Milton Keynes Marathon

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03/05/2012 at 16:33

Enjoyed the race despite the conditions. Hats off to the organisers, marshals and volunteers and of course all the supporters for turning out in that weather.

Somehow managed to clock 3:14 dead, a PB by about 15:30 which I was over the moon with given the course, conditions and extra distance. My London GFA application is already in the post! 

Not sure if a sub-3 is a realistic target for London next year based on Sunday's effort, but think I'll train with that goal in mind.

03/05/2012 at 16:38

I dont seem to be able to make big advances on my pb for a marathon, what would you all advise

04/05/2012 at 06:53

Things could have been worse - this is part of the MK parkrun route yesterday.  Waist deep apparently!

http://a6.sphotos.ak.fbcdn.net/hphotos-ak-ash3/562976_10150798146422410_211489082409_9637690_1200283486_n.jpg

 
Edited: 04/05/2012 at 06:54
04/05/2012 at 08:08
C&I Dad (SPEN) wrote (see)

I dont seem to be able to make big advances on my pb for a marathon, what would you all advise

What's your current training looking like?

04/05/2012 at 08:22

ross - I currently run about 4 times a week, with a mid week longer run about 10 miles, this is normally a tempo type run, I then have two easier runs of about 5 to 7 miles and then a long run at weekends, which will be between 14 to 35 miles over the next 10 weeks. I think one of mu major things to imrpove is losing weight.

USB - that does not look fun

04/05/2012 at 08:59

what's your PB Spen & what did you run MK in?

04/05/2012 at 09:02

Liam68 - MK was my pb at 4:29:22

04/05/2012 at 09:33

Spen, I think the best change you could do is join a club. Most clubs I know do interval work at least once a week and these are crucial to becoming quicker. They are also much easier and effective done in a group where you have others to work off an gauge progress

Owl

04/05/2012 at 09:36

BirminghamOwl -you have confirmed what i thought that a club is the next step for me, I will look into my local club.

04/05/2012 at 09:45

I'll second joining a club. Some things you can do for yourself though....

Either get yourself a copy of Daniels Running Formula, or use the Mcmillan training pace calculator to make sure you're doing your speed workouts (tempo and intervals) at the right pace. Tempos only work if you're pushing at the boundaries of your lactic threshold, too fast or two slow and they become a different type of workout.

Losing weight is a big help too, you'll be roughly 2 seconds per mile quicker for each pound of excess you lose.

04/05/2012 at 12:58
Interesting owl what you say about intervals. I've just started reading advanced marathoning and it's P&D schedules. They seem to place a lot less emphasis on interval training. They suggest that lactate threshold and long runs ( with quite a few miles at MP) are far more useful? Every time I read something it contradicts other people's views. This months RW has an article on Zapotnek who apparently invented interval training. He was pretty special tho. He also trained in army boots for extra resistance. I've found that if you can't join a club do runs with a friend who's faster than you on a few tempo runs. This encourages to carry on when you might drop off if you were on your own
04/05/2012 at 13:16
Just read on website that the detour was very last minute. The river actually burst its banks after the race had started!!!! Given what happened at Stratford I'm respecting the organisers even more
04/05/2012 at 13:22

thanks for all your advice, I have contacted the local club, and awaiting a response.

04/05/2012 at 13:46

We do a Fartlek every Tuesday at work - not sure how good it is for marathon training but anything that gets your legs used to running faster must be a good thing...?  I would have done more but for various reasons I missed a few.  I am a member at MKAC but tend more to run with mates at work which is basically a support group!

I used a sub4 programme I found online & adapted it but basically week consisted of  a LSR, x1 tempo, fartlek or interval session, x2 5/6 miles & a longish one in the week peaking at ten the week I did my first 20. 

This year I concentrated a lot on core work in my training & also my diet (including really carb loading the week before).  I also listened to my body & didn't run when feeling a bit rough.  I also didn't run after the wednesday before the race & although feeling a bit tired I couldn't believe the difference to Brighton when I hit the wall.  Anyway, smashed my PB & ran 3.58 & felt tip-top!

Lastly, I really enjoyed using this forum for all the tips, advice etc.  But what I've really learnt is that we are all different & no plan is the same...

good luck

04/05/2012 at 14:14

MarkD: The interval sessions come later in P&D, plenty of Lactate Threshold runs in the early training, these are replaced by intervals as the race gets nearer

04/05/2012 at 14:18

Great thread! My first marathon and absolutely loved it despite the weather and all the other minor niggles. Would have loved someone to put the medal over my neck - and a foil blanket. I have never been so cold and wet in my life.

However, can someone confirm where the actual finish line was? I have assumed it was where the two red strips and the clock were?

04/05/2012 at 14:30

think so - it was next to the players tunnel - as you came into the stadium turn right, then left - then half way along...mad wasn't it?!

04/05/2012 at 14:36

I find the difficulty at a club session is having something for everyone. For marathon training one might want to do 1 mile reps or even 2 mile reps. However, for most people not training for marathons 800m reps might be the norm and more appropriate. However, like fartleks or yasso 800s, these are stressing the muscles to run faster than usual and the resulting adaptations will always be useful - if not optimal for you.

Owl

04/05/2012 at 14:40

Tricia, I'm would have agreed with Liam EXCEPT I started and stopped my watch when going over the timing mats (the one Liam suggests) and my chip time is about 18 secs LESS than my watch time. This I can't account for. Anyone else ?

Owl

04/05/2012 at 16:55

I ran a 3:46 last October and thought I would struggle to improve on that... At the time I had high mileage, cross training, intervals and tempos in the plan. November I joined a club and started running with some guys much quicker than me, the result is 5 mins off my time in just 6 months on a course that was too long! I have no idea how, but joining the club has made a massive difference even though i've not changed my actual training - if anything i'm doing less speed work, but I guess i'm just operating out of my comfort zone more and have to keep going due to the fact i'm with a group rather than running alone... I am definitely sold on the benefits of a club!

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