...although given time contraints, I don't see me getting much more..maybe 60 mpw...
Katreena...9 min miles are exactly right as I'm sure you know.
You don't need to faster, just further. Maybe that is where you should concentrate your training.
back again for sub 4 this year - managed a
new PB of 1.48ish at stevenage last sunday
so it does look possible . . .
planning to do Rome in march as a warm up
for london . . .
Just done Cheddar Half - 1hr 44mins - so hopefully sub 4 is (technically) attainable......at least I think I can do it now!!
Mantra ; 9min miling, 9 min miling on on!
I'll be doing my first marathon at London and am hoping to get under 4hrs even if only by a few seconds. My worry is actually running at the moment as I haven't run since the GNR because of a foot injury. Hopefully the ortotics I'm getting in about 2 weeks should help out but I'm soooo bored with gym work and swimming!
Is anyone in the Hereford area in need of a training partner for long runs (probably starting in the New Year)?????
Just done a 6 Mile training run with a couple of hills for good measure in 55 mins, is that any good ?
What's wrong with the foot?
Hope it gets better soon
good luck with the training
Dave
I was then really stupid and taped the foot to run the Cardiff 1/2 the following sunday, oops! (got a pb though so it was worth it, and the foot was fine).
Since then I've been getting the pain when walking whatever shoes I wear and it aches in the evening if I've walked much.
I decided to visit a podiatrist last week and discovered I've got biomechanical problems and as I walk/run at 10to2 instead of 12o'clock so he recommended orthotics. I just hope they work!!! I hate this not running lark.
And my best friend has realised she's just got a place in London and I've got to beat her!!!!!!!!!!!
LB,55 mins for a hilly six miler sounds fine too...
natnif, you sound like sub 4 should be a formality.bit like paula in athens!!
ratbag-sounds like you will be sub 3 with all that distance under your belt...
long run home tonight,10 miles,then a good kip.....
Sub 3 would be a dream but I fear one not to be realised...however, I am thinking of sub 3:30 at Abingdon next year...
Just need to get sub 4 first..;-)
Are you aiming to do the Blackmore Vale Half and March Hare as part of your build up?