Paris marathon 2013 here we go! A.W's Sub 3 attempt!

Asics Target 26.2 PB Hunter A.W

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27/02/2013 at 22:28

AW - Yes good to get them out of the way if it suits but an occasional track session could help for monitoring pace as agree the 68 must have been short unless you are in 32 10k shape!

Interesting how Garmin's not great on bends on track though as the average distance on each of my reps was 412m and I rarely had to stray into lane two.

Solid mile reps KR - my 400s were not good at all apart from the last one and I was generally 3-4 seconds down on the group I would consider to be similar 5k/10k ability. However of late my Tuesday sessions due to mixture of the long runs and Monday and Tuesday being my busiest work days and short of sleep have meant they have been very poor and my Thursday morning group sessions have been better.

27/02/2013 at 22:34

solid 12 AW - good pace there - I don't think I could run that quick unless I was racing. 

- I did a very sluggish off-road 13 averaging around 8:40 but harder first four averaged about 9:40 - at one stage turned ankle badly on a big stone and fell in a heap in mud and was worried but was able to jog after a few minutes and then was ok.  

27/02/2013 at 23:23

400m reps, eek! My session last night was 3 x 1.75 miles, which I feel much more at home with. It's my favourite of the rep sessions we do. They came out at 10.54, 10.38, 10.38. I desperately wanted the last one to be the fastest, but it wasn't to be. At least, not on the coach's stopwatch. On my Garmin the pace was 1 second per mile faster

28/02/2013 at 00:38

CC2 If garmin says it was quicker, it was! - you did a good endurance session and held pace well on second two reps and it's obviously more relevant for distance running than 400s but like to feel 400s (and even occasional 200s) sharpens the legs up to help 5K speed and there is a knock on effect through 10K and half-marathon and eventually that even gives a small benefit to the marathon. 

A.W
28/02/2013 at 06:02

Good session CC2, I agree with Steve, go with Garmin!!!

Hope the ankle is ok Steve.

A.W
28/02/2013 at 12:25

Hi all,

Sorry been a bit AWOL this past few weeks but have been lurking and delighted with your progress Alex. I have struggled a bit with family/work but managed most of the key sessions. Then this week went down with a cold but ran this morning and felt good and even set a 45 second PB for my 4.5 mile loop which I've been running for 9 years!

I'm at the Surrey Spitfire 20 on Sunday. Are you still doing this AW?

A.W
28/02/2013 at 14:11
Hey DS2, its hard to fit 'normal life' in sometimes when marathon training, especially at this sort of time when the sessions are heavy and the mileage high! It sounds like your running well and getting quicker so the hard works paying off!

I'm not going to be at Spitfire now. Having missed Wokingham after being ill, Steve thinks I'll benefit more from a fast HM. So I was going to do Lydd, but completely forgot about another commitment, so that only left this weekend. Meaning Spitfire had to go and I'm travelling to Berkamstead for a half!
A.W
28/02/2013 at 14:28

Oh, that's a shame but sounds sensible. Good luck at Berkhamstead!

I have been going pretty well and I'm beginning to feel like a proper runner again. I still have more than 10 weeks until my marathon so just about to start improving the LT (hopefully). I feel good about my endurance base so, hopefully, I can improve the speed a bit and 3:15 should be possible as long as I keep progressing.

I've really enjoyed following your progress and have to be careful not to get frustrated to be so much slower than you, but I think it's fair to say you are very well placed for well inside sub 3 and that's not where I am, currently.

A.W
28/02/2013 at 15:36

DS2 - It seems like you too are in a good place to get 3.15, with 10 weeks still there's loads of time to push on and get some more speed. But it sounds like your getting quick as it is, setting a course PB and all!?

Had a reasonable run today, felt really good at the start but as the pace intensified I started to feel yesterdays effort in my legs towards the end. I tried to be vigilant and really control my pace as the last few build up runs I've over cooked too early.

As normal I took the last 2 miles as a cool down.

Splits - 7.54, 7.39, 7.18, 6.50, 6.40, 6.23, 6.05 and cool down - 6.55, 7.05

Day off tomorrow, then training day 2 up in Birmingham Saturday which I'm looking forward to catching up with the other guys and all the experts. Hoping nothing too difficult is in store for us given the HM the day after!?

A.W
28/02/2013 at 15:42

Another good session there AW. I especially liked the cool down miles!

Enjoy Saturday but most of all run well Sunday. Are you looking at a PB?

It was nice to set that course PB this morning - always nice to see some improvement and it certainly wasn't flat out.

A.W
28/02/2013 at 16:09

I will have a chat with Steve on Saturday and decide how to play the HM then. The plan for Wokingham was a steady first few, progress the pace until 10 miles then blast the last 3 hard. If that went to plan it worked out sub 1.22 which would be a PB.

But its not as fast a course, so will wait and see!

A.W
28/02/2013 at 20:48

Hi All

Just checking in. Interesting to read Steve's comments on Garmins and bends. I'm racing Silverstone half this weekend which is quite a twisty series of loops around the main track. In my last two attempts I've found it comes in noticeably longer than 13.1m on the Garmin.  Hammy allowing (much better) I'm hoping to dip under 90 (pb87) which I suspect will require a c6.42mm pace on the Garmin instead of the official 6.52mm pace for 13.1m.

28/02/2013 at 22:30

Great 12 miler yesterday AW - a good overall pace. And another good progressive run tonight. Funny how the cool down miles after a bit of pace both feels easy and a lot slower, bit in reality still reasonably quick.
Good to hear from you again DS2, 10 weeks sounds a long time!
Good luck at Silverstone Andy.
I don't trust gamins around tracks for the pace, but more for actual time. You can work out pace from that.
Had a good run tonight. 8 miles mixed up with different paces. Easy, MP, HMP, MP, 10k, easy, MP, easy and splits came out at 7.54, 7.10, 6.26, 7.08, 6.15, 7.20, 7.10, 7.43.

Edited: 01/03/2013 at 00:02
01/03/2013 at 00:07

Excellent runs AW and KR but AW note those cool down miles should be nearer 8 than 7!

Saturday session has been softened so shouldn't affect Sunday HM too much

sure you will break 90 if hamstring ok Andy

A.W
01/03/2013 at 18:23

The latest instalment today in my quest for a medical certificate for the Paris marathon! After having my ECG and blood test 3 weeks ago, I finally got a call to say the ECG results had come back but the doctor needed to see me about it!?

As you could imagine this got me a little worried, I had fears of them telling me some awful news meaning more tests and no certificate!

They originally wanted to give me an appointment next week, but I managed to persuade them to squeeze me in today as it was important that I had the results sooner rather than later!

As it turns out the cardiologist flagged my results because my heart rate was so slow, after seeing and speaking to me the doctor realised the slow heart rate (it was 36 bpm at the ECG!) was a result of my fitness and not a problem!

I'm now breathing a huge sigh of relief and now have my medical certificate signed!

A.W
01/03/2013 at 19:39

AW

A doctor once asked a group of students what might be wrong with me as i had a resting heart rate of 35 (when I was a fit runner!) and all sorts of medical guesses where made including, I think, a heart pacer but they never guessed it could be do with fitness. It perhaps goes to show now rare they see fit people!

I won't be there tomorrow but best of luck on Sunday.

Ruth

R.H
01/03/2013 at 21:13

Hi Alex,

I know I am a bit late to join the thread but I have been following with interest as I too am going for a sub 3 hour. My planned marathon is not until the first weekend in June so I am only on week 3 in my build-up. The advice from Steve and Ruth has been invaluable so far, as have the comments from the other runners.

Good luck with the rest of your training. I don't know how you find the time to put in all those miles!!

01/03/2013 at 22:39
RUTH MCKEAN wrote (see)

AW

A doctor once asked a group of students what might be wrong with me as i had a resting heart rate of 35 (when I was a fit runner!) and all sorts of medical guesses where made including, I think, a heart pacer but they never guessed it could be do with fitness. It perhaps goes to show now rare they see fit people!

I won't be there tomorrow but best of luck on Sunday.

Ruth

I think doctors are used to seeing unhealthy, ill people. Realistically, if you were fit and healthy why would you go to the doctors? They aren't used to fit peeps!

Good luck for your training day tomorrow AW and also for your half on Sunday. Know you will give it a good blast!

A.W
02/03/2013 at 16:41
Hi Ruth, shame you couldn't make training day 2 today. Looking forward to seeing the menu choices for Paris!! I am busy trailing carbo load take 2 as last time I was ill and couldn't run my half! Hopefully I will get to start tomorrows race!

Hi R.H, all the experts advice has been priceless. Its been great to have their support and input. Good luck with your training too!

Thanks KR, training day 2 was really good. I'm looking forward to racing tomorrow, I was so disappointed to miss the last half in Wokingham.
A.W
A.W
02/03/2013 at 17:19
I'm just on the train home from training day 2! As always its been a really good day and great to meet up with the whole Asics Target 26.2 team again.

Today's session was a real test of pacing and it was interesting meeting with Victor the sports psychologist and as always Sarah the physio and her healing hands! We had lots of photos and video done with the guys from Runnersworld, all in all a great day.

Steve and Sam went a bit easy on us today with the running as me, Ady and Sarah all have races tomorrow, so we got out of the 5k time trial which was planned for the second half of the session. The first part of the session remained the same and was a test of our ability to pace ourselves well.

We went down to the canal where Steve and Sam had measured out a one mile stretch. The first goal was to run a mile out and a mile back at marathon pace we could use our GPS for this. We then had to take our GPS off and pace the two miles ourselves by feel. This could have gone very wrong, but thankfully I didn't do too bad a job. The first two miles I ran 6.50 average pace, the second time without GPS I ran 6.30 average pace! I was meant to be at 7.00 m/m first time (kind of going easy as I have the HM tomorrow) and 6.40 second time, so was about 10 seconds quick both times which I guess isn't too bad.

For the second part of the session we went over to the track, the goal here was one mile running the straights at HM pace the bends at MP. I didn't use my GPS at all during this and I ran way to quick, it felt pretty easy though so thought I must be about right on pace. I finished the mile in 5.49, it didn't feel anywhere near as fast as that!?

Anyway, another good session done and really looking forward to Berkhamstead Half tomorrow. Back to carb loading practice!
A.W
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