Sub-4hr marathon at VLM 2014, a blog for RunningRed
Hi Red, was good to see you this morning and catch-up. Hope the post race refreshments went down ok. Wednesday I am picking Mrs B up from Leeds Bradford Airport at 7.30. So unless you can start at 5.30 I'm snookered.
Hi Brian, I thought I might manage to leave work early but I cant so will have to miss intervals.
Proposed plans for this week -
8-9 miles tonight - 9 min pace or quicker if I can. Running with Jeremy who wants a 'slow' run so his slow should be my MP?
Wednesday - Intervals
Thursday possible club run/ distance TBC (Medium or short depending on route)
Saturday - Parkrun
Sunday - long run 18 miles will try and slow pace down with the aim of upping the pace for last 3?
Peco catering was a success, apparently the best spread of the season!
Hi Red, Congrats on the catering!!!
Not to worry on the intervals front. I'm sure having had a go already you will be closer to the mark this time. Silly question.... do you have your garmin set to lap pace as opposed to current pace? If you have it set to lap pace and hit the lap button before every hard segment, I can't see how/why you could go wrong?
Great idea running with a bloke who is quicker than you. Test him. Tell him the pace you want to the second, and if he fails, poke him in the eye! Or maybe the hip
Sunday - yes make a conscious effort to make it progressive. Give yourself a reasonable chance by setting off slowly. Think of it as a 3 stage run, something like:
5M easy (maybe 10-10:30m/m), 8M moderate (9:15-9:45), 5M ~ MP (8:50-9:15).
This is only a suggestion. You might want to split it differently, according to the loops/route you have planned. Try and ensure you (at least) finish on a flat bit as your target race is flat.
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