Follow Wardi as he trains for a sub-3:00 marathon
Good plan for today Wardi.
My Saturday race was only 4km on grass but with a whipping wind in parts. I should have been able to hold 6m/m for all of it, but hey ho.
Sunday's outing was a pleasingly hard 14 miles at 7:10 or something pace. I tried to go out for 10 at 7:20m/m and back home 5 miles at 6:52 pace. I've never been able to lift those uphill home miles! But job done, even if I lost a mile soemwhere in the choice of route.
Gavin- Gutted, hope it clears up soon. No doubt you are taking lots of Vit C, fresh fruit and all the good stuff. At least the miles are already in the legs and you have over 10 days to recover!
Blisters- Nice weekends effort.
Did the 400m sprints last night, opted for 1 min recovery. Averaged around 83s, with the last couple just under 80s. Felt quite controlled but working hard on the last 2. Rest day today as I'm working till 2300hrs... pants! However, a day off will probably do the legs some good.
good sharpener Glenda.
Wardi - I think you were 3rd in your category at kingston. Have a good session but remember the 16 will be in your legs a little.
Out of interest.
You have been doing a darned good programme of speed sessions this past couple of months. I'm interested to see if you have improved your short range speed by comparison with previous years. Do you have any feedback on that?
Your speed has come on and so post London, i'm sure you will run some good times
Unfortunately Wardi, the further the distance and higher position doesn't work at London!
34 M50s broke three hours last year despite the hot conditions
Hope all is good with you.
I'm looking to go for sub-3 at this year's FLM, but am wondering whether I am up to it? Training has gone pretty well, with a couple 70-mile weeks, and around 4/5 20-milers at about 7:10 pace.
But the thought of running 6:45's for 26 miles absolutely petrifies me, and it just seems too quick. Unfortunately I haven't been able to squeeze in one proper race at all in preparation, as I've been down for pacing!
Not much to go on, but what do you think?
And also: what kind of mileage would you suggest for this week and next week?
I am in the same boat in that I knew what I should have done but what I have actually done falls well short. In fact I would swap your training runs for mine, any day.
You have sufficient speed to get well under three and you have done a fair amount of 20s and some good overall training mileage. A lot more than me but I'm still confident I'll run ok.
If you had broken three before, I think you would be confident of a good marathon and you should be - I know you have come close but you were capable before and now just need luck, good pacing and conditions.
If I had your ability and training behind me, I would be very very confident of a time in the 2:50s. Yes, I know you haven't run sub 6:50 for that long in training, but rested up, the adrenalin of the day, you should cruise through the first 20 - especially if you run with the pacer.
The last six isn't going to be easy but get to that point in reasonable shape and with a little help from the conditions, the atmosphere, energy gels, crowd, fellow runners, the thought of the excellent training, then i'm sure you'll be fine.
with regards to training - get a nice relaxed run of around 90 minutes or so with a little section at marathon pace. I like to do a fast run in the last 10 days or so (i'm doing a 2.8 mile race tonight and possibly a relay at weekend) and a sharpener on the Tuesday ie 200s but other than it's easy ie 30 mins wednesday, 20 mins thursday.
So if I look at 50-60 miles this week and 30ish next week?
Would you not recommend all MP for a 12 mile run on Sat?
After 2 days of rest and taking lots of oraldene and beechams, I think the throat infection has cleared up. 6 miles today. 1 mile easy 8mm, 6:30, 6:34, 6:06, then 2 miles 8mm home. Feeling much better so should be back on track to complete schedule ready for 13th! I am still hopeful that I can break 3 hours. I've trained better than in 2006 and I only need to be 32 seconds quicker this time! Positive thinking!!
Great speedwork Phil and Wardi.
Neil. I ran 3:00:31 at FLM in 2006 and I did hardly any running at sub 7mm in training. For some reason 6:45 will seem managable on the day even if it does seem too quick now. I felt the same as you, but it just seems to happen on the big day (crowds, adrenalin, other runners around you, and of course a good taper).
My next proper outing is Saturday's 3 mile leg 11 on the Midland road relays. Fun time.
I know its on the schedule (wouldn't be on mine) and 12M at marathon pace might be ok but I don't think it's worth the risk and it's not really what i consider really tapering.
That distance is ok and a little at marathon pace is fine but I think the two combined is just too much of a risk.
The mileage you have looks about ok. NB you have done loads more miles than I have, have probably similar 5K speed to me and I am still confident of well inside 2:50 so 3:00 shouldn't be a problem for you.
Great run wardi. It shows the speed has come on.
My speed is also there - it's the endurance that's missing. did a 2.8 mile race today and ran 15:30 which is my quickest for 12 years on this course and I won my age group by over 50 seconds.
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