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A bit like sub-4 (but 15 minutes quicker)
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map24 is an exellent website, when you can get the yhang of it
Just realised that if I were to get a garmin/timex, and an mp3 player, wearing them all I'd end up like a borg off star trek. I already carry my phone with me on runs, with the chest strap, wrist device, mp3 attached to arm I'd look like a bionic man. Might wait for Garmin 401. I figure that now they've incorporated a HRM to the 301, the 401 will be 301 + an mp3 player. Does such a thing exist? One less device to carry anyway. I'd invent one myself if I had the feintest idea how mp3 and GPS worked.
I think I must be bored, time for a few beers I guess.
Have a good night.
Euph
Haven't been about for a couple of weeks due to having to go back to college cos of new electrical regulations, believe me, trying to do this as well as run a business & train for the FLM is knackering and subsequently, my running took a nosedive last week.
Fortunately it seems to be back on track this week, did 6 miles wednesday, 5 tonite, which was a bit of a struggle as I was in a state of drunken euphoria last night( it wasn't worth it), 12 miles tomorrow, hopefully easy four on Sunday.
I measure all my distances using Microsoft Autoroute, which seems to be quite accurate.
Everyone seems to be doing quite well, speak to you all later
Nick
I'm refereeing this afternoon so I may wear my gadget just the hell of it to see how far I run during the course of a football match.
All the best
PPB.
NickM.. I started using AutoRoute some time back, but as a lot of my runs are on footpaths, I could never quite work out how to measure routes that went off road. Probably something I missed. That Map24 site looks excellent too, but I think that has the same problem for me.
PPB.. Interesting info on the Garmin. I came sooo close to buying one yesterday afternoon (itchy credit card syndrome) - found a couple of suppliers still advertising at a reasonable price, but alas no stock. Probably a good thing for now, but I bet their new stock will be the wrong side of £200.
Heart rate jitters like that are always the belt slipping for me. The only HRM that I've had that didn't have that problem, was a polar with that soft fabric 'Wearlink' belt. Gives a far superior fit, shame they are not all compatible.
Like the idea of the refereeing excercise, the route would certainly be interesting to see! What do you referee?!
If you have an HRM that records data, wearing it overnight is very interesting (and, OK, a bit sad). I found my average resting heart rate in the hour before I woke was nearly 3-4 beats lower than my resting HR taken manually just after I'd woken. The other thing that always fascinates me about resting HR is that, without fail, everytime I've come down with a bug of some sort my resting HR has gone up considerably before any physical symptoms have set in.
17 miles in 2h32m for me today. Last 2 miles felt pretty tough, but managed to average 8'58" over the distance - which broke down to around 9'15 for the first half and 8'45 for the second half. Only 15" off marathon pace which is comforting. It also felt like a slow run too - but extremely hard to keep the pace slower than 9'15" - that's a first. I used to be able to sit at 9'30/10'00 quite happily.
Still took it out of me though, just woken up after a hot bath and a couple of hours kip!
Hope everyone else's long ones went well.
Felt the lactate build up from 18 miles...two questions left for me - will the knee hold up OK and can I keep the pace up over the last 6.2 miles...
fit?me!!haha - Welcome to the thread. Plenty of ideas going on but I'd say more perspiration than inspiration. Posting and reading on here does have a positive efffect on motivation though. For me anyway.
From what I read around I think preparing for the last 6.2 miles is like black magic. You'll be exhausted but you'll probably have enough to keep going even if you've done a few 20+ mile practises. The battle is to mentally keep going.
I'm doing a slow 11.5 tommorow. I expect it to be a challenge as despite the short distance its all undulations. I kind of figure that say a 20m training run on a difficult course would be worth more distance over the flats of the FLM. Therefore I'm running nearly everything up and down hills. I have re-evaluated my practise race strategy to now include 16m late feb and 20m mid march rather than the half marathon the RW schedule suggests. So i'm forcing myself to be upto distance by then. I'm still doing a 10k race two weeks before marathon which I hope to give my all. And a PB would be a positive to carry into tapering weeks.
lata
Euph
Valuxian/Everyone
My history looks similar to yours Nottingham marathon 3:51:20 (the 20 was important) and Worksop half 1:39:15. I considered the sub 3:30 group for about two weeks after Christmas, then reality clicked in and the thought of doing 8's for 3 and a half hours! No.
Looking at the pace charts I think 8:20 (3:38:29) to 8:25 (3:40:40) is possible for me.
Did 16 miles in 2:15 this weekend (8:26). OK I'm obsessed with figures.
How's the training going?
RunningMan59
Back to long runs again next weekend...
I knew I wasn't going to fit in a long run this weekend so I swapped last week with this and planned on doing a fast 10K on the treadmill on Sunday. In the end I couldn't face the boredom so decided to try Yasso 800's - never tried them before. Managed 9 sets at 3.25 and then sprinted the tenth one and did it in 3.00.
Not sure how accurately this really maps to marathon time, as I do not expected to be doing under 3.30! I think it is more reflective of the fact that interval training at this sort of pace and distance is something I've incorporated into training before so it doesn't feel strange. Actually if I do the Yasso's again I'll need to increase the pace to make it a challenge - but some of this can be attributed to doing it on a treadmill which is easier than a track I think.
PPB - you're also already under 3.30 for your Yasso's - how do you think this is going to map to your marathon time?
Moggie
Good luck eveyone.
Dean
Lots of news, talk and training happening here. All sorts of runs from 5 to 20 miles, however, I'm still on the bike and in the pool, so still not running at the moment. Don't think I've done anywhere near 20 miles ever, this early in marathon training, my 23 milers are usually 3 weeks before the race. I would probably be around 15/16 miles at the moment (if I were running), but I guess everyone is different.
Yasoo's, now they are a killer and tend to end up bursting your lungs. I normally have to train with the men on the track doing these and don't get much recovery (they don't take much either), usually only 1 min between sets if we are lucky - then I'm dead by the end of it!
Big Luds, apologies for not replying sooner, but this weekend was always going to be a nightmare for me, as I had a very tight schedule with other things happening. Added to this, I am still not able to run, but hopefully this will change soon. I have my bone scan tomorrow and start some remedial running on Wednesday, so will see how it progresses. Will let you know where I am at next weekend.
I think I read on the runners world site somewhere that they aren't doing a 3.45 pace group on FLM this year, which is a downer. Instead they seem to have opted for 3.30 or 4 hours, with nothing in between. They did have a 3.45 pacer last year, as we followed him for about 5 miles, then he was some way behind and I never saw him come past me for the rest of the race and I finished just outside 3.45, so I wonder if he ever made it to the finish on time.
I am now really itching to get my running feet back on. Although I've enjoyed my time on the bike and in the pool for a change, there is no substitute and I'm starting to feel impatient. I hope my leg reacts well this week, so I can keep building on the running. FLM still looks seriously in doubt though, so will tentatively put that to the back of my mind and concentrate on not over-doing it to start with.
Cheers
Sarah :0)
GPS systems (of some make/model ...) are definitely the way forward as there's no lying about how far or fast you've gone and a great excuse for spending money on a gadget!
Really impressed with the distances you guys are covering - guess you've got a few marathons under your belt already?
I'm starting to get really nervous now as being a marathon virgin i've been following the long run distances in the sub4 hour training plan, which are not up to your level. Anyone got any tips on whether i should stick with the slow progression in miles and hope it all works out ok in the end? I'm fine with running at a reasonable pace, but the endurance thing is the land of the unknown to me (maximum run so far is 13 miles) ...and the one that scares me the most!
I'd suggest you take the focus off the mileage for your long runs and focus on time. Not sure how long it took you to run 13 miles, but from what you say I reckon you should be looking at around 2h10m. If your're doing it in well under 2 hours, then I'd say your running it too fast. Next week, try and add on another 5/10 minutes. In three or four weeks you'll easily be up to 15/16 miles without realising it. I'd also suggest you find a nice flat course and, if your GPS unit has a heart rate monitor, let heart rate be your guide - keep it low!
This is what I've been doing the last few months and it's worked fine for me.
I'm also a marathon virgin - I ran 17 miles on Saturday and that is the furthest I've ever run in my life. I know I'm a few miles ahead of the long runs on the 3:45 schedule, but it's just so tempting to try and push yourself that little bit further! That being said, I think I'm going to cut back to the schedule next week and let that dictate my build up over the next few weeks.
Stick with it, you'll get there!
13 miles took me an hour 50 but 4 days to recover from aches last week, so think slowing down slightly is good advice as it meant i only ran once during the week. Haven't got on brilliantly with heart rate monitors as my heart rate often goes over 200 on shorter runs and as i could still have a conversation with someone so i can't believe that's even my maximum. Hence makes it tricky to work out what i should be running at.
How long did the 17 miles take out of interest as a local running club has one scheduled in a few weeks that i may do if someone will run at a reasonable pace but i need to let them know?
Sarah G - I saw the Runners World 3:45 pacer come by me at about 21-22 miles last year and I think you passed me not much more before them. Maybe you stayed just ahead of them. I know we were throught the start line at the same time as the pacer as I stayed with them for the first mile before I decided they were going too slow and pushed on myself.
Moggie - I'm quite fast at Yasso's and too be honest it doesn't compare at all to my marathon pace as I can't sustain pace in a marathon. I just enjoy the challenge of Yasso's from time to time. I'll probably aim for 10 sets of 800m inside 3:20 next time I try them, it hurts but it's a satisfying pain.
MsFit - A lot of us on here are sub-4 runners already as we're just targetting that little bit more. Tallguy has it spot on. Just keep those runs long and slow I sometimes try and get a friend to join me for the second half of a long run so that I have someone to talk to when I'm getting knackered. I find this really helps.
Tallguy - I'm a qualified football referee and I do Juvenile (13's - 19's) matches on Saturday and Sunday. They can be a bit of a struggle on Saturday afternoon if Saturday morning has been a long run day. I'm planning on taking next Friday morning off work as I'll never be able to ref on Saturday if I do my planned long run of 18 miles.
PPB.
Hope you get back to running soon even if you can't make FLM, sounds like we're aiming for the same result.
MsFit - I agree - slow down a bit on the long runs! I think it's important to get in the weekday mileage aswell as the long slow weekenders. This has been the biggest change to my running pattern (my previous longest was also 13 miles) and already the long runs are seeming less daunting. Perhaps I won't be saying that after the planned 18 miles next weekend though!
Moggie
A more general question? How are you all planning to pace yourself this year? Can you use GPS systems on the run, or do they not work as there are so many runners that may have the same make?
Not sure whether I will take it though, might be too distracting. I'll probably give it a go on a 20-mile race in March and then decide.
Mogs
MsFit.. 13 miles in 1h50m! That's virtually a half marathon - only five minutes off the pace that the schedule is asking for in a couple of weeks. You are obviously OK with the speed work! The 17 miles last Saturday took me around 2h35m.
I did 14 miles today at a deliberately slow, and resonably comfortable 9min/mile pace. All this talk of doing long runs at marathon pace might be putting some people off - it does me! I'll save that sort of pace for the day.
Just did my 11.5 miles route which I haven't ran for ages. Keeping to a deliberately slow pace I actually recorded my slowest time on that route. I think when I ran it nearly 10mins faster last year in prep for shorter races I was doing too much. Seems my 11.5m was one of the shorter long runs this week, but I'm not going to push myself too far, too soon.
Seems to be new people posting every day, can't keep track, so hello all.
Euph
Did a longer run tonight and managed to slow my pace down to. I find it harder to run slower, but I agree that it is more about building up endurance at the moment. I have burnt out at 10-11 miles in half marathons by setting off too fast.
DE - I never got back to you from an earlier post I made when I was suffering 'hot knees', I did cut down the mileage as you suggested and now I'm covering longer distances with no side effects.
I think this proves that each person has to be slightly flexible to follow their own schedule rather than stick strictly to a 'Formal One'.
Most of all, I want to enjoy the running, and not find it an unpleasant prospect.
Keep it up everyone, well done.
Had to do it!!!!!!!