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Sub 3:15 - FLM 2009
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Mrs H was so taken the area that she has looked up all sorts of property on the web!
Maybe the White Preak marathon one day?
Keep it going folks, all the hard work DOES pay off, hope to have good news for you all on 2 October!
I'm running a leg of the Essex Way relay this weekend, 1st race since early July. Mind you it's 10 miles hilly off road and the forecast is wet so it might be hard to check pace. I was 4th of 27 last year so that's the yardstick.
12 days solid training now and felt good on club hill reps Weds so fingers crossed that it's all coming back together.
Oh, and I posted the entry application today :-)
Good luck with the race Humph. We'll look forward to your report next week!
That was my third marathon in total having done London twice, in 2002 (immediately after 50th birthday) and 2003. Since then I've done two more, Luton in December 2005 and London again this year. The last two were a lot more even pace and I managed to run every step for first and second times (apart from three toilet stops this year in London where it was cool and damp). Meant I was not sweating as I normally do and so had to shed fluid that should have been reabsorbed.
So, start a lot steadier this year at Loch Ness, which is indeed a beautiful race, and keep it going (willpower I now know is the key) through the tough bits. 3.15 is a realistic target as so far (touch wood) there has been no disruption to my training and I'm going strong with a wide diversity of distance slog, hill and speed work, and all of this from a far more secure background.
So, hope my confidence and determination will be rewarded and thanks for good wishes. Race is 1 October.
If you decide to have a go for sub 3:15, try to run it at close to level pace. When I first broke 3:15 in 2002 I ran splits of 1:37/1:35. Not my fastest marathon but technically the best.
Good luck in Budapest.
I am a stalwart of the sub 3:30 thread and did 3:29:57 last year so have got a GFA this year. I am stuggling with motivation at the mo which is a bit of a problem as am running Robin Hood marathon on Sunday. Sub 3:15 is a bit of a dream as my 10k (42:50) and half (1:33) times are a bit slow. Any tips via this thread will be gratefully received.You all seem to be pretty speedy!
CP, great idea to set a new goal, best of luck on Sunday, let us know how it goes and was you thought were good and bad from this batch of training, lots of ideas floating around here.
So, my race yesterday was a bit of a 'mare in the end, completely fell apart in the last 2 miles to finish 9th of 37 but was holding 6th until shortly before the end, I think the feild on my leg was stronger than last year mind. Actually had to stop for a moment at one stage as the heat and hills got me badly, just about raised a jog let alone a sprint finish :-( Overall I'm a happy men's captain though as we finished 2nd overall to the all conquering local club who win everything so we are claiming a moral victory!!
Fear not, you are speedier than me at all those distances except the marathon (3:28:27). I still hang out on the sub 3:45 thread (my previus best marathon was 3:54), just can't tear myself away from all the good folks on there.
Developing mental tricks would be my one big tip. In particular convincing yourself that 7:30 m/m pace is not fast, but that 8:00 pace IS!
Your 10k pace is sub 7:00, and HM is around 7:15, so you have just got to run a bit slower than that for ..er..quite a bit longer. No doubt the speedier folks here who have already managed sub 3:15 will have some wise words to add.
Good luck with Robin Hood, and I hope you wake up on race morning with a zip in your legs (well, not literally) and a song in your heart!
Speaking of which, did my long run of 21K on Saturday in 1:41, the 19K in the middle at aforesaid 7:30 pace. Didn' t really mean to turn the run into something of a time-trial, but felt strong and enjoyed it (mostly!).
Aberdonian - I was quite psyched up for the long hill after Dores, but it was the first 10 miles that took me by surprise. Although the contours show it is predominantly downhill, I found it surprisingly up-and-down. The last 2 miles were hellish too, but only 'cos my legs were well mashed!
Humph - nice result, despite your personal tribulations. Well done, sir.
Anyway, less than 4 weeks now and I shall know what to expect this time. Must however ensure that I don't go off TOO gently to save myself for that Dores hill!
Like you, the last two miles were killers, with run(well, jog)/ walk being all I could manage as will power ebbed and flowed.
As I say though, I've had two run all the way marathons since then, so, we shall see.
As for my weekend... was out clubbing Saturday night (yes at my age!!!) dancing non-stop (probably at 90% effort. LOL) from 11.00 p.m. until 3.00 a.m. and then a 800 metres club-champs on the Sunday afternoon. Possibly the hardest weekend's training yet!
Well done Humph, I'm sure your contribution to the team was well respected. Glad to hear the leg is bearing up Paulini, keep up the good work, build the speed gently though till you're confident the leg is ready for it.
Welcome aboard Young Man and good luck in Budapest, hope all is coming together for you.
Good luck at Loch Ness, btw.
YM - if that' s your times without speed work God knows how fast you' ll be going once you set your mind to it...phew!
Crawled out at 5.45 this morning for a tempo run on a 5.5 mile undulating route I do occasionally to test the leggies. First shock ...it was still quite d-d-d-DARK! And it was raining, but hey-ho.
This route has been annoying me a bit as about this time last year I ran it in 41.27, and haven't managed to get within half a minute of that this year, despite doing significant PBs at 10k and HM and marathon over the spring/summer. So, this morning I set off with a grim determination to set a new best time for the route. ran it hard but steady, paying attention to running form and in particular arm movement (after reading Bob Glovers running handbook). Clocked in at 39.21 .....yeeEEESSSS!
I was out doing 6 X 200, 4 X 400, 6 X 200 last night with the club. Amazingly quick and quick recoveries! Beating guys I should be nowhere near, so all the hard work is certainly paying off and the weekend of excess seems to have done NO harm at all. Coutdown gathering pace now, less than 4 weeks.... Wonder how I'll fill my time during the taper!
YM, good to see you're taking it all seriously. 2 years and building huh? Good Luck with Budapest, and I guess speed work afterwards means London is the more realistic target for 3.15, but who knows, if you get a good day, and are well prepared over the final few weeks.....
Good Luck!
Are you working to a schedul? The Marathon magazine which contains the London Flora Marathon entry form has one, or there are some you can pick uo off here.
I'm doing the one on the Baxrter's Loch Ness Marathon website at the moment...
http://www.lochnessmarathon.com/info/preparation.php
Good luck with it, but take it steady for starters, no heroics and beware of achilles tendons. (my weak spot I fear)
Club sessions, rarely on a flat route due to the terrain profile of our town. I do find that running with others gives a boost to these sessions and most of my hill reps are done with a group.
Track, great for measuring pace over defined distance, better surface than the road, floodlit in winter but the one I use can be really windy.
Treadmill, great for consistency of pace but need to use an incline or you 'cheat' a bit. I find I get very hot though which can impact the HR through dehydration.
If you are looking to build speedwork into your next schedule (post Autumn marathon) then I'd start with longer tempo type runs rather than outright speed reps to build the lactate tolerance or go for longer reps like 1600m or 2000m. Usual caveats though, ensure you have proper warm up and warm down and some decent stretching.
10Km time of 42.50 gives a prediction of 3.16.50, so looks like you err on the stamina side which augurs well for the marathon.
That must have been SO annoying K9, those 49 seconds!! I was just as annoyed by the 52 seconds in my 3.30.52 for 2006 FLM. Redoubled my efforts this year to try to get rid of 14 minutes and 9 seconds from my Loch Ness Marathon time in three and a half weeks. Watch this space!
Did I say the weekend of excess had done no harm? Guess who is getting a cold, begun with a sore throat and now runny nose and sneezes. Perhaps my taper starts early!!! Early nights and cold cures coming up!!
Aberdonian - sounds like the taper madness/illness/paranoia has set in a little early :-)
CG - good luck on Sunday, we will be rooting for you.