Follow Wardi as he trains for a sub-3:00 marathon
likewise . . looking forward to we Dreamers getting together on Sunday thanks for rattling Dan's cage Wardi, hopefully he'll come up with a plan for us . .
I enjoyed the Spen 20 the other weekend . . it was good to breath God's own air during a race and I'm sure it helped my performance!
see you Sunday . .
I would definitely drop/reduce the midweek run to around 10 - you have done all the long runs you need and now it's a case of feeling good on Sunday and getting more speed into your legs without taking anything away from the considerable endurance built.
I did a 1:17 half at weekend but haven't done a half of your long runs and wished I had your endurance background this year.
Good luck Wardi. I had a 'mare of a long run last night. It started with Bad, and gradually progressed to Worse.
Job done, time to forget it.
All the the best Wardi , shame that I will not be chasing you .
Maybe next year with a full year to build up a head of steam
All the best for this year , I hope that the day works to plan.
That's good controlled running again and at that pace suggests all is well and you have a minute a mile to play with at London.
Hello all. Training seems to be going very well Wardi. I took a cautious approach to the 8 X 800m. I ran 3:05 for each rep with 1 min recoveries.
I am really seeking some reassurance regarding the tapering of the Sub3 RW schedule. I have read various information on the final three weeks (Higden etc) and am just a little worried about the length of the long run this weekend(18) and next weekend(12) I have completed all long runs to date including 20,22,HM,20,22 in last few weeks but am worried that I will not fully recover from 18 miles that is planned this weekend by 13th. (Lots of advice about not to run more than 15 miles in the 3 weeks before as cannot recover.) Any advice?
I have followed the RW Sub3 schedule closely up until now so would like to stick to the last 3 weeks. I think I am just having a nervous moment as I want to be in the best form possible come 13th April (having missed out on a sub3 by 31 secs in 2006). Any advice on last 3 weeks would be very much appreciated.
you have done really well with the volume of your long runs. You don't need too much more, so I would suggest 16 should be fine this weekend. Approximately 2 hours but start it fresh, keep hydrated and
I'm not sure I agree with no more than 15 in the last 3 weeks theory - 90% of reasonable quality marathon runners and schedules do more than that distance but everyone is different and you have to find what works best for you.
Of course not easy if it's your first one!
Sub 3 Training schedules almost expect you to run close on 20 miles week after week so surely if you can do that, you can run 15 miles in the last 3 weeks. It's less distance than you would run normally and combined with a reduction of all other sessions too, the taper should be building up fitness and energy rather than taking away from it.
Of course 26 is different from 20 - and from that point you need all the training from past weeks but have to have recovered, so that's why I say err on the side of caution.
Habing said that my pb came with a 30 (which isn't recommended by the way!) 2 weeks before - with the knowledge I now have it was a risk but it certainly didn't do me any harm - I did very little apart from sharpening thereafter.
Thanks Steve. I think i'll do 16 in about 2 hours as suggested. Your sentence got cut off but suspect that I should include 3-5 miles at MP again and rest at easy (7.45ish)?
10 miles steady today as scheduled, but again rather than run every mile at 6:50, I look a cautious approach and did 4 miles at 6:50 and rest at 7:00-7:10. 71:10ish in total.
and and and and ..
perhaps run just a short distance at marathon pace - though as you did some today, it's not essential.
I suggest run the first hour easy and then 2 miles at marathon pace, should be enough - rest at 7:30 to 8 minute miling - slower the better.
Gavin- Think I'll join in with your plan again for the L.R! Was suspicious of the 18 miler as well.
Did the 10 miler today. Slightly faster than M.P. (6:45), a couple of the early miles felt tough, however the last 4 felt good and controlled. Probably getting carried away again but I want M.P to feel as easy as possible on the day!
Wardi- Best wishes for this weekends race. Are you planning to stick with Steve at 7mm pace?
Mrs Phil failed the hop test. Luckily she is a keen rower and there are ample rowing events to distract her.
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