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Re: Training -we did a long one last week approximately 17 miles and then 18 this week and doing 10k at weekend and then going to aim for 20 week after. Just doing normal 6/9's during week.
I joined my local running club Tuesday, died a death doing a 5k on Tuesday (30 minutes, i got a stitch and an odd pain in my tummy - i'll put that down to nerves) but had a great time doing 5 miles today, there were 3-4 running at a pace i was comfy with. Felt odd running with people, i am sure Silk can testify running out the back can be a very lonely experience at times. I wish i had joined months ago now.
I'm new to this board, but have been reading with interest over the past few weeks - well done to all on the training so far. I did my first ever 20 miler yesterday, it was certainly one of those runs that made me think I could actually run a marathon! I got round in 2.45 but could hardly walk at the end, and even 1.15 for that final 10k would have been a push so i'm still think the golden 4h mark is going to be a push for me.
Do people think I would be better off going round at 9min miles to try and dip in under 4hrs, or go at 8.30 for the first 20 miles to give me a bit of contingency should i need to stop to stretch etc??
good luck guys - not long now!!
I can't wait for that first Beer in Amsterdam on the Sunday night....
I tend to be seen as a 'strong' finisher, in that I'm usually overtaking people in the last few miles, but even I tend to run the second half of a marathon a minute or so slower than the first half (in my huge experience of 4 to date!). I run relatively conservatively. The one time I pushed the pace too much 'early' on (i.e. around 14/15 miles rather than 18-20+) I struggled from mile 22 onwards.
In terms of time targets, 4 hours is a realistic time for a first-timer (I did my first half in 3.28, but I had already run 1.32 for a half) provided you pace it sensibly. By all means go through half way in 1.59, possibly 1.58, but no faster. I think that means the short answer to your question is: 9 m/m; the time to lift the pace is at 20 miles, not before!
Good luck!
PS - Burnham Beeches done in 1.31 as a MP training run. Means sub-3 may just be on the cards at Amsterdam as BB is 'undulating'. Will do an all out effort at Bristol half (9/9) and then take a decision.
In spite of the hills I thought it was a lovely course and running conditions were perfect.
How did you get on?
Agree about the hills. Found them fine apart from the very last one. There were also quite a few long flat/slightly downhill stretches where it was possible to pick up time.
Thought I might do another 1/2M in a few weeks and race it with a view to gauging m.p. Grunty Fen in Ely looks fun. Very flat and supposed to be fast - provided the fenland winds aren`t blowing.
Start at 9 min/mi - if feeling good @ 13 miles then stick at 9 min/mi; if feeling good @ 18 mile stick at 9 min/mi pace; if still feeling good at 21-22 then increase the pace, but not before.
If your long runs over the next few weeks show a significant increase in pace, it might be worth staring slightly faster (10-15 secs/mile ?) but I think you`re better off just concentrating on breaking 4 hours, which (subject to the Marathon Gods) you`re obviously capable of doing.
Did an 18 mile run yesterday in 3
4. Was generally ok apart from the last mile which took 12.31 - the wall. Legs seem ok today.
Don't forget the course will be marked in KMs
Hi Dl,
some sage advice here, I think, on pacing - remember there'll always be another! I did Amsterdam last year as my first, really didn't know what I could do, didn't follow a set training plan (!) though was fairly fit. Hadn't done the long runs. When in Amsterdam I met several people who were quick and that made me change my mind from "aim for under 3:40, try to beat Dad's time of 3:48" to "maybe I can go under 3:30". Don't want to bore anyone, but you can pretty much see me hit the wall in my 5k splits;
5 kilometer27:22 (27:22) 10 kilometer52:29 (25So I was accelerating up to halfway - even perhaps a little beyond, then losing it a bit ...- and then the wheels came off. I was still able to nurse myself over to get comfortably (well, a couple of minutes) inside 4 hours, but as an approach - get lots of minutes in the bank then limp home - I don't recommend it - it hurt!
Following that experience I followed a proper training plan and did 3:22 at Edinburgh.
Hi all,
Thanks for the fantastic advice, it's really helpful. I do agree with you all and certainly will not be going hell for leather in the first 20 miles. I suppose what i need to understand is the difference my body will feel in the last 6 miles between having gone 8 1/2 v. 9mm's. I sometimes actually feel uncomfortable when i try to run slower, but i have 5 weekends to practice before i do the Windsor 1/2 and I suppose I can use each one to test the difference between the paces...
My biggest issue is that thought of going 9 minute miles and finishing in 4.01, feeling if only i'd just gone 10-20 secs faster per mile.....
Bring it on...
Good run at BB, Beetle. You must be aiming for the 2.45 mark then?
David: if you finish in 4.01, it was only 2.5 seconds per mile. If you get to 20 miles and feel good, you can make that minute up over 6 miles.
Joolska (aka JoolsB),
You make a very good point! God I am such an amatuer!! he he!!
I'm thinking a I could reasonably break all European Eating records after the event!!
Dave
Hi all, quick question - apologies if it's been addressed on this thread elsewhere. What is the deal with getting into the right zone (if any) at the start. Honestly can't remember when I entered whether you had to put an estimated time down, but want to get away to a brisk start. Is it a case of push in where you like, or is it in pens like at London?
Will be aiming to beat PB of 2.52, so hopeful of somewhere in the 2.45 - 2.50 area. Beetle, we could be going stride for stride.
Dan A - I would welcome that. Always helps to have a distraction !
I would imagine you are assigned a pen at registration. Perhaps you can persuade the characters at registration to move you ?
It`s a much smaller marathon than some of the big city races so they ought to be more flexible.
Silk Tork`s description of the marathon mindset as the race evolves is spot on !
Morning all,
some great advice for DL2 from everyone.
Agreed on all - I did my first marathon in Paris this year, and even though the heat was at 30 degrees (not good for a white boy whos been running in the Derbyshire Dales), I set off trying to catch the 3:45 ballons after being stuck behind the 4
0 ones.
All my training had told me that 3:45 was manageable, but the chase to catch the 3:45 pack and the blistering heat put paid to that. I managed to get in at 3:56, but I can honestly say the last six miles were hell.
Keeping your enthusiam in check until 20 miles seems great advice to me, and something I'll be doing in Amsterdam.
Managed an 18 miler at the weekend, very hilly track and took a bit too much out of me, so a few days rest and then back into it on Wednesday.
J