FLM 09 - 3.45ers!

All Aiming for 3.45 - 3.59

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08/11/2006 at 07:07


Looks like I am in too !

New to this thread so hello to everyone :-)

2006 I did 3:45:41 so I really want to knock those 41 seconds off.

But went to do Edinburgh this year and I am sure I set off too quick, did 8 minute miling for the first 10 miles then the heat got to me and I lost it big time.

I ended up walking and running the last 3 miles and got in at 4:06 so in a way have lost a little confidence.

But it was so so hot that day and I felt there were not enough water stations especially in the first stage.

I will be following Hal Higdons plan as found it so good in the past.
08/11/2006 at 08:36
Thanks Veloc

OK, that gives me confidence I am reading the HH prog properly. It's also probably a good idea for me to do little speed work as that tends to be the time when I pick up niggles.

As I have known I would have a place this year for a long time I have been running a bit all summer, but not in a concerted fashion. Recently I've done a couple of LSDs for 75 mins or so, and a 10k last week which was quite a wake up call. This week I am doing 3 reasonable runs, with a 9 mile LSD planned for Sunday, then the HH starts properly ...(with a rest day on Monday!).

Am going to discipline myself to keep the LSDs v slow, especially in the early weeks.

Are you guys following a program yet? I know it's a bit early (most progs are 16-18 weeks) but I have some built in down weeks over the winter and there are bound to be problems along the way.

Stretch!

08/11/2006 at 09:44
Hello, Crazy Lady. Welcome! You're in the privileged position of KNOWING that you can do it because you've done it before ... do you think you can build up to being able to do 8mm all the way at London? It's less hilly than Edinburgh, and likely to be cooler, and water supply on the course just isn't a problem.

Bruce, it sound as if you've made a great start already :o)

I decided that rather than trying to follow the Pfitzinger and Douglas 24-week programme, I'd do a mileage-building programme of my own until early December then pick up the 18-week schedules, adapting them a little to fit in with planned warm-up races and to reflect the fact that I do my three longest runs on weekdays and relatively little running on the weekends.

17-18 miler for me tonight after work. I am thoroughly looking forward to it despite a slightly twingy calf from doing a tempo session on Sunday wearing new racing shoes.
08/11/2006 at 16:12
Hi SHaron = I am here too (Lorna) I am probably being too ambitious going for sub 4 but if you don't try ......
08/11/2006 at 17:22



Thanks Veloc

I can only try , thanks :-)

Hello !!

Lorna go for it !!
08/11/2006 at 17:58
Yes well if i make it - cocktails are on me post run!! (That's what I did last year anyway, drank Mojitos in Planet Hollywood of all places, the kids picked it).
08/11/2006 at 20:52
I've just had a rubbish long run and cut it short at around 15 miles. My legs weren't sore, and consciously I was enjoying the run (except when it pelted down with rain), but I struggled to go any faster than 10mm pace and I think my subconscious and my gammy Garmin were conspiring to tell me that there is no need whatsoever for me to do anything longer than 15 miles until mid-December and I should stop doing that made-of-tougher-protoplasm-than-everyone-else thing and ease back for a few weeks.
08/11/2006 at 23:48


Definetlye ease back I agree it is much too early just yet and I am sure it will do your confindence no good at all.

I know us runners are stubborn though !

Has anyone got any races as yet for training ? I really wanted to do the Brass Monkey but it was over subscribed yet again in a matter of days .

Will be looking for a 20 miler nearer the time for a training run and maybe some halfs.
09/11/2006 at 09:08
Hi,

I am new to this thread so I will give you all a brief background.

Got into FLM which wil be my second marathon. Did Abingdon last month in 4h20 but training was far from optimised so I am sure I can get a good chunk off this time. Maybe sub 4. Probably more like 4:05.

For abingdon I followed Hal Higdons intermediate II which suited me very well. I liked uncomplicated nature of it. My problem was the final 6-7 weeks before the marathon I had too many life changes and training went out the window. I almost didnt even do Abingdon.I changed my mind at the last minute but was prepared to drop out if it did seem too much. Hence my confindence that a big chunk is due off!

I also see that lack of training lead to lack of training. While I was following the schedule to the letter I was confident I could complete. When things got difficult and I missed a few runs I lost faith that I could do it which compounded the not running.

You can never guarantee a distraction free life but I think i would be both easier and harder on myself this time. ie. if i have to move house again accept that training will go on hold for a few days and not worry about it but be vigilent about getting back to it as soon as possible.

This time it is Hal again!
09/11/2006 at 09:11
I think I've got my warm-up races planned - Brass Monkey in January (treating it as a sort of interim target race, looking for sub-1.40), probably the Tamworth 10k in February because it's local, and a 20-miler on 18th March. Can't remember its name but it's in Lancashire.

Keeping my mileage in the low 40s for the next few weeks seems like a good plan. The fact that I can think of 40mpw as being relatively low mileage is in itself a big indication of the progress I've made, and if I do nothing more than a consistent 40mpw with a few 20-mile long runs between now and FLM I'll be better prepared than I ever have been for a marathon. But I'd like to do a little more than that.

No ill effects from yesterday's run :o) I'll pop out for a little recovery run in the sunshine later.
09/11/2006 at 09:12
Welcome, Struthie :o) Sorry I missed seeing you at Abingdon!
09/11/2006 at 09:13
Vrap - chill! You're in fine form, you only just did a marathon in a stonking time. I would say feel dead chuffed with yourself that you can enjoy 15m at 10mm pace.

I'm just relaxing about my running right now - trying to get out 3 times a week to do a 6 miler, 4 miler and a 10 miler. And that's my lot until I hear about the club places mid December.

If I don't get an FLM place my current thinking is to build up to a 20miler like Thanet in March. I'm really tempted by Rhayader round the lakes, but it sounds a bit tough for a first timer at that distance. I'll also plan on doing another half, and maybe some nice 10ks or something. And move my marathon plans to Abingdon in the autumn.
09/11/2006 at 09:21
Panic not Vrap. 40 mpw is more than plenty at this stage. I'm only at 29 and very happy with that.
09/11/2006 at 09:23


Would love a Brass Monkey place if anyone comes across one !
09/11/2006 at 10:04
Thanks, peeps :o) I shall relax a bit! Focusing on getting under 1.13.30 for a 10-miler in just over 4 weeks' time might be a good deterrent to trying to do long runs between now and then.

Rhayader sounds lovely, pidge :o) We were thinking about that one too, but I think we've pretty much decided to go for something a little less challenging. Another year!



09/11/2006 at 10:40
Hullo to all the new 'uns.
Went out with the running club I joined for the first time last night. Been running for 3 years, and I've never ran in the evening before !? Strange. Great though to be running with others, instead of the slow plod I did with the neighbour with the dodgy knees for a long time. 6.4 miles, and it felt fast, but I was chuffed I felt comfy. Maybe 46 mins. Relax now until Saturdays Glen Clova Half. The forecast is grim, but they told me last night it's NEVER been cancelled yet, and it's been run in sleet, frost, high winds etc.Should be fun? The leggings will be in the car just in case.
HRR, thought you were at 27? Secretly added an extra 2 miles eh?!
Gymbo, how many press ups can you do?
Leg muscles feel like they've had a wee workout this morning from last nights run. Is there anything I should be doing to have them loose for Saturday, other than relaxing, drinking water,stretching, gorging on pasta, and quoting Burgess Meredith's character in Rocky to the wife every night..."Women weaken legs!" ?

I'm sure you ladies beat your other halfs off with a stick before a race too!
09/11/2006 at 11:35
LS - good luck for the Glen Cova half. I am predicting a storming time for you!

Vrap - I'm secretly pencilling in Rhayader for 2008 now!! How sad is that for advanced planning. It's near to where my parents live, so would be a good excuse for a visit over there.

Also - welcome new folks. Struthie - sounds like you will knock spots off your Abingdon time.
09/11/2006 at 12:32
I am really looking forward to seeing what time you do at Glen Clova, LS! Hope you have a great race :o) Just take it easy between now and then, and enjoy the pasta. I seem to recall that in Scotland, "pasta" means "macaroni cheese and chips". That'll insulate you nicely against the, er, climate.

CL, I will keep my ear to the ground for Brass Monkey places!

(If we're going to get competitive about press-ups, can I join in please?)
09/11/2006 at 14:18
LS yes two miles added this week but maybe a couple of weeks with slightly reduced mileage coming up. Children in Need next week; a lot of rehearsal and long 12/13 hour days with a 3am finish Sat morning. Then off to Bruges for the weekend. I think I'll leave the running gear at home and concentrate on the carb loading.
09/11/2006 at 14:51
LS - well at the moment I can only do 21 in one set but could prob do up to around 50 if I get to rest between sets of 10. That is PROPER pressups mind, none of those girly ones.
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