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Sub 2:45 FLM 2006
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Got a LDWA 27miler on Saturday just to get a final bit of endurance in my legs.
Q. How can you safely lose a bit of lard? i think im carrying 3 or 4 extra pounds, and as they say a pound = 1 minute - im interested in losing it!
I did the Cleevewold on Sunday, a 14 mile cross country race with 1500ft of climbing (and lots of mud) in 1:45, with no stopping to walk. Last year I did it in 1:48 in much drier conditions two weeks after a 78 min half, so I'm pretty pleased with my time. Not sure how it translates to the marathon though, but hoping it will give a bit of strength to my legs.
MacMillan predicts 2:42:24 so you've probably got every chance of going under 2:45!
My HM was 76, but got lazy after clocking the first 10km in sub 35. It was a windy day and having to run on my own from 5 miles in meant that my pace dropped without me realising. That was in an 80 mile week, so I reckon a tapered attempt would give me a sub 75 in current form.
On Sunday I’ll be running in the Paddock Wood HM. The plan is to run the first 5M in 30 mins, then alternate miles in 6’s and 5:45’s. It will be on the back of a 110+ mile week and I have a lingering cold which is hopefully on it’s last legs. If I complete the session I’ll be confident of running the above marathon times.
I'd love to bash out a 74, which would be great for confidence but I know the advice is not to race all-out in a HM 3 weeks out. I guess I'll just have to be patient and target a HM in Autumn - who knows what form I'll be in by then?!
Paddock Wood didn't happen for me (minor calf strain) but since then things have been going nicely.
I've planned a 4M tune up race on Good Friday, then a bit of jogging leading up to the big day.
Here's to sub 2 30 at London next year!!!
Anyone know what happens now with regard to a championship place at London?
5k - 20.37
20k - 58.46 (1.19)
25k - 19.15 (1.38)
30k - 19.35 (1.58)
35k - 19.47 (2.18)
40k - 21.24 (2.39)
42.2k - 10.12
It doesn't look to bad when I put it down like this. Although if I had held a little back who knows.
It was a good day and I thought the course was very good as well, the rise towards the end wasn't a real killer but it was quite in the park and just felt a drag after the roads. I really enjoyed it and would consider doning it again.
Michael - do you think you could have gone much faster with more even pacing?
Huw - the 4M race is in Southport. Info on:
http://www.southportwaterlooac.co.uk/
Had a cold last week, trained hard over the weekend and its now come back again:(
James - It was easy to keep a steady pace up to around 16 miles but then I got an horrendous stitch which mean't I had to suck my stomach in and lean over! This obviously affected my pace and concentration. First 10 miles was 58 and considering the second 10 was 63, it was pretty even. My plan was to run 80 mins for first half and under 85 for second so a 78 and 85 was everything I could have hoped for. Glad I trusted the taper though cause 6 min miling pacing up 16 miles felt VERY relaxed.
A bit concerned....I have recently raced a
77min -half
35min -10k
In a couple of recent training runs I ran at 6.00 / min mile pace, but felt really uneasy during and at the end of them.
I need to be averaging 6.15 min / miles for the 26.2 and I am not sure on recent performance that this is achieveable!
What to do?
Any advice?
i agree with MTB and Michael Rix. Some of the last runs can play on your mind. They also put you under pressure, as race day is coming. This can cause high HR and cause anxiety!! Dont worry taper- then do the buisness - you know you can!!!
Good luck.
PS i am also suffering from this - not the first and wont be the last.
http://www.london-marathon.co.uk/site/entry_info/index.php?page=4
Michael Rix - not sure whether I'd call 58/63 'even pacing'! In fact if you put a 58min 10M time into a prediction calculator, it would probably suggest it alone is equivilent to a 2:42... shows you have a lot of strength to keep up a reasonable pace after that, and good potential to go well under 2:40 next time round.
I put in a mile at 6:05 pace in the middle of an 11M steady today - HR was 82 - 83% which is very promising - My threshold is 90 - 92%, so in theory should be able to average >87% over the distance. Not going to risk it though, but hopefully it means I can push a little harder in the later stages if I feel inclined to do so.
JEJ - ask me at half way!