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

Asics Target 26.2 PB Hunter A.W

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23/03/2013 at 09:15

Hi Choisty

I am currently in Poland for world cross-country champs - minus 10 degrees here!

 

Based on his times he is capable of 2:35-2:40 but in his first marathon he might be better playing safe and running to break 2:45 to get a championships place for next year and he should run behind you!

23/03/2013 at 10:37
Steve I'm looking forward to the report in AW. With the conditions it should be an interesting race shame the Russians, Germans etc aren't going. I liked the piece in the VLM magazine too, the rate of improvement is amazing and the majors has pushed it on...question is sub-2 and when will it happen?

I hope your right and I can beat him as I think I'm in 2:40 - 2:43 shape
A.W
23/03/2013 at 11:34

Your looking good Choisty, that run in Milan was certainly quick! I too find it quite difficult to keep my pace down when I don't have my GPS on, I gradually get quicker and quicker as the run goes on.

Sounds cold in Poland Steve, its not that great here either, cold, wet, windy and snowing!! Hope you have a good weekend at the the races!

A.W
A.W
23/03/2013 at 11:51

I've had a good day today at my Parkrun considering the weather! Snow, wind, cold and wet! Not my favorite running conditions, the wind always seemed to be blowing the snow in my face, couldn't see most of the time!

Ventured out to the Hackney Marshes Parkrun for today, as firstly its flat and secondly its on tarmac! Given how wet it was and the snow that was falling I wanted to make sure I had good surfaces to run on as didn't want a muddy course and risk slipping and sliding about and getting myself injured.

I arrived in good time so had a good 1.5 mile warm up with some drills and stretching before the race. There was only about 10-15 people there so knew it was going to be quite a solitary run and not be as quick as maybe it could be unless there was someone else at a similar pace to me.

Setting off there was me and another chap at the front, we were together for the first 1k but it was clear he was a bit quicker than me and started to move away at the front. I settled in to my own pace and pushed as hard as I could. I think I judged my effort pretty well, looking back at my splits I could have pushed a bit harder on the middle mile however.

Ran on my own from 1k to finish and had less than ideal conditions so happy with my time. 2nd place and a new shinny PB of 17.49 and first sub 18 minutes.

Splits - 

  1. 5.40
  2. 5.56
  3. 5.49
  4. 24

Finished with another 1.5 miles for cool down so 6 miles in total today.

A.W
23/03/2013 at 14:15

Well done on today's Parkrun AW - particularly in those conditions - so congrats on the new PB! I'm pretty sure you and I live in the same ballpark area of London, as my usual Parkrun courses are Mile End and Finsbury Park; have you run either of those before? I had planned on doing the Mile End Parkrun next weekend, for a bit of last-minute speedwork.

I did the 'Yasso repeats' 10x800 session last night. Not as quick as AW's repeats on Tuesday, but all my 800s were between 2:45-2:55, and the workout as a whole didn't feel overly punishing.

23/03/2013 at 18:01

Well done on the Parkrun AW, that's a great time in the conditions. I'm pretty much snowed in here, and my HM tomorrow is cancelled, which is probably for the best since I woke up yesterday with a disgusting cough. At least now I won't be tempted. In fact, I'm going to have a glass of wine with dinner and just chill out. It might even do me good. 

23/03/2013 at 21:04

Steve - I am so jealous of your job! 

23/03/2013 at 22:59

Great parkrun AW in the conditions or just anywhere for that matter.

sorry to hear about illness CC2. It's great being here in Poland and a new country for me but with the work on world cross, normal very full time job, plus lots of extra work to cover area road relay cancellations, managed just 5 minute jog today - up and down the hill that will be used in the race - quite steep and won't have time to run now before Tues evening and even less sleep than normal but probably need a short break from running so may be blessing.

A.W
23/03/2013 at 23:04
Not run either Mile End or Finsbury Park Cookbox. I use Finsbury Park as part of maybe 70% of runs so usually dont fancy racing 5k there. I liked the Hackney Marshes Parkrun, would go again.

Nice set of 800's too!

You've not had the best of luck with snow CC2! Seems like just about every week since new year has been disrupted by the great British weather. Enjoy the wine and rest!
A.W
24/03/2013 at 07:46
Hi AW,
I've been following your thread but I must admit it all Chinese for me. Are you human? You must have the same conclusion for those at the other end of the 2h. I didn't read the VLM article but other reports suggest 20 years before a sub 2h, too many conditions to fulfill to obtain a few seconds, let alone 6 minutes.

Very impressive 23miler, your times show that you're really in control. Your intervals aren't Yasso's because Bart gives you a lot more recuperation time, Steve is a hard task master.

I'm hope for a sub 4h in Paris. I can't see why you should get a 30min head start, it should be the other way round ! I hope the conditions are right for you in Paris, Good luck. All the best.
A.W
24/03/2013 at 13:37

Hi PC91,

I know exactly what you mean, when I look at the quick guys running sub 5 or 5.30 minute miles for 26 miles I cant quite get my head round how that must feel!

I think it will be a while yet before a sub 2hr marathon, but that will be a massive milestone, on a par with the first sub 4 minute mile in my opinion.

What are the recoveries for Yasso's? Is it the same time as it takes for the rep? That would feel like far too long to me, I prefer the shorter recoveries, I feel like I'm getting more fitness benefit from shorter rest periods.

Good luck in Paris, only two weeks now!!!!

A.W
A.W
24/03/2013 at 14:02

Another run ticked off the list! Two weeks to go now, and looking at the next weeks schedule it feels like I'm properly in to taper time now!

17 comfortable miles done at an average pace of 7.45. I ran the first half with club members and then the second half on my own. First half was at 8 m/m average and then second half was at 7.30 m/m average.

Not really a nice day for running, cold, wet and windy again!

A.W
24/03/2013 at 20:35
That's funny. I had a similar run today. I was averaging 8m/m, running into the wind and then 7:30 when I turned round. I do hope it will be a bit warmer in Paris (but not to warm!)
A.W
24/03/2013 at 21:00

I too hope it will be a bit warmer, but not too much!!!

Here's next week.  

Mar 25:5 miles slow
Mar 26 15 x 400m in approx 80-85 total 7M
Mar 27 8M slow run at 8 min miles 
Mar 28: 7M build up run - starting at 8s and getting down to one sub 6
Mar 29: rest
Mar 30: 5M with 3 miles fastish
Mar 31: 13M steady in 7:30
week total: 45M

Edited: 24/03/2013 at 21:00
A.W
25/03/2013 at 09:08

AW, nice park run given the conditions! Would have been closer to or even under 17.30 without all the sleet and wind.

I ended the week with 21 miles doing similar time averages to Denis and yours. 54 for the week and the Achilles pain is long gone. Still, don't want to over do it so close to race day so chances are I will not go over 60 miles this week either.

Weather wise it looks like we're up for another week of feels like -5 with difficult windy conditions. Come race day we will not know how to run under pleasent conditions

A.W
25/03/2013 at 09:12

Nice long run Yasunaga, your right its not worth risking it so close to the race. Better to be a bit lower in mileage and get to race day fit and healthy!!

Just an easy 5 for me today, will head out in a bit.

A.W
25/03/2013 at 10:31

Though the below might be useful information/reminders but feel you will have all this sorted!   

Before you travel really think though your nutritional needs for the Friday & Saturday - you be amazed how organised with snacks before you go will make sticking to your nutrition plan so much easier. Put yourself in control of what you snack on  - just takes a little thought  & organisation.

Don’t eat out of boredom, eat to plan.

Do not try any new nutritional strategies; stick to tried and tested foods. Do not be tempted to try any ‘freebies’ in your arrival bag/goodie bag before the race starts.

 Do not be tempted at hotel to eat anything too different at breakfast, remember you have Monday morning to eat what you like!

Race day: You should still drink little and often before the start but be careful about drinking too much because of nerves. If have dry mouth just wet your mouth with your drink to avoid an early pit stop but The race eating strategies do not need to be complicated but the foods or fluid must be tried and tested prior to event.

 Post race – although you are not eating to refuel for next run you will  feel better the next day and protect immunity if you try and eat some carbs & protein as soon as you can. After race rehydrate also – 500ml as soon as you can can then sip for rest of day of fluid. If struggle to eat after race try sipping on a fluid with some carbohydrates in it such as a milkshake/smoothie/ice cream or a sports drink or cut food into small portions for example quarter a sandwich and just nibble on a quarter at a time (when no appetite large amounts of food can seem daunting so best to present yourself with small manageable amounts).

Here are some useful snacks with estimated  carbohydrate content that you can buy or travel with easily:

  • 6” baguette with generous spread of  jam or honey: 70-75g carbs
  • 200ml carton of orange juice and 2 slices of malt loaf (pre-sliced size) – 60g
  • 250g sorbet – 50g carbs
  • Fruit scone  with lots of jam : 45-50g carbs
  • 200ml of orange juice = 20g carbs
  • 500ml of diluting juice or squash = 35-40g of carbs
  • 1litre of orange juice  = 100g carbs (could have over day)
  • 1 crumpet and teaspoon of jam plus 500ml of isotonic sports drink – 60g carbs
  • 1 hot cross bun and 200ml carton of fruit juice – 45g carbs
  • Bagel and generous spread of jam or honey – 50g carbs
  • 1 large banana  & 200ml of fruit juice 45-50g carbs
  • 250g of fruit salad & low fat yoghurt (the sort of think you can buy at station pre-packed before you broad train) – 50g
  • 6 jaffa cakes  (52g carbs)
25/03/2013 at 10:38

Nice Parkrunning AW!

Sorry haven't posted for a while. Been stupidly busy with work and family commitments so struggling to find time to run let alone post!

Have been following, however, and soem great performances looking likely from a number of posters on here!

Enjoy Poland Steve - I can hardly believe we're still running in winter gear in the South east of England at the end of March.

Had a thoroughly unpleasant 20 miler all on my lonesome yesterday morning. Not sure I enjoyed one step of it but I suppose they are the ones that count come marathon day! Actually, i overdressed and over heated a little. Hat seemed a good idea when I set off!

Only 2 weeks to go for you guys - how exciting! AW you are going to nail it mate!

Edited: 25/03/2013 at 10:39
25/03/2013 at 10:52

Hi guys, some cracking running at the weekend and a great new PB to boot AW congrats.  I ran Eastliegh in the cold and wind, but too came away with a PB in 34:21 running a negative split, which fo rthose who know how I run is unheard of! 17:17, followed by 17:04.  Also was in the prizes with 4th vet and 1st vet team, always nice.

Ruth, I would appreciate your opinion on alcohol, is it worth stopping drinking (I stopped last thurs, to give 1 month to race day) and if so when is a good time?

25/03/2013 at 20:26

AW great PB in this weather too! You should be nicely set up for paris now.

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