Follow Wardi as he trains for a sub-3:00 marathon
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.
Thanks for all your advice guys. Bring on the big day!
Steve: well done on the 2.8 miler - brilliant time.
Gavin: good to see you back on track and thanks for the tips.
Wardi: Looks like you're in top shape and ready for it - good going.
One final thing Steve: do you think its wise to set off at 6:45's rather than 6:50's? What pace are you setting off at Wardi/Gavin?
I think 6:50's will be cutting it too fine for the last few miles and doesn't give me much of a buffer.
Neil. I would like to get halfway by 1:28:30-1:29. First half of the course is ment to be only very slightly quicker I think. I am planning to run first half at 6:45-6:48 pace so that I have a minute or so at halfway to play with. The only problem is that I found the first few miles are a problem in that due to the crowds of runners I did 8:45 for mile 1 and 7:27 for mile 2 in 2006 because I got held up by runners around me. I got into 6:45 pace after this (nearly 3 mins behind sub3 pace after 2 miles!). I cant remember which pen I was in, I think it may have been 4, so hopefully I should be in pen 1 or 2 this year and get a better start than that.
If you run at 6:50 pace every mile you will only have a 39 seconds buffer for a sub3. Saying that, some people advise to run a negative split, steady first half 6:50s then pick it up a little in the second half. Personally I feel more confident having a little buffer to eat into if I need to. E.g If I am having a bad mile at say 22, I can afford to run a mile at 7:20 pace and still be under 3:00:00.
I'm really feeling excited about the big day and I keep telling myself that with a better start and i'm sure my training has been better, a sub3 is going to happen this year!!
5 miles today, 1 at MP. I think i'm only going to do 10 miles for my long run and on Saturday rather than Sunday because I think the weather is going to be better, plus an extra day to recover before 13th. 2 miles of the 10 at MP I think will be ok.
8 days, 19 hours and 2 minutes to go (at time of posting)!!!
I agree in your case, it is best to reach halfway with a slight buffer - 1:28:30 seems about right. It shouldn't make much difference to how you run the last 6.
Of course you could say 1:27 gives you 3 minutes in hand and then you can run 1:33 for the second half but the quicker you go through halfway, the earlier fatigue will set in and the key to breaking three will be getting to 20, still feeling strong - say in 2:16-17 and being able and strong enough to run a sub-43-44 final10K
In my view Wardi with his extra mileage and experience could be slower at halfway - say 1:29:30 as I think he doesn't have your speed but he may have more endurance.
You could run with the RW pacer - I guess the danger there is they might reach halfway in just over 1:30 and they have advertised as running 6:53s (which gets you there 30 secs too slow) but I think it can help take some of the pressure off yourself to follow rather than have to make the pace yourself.
It does get a little crowded around the pacer but it is far easier to follow than any of the other groups
Gavin- Glad to hear you are back to good health and straight into some quality training.
Neil- Just recieved my copy of R.W. mag. I noticed your name as the 7 mm pacer for the Blackpool half. If that was you, you should have no problem achieving your desired pacing.
Some good pacing ideas being banded around. My favourite plan is to run bang on 1hr 30 for the first half. Feeling confident that I will then be fresh enough to up the pace for the next 7miles gaining that essentail buffer for the last 10km. However, I know that in reality, I'm more likely to be through halfway in 1hr 25min cursing my own stupidity!
Had a slight knee ache this week, so dusted off the bike for a bit of x-training work. Reckon it should be fixed for tomorrows 12 mile plan including a couple at M.P.
Getting quite excited about the big race now. Can't quite believe how all consuming the whole build up has been.
Enjoy your weekend runs!
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