Follow Wardi as he trains for a sub-3:00 marathon
Wardi, I noticed the times at previous LMs too.......it definitely pays to run as even a race as you can.
IMO you know you need to be doing no worse than 6:52s but so long as you're doing 6:45s to 6:52s (and feeling ok) I wouldn't worry about it in the slightest. If you find yourself consistently quicker than 6:45 then you might want to actually focus on your pace.......but if not then just run and enjoy yourself!
Personally I like buffers, and when I eventually attempt a sub 3 marathon I think I'd ideally like to go through half way in about 1:29.....but there's no point in busting a gut to do it if it makes the run uncomfortable. If you end up not going under 3 hours then I doubt it'll matter if you went through half-way in 1:28:30 or 1:29:59. I remember when James Cracknell just missed sub 3, because he went through half-way in something like 1:24......now that's too quick!
Obviously I hope you do break 3 hours though! Good luck!
Last longish run today. 12.3 with 3 at M.P.(-10 sec). Legs felt really fresh, starting to feel the effects of the taper.
The knee ache has disappeared as well. Just need to don my issue gas mask for the final week to avoid catching a cold off Mrs Phil! Need to be more subtle.... or I'll end up sleeping on the sofa!
More good tactical chat above. Hopefully we can avoid doing a Cracknell. Is he racing this year? He should be brimming with endurance after his row, cycle and swim epic!
Wardi- In your experience, what time do you advise arriving at the start area?
I've put myself into the isolation ward. Can't be too careful.
I've been to Sutton Park in Brumingham today for the Midland Counties 12 stage Road Relays. Every time I went off for a run I got hailed upon and rained upon. Early warm up, proper warm up, race. It was almost funny. Almost.
Mine was leg 11 out of 12. Although the slowest out of the team by a few seconds, at least I was there on merit because the reserves were a bit orf my pace. Here's the good news: by finishing 13th we've progressed to the Nationals.
Race report?Partly cloudy, partly showery, occasionally sunny breaks, and periodic hail showers, even a bit of sleet. Lovely. The 4 hour wait for my slot saw me freezing my brasil nuts, hence a few warm up miles. It was also my first visit to the course, so useful to check it all out. Eventually it was my turn, and I had 50-70 metres to chase down. The first mile, uphill, I definitely held station, even closing a bit. (6:22). The second mile along the ridge was into the wind, which increased under the shower clouds, and I definitely made inroads. (6:13). The third mile was downhill and a bit cross country-ish, but target increased his gap. OK I worked the steam train to its fullest (6:05) and finished in a rain shower. Job done. 18:36, so not completely disgraced.
A nice little bit of speed work. Better late than never.
I'm just going to Hi-jack the thead with a brief statement.
DON'T FORGET TO TAKE PHOTO ID TO THE EXPO FOR REGISTRATION.
Wardi First of all hope you have a good run next week, I've been reading the thread from day 1 and found it all very interesting.
Thought I could give you a little bit of advice which really helped me go sub 3,use a pace bracelet I picked up one from the Expo,it helped me pace myself easily.
All my 10k splits were within seconds of each other,reached half way in 1.29.30 finished in 2.59.17.
Doing it again this year hoping to go a little quicker.
Last long run done. Still feeling a little out of sorts from throat infection earlier in the week so decided on 10 miles 8 easy and 2 at marathon pace.
Thank goodness it wasn't FLM this weekend looking at the weather in London today. I hope it's going to be a bit better on the 13th!
Have a relaxing week everyone.
Wardi do you know any more about the pens at FLM? What predicted finish time is pen 1, 2, 3 etc do you know? As you know I have a pb of 3:00:31 from FLM in 2006 and I put a predicted time of 2:55 this time I think so would hope to be nearer the front than last time.
Pacing wise, I am edging more towards 1:29:30 at half way now.
you should be in pen 1 - I think their cut off prediction time is 3:00.
Well run wardi -
I did a 4.4K relay today - nowhere near level of my Thursday run (blaming it on the cold)
I think I need to do part of my Sunday run tomorrow as so average today and think I need a relaxed longer run
Managed a nice little outing today, 8+ miles at an average 6:51m/m pace. Nice to get the legs turning over properly.
By the way.
Has anybody got a training programme that I could use? I've got a race next week and thought that I ought to start doing something about it soon.
Blisters start the schedule on Saturday - run 25 miles at 7 minute miles and if you can do that you can break 3 hours the next day.
actually seem to recall that was Running Fitness's day one run for their sub 3 schedule about 6-7 years ago and was followed by 20 hills the next day - the start of a near four month schedule and if someone could start the session like that they probably didn't need the other few months!
Hi Wardi. My final week looks something like this (i'm not doing very much at all):
Monday 4 miles (8m/m)
Tuesday 4 miles including something like 8 x 200m at 6:30ish
Wednesday 4 miles easy
Friday Rest and travel to London after work arrive 9-10pm.
Sat 1- 2 miles easy
I have set myself 3 targets for the big day: 3:00:00 = Not happy, 2:59:XX = very pleased, 2:58:XX = great!
Thanks for the advice about the start Glenda. I'll try not to weave in and out too much and not twist my ankle jumping on and off pavements. Patience is the key!
What's everyone else doing, Wardi?
I don't like it.
I run instead of dieting.
My Boxing Day diet consisted of a 22 mile run and stuffing my face again.
Visit the official Runner's World page
Follow Runner's World on Twitter
Other Natmag-Rodale Sites
Run For Charity
About Runner's World
Runner's World is a publication of Hearst Magazines UK which is the trading name of The National Magazine Company Ltd, 72 Broadwick Street, London, W1F 9EP. Registered in England 112955. All rights reserved.
Website powered by: Immediate Media Company Ltd. | © Runner's World 2002-2013 |