Follow Wardi as he trains for a sub-3:00 marathon
Phil, I feel that I have trained much better this time round as I have followed the RW sub3 programme failrly closely. Last time I followed sub3.15 (may even have been 3.30) programme and missed quite a few runs.
I did however manage a 1:23 half leading up to the 3:00.31 at London in 2006. Did a half this year on same weekend and could only manage 1:26!! I had run a 1:28 half marathon 3 weeks before though so that could be why and did 22 miles the Sunday before.)
I am really feeling it though this week. Did 20miles on Sunday in 2:30, 5 easy Monday, I only did 4 x 1mile at 6:10m/m yesterday (instead of 6x as sub3schedule). Did 8 miles easy (7:55 pace) today. I am really feeling achy now. Right calf feels sore when running but does not get any worse.
Overall I feel much better prepared this time than when I got 3:00.31 2 years ago, but I don't have the 1:23 half under my belt this time so am actually quite worried. I am praying that because I have been more consistant with my training (have done regular speed work, brisk runs, easy runs and have not missed any long runs) I am going to benefit greatly from the 3 week taper and be much stronger than 2 years ago. I also started training properlyat beginning of November this time round (did not a lot until December 2 years ago).
Steve and Wardi. Thank You for the advice RE 22 miler at weekend. I will do 10 @7:50, 4-5 @ 6:50 and then last 7 @ 7:50.
Did a solid mid weeker, 14 miles at 7.25 m/m. Legs felt pretty good, except on a steep hill session. I need to hit at least 45 miles this week, as I'm feeling guilty about my mini taper last week.
Gavin - Sounds like the training has gone really well. I reckon that will give you a mental edge as well as the obvious physical benifits on the day! I think I'll try the above 22 mile plan, however, I really struggle to run slower than 7.30 (not that I can run much faster).
Wardi- Thanks for the pen info. I have done one previous marathon- 3.28. It was a last minute, 2 week notice, fill in for a friend job. Training consisted of a 10 miler, day off, 20 miler, straight into taper. Knees took about 4 weeks to forgive me!
Wardi: you mis-read my post, I fear. I haven't cancelled my booking at County Hall. I've kept that. I've cancelled my booking at Southwark - a booking I made earlier, when there was no room at County Hall. Then a room turned up, and I booked it. Mind you, I am gnashing teeth at the blatant price hiking adopted for that weekend.
As for training, I've got a couple of good days in. Playing it by ear still.
I'm starting to revert to Northern tendencies.
I declined to enter Bath HM due to the £30+ entry fee.London seems good value on the face of it, but will top over £400 when added up. That's not so good.
I fancy Abingdon again. Come on down, you'd enjoy it.
Wardi,Just wannted to check in with ou and see how everything is going. Have read your last few posts, sounds like everything is looking good. Would suggest doing you last long run this weekend at the same pace as you've done the rest of them up to now. Would also suggest that you do the Kingston 16 at your usual long run pace. It's too close to London to think of doing a run of that length anything closer than long run pace, with the possible exception of a few miles at marathon pace thrown in to shake the legs out. Keep it going mate, we're almost there.
BTW, Bath half was a shambles, so money well saved by Blisters for sure.
BlistersDartmoor Vale is a good value marathon...
Battled the hail, high winds and the hills of Oxfordshire yesterday, to log my last long run. Kept to the plan - 22miles at 7:45 with 6 at M.P. between 10 and 16 miles. Felt reasonably comfatable apart from mile 19, straight into wind up a 10 degree slope with a smattering of hail... good for the soul as they say.
Feeling smug now, so its time to exact some revenge on those Easter eggs who have been mocking me all week!
Good luck one and all with your final long runs. Might be a case of 'train hard... race easy' with this weekends weather in mind!
22 miler also complete. Not as quick as you though Phil and although windy, it is even a little sunny in Shrewsbury today.
Roughly as planned. First 10 at 7.45-7.50 then 4 miles at 6:50, followed by 8 miles at 7.50-8.00. Thanks again for the advice Steve and Wardi. MP in middle worked well.
3 weeks to go!
Nicely done Gavin. How did you find lifting the pace in the middle? For me, the legs resisted a little for the first mile, but settled down again! I Used to live just North of Shrewsbury, you have some fantastic runs around there, nice and hilly too!
Taper advice.... Any wisdom out there on taper speedwork? Should I be putting 100% into speed sessions at this point?
sorry wardi was out of the country yesterday in race in France but you did what I would have suggested.
Good running from everyone. I did nothing today due to travelling but did run a half marathon which I'm fairly pleased with as my first in my new category.
re speedwork yes distance decreases - but you don't want to blast the sessions too much and as long as you running much quicker than marathon pace then everything is fine. Run hard but not flat out and finish feeling you could do more if you had to.
It's positively tropical down here Wardi .
Looking forward to meeting you next week at Kingston. Not sure if RW are arranging a photo of us four, but if nothing is organised, we must make sure we meet up because once the race gets underway, I won't see you for dust!
Steve- Cheers for the speed work advice, sounds sensible. How did you get on with your half?
Wardi- 74 miles will top the bank up nicely. As for the brownie points for pacing the other half... priceless. My missus has just developed a stress fracture... aaaaggghhh! Gutted for her as her training was going really well. One bonus... at least I can pinch her Garmin 305.
Was planning on 6 easy miles, however, 7:38, 7:31, 7:17, 7:10, 6:47, 6:29 just felt right. Will try to be more strict with myself as the taper continues.
Now back to those Easter delights....
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