FLM 2006: closer to 4:00 than 4:30

[Deleted User] · November 2005

FLM 2006 will be my first. I'd love to go sub 4:00 cos then I'd qualify for next year on the age/time thing but I think finishing it at all will already be a satisfying achievement. I'm so enthusiastic I'm already on 15milers at the weekends and happy to say my legs are fine the next day - I hope that's a good sign! Having these forums is going to make it all so much more enjoyable (if training for a marathon could ever be called enjoyable).

Bluemooner · November 2005

Evening Everybody . Here we go again .Got my acceptence letter this morning .I thought I needed to fine a group of like minded runners .I decided to enter again after not hitting my target time last year .Since FLM I have done a couple of 10ks and have been for a run or down to the Gym twice a week .So thought I was doing well, to I looked at everbodys comments . So running tights are out and thermal tops ready , must be mad .
Last year 4HR 37MIN ---- This year 4-20 target .

[Deleted User] · November 2005

Shy Ted - Please be careful to not overtrain. My sister overtrained before the Jacksonville Marathon (in the states) and unfortunately got sick during the race. She finished, but about 2 hours off her mark. Her doctor told her she had probably lowered her immune system by overdoing it.Good luck this year!

[Deleted User] · November 2005

This is my first FLM hoping around 4hr mark only guide i have is Norwich 1/2 marathon run last year 1.49, completion is main objective though.

[Deleted User] · December 2005

Yellowdog, duly noted with thanks. I have a marathon running friend who this week has told me the same, so yes, I will be careful.

Caramel Macchiato · December 2005

Shy Ted

It is important not to overtrain, but I think if you are managing 15 miles at this stage and are OK, then that's great news. You are more likely to come down with something once you start ramping up the long runs if you aren't used to it. I came down with a lurgy once my long runs started in the summer, and I didn't shift it for ages. I think if I had been used to running for 2.5+ hours already, it wouldn't have been so hard on my body to start doing 3+ hours. Within the space of about 4 weeks, I'd increased my longest run from 13 miles to 20 miles (using the RW schedule), and that was just too much for me. Of course, I then came down with a horrible cold the day before my marathon, so it did all go pear-shaped for me!

As long as you refuel, sleep properly and aren't getting injured, I reckon you should be fine.

I think the key to successful training and not getting ill is actually to accustom your body to long runs BEFORE you start actually training for the marathon.

Of course, I could be totally wrong, but that's my perception...

Caramel Macchiato · December 2005

... and of course your long runs should be very slow. That should ensure that you don't knacker your body, and it's also a great way to build your aerobic base.

I was doing my long runs too fast, and not recovering properly for days after.

Doubly Bionic Ironwolf · December 2005

chukka - my PB is 3:48 and when I ran that I was 1:47 at the half, so I'd say you're on for a sub-4, if the training goes right.

[Deleted User] · December 2005

CM - my logic is much the same. While one should be careful not to overtrain, it seems logical that if you can comfortably do 2 - 2.5hrs every week, or at least every 2 weeks now, then it should leave your body strong enough to handle the longer stuff when it comes at end Jan or so. I'm lucky that I never get ill - can't remember the last cold - so I think if we all listen to our bodies, pay attention to tiredness, soreness etc... and deal with it rather than ignore it, then we should be all on that finish line in or around the 4hrs. I'm not averse to taking an afternoon nap on some of these cold days, and my evening runs are all the better for it.

[Deleted User] · December 2005

Hi all, I've got my number. Did 4.27 in FLM 2005 and 4.17 in 2004. Would love to improve again and get inside 4.15.
I'm doing 10 miles at the moment for long run. Intend to get serious after Christmas.

[Deleted User] · December 2005

thks Ironwolf for encouragement, never ran a marathon before, joining a group of runners tomorrow for advice & help. Only been running just over a year & thats been very intermmitant due to 2 hernia's.

[Deleted User] · December 2005

Any body from Reading out there? I hear that there may be a group who do long runs in this area. Fartlec training on a treadmill for me (at no cost courtesy of a kindly Sports Centre manager)and 2 or 3 other runs a week in the evenings. Mind you, got a stinking cold now (NOT man-flu) so am having a week off.

natalie h · December 2005

this is my target time too - did 4.26 at copenhagen this year - would love to do anything between 4 and 4.15 at London

wrexhamrob · December 2005

hi depth charge - i have just scrolled through the threads looking for a 4:00 to 4:30 thread- my goals are
dream under 4hrs
realistic - a pb of 4:19
satisfied- to finish not disgraced
ok - to train and get around with no knee probs
since 2002 i have done 4:37 dublin, 4:31 London, 4:27 Lake Vyrnwy, 4:48ish Blackpool (too hot !)
the euphoria of getting in through the ballot waned when my knee pain returned, i have appt with specialist soon i hope
-all the best heres to running
rob

wrexhamrob · December 2005

heres the 4:15 list, please copy and update if its wrong
caramel
peter stothard
shank
danno
rainbow bite
yellow dog
yuffie
natalie h
blue pete
chukka
- here's to lots and lots of encouragement, last year the 'community spirit' of forumites before blackpool marathon was great
see you
rob (3.5mile mountain run Moel Famau on xmas morning great)

[Deleted User] · December 2005

Here's an updated list:

caramel
peter stothard
shank
danno
rainbow bite
yellow dog
yuffie
natalie h
blue pete
chukka
Ironwolf
Shy Ted
Bluemooner
Depth Charge
Wrexham Rob

Anyone else?

DC

[Deleted User] · December 2005

I'm finding it difficult to go outside in our current minus degrees these days so I'm on the treadmill more often than outdoors and offer you all a thought for comment, as I'm pretty new to treadmill running - I feel that the natural undulations of outdoor surface conditions are better for the leg muscles. I'm a bit stiff after a treadmill run and never am outdoors. Or, could it just be that a treadmill offers a constant pace ?

[Deleted User] · December 2005

I'm not sure the reason, but I also find it more difficult to run on the treadmill than outside. Good for you fo getting some training in. I went for a five miler today, but had to walk across most roads for fear of slipping on the ice. The trails were fine though. I'm from Florida and this is my first experience with snow - woohoo!!

[Deleted User] · December 2005

Hi All I have a best time of 4.19.04 ( Dublin October 05) This was a whole 30 seconds faster than my FLM time in April! I know I can get under 4.15. The weather conditions in Dublin were awful. I have never run in rain like it. It hammered down. So will definately add my name to this thread.
caramel
peter stothard
shank
danno
rainbow bite
yellow dog
yuffie
natalie h
blue pete
chukka
Ironwolf
Shy Ted
Bluemooner
Depth Charge
Wrexham Rob
Billie

wrexhamrob · December 2005

feeling sluggish here in north Wales, fancied a run yesterday but oh so icy and my determination wasnt there, so in a while i may go off to the gym,
shy ted- there may be a different action on the treadmill- but i'd have thought treadmill should be easier, but yes the constant pace can be a bore - did you not stretch after? how far did you do on the treadmill? i find it difficult to do more than 5k due to boredom
r

[Deleted User] · December 2005

I just can't master the treadmill. I get too warm, too bored and too self-conscious.
Today is my rest day but got a 12 mile over the Forth Road Bridge tomorrow. Think it'll be cold.

DC

Doubly Bionic Ironwolf · January 2006

I really hate treadmill running, never feel comfortable on one,sort of like I'm going to fall off. I prefer to run outside if at all possible.

The Germans have a saying - 'there's no such thing as bad weather, only wrong clothing'. I agree with that, unless it's icy underfoot.

Doubly Bionic Ironwolf · January 2006

I've a PB of 3:48, that was a loooong time ago, but I've a feeling if I do the training, I might still be able to get close to 4hrs. At this early stage of the year, I'm optimistic anyway.

wrexhamrob · January 2006

my pb of 4:20 was 20yr ago but this year at Blackpool i felt fit enough to smash it, then it was toooo bl**y hot, and a pw of 4:42- dam i forgot that even in the uk it can get very hot in summer-it just had to choose the wrong day!
off to try cross training -swimming -tomorrow before work, and test the knees with a run later in week. aiming for twin piers 10k sat 14th Jan. then 1/2 m in feb in wrexham
all best for new year happy running

[Deleted User] · January 2006

The heat at FLM 2005 got to me- I was sunburned when I finished.
Still it's week 2 of our training programme and I'm still hoping to finish in around 4.15. The weather hasn't been too bad yet which makes it easier to get up and get out. Off now for an 8 mile run- provided my sister turns up with my shoes- which I left in her car, as my orthotics are in them and I know I will suffer if I run without them. That'll leave me free to go for a hash run tonight. I'll be on the wagon after this week but I'm not sure if the occasional half pint does any harm.....

[Deleted User] · January 2006

Happy new year everyone, I hope everyone is training well at the mo!

I've got the 1st "training" week under my belt
and all is well so far, I had a great "long" run on Sunday even though it was only 7.5 miles, feeling good. Hope this bodes well!

What training plan is everyone doing?

[Deleted User] · January 2006

Started with the Cancer Research UK one for beginners marathon which means I only get one rest day a week! Looking at the Runner's World Week -1 I think I may be changing tack (or should that be track?) as I like the look of the sub 4:30 schedule.
I'm also attempting to give up 'the drink' untill the deed is done which may well be more difficult than the training - at least in the short term.

[Deleted User] · January 2006

I certainly know what u meant there Blue!

[Deleted User] · January 2006

Hi all,

The 8-miler went well, first two miles easy then speeded up a bit. Glad it's done now.
One of the guys at our club wrote our programme, based on a bit of research. First two weeks build up then an easy week, then three building up then an easy week and so on. In the past we've been prone to injuries so we hope this will build in a bit of recovery. The highest weekly mileage is 46 and our longest run is 23 miles.

I will stop drinking next week. My New Years resolution stated for all to see!
Let's see who can stick to it, Blue.

wrexhamrob · January 2006

not sure about this giving up drinking malarky...
but when i am training lots i just dont seem to need it
i managed the 30 length swim this morning @0715 ( then much later 2 pints alcohol - i did attend 2 funerals and a soccer match - very strange day
Blue Pete- i usually end up runnning my own schedule - based broudly around R World- gradually building up to a couple of runs around 20 to 22. I enjoyed the south cheshire 20 last year.
happy runs all, talk later

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FLM 2006: closer to 4:00 than 4:30

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