Flat footed v Vik W
I shall be following this thread
if you don't mind
Well done Vik! I will be following the thread, and (very probably) following you home at Brighton.
That'd be an awful lot of rock, kk - what would you do with it all? would swiftly become!
Right then...so many questions!!..Is the ultimate sub 4.30 plan a RW plan?, when did you start it, average weekly milage, What and when were your last 10k and HM times? Do you run with a club or on your own?
I think that will do for starters.
It's ok i found the Ultimate plan...can't get into it mind as its in subscribers bit though!! Have you got it on excel or like?
If that plan is working for you then i would definatly not look to change it, maybe tweak it but we'll see.
Another question do you record your runs anywhere/use a garmin or alike, which will show splits/pace.
As Meldy has pointed out i'm running Brighton as well, havent concentrated on marathons for a few years but do have a best of 3.15, hoping to get around 3.45 this year...like you i hate it being warm, would much rather run in a minus 20 blizzard.
Of to work for me...catch up with you soon
Wow- 3.15 for a marathon I'm in awe!!
Welcome Spence- good to have you along!!
Tracey and Helen- definitely see you at the start line and even more definitely in the pub afterwards
KK- sticks of rock all round I feel, just watch the teeth i lost a crown just after Brighton last year indulging in a stick I was not happy but my dentist undoubetedly was.....
Len- you'll love London I still get goosebumps thinking of it- I'll be at Mudchute so will give you a big cheer!!
Waves to everyone else
The plan seems to be going ok- last year I used Shades 3 run a week plan which really worked for me but this year I'm aiming for 4 runs a week!
I have a garmin and no doubt will bore you all senseless with data
I run on my own but would love to join a club but the mental hours at work mean I havent got round to it yet!
My half marathon PB is 2.13 set at Brighton Half last year
10k PB is 1.02 but havent raced a 10k for about 2 years- but am looking forward to finding one to take part in soon!
Right im going to try and get my plan up onto some kind of googledocs or something but bear with me as technology isn't really my thing.....
but this week I have
4 x 800m intervals with 200mrecoveries
2 mile tempo run
5 miles- and the plan says aim for sub 44
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