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Sub 4hr marathon,anyone?
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Will there be an experienced runner setting a 'sub 4'pace that I can follow and if there is, do they plan on a negative split or a even pace throughout?
There will be runner in a particular start
pen - you can find them as they will have a
stick with 'RW 4 hour pacer' on the top.
You will find out which pen you are in and
which pen will have the 4 hour pacer at the
registration/exhibition. If you put 4 hours
as your anticipated time - these should be
about the same. . . If you are in a lower
numbered pen you can go back to the pacer's
pen - otherwise you will have to try to find them after the start.
The pacer will attempt to do a steady time
mile by mile for the whole race; to do sub
4 from the time that *they* cross the line.
It usually takes them a couple of miles or
so to settle down onto thier pace time of
about 9 min per mile . . .
OK ??
waiting on a ballot place, done 2 marathons - FLM 2002 - 5HRS 13
cARDIFF OCT 04 - 3 HRS 47
If I dont get into FLM 2005 I will do Paris
something to aim for
at the moment just knocking out 1 hr runs 2 or 3 times a week
my main aim is to do sub 4 and feel a bit comfy around 22
i tried to do about 9 minute miles in Cardiff - did a bit faster but ran in porridge for the last 4 miles,
- the only thing I will have to check is what my estimated time was - (I am on a defered entry from this year FLM due to breaking my ankle in Feb and I'm pretty sure that when I put in my time I was less ambitious than I am now - 4 -30 I think)
Do they actually run with the stick?
there will also be rw pacers at other events and at a 15 mile training run in richmond park in feb/march-at least they did the last couple of years.
What's a good flatish fairly fast pre-London 1/2 marathon???
All bar one of the 1/2's I've done has been
'undulating' to say the least and I think I owe it to my legs to stick with a flatter course!
Any suggestions??
With not currently running I'm trying to loosely figure out my training plan from Jan and look at my diet etc. Well that was the plan!!
I believe that Wokingham is pretty flat although I'm doing Reading as I like the atmosphere and I PB'd there this year!! :-)
Cheers
or Worthing 20 about the same time - also very flat
errrm - OK - lots of running sounds good. whaddya reckon??
seriously RB - I am doing FLM and and Ironman next year (July) so I have a very mixed bag of winter training involving swimming, biking and running but my running plans will probably involve less frequency of running but I plan to do at least one long run a week (1/2 marathon +) from January so come April, a marathon will be in the legs - my base fitness is good, I just need to get the long run miles in my legs.........I also need to do one long ride a week to get up to 5/6hrs on the bike around April time.....
as for races - nothing scheduled yet apart from Toughguy at the end of January (that's for fun though!) but will probably do at least Hastings & Paddock Wood 1/2's and maybe Worthing 20 if I feel I need it.......maybe also do Brighton 1/2 in Feb..
have you planned anything?
Dec - Beford half
Jan - Helsby 4 Villages half
Feb - Bramley 20 miler
Mar - Reading half
Apr - FLM...
After that then I'll probably find a few halves to keep the interest going and we'd like to do New Yoik mara...
All these races will be run at Jo's pace, which is a little slower than mine, so If I can keep the training going, I'm aiming to do Abingdon in sub 3:30...
Can't believe your going for Ironman...I wouldn't mind a try meself but my swimming is carp!!!
I should also say I have Brighton 10k on Sunday, and Grim 8 and Mince Pie 10 in December.
after IMCH - I dunno, a well earned rest first I guess! see how it pans out then as I'm getting too old for this long distance stuff........
What sort of times are you aiming for?
at the mo I'm not training heavily but mainly working on base fitness and technique (swimming mainly) and training to heart rate 'cos at the end of the day an IM is all about endurance........so training for me means mixing all 3 disciplines into a week......swimming 2 or 3 times a week, running similar with distances up to 10 miles, and on the bike when I can, although I also now have a turbo so if the weather's shite I can sit on that and spin the legs
my plan from now on is to get out and do a long ride on a Wednesday as an IM will mean about 7hrs on my arse so I need to get it conditioned!! and then a long run at the weekend as it would be stupid to do a long run and bike at a weekend - too much. I'm trying to work at about 30 beats below HRmax to build endurance but every few weeks will throw in a hard sesh at near max HR to build lactate tolerance and check speed.
as spring goes by, I will have to up the weekly training until it maxes in about mid-June and then start tapering for IM - too much too early will lead to burnout, injury, boredom etc.... I also need to practice nutrition strategy so I can feed prperly as I will be on the go for at least 14hrs I reckon (that's my target).
FLM in April will provide me with a good test of my endurance levels - maybe it's a bit heavy for a training schedule but doable...will also do a couple of tris in advance as checks as well.......
my training is going well - had a PB in Brighton 10k a week ago (47:28 - over a minute off) and did a nice easy 11 miler in 1:40hr yesterday.......
and got a ballot place confirmation letter on Saturday so can hand my GB back now......
FB - FLM just a gentle warm-up for you then...
not sure if I would call FLM "gentle" - is still going to be hard work but hopefully, worth it for Ironman.......
normal week
long run approx 10 miles easy.
steady run about 7 miles with 2 or 3 5 min bursts thrown in.
5 mile threshold run
track session which will be some form of speework depending how i feel on the night.