Martin - don’t worry if you cannot maintain quite MP for 12 miles at the moment on a lumpy course. Once you are rested and fully tapered, it will be a different matter on a nice flat course like Abo.
Slokey - best of luck with your 10K on Sunday
Barry - thanks for the GPS advice. Yes, does make sense. Will you race your HM 2 weeks before Abo?
Also-ran – take it easy. One missed session will not make any significant difference, however any injury at this stage will.
7½ miles on the treadmill for me this morning, as it was not nice out there.
Also-Ran -missing a few sessions now is no problem, the fitness and endurance is in the bank
Martin - that sounds like beast of a session. I struggle running 4 miles at MP when training but hope it feels easy come race day (if not I am in big trouble)
Aching Calves - I hope you had some distraction on the treadmill. 7.5 miles on one would bore me to death.
Lovely and sunny here in London (or at least for part of the day) - sorry!! I went to track and did 6x1200m at approx 5:55 pace. So that is probably my last proper interval session. Planning on 20 miles on Sunday and then can start the taper. I still need to decide on MP but thinking 6:45 and then hoping to speed up a little later.
As others have said the course is flat with a couple of bit along trail footpaths. There is a gentle hill at mile 7 and at mile 9 (repeated on 2nd lap) but it is pretty gentle. The steepest bit is the underpass at mile 23. Personally I hate it and normally shout out in agony as my legs cramp up - so don't be near me. Finally when you see the stadium you need to be aware that they make you head off around a twisty path for 800m before you storm on the track for the last 300m sprint/crawl.
CRISIS! Got injured doing long run last Sat. ested till yesterday, did a.m. easy and was ok, then pm run injury (lower back muscle seized) within 200m of starting so had to stop!
I've banked some real quality runs, incl. 5 x 21-22 milers over the last 9 weeks. I was due to run last long this Sunday/Sat (which I may still do) but need to rest this body. Question: If I miss this, what do you think folks? I'm aiming at Abo 7:25-7:30/mile, and have comfortably run this sort of speed during increasing parts of my training on long runs. Do I still race (if injury free) and if so, do i adjust or 'go for it' based on very consistent (up to Saturday!) steady 60+ miles with Long runs over the last 15 weeks? Thanks in advance for replies. Off now to sulk and stretch...
SR - Def miss this last long one. Nearly taper time anyway. No need to adjust targets etc at this stage. Don't panic ! Often back pain just settles very quickly with few days rest. Much much better to rest at this stage and turn up fresh at the start line. Avoid anything that could strain your back for next 3 weeks ie no DIY/gardening etc etc
Not many people get to this stage without some niggle or other. I'm managing a bit of left quad and adductor ache just now. Nothing major but you need to listen to your body
SR - agree with the previous advice. Go with your original target, the extra rest/taper may even actually do you some good, as you already have sufficient mileage banked. There is no need to risk anything as this stage, hardly anything to gain, everything to lose.
TT - good track session. I normally have the ipod blasting out on the threadmill's speakers (may even wake the neighbours & wife), although even with this, 2 hours is my limit.
Easy 35mins this morning, club track session tonight..not yet sure of session.
SR - You have done all the hard work just, important thing is now making it to the start line fit. At that pace we may be seeing each other on race day.
Martin - Good long one bagged and well done for toughing it out, if it was easy we would n't do it.
Very happy with my run this afternoon, 1 WU 4 quick , 6:32,6:42,6:32, 6:20 1 WD which was cut short helping a lady who had fallen and cut her head. Got home and the expected post was waiting for me, I had been seeing posts about London places , but opened it and I have a ballot place.
No London place for me - 5 years in a row, but unlike you lot I wasn't in for a GFA!
SR - don't quite know if your target is a big step up for you, or your normal expectation - but 5 X 20+ good runs is approximately 5 more than I've done this time. With that much in the bank I reckon a week off, and certainly stretching and maybe a massage would do you more good than trying to run another 20 - Like anyone else though, I know how hard it s to take more than a couple of days off without feeling like you're losing form/getting fat, etc.
MG - yeah, stop bloody moaning
Thanks everyone. I was beginning to think about withdrawing - you're right! Let's see how I go today...
Chillies - No GFA place for me, not managed sub 3:15 yet, got close. Must be lucky second year of applying for ballot and got a place. Any VLM vets recommend any hotels, want to travel down friday with OH and youngest, travel home sunday.
4 miles recovery this morning.
Martin - good effort. You done most of the hard work, you are quicker than 6 mouths ago, you have it all to look forward to now. Most of us would change places.
Barry - you are getting quicker at the right time. Confidence must be growing.
Did not enter London again this year, will be looking to do another Spring marathon (may be 2, with one as a training run).
Club track session last night. Pyramid session 2 x 400m (82 & 85sec), 600m (128sec), 800m (178sec), 600m (131sec), 2 x 400m (85 & 82sec) with 2min recovery between each. Told off by club coach as this was not on my schedule, should have been doing 4 mile tempo at 10K pace. However as no one was doing this (as the other club Abo runners were not there, or had done it earlier in the day), but others (non Abo runners) were doing the Pyramid session, it was not a difficult decision.
Cant believe you are all thinking of a spring marathon before this ones even finished nutters. One every couple of years will do me just fine. Congrats on the Ballot places for London though!
See Barry B is getting faster every day almost, looking good for 3 weeks time.
Martin your training has gone really well, last long run done now time to RELAX
Hope things clear up for you quickly Shadowed Runner, three weeks doing the right things and you will be toeing the start line with us I'm sure.
AC, i would have opted for the pyramid session as well, 4m at 10k pace would see me having a sleepless night before it.
Also the last 20 odd tomorrow for me, plan is 7 easy 7 steady 7 marathon pace, cd. See how it pans out as i really haven't a clue what pace to start off with in 3 weeks
Off out to see if back is ok... I think I know the answer ("NO!"), but you know how it is...
So, I'll either be back in 20 mins, or 3 hours... anyone want to take any bets?!
GRRRRRRRRRRRRR! 20 mins it was! I am really pxxxed off !!!!
There. Off my chest now. Thanks SlokeyJoe. It's really frustrating; I'm technically in the shape of my life, have been doing some solid consistent ileage since March, and since June consistently 62-65mpw with some peak weeks over 70mpw including 5 x 20-22 mile runs in the main 18 week run-up. Then last week decided to push throug the pain (I know, I know ... i DID say STUPIDLY!) to finish short on the planned 20 on 18 miles.
I rested completely until Wed a.m. when I was able to run 9 miles easy pace. I attempted to run in the evening but within 200m I had to stop and so rested until this morning.
L/H Glute is the problem, just to the left of the spine, but it rares up and progressively gets worse on resuming running. I'm worried now I won't be able to recover enough for race. Anyone else had a similar injury, or had an injury this close to a marathon, and if so, what did you do? Any advice on what you did in prep for race day greatly appreciated by all who have suffered!!! In my head, I've blown it. Not used to marathon training, usually prefer to race the smaller distances, so I'm a complete novice at this game! Was hoping for between 3.15 to 3.30, half times recently were sub 1.29 on undulating course. Thanks all in advance for guidance... off to sulk with a discount coupon and credit card at a nationwide running store...
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