FLM Training: Wardi

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

441 to 460 of 557 messages
31/03/2008 at 21:11
Thanks for the congrats everyone. At long last I came away from a race not wondering 'what if'. I'm feeling a lot better about my prospects now, I don't get nervous about marathons anymore so I say 'bring it on'.

Yesterday's results have me 103rd out of 1900+ so reasonably pleased with that. No veteran categories shown, I would have been interested to see where I came in the V50's.

To save the old legs from more pounding I stuck to a 20 mile bike commute instead of a run. Quite useful in shaking post race fatigue away from the limbs.

Blisters    pirate
31/03/2008 at 21:41

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.

01/04/2008 at 10:41
Bad news for me. I woke up this morning feeling really rough and tired (Only did 4 miles at 8:30 pace yesterday).My throat feels swollen and I have white dots in the back of my mouth. I think I have a throat infection! No training for me until that clears up then! Not happy about missing last few speed sessions but I suppose better to be ill this week rather than next week!
01/04/2008 at 13:23

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. 

01/04/2008 at 21:13
Take it easy Gavin, better now than next week.

Good sprints Phil, I have given myself a steadier run tonight just to give the legs a bit more recovery time from Kingston. 400's tomorrow for me.

Good to see you are running confidently again Blisters.

8.5 miles with clubmates, a bit of off road now the light evenings are back. Inevitably slow (8mm) straight into a strong gusty wind, av. 7:17 on the way back wind assisted.
02/04/2008 at 02:21
Our regular first Tuesday of the month 3km TT and managed to equal my 2 yr old pb of 10.11. A  real confidence boost . We have beaut running conditions at the moment.
02/04/2008 at 18:55

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.

02/04/2008 at 20:42
Thanks for that info Steve, I would be more than happy with 3rd V50 at a big race like Kingston.

6m in total, 1m jog to and from my quiet country lane - only the one car down there tonight!

12 x 400m as planned, pretty even between 83-87 secs with about 60-90 secs recovery. Did the last one in 80 secs as a final blast. I did feel like I could have done them slightly faster but I wanted to save a bit of speed for my club 2.55m handicap tomorrow night.

Very pleasant running conditons today though I see that the weekend is due to be very cold and windy again - charming! Better get the gloves out again.

Good speed Glenda, and well done on matching a tough PB.
02/04/2008 at 22:03
3rd!  Cool, well done Wardi.
Blisters    pirate
02/04/2008 at 23:21


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?

02/04/2008 at 23:38
Problem is Blisters I haven't done any shorter races recently since the Dewsbury 10k in Feb - and that was very windy so it didn't really give me a clue. Tomorrow's race shold be a reasonable indicator. The course is very undulating, I am usually pleased with sub 16 mins.

I am finding the pace of the speed sessions more manageable which is a good sign. I also think it has benefitted my long run/race pace - the 16m MP at Kingston felt workmanlike but not exhausting.

Thanks Sezz. it seems the further the distance the higher up the rankings I come!
03/04/2008 at 10:45


 Good session.

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

Edited: 03/04/2008 at 10:45
Neil Tillott    Sub 3
03/04/2008 at 11:23

Hey Steve,

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?



Neil Tillott    Sub 3
03/04/2008 at 11:39

And also: what kind of mileage would you suggest for this week and next week?


03/04/2008 at 14:15

Hi Neil

 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.

Neil Tillott    Sub 3
03/04/2008 at 15:45

Thanks Steve.

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?

03/04/2008 at 17:58

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).

03/04/2008 at 21:06
Welcome to my humble thread Neil, best of luck at FLM.

Good to hear the lurgy is clearing up gavin.

2.55m club race went well. One of my clubmates - who I haven't beaten for about 5 years - proved to be a good rival during the race and we had a good old ding dong.

The first mile was half flat, half uphill. We were also straight into a stiff south westerley so the time inevitably suffered - 6:33. The 2nd mile is mostly a gentle downhill with a short hill at the end - 5:50 for this one. I surged away from my rival in the last undulating half mile and he didn't respond. 5:56 pace for the last section. Finishing time was 15:47.

Very pleased with that considering my 400m session last night. To be fair my rival had done some tough fell running on Tuesday but still nice to finish in front of him - he is 10yrs my junior and about 3 stone lighter!
Blisters    pirate
03/04/2008 at 23:51

My next proper outing is Saturday's 3 mile leg 11 on the Midland road relays. Fun time.

04/04/2008 at 01:15


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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