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My run/walk colleagues have two methods but both end up doing 12 minute miles.
Some do 10/11 jog and 1 or 2 minute walking , the others do strict 5 min run and 1 min walk.
Hope this helps.
YTD = 701.44 miles
All things being equal, I should get to 800 before the VLM as hoped for.
20 miles done today which I am very pleased with, I've had a couple of crappy long runs and I was beginning to doubt myself, but this made me happy! Slow and steady with a couple of walking (and loo!) breaks, but all good.
Sub 5 hour is not going to happen, but I'm not bothered, will just do what I can on the day.
Rocked up in the morning and the weather was cool with a slight breeze and I felt ok (legs still a bit DOMsy - but bearably so). Was a very small field (<100 in 10km) so there was no congestion whatsoever. First few km's were easy and a little bit quick, but my partner was looking comfortable and in good spirits. By 4km we'd settled down to the designated 5:30/km pace and I wondered whether the early enthusiasm had been a mistake. A few words of encouragement and we just kept going despite the pace fading gradually. At 7km I whipped out my phone and took a quick 'action shot' for a memento and copped a flurry of abuse (friendly natured) for being far too comfortable. At 8km I turned and said, "2km to go - lets dig in and push hard" - only to cop yet more abuse back.... The climb up to the bridge at 9km copped another mouthful of abuse, but afterwards I did manage to get my charge to put in a bit of an energetic spurt to cross the line strongly.
She finished with a time of 53:12 and was absolutely stoked. First time under 55 minutes after 3 years of various 10km events finishing 55:xx!
Job done
This will be my first marathon and training had been going really well. 18 miles 3 weeks ago with no issues and felt really confident. Two weeks ago pain in upper right thigh which I've researched and think most likely a hip flexor issue, came on after 12 miles but I was able to finish my 15 miler and was fine for shorter runs the following week. Last week was 12 miles in to my longest run, was aiming for 20, when I had to stop as the pain was too much. Haven't run since and am now panicking whether 18 miles will be enough to get me through?
Was planning to rest until this sunday (which is driving me mad!) and then attempt the 20 mile again, albeit much slower than usual. My training plan is telling me to do 12 but I don't want to get to the start line without knowing if the pain is going to be too much by mile 12! Also worried about how much fitness I'm losing now by taking a week off. Help!
Katie - the same advice as before, don't try and do such a long run so close to the big day. There is no physiological benefit to be gained and if you're already carrying an injury, you risk making it worse and not making the start line.
Taking a week off now will not significantly impact the fitness you have built up over several months but will give your body a chance to heal. personally I would not even run 12 this weekend. You could try 7/8/9?
Any running you do now should be purely aimed at keeping things ticking over while you recover. Be positive - you have already banked an 18 miler.
Lastly - maybe consider some non impact cross training (swimming/cycling/gym) to maintain your fitness if the injury is still painful?
I can't feel any pain walking and only a slight twinge whilst stretching so hopefully it's not too bad.
Will have to dig the cycle out from the back of the shed thanks for your advice!
If you did no running between now and the day, it wouldn't have much effect on your ability to get round - you've done all the hard training already and won't lose that fitness in a short time. The most important thing over the next couple of weeks is to make sure you get to the start line in one piece.
FWIW I cross trained for the last 3 weeks of training for my first marathon - and still made it to the finish line in one piece and smiling!
I use the Mcmillan race time predictor and it has been absolutely spot on for me recently. Putting your times into that based on your 10k time it give you a prediction of just over 3.31. How many 20 mile runs have you managed? Assuming you've managed a couple in recent weeks and that you're in the same condition you are when you ran the half then you should be fine. I'd go for 3.45 at least if I was in your shoes and would greatly consider the 3.30. It all depends if you want to really push yourself I suppose.
Good luck!
As a side note, I was in a very similar situation to you last year - London was my first marathon, I had run a 1:47 half in the buildup and wondered if 3:45 might be realistic but sub 4 , ended up with 3:59 and had a decent race really. I started in pen 9 and probably lost a few minutes due to the crowds but on the other hand it did help me to not go off too fast.
As a pacer I tend to use 26.5 miles as the distance to run as the official distance is marked by the three blue lines but we all get carried away and weave in and out -jostled even -this also builds in the bank time without realising it.
Hope this helps.
Please could some of you good people provide me with some pacing advice for a first time marathon runner, running the VLM in a few weeks?
I have been been following a 16 week sub 3:30:00 plan but running a little faster (slow runs @ 8:40, steady @ 8:15, mp sessions @ 7:50).
Should I stick to 8:00 and try and increase the pace in the last 4miles or try and run the whole thing at 7:45? I am aware the start can be slow because of the crowds.
Thanks!
Stats: 5k 19:30, 10k 42:30 , half marathon 1:31:20
Far better to do that than go out too fast and have your legs drop off.
3.30 looks a sensible target - and 3.15 would be too much of a stretch - so aim for 3.30 and you should achieve it. Aiming for 3.15 probably means you'd miss even 3.30.
Good luck.
The pacers will aim to finish within 90 seconds under the time on their flags - it gives those following a chance to beat the time too - although we try to get close to the actual chip time ourselves - it's just that it is a big no no to go over the stated time - even by a second.
Pacers try to maintain an even pace throughout - no loo breaks or waiting for stragglers etc.
It really does not matter about the time you actually cross the start line as the race is chip timed but I accept the competitive (but unfit) among the starters can cause some disruption to the mins/mile average pace - this usually gets sorted out by the second mile. If you are following a pacer, remember s/he is going to go by THEIR watch, not yours.
I suspect my 3:30 colleagues will be going at about 7:55 a mile pace but I obviously cannot speak on their behalf (my 3:30 marathon days are a distant memory).
Why not come and talk to them at the RW stand at the EXPO.
Matt & James are Red Start
Johan & Jan are Blue Start
Ian is Green Start
Hope this helps
Harmander - 4:58 pacer - Blue Start
Depending on when your stats were achieved (ten years ago is not much use), all things being equal, in my opinion you will be able to do 3:26 at VLM.
Please let us all know how you get on