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Great tempo G-Dawg, especially unplanned!
DT - Interesting to hear what you thought of the Maurten. I wouldn't get on with a really thick gel and I do like to get some caffeine on board as well so I'll stick to SiS for now I think. Great session, looking really good for Sunday
Nicko - Cracking tempo, do you do any easy runs?
Badbark - Glad to hear your mojo is returning, good luck in tomorrows marathon!
SBD - I'm taking it week by week but the plan at the moment is still to run Manchester.
Speedy - I'm the same on a treadmill! Can't stand them and I'm drowning in sweat after about 5 minutes!
Leslie - Nice to see you getting back to it.
4m easy for me last night which felt really good. Will do a bike session tonight and then a pyramid running session tomorrow. In Belfast for the weekend so will hopefully get out for 10k while I'm over there
Burgundymike – I turn 50 this year too and have improved
every year since I started running 10 years ago. In 2009 I ran the Dublin
marathon in 3:48 and it was 2 years and my 5th marathon before I
went sub 3:15. It was my 9th marathon before I went sub 3. Last year
I ran a PB in Berlin of 2:47:19.
You should be able to continue improving for years to come.
However, from my experience the single most important factor is weekly mileage.
The more miles I run (slow) the faster I get at all distances. When I run 50-60
miles a week I can just about run sub 3. To get under 2:50 I need to be running
So instead of reducing your mileage my advice is to slowly
build it up.
I ran my 80th marathon/ultra today. Having run 82
miles over the previous 6 days I wasn’t going into the event fresh. The plan
was 7:15 pace to about 20 miles then coast at around 7:40 pace for the final
10k and a comfortable sub 3:15.
As I’m flying off on holidays soon the organiser let me
start early. The event is a 6 hour challenge with the option of stopping at a
measured marathon distance. The prizes would be only for those doing the full 6
hours. I began at 7:18 am without a warm up which resulted in a slow first mile
of about 7:40. After a 7:30 second mile, I got into a good rhythm of around
The course was out and back 6 times along a coastal path.
The rest of the field started just after 8am and I was on my way back on the
second lap when we crossed. I reached half way in 1:35 feeling good. I maintain
my pace to about 20 miles then I allowed it to drift heading into the wind for
the final time. However with 3 miles to go I was feeling great and realised
that 7 m/m to the finish would give me a sub 3:10. So I pushed on over the last
few miles going under 7 m/m pace comfortably.
I finished in 3:09:25 with an average HR of only 136 bpm. I
had plenty left in the tank and my confidence and mojo have definitely
returned! I’m now off to Spain for some warm weather training and plenty of
Edit - nice medal too!