Follow Wardi as he trains for a sub-3:00 marathon
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....
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.
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