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RW Forum Six - Sub 5
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So what races do you have in the pipeline? Did I read your target is London?
Quite a few tbh. Whilst trying to get back under 5 hours I'm also trying to get to my century before my 50th which makes for a pretty busy schedule!
Have targetted Brighton, though am also doing London.
HC, Kaz's target for the sub-5 is Brighton on 17 April.
Kaz, I think you're biggest issue is not whether the plan will work for you but whether the other 7 long races will leave you with enough in the tank to go for a speedy one on 17 April. Your past experience and recent training shows that you easily have the experience, speed and endurance; you just have to get your body in tiptop condition then go out and do it.
Do you try and run the whole of a race or do you run/walk?
If you add me as a buddie on Fetch, I can have a closer look at your past races.
Done.
I think the key thing for me is getting my head in the right place as much as the physical side. A big part of that is getting back out and running, getting the miles under my belt etc. I've blagged every marathon I've done this year so It's very much mental for me. In a rather perverse way I have no doubts that I'll get to the finish but I don't believe I can do it in a decent time.
I tend to go off far too fast, then end up slowing a lot over the last 6-10 miles. I've always been really bad at pacing myself. My PB happened in a similar way - was on 4hr(ish) pace up to about 10k to go and then I had to really dig in and though I was slowing a lot I held on long enough.
That sounds like my kinda problem.
The more I think about it, the plan is almost irrelevant - the plan is designed to get you from here to mara distance. You're already there
The next trick will be coming up with a race strategy that takes everything into account. If we can get you to 20 miles in 3:40 then the last 6.2 can be done at 12:30min miles. If that seems feasible then we can try that out in your planned races.
I've been experimenting on my LSRs with adding a couple of quick miles near the end when I'm fatigued.
Cool, will be at Brighton anyway (supporting, have vowed not to run it next year). I seem to remember I saw you running Brighton this year?
XB, What do you recommend for sufficient recovery after so many long runs?
That sounds like a good plan XB. What sort of pace is 3.40 for 20?
HC, yup I did Brighton this year. Apart from the heat (which is a killer for me) I thoroughly enjoyed it. Hoping for another fine day but not as hot!
Recovery depends on how hard youve raced your mara and what you want to do next. Do you want to race for a pb or just get back to running?
I'm a big fan of ice creams/lollies in hot races. Both times I've done Embra I've stopped and got an ice lolly - same shop each time!
Had a swig of beer at half-way at Brighton. Was great but then I just wanted something sweet to drink afterwards.
Cool XB, that sounds do-able.
Ta kk
Bugger. Now all schedules and plans will have to be modified to include beer and ice cream stops.
Can you make a beer lolly? Do SIS gels freeze?
I beg to differ
Look here
I know you have no problem with the distance or endurance.
You also have no problem with speed.
You just don't believe you can do it. You have to in order to achieve.
Sorry XB, dont mean to butt in
Kaz - I know that I can do a sub 5hr marathon and you have done a few of them, so you will do it at Brighton.
Didn't want to come over all bossy
As if!
Had a bit of a listen, interesting stuff. Could get hooked on this! Think I'll be having a bash at downloading it to my mp3.
Good bit of advice, AJH. All nuggets of gold info are welcome.
I used that interview in my last race; when I got to the last mile I kept saying "Disengage Central Governor". It worked.
The marathon talk podcasts kept me going through the marathons earlier this year. The bit I kept giggling at at the Enigma was Tony's trials.
Tracey G - struggling at Brighton was a recurring theme. Actually I had an even worse London as I was carrying a calf injury that blew up dramatically. It was a great event though, are you going back to Brighton this year?
Hi folks! I am a big fan of listening to marathontalk podcasts on long runs!
Which means...
I haven't listened to any for a few months.
Must start again
Hey Kaz - you're going great guns well done!! I'm following that exact same Garmin ready schedule (with out a garmin I may add) so if you're following that then I can potter along with you...I'll be following you on this thread and hopefully get some inspiration myself.
I'm not running at those paces myself yet - my fastest marathon (2006) was 5:13 so I do believe if I stick with it (lose a torso worth of lard!) and finish the programme I may just squeak under 5 hours - I really don't mind if I don't as I haven't finished a marathon since 2009....