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Sub 4hr marathon,anyone?
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on long runs fb is again correct though the rw schedules are only at about 8 or so at present,and -my boring advice to everyone-is not to overdo it and injure yourself at this point-or any other point before the race-you've got to be in it to win it...I am hoping to get 3 x 20 and about 3x 18 or so before the big day.my view of my own physiognomy is that above 18 miles anything can happen-its a mental business the wall-and can take many forms-so its best to have been there a few times...and allow for experimentation with gels,drinks,kit etc....i am doing 10-12 a couple of times a week at the moment,but will extend one gradually as we go forwards.the danger of doing too much long stuff too soon is not only injury but you will be too knackered for a couple or three days afterwards to do the other bits and pieces-the tempo runs, the hills/speedwork etc that it sounds like you need-as do I-to get from 4.40 to 3.59.59....
it's all caught up with me this week and I feel like cack so am having a break next week - skiing but at least that doesn't load the same muscles and to me is restful (a 20+ year skier)...........
had a place there for over 10 years but am sadly putting it on the market this trip as it's time to move on to pastures new and the place has changed enormously and lost it's "ambiance" a lot - not the place we bought into. fab place and will miss it but there's not much there we haven't done now that I still want to do.
I managed to take almost three minutes minutes off my 10k PB at Stubbington Green - now stands at 46.40, so that was a good confidence booster (Normski - I see you were there too. A shame we missed the chance to meet up).
Time to start thinking about getting the long run sorted out again. I went out for a 16 miler this morning, which was the first time over 12 miles since October. My legs did not think that this was such a good idea, reminding me of the 10 percent rule at about, er, 13.2 miles, I suppose.
Now if only there was a way to keep endurance without having to plod away for hours on end every Sunday....
I think I will be the top end of the sub 4 hour just scraping in.
Only managed to do 7 yesterday as I had a lunch out and didn't want hubby moaning.
On the long runs I am trying to maintain around the 9.15 - 9.30 - theory being this being that I need to keep my speed up.
I know that it says in the schedules run at a much slower pace but I feel I won't be able to raise that speed upwards again.
Does this all make sense - last year my long runs went slower and slower and in the end I struggled to run at 9 min mile pace even on the shorter runs.
Just had to change my address in profile , havent been on the site for a while and email address was obsolete.
Have now updated , normally run Tue/Thurs in City , will be adding additional day soon.
Spk soon
RR
Off down the track tonight to make a start on speed work. Not sure wheather to do as per RW Sched or do the Yasso's
Am really trying to stick to the 3:45 schedule but also pick and choose from the 3:30 one as well.
Jenks I would do the Yasso's. Nice to vary a bit from the schedule otherwise you become to reliant on it. Have that there as a guide.
Did 15 mile at weekend in 2h 17m and felt really good - stiff legs though all the next day.
Did a 5 miler last night to loosen up - all my schedules have the longest run at 22 miles??
I am following the sub 4 but putting longer runs in at the weekend - feel I need to put more long runs in to get my endurance up.
i've not posted on here for a while hope all is well for everyone.My training is going well at present did 12m on sunday rested monday 6m fast yesterday and have just done 5m easy pace.
Big stew
i have the same problem with long runs i start slow but find it hard to stay at that pace and end up running at half marathon pace.
Hope the training is going well.
Struggling back into the training myself having just returned from 7 days alcohol training (similar to altitude training but without any of the benefits!!!) Anyway, bit of speed work yesterday, and a gentle 5 miles today seems to have purged the system, so roll on Sunday and the Wokingham 1/2.
Dave
Need advice please!?! The FLM is my first marathon and my training is going great but I'm really confused as to what my finish target should be. Initially, I thought 10min miles i.e. 4hrs 26min but as training is so good I'm wondereing whether a sub 4 is achievable. My most recent 10k time was 52min (2 months ago) but reckon I could do it in about 51.30 now and I did a half marathon last year in 1hr 58min. I reckon I could maybe do a half now in 1hr 53min. Am I kidding myself on to think that I could do marathon in sub 4 hours?
Please help!?!
Thanks for help.
Last year's FLM was my first and I ran comfortably in 4hr22mins. I revelled in the adulation of wife, astonished daughter,friends and business colleagues. The FLM was so much fun I carried on training and at Dublin ran 4hr 7mins. Yes I am aiming for 4hours at his years FLM but only because I am 62 and I may be running out of time. After the FLM I want to enjoy the New York Marathon in November where crowds and hills may be too much for a PB. See what I mean about obsession !! Good luck.
I always give myself 3 goals in the marathon. The first is to finish, the second in an achievable time, and the third is a possible time. So why not do the same and say 1) Finish 2) 4:30 3) 4:00. You'll probably do the first 2 but the crowds at London make it difficult to achieve an absolute best.
Most of all enjoy it, then you'll definately do another. If it's not a sub 4 this year then look forward to the next one.
This'll be my third and I'm now aiming for a 1) finish 2) PB 3) Sub 4.
JT
i've had a week off to try and get rid of some niggly soreness in my shins but i am off for a big run tonight-mrs p is still away for the long weekend and i have a night to myself...
not been back in here for a while so thought I'd stick my head in......
I planned a 3hr run yesterday and I stopped my watch as I arrived at my front door at 2hrs 59mins 59.5 secs..........how's that for timing?? had to leg it for the last 800m or so to get under the 3hrs though!! wonder if that 0.5 secs will come back to haunt me??
so - first 20miler (approx) out of the way and felt quite good until the last 30mins or so when it got tough. managed an average HR of 130 with the first 2 hrs under 130 which was pleasing as most of my other long runs to date have averaged over 130 so must be getting fitter......
Brighton 1/2 next w/e so a good test of speed........
trust everyone is well and training is going fine.......
Have not run since last Tuesday as i have had the flu, still not fully recovered but am feeling a lot better.Due to go back to work on wednesday and will probably go for easy run in the evening.
Hopefully this will not have much bearing on my performance as there is still a long way to go before the day giving me plenty of time to get back on track.
nice work fb.i am going to be well behind you at this rate...
will do my own 20 miler this weekend
have fun