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Sub 2:45 FLM 2006
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Just touching base again after the Bristol Half yesterday. I managed 1'17"31 which was a pb by nearly three minutes.
I hope that this should stand me in good stead for a 2'45" attempt in the spring, so long as I get a decent amount of training done in the winter. Just to add fuel to the training methods debate, I'm going to give Hadd a go and see how far it gets me. Not that I'd want to be dogmatic about it, you understand 8o). So that will mean I'll be starting my work sessions at about 80% and trying to sort the cardiac drift out.
Bye for now
8o)
Back from Club la Santa now, had a cracking week. Only ran once, 4.4k at the end of the mini-triathlon (they do two a week) which went well, finished 2nd with the 2nd best run and bike times overall (poor swim though, as ever). ITB only hurt a little then, although running fast is meant to be better for it than running slow.
Chaos, cheers for the email, I might do that. I got the book Art of Running with the Alexander Technique a while ago - is that the same people do you know? Have to admit I haven't read it yet though...
Target races are...
Leeds Abbey Dash 10k (27th Nov)
Brass Monkey HM or Dewsbury 10k (late Jan / early Feb)
Snake Lane 10 - end of Feb.
Coach is not too keen on people running HMs in marathon training as if you take the week spent tapering and the 2 weeks spent fully recovering from an all out effort that's 3 weeks training you've missed for the sake of one run. Hence the either / or.
Apart from that one XC relay and maybe one `fun' race around Xmas time.
Only 6 days to go till Cardiff half so the main priority at the moment is to detox after last weekends stag bash (not mine!). I'm wondering what sessions to do this week - perhaps a bit of half-marathon pace practice at the track session on Wednesday to get my legs remembering what it feels like? Would a few 400s be enough or something a bit longer? Otherwise I was just going to do an hour tonight and then 30-40 minutes or so on Thursday and Saturday to keep things loose.
The last three yesrs I have done a hilly 20 mile race 4 weeks before FLM. I think this year I'll look for a half mara instead. I'm pretty sure I'll do a 30 or 35mile race early in the new year too.
Longest run probably 20 miles. Highest mileage probably 100. I found 85-90mpw optimal last year but will see if I can handle a little more this year without getting run down. If not fine and back to 90mpw. If I can then great!
Because of the type of training you do your marathon pb is far stronger than your 5k and 10k. I'm the opposite so need to focus on marathon paced runs.
thanks in advance for advice.
http://www.letsrun.com/forum/flat_read.php?thread=308471
It also might be worth wading through the current "Cardiac Drift" thread on the Training forum where there is some very useful debate and Hadd/LSD myth-deconstruction going on.
I have not bothered to enter yet under GFA (Clarendon 2:50, off road and over hills, the was the only full I have done since FLM in 2003 2:39) so I cold panic and send in an entry today but would rather get onto the Championship line.
Any advice appreciated.
The HM time follows the same rules as the full qualification time i.e. any HM time in the last 2 years under 75min.
I can relax and enjoy my next half rather than worrying about hitting a target.
Given the small numbers of starters at the top end of the field I would have thought they would be very keen to get as many as possible. The HM 75min target is far easier to fit into the racing schedule than having to go to all the hassle of getting a qualifying full time.
They are not exactly helping UK athletics by keeping it secret.
Of course, some of those 522 will have a GFA time and will enter by that route, but there must be more than a few that miss out altogether simply because they haven't run a marathon within 2 years.
That's assuming that they actually want to do one. I know of at least one person in that list who has no intention of running a beyond a half for a few years yet (he's in his early 20s).
I've put in 90 miles last week and 95 this week. 3 sessions of long reps @ 6m/m, one faster session and the rest 7:30 to 8m/m pace. Feeling tired but getting stronger. One more hard week to go then a `down' week on holiday.
Will probably not get up to full volume until november now, and the XC relays seem doubtfull, but will just take things as they come.
Has anyone received their AAAs entry form yet? I sent my application a good 6 weeks ago but haven't heard back yet.
My 1st post now I am in Aus. After settling in getting back into the swing of things. Running about 60m per week. Minimal speedwork and one Kenyan Hill session per week.
Enter races regularly and use them as training runs. Did a 1/2 marathon in 1.14.57 today at 167 bpm. This is about 5-7 beats above what I can sustain in a marathon. Spring marathon or Autumn down here looks like being Canberra.
Looking forward to my birthday in 3 weeks when it is the big 40.
What mileage are you on Mike?
What are Kenyan hills?
The session is tiring, but does not leave you wasted from blasting the hills. It also teaches you to run efficietly on the hills i.e. keep the backs of the knees soft like a hinge, and develop a quick foot turnover.
It was in the mag a few months back. I think it is working for me.
That last 6 miles can drag and drag can't it?
It might be worth finding a fast HM course and shooting for a sub 75 for your Championshp time.