New Route for 2014
Hi Neil, 1:51:03 was a good outcome for me. Ran fairly even paced all the way averaging 8.27 per mile. I had it in my mind that sub 8:30 would break 1:50. think I forgot the final .1 of a mile! Never mind, I was okay at the finish and did a strong mile 12 after a bit of a dip at mile 11 (8.38 slowest mile by far). Really felt it by the time I got home as I'd got cold walking back to the car and then had to drive back to Hereford and stiffened up badly.
So, pleased but still not really any the wiser. Should give me a chance of doing 20 miles at 9.00 min miles in two weeks. Back to the plan this week then.
How did your long run go? Are you feeling any effects from last Sundays effort?
Well done Bob, that's a good effort, especially keeping a fairly even pace all the way round. Shame about being out with your calculations but very good signs with the strong 12th mile and feeling ok at the finish. Don't be frightened of taking a few easy days before getting back into the plan, won't do you any harm to rest up a bit after today's effort. I'm with you about needing a longer race to really get a feel for where you are with regards to the marathon. More and more I see the 30k race I'm doing in three weeks as a bit of a dress rehearsal for the real thing.
My long run was hard today, probably my most difficult one to date. Last Sunday and then Thursday's hard tempo effort might have played a role, but I didn't prepare well yesterday in terms of diet. I also didn't take any gels today. I must admit I had a bit of an energy drop from about the 22 / 23k point and things got hard, especially as I was running into a headwind for most of this time. Really had to grind out the last few kms and, unlike other long runs, felt that I wouldn't have been able to complete the full distance. One of those days I suppose. As you've probably noticed, the paces for the long runs are beginning to get quicker now so I suppose that might've been a factor too.
Well done again for today.
Thanks Neil. Had time to reflect now and am happy with what I did today. What I achieved was probably harder than anything I've got to do on the plan in terms of sustained pace and coped well with it. Key for me really is 20 miles in 3 hours because I could even do the last 6 miles at 12 min. mile pace and I'd come in under 4:15.
I will take note of your comments re recovery from todays effort. Was going to do my next 20 miler on Weds. but will probably give it tull Thurs or Fri. Didn't you take anything with you today? How close to your proposed marathon pace do you get in the plan? Mine is 9:07 per mile for a 20 mile although I am going to attempt 9:00 at the Gloucester 20 (if successful thats the pace I will go for in Madrid). See you had quite a bit of rain today. Watched the Atletico/ Real game. A great gamewas let down by all the play-acting. Have a good week.
How are things Nothe? Are you on target. Just think 8 weeks today and..!
Well done Bob that's a great effort Did you have a GPS with you and did you run 13.1 miles, or further? Sounds like you should swap in some recovery runs at this point and get your legs back in working order before pushing on again.
Neil - well done on finishing your long run. I think the hard runs are what make the difference sometimes. Knowing that no matter what happens you can push on and finish the distance really helps in the last 6 miles of the marathon.
I had a gentle rest week last week: two 6 milers, a parkrun and an 8 miler. One of the 6 milers was an eye-opener though. It's 2.5 miles on the flat followed by 3.5 miles uphill, some of which is *very* uphill. I usual smash myself on the flat doing tempo or partial intervals, then struggle my way up the hills. I felt awful when I started on this run though, so ran at 8 min/mile and took it easy. When I reached the hills I found I could fly up them no problem, and ended up with a 2 minute PB for the route. Weird, but obvious when I think about it. I guess the upshot is I need to be much more careful pacing my long runs when they come!
This week is a bit more involved - at least three 6 milers, a parkrun and an 18 miler to round the week off. It should show me how I'm doing at least
8 weeks to go? Eeek!
Good luck with the 20 miler Bob.
Hi Nothe, good to hear you are on target and steering clear of injury. What pace will you do your 18 miler and do you have any idea what pace you are going to attempt the marathon?
Did have GPS. Ran 13.14 according to that. The 0.14 took just over a minute so it was that which caused me to miss out on sub 1:50. I think when I worked it out I based it on 13 miles and thought 'the last little bit I can go flat out to make up the time'. Of course by then it is too late! Should have factored it in earlier and made up that minute. Still quite happy with the run and how I felt throughout. Yes, hills are tough when you have been running at high tempo.
I'm aiming to do the 18 miler around 8:30min/mile pace I think. There are a few hills in the route I'm going to it'll be a good tester to see where I am, plus I'll be trying out my gel strategy again using SIS gels. Aiming to have one at 7 miles and 14 miles and see how that feels. I've only used SIS a couple of times but I think I prefer them now. They aren't as horrendously sweet as other makes which suits me.
Nicely done on the distance Bob - only an extra 0.04 miles over the full course is good going. You must have been taking the corners well to avoid adding much extra distance on there.
Good luck with this week's training guys
Yes Nothe, made a mental note to shave off as much as possible on corners - safely! However, when I looked at some photos of the event, I looked quite tense facially and in the hands. Must remember to stay relaxed, can make a significant difference. It's tricky trying to remember everything in the race situation isn't it?
Be interesting to see how your 18 miler goes. I am still undecided about gels. I have been taking energy bars but not sure how effective they are.
Yeah it's tricky to remember to relax in a race. I shake out my arms every few miles and try to remember to relax as much as possible. I tense my shoulders when I run so if I don't remember to keep relaxing the last few miles are agony! Courses where there are interesting things to look at when you're running help as you forget to be tense and worried about your running / pace / everything else.
Using gels is an easy choice for me - I can't eat anything solid when I run as I just chuck it up straight away. If I could eat anything solid I would do! I'd aim for raisins / dates / jelly babies or something like that to get the sugar in though. If you're not feeling a drop in energy when you're eating the bars then they're doing a job for you. I don't tend to feel a boost after a gel, but my energy levels stay constant so I know they're doing something.
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