How can I acheive a sub 3hr marathon?
Wenty, that reminds me when you mention the driving thing.
One time I managed to squeeze in a quick run straight before driving up north on business. That was definitely uncomfortable and, if I remember, I ended up sitting on one hand whilst driving to ease the discomfort.
The things we do for this running!!!
What sort of Taper do people on here advise - cut miles for last 2 weeks and keep pace up? or 3 weeks? What pace do people do in final 2/3 weeks?
Generally three week taper for me and keep the quality, although strictly speaking sometimes I've done the hardest run four weeks out (e.g. 23 miles incl. a few miles @ MP), with the final (easy pace) 20 miler three weeks out. LR taper might go 20, 15, 10 with weekly mileage 70, 50, 25 + race. Keep the same pattern of mid-week sessions but cut down volume in proportion, so I might do my longest MP run (13 miles?) a couple of weeks out, then a final couple of MP runs between 6 - 8 miles before the final week.
Final week would look something like:
Sun: 10M easyMon: 5M/restTue: 6 x 600 (i.e. pop down to track as usual and do an interval session of about half usual volume, quicker than MP but cruise rather than proper effort)Wed: restThu: 5M incl. 3M @ target MPFri: 3/4M easySat: rest
so should the pace be similar, quicker or slower than previous weeks?
Each session the same pace as usual, basically. In theory the further you get into the taper the easier each session becomes because you're running more and more within yourself as the volume drops. If you start trying to jog everywhere there's a danger you'll end up feeling sluggish, even if technically you've not lost any fitness. So by the last week, a final 3 miles at target pace leaves you feeling almost refreshed, and gives you a final reminder of what speed to set out at on the day.
A real mix of emotions this week for me.
74 Miles week which is my highest to date including;
Tues 8 miles @ 6:30 m/m which felt very controlled and a big boost for my confidence for a sub 3:00
Wed 13 miles lots of hills 8:10 pace hard but enjoyable
Today 23 miles @ 7:42 pace felt Sh!t all the way every miles was a effort-kept waiting for the "gliding sensation" never came- how can you glide with lead legs! to make it worse mild ITB pain for last 10 miles- infact on way home stopped car and did a further 2 miles just to see how bad the ITB felt after 10 minutes rest and a stretch- it did not hurt but did the 2 miles slowly.
I will now have a battle with myself to rest and slow for a few days just incase ITB is starting to be a problem OR get back into it with some pace and distance to help my fragile confidence, don't know why the 23 felt so back today- felt like stopping after a few miles but kept going and completed it just about in required pace so will take some positive from that BUT without any MP miles
I had a really bad 20 miler a few weeks ago but had come off a bad cold and chest infection and felt bad from mile 1 so i know where you are coming from runningeye. I had a bit of time off then felt really good a week later and felt good running 10 miles at 68 mins and felt i could go on and on.
Careful with the ITB - nasty stuff that! I had it once and crippled me for months.
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