RunningRed Sub-4 with Brian.

Sub-4hr marathon at VLM 2014, a blog for RunningRed

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19/12/2013 at 14:32

We now have a base to work from. I know you are up to 4-5 runs, for 25-30mpw with a long run of 10miles. If we start from 6th Jan, that gives us 14 weeks to work with. The concept will be working on the component parts on a week-to-week basis. ie. No schedule set for longer than one week at a time, and not moving on till the required sessions are complete. Using your 10k pb of 53:09, this translates to a marathon of around 4:10.

So first things first, work on getting the 10k down to 50mins....

Edited: 19/12/2013 at 15:40
23/12/2013 at 08:50

RunningRed, How did the week go? Did you get a long run in at the weekend?

The stormy weather looks likely to continue. The times will be hit hard and slower than normal. But try and maintain the effort levels. 

23/12/2013 at 12:03

Just back in from "long" run, shorter than planned but I think this is the week of low or lower expectations! Miserable out there esp for last 3 miles running in a wind tunnel. The positive is, I went out and managed 10 miles through the wind rain and puddles.

23/12/2013 at 15:18

RR, If you can get out in those conditions, you can get out in any. Presumably you don't normally run long on Mondays? Are you doing the club run tomorrow night? What are your plans for the rest of this week?

I need to get a feel for when you run, and what intensities.

23/12/2013 at 17:38
I'm in Ireland until next week which is why I ran long today. Tired from travelling which is why miles were lower than planned. This week will not be a normal week. Planning 5/6 miles tomorrow. Another run on Thursday and hopefully something on Saturday. Club run next Monday, Will is leading so it should be interesting!!
24/12/2013 at 08:30

Red, Keep posting your runs please. I hope to be there on Monday, so we can catch up properly.

Have a good one!

24/12/2013 at 16:50

5.2 miles, 9 minute pace. Much better run than yesterday, not as much wind.

Happy Christmas!


26/12/2013 at 12:01

Run abandoned after 1.75 miles - Bambi conditions didn't want to risk it ????

28/12/2013 at 13:11

7.6 miles, 9 minute miles.

this weeks running total 24 miles. No proper "long" run until next weekend, 8 hours on a boat tomorrow. Positive note I did manage to get out 4 times, inspite of the mince pies, Christmas cakes puddings etc.


31/12/2013 at 09:38

5 miles, Monday club run. "Undulating" 8.5 min miles. Couple of long step drags . It felt slower as effort was required. Think I'm getting a cold, or it's marathon training hypochondria setting in early!

01/01/2014 at 16:24

5 new year miles, average pace 9 min miles but it was a messy run. First mile 8.4 and last mile and a half 9.4 but it was up hill in the wind and rain and I won't be feeling "delicate" on my next run!

02/01/2014 at 11:14

RR, Hope you had a good holiday over the water, and Happy New Year!

Clean the slate and here's to meeting your goals....

Xmas was a wash out for me, but got back to it on Sunday with a club run of 1h50. Just glad to get the festivities over with.... now to tackle the 6kilo baggage.

03/01/2014 at 10:47

Red, post your plans for next week as far as when you can run, club run etc. and I can try and give it some structure.

03/01/2014 at 13:51
Hi Brian - plans for next week are club run on Monday as I'm leading. Pilates on Tuesday. Solo run on Wednesday, club run or track on Thursday. Rest Friday, Parkrun on Saturday and long run on Sunday. So other than Tuesday and Friday I hope to be doing something running related!
5.8 miles last night 8.4 min pace with 1.2 metre slow climb up to Baildon and then a lovely free for all down hill. Give me down hill any day. RR
05/01/2014 at 13:07

RR,  Thursday if club run try and get 20mins at target marathon pace. Track would be ok too, but try and stick to longer reps at no faster than 5k pace for now. Parkrun is ideal for getting a tempo run in. I think you are up to 2hrs for the long run? Make the long run very easy paced (TMP+1min - TMP+2mins), say between 10 and 11 min miles.

05/01/2014 at 13:23

Hi Brian, Weeks total 36 miles - 12 miles this morning average pace 9.5 min miles. Don't feel too bad either as it's my longest run since last years marathon.

Parkrun yesterday was a bit slow but there's always next week to try and get sub 26 again. I ran down and back from the park but I think I will drive down next week and do a couple of laps as a warm up. Running down adds 3+ miles and I think it would be better to save the legs for Sundays long run. 

I was out for just under 2 hours today. Pace felt comfortable, no sense of effort. Slowest lap was when I bumped into Simon Pass!

Last time I went to the track I did 300x8 at a 7.3 min mile pace - if I go what should I aim for, best 5k is 8.2 min pace. 300 or 400 x ??


05/01/2014 at 14:09

That's excellent! I think 5k pace is right for longer reps eg 1k upwards. If you do the shorter reps, I would aim for 15x200, 10x300 or 8x400. These will naturally be quicker than 5k pace. The idea is don't overreach at this stage. The reps sbould be fast but controlled,  and you should always feel as though you can do another one at a similar pace. As regards the long run, I would aim (I am aiming) to add 10mins on each week. Your idea for parkrun is a fair one. No pressure to get more miles in, the main thing is you get some faster than MP running in.

Edited: 05/01/2014 at 18:43
10/01/2014 at 08:50

Hi Brian - the week so far.

Monday 5 miles club run 8.5 min miles. Would have been a bit quicker but I ran the last bit with a club runner who slowed for the last mile. I usually push it on club runs as I know I get to recover when we re group.

Wednesday 6.3 miles, non stop. 9 min miles. Splits range between 8.4 and 9.2 don't know if this is good or bad?

Thursday track session, 1st since July. 300 x 9 (gave up on 10th!) although I felt fine when we'd finished so I could probably have managed it. Spilts - 7.05, 7.06, 7.12, 7.02, 7.06, 7.16, 6.58, 7.09, 7.16, 7.25 - I don't know if this is what I should have done plus how do you make yourself run at a specific pace? All I did was push it and that's the result. Wednesday nights run I set off running and ran 6+ miles .


11/01/2014 at 08:40

Hi RED, Great week so far. 3 runs with quality. Breaking it down into the training components - Monday is tempo (HM pace), Wednesday is MP, Track session is working the VO2max (speedwork). Hope the long run goes ok.

I think maybe lengthen the Wed run gradually, and make it 2 paced. ie. start off slowly, the middle bit can be MP, and then end slowly. The only risk is that this may impact your speed session on Thurs. If it does, we may need to rethink.

As far as the track session is concerned, the pace of the shorter reps should not concern you too much. These are good for leg speed and form efficiency. And are good for sharpening yourself maybe in preparation for a race.

Hopefully you can progress to slightly longer intervals, maybe 400s or 600s and then these will start to resemble mile or 3k pace.

12/01/2014 at 13:14

Miles for the week 30.9.

Managed to equal Parkrun PB from end November 25.56, so pleased with that but it was hard. Did 13.5 today average pace 9.49 min miles - last bit hard but think it was more in the mind as legs feel okay now and it wasn't a flat route - Leeds Rd to Rodley roundabout and back with a loop round the village at the end to add distance.

Plans for this week - club run tomorrow, 7/8 on Wednesday,solo run like last week non stop unlike club sessions, club on Thursday and Brass Monkey on Sunday so miles should be comparable to this week but no formal speed session other than pushing it at club sessions


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