Sub 3h15

For anyone trying to crack the 3h15 barrier anywhere in the world

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01/10/2012 at 21:58
Sounds like every Monday back at work OO! I generally feel fairly fed up in the lull after a marathon - after working for something for so long and then it being over can be a bit depressing. The only thing I've found to alleviate this is having the next race(s) already booked and in focus.

Haven't had the same for shorter races though.

Been for sports massage tonight and had my foot taped up - feels wonderful
01/10/2012 at 22:09

Taper madness? What taper madness?

*out, out damn spot* *wash hands, wash hands*

*where's the first defence?*

02/10/2012 at 06:46

Bike It - that's great news.
SJ - sounds like a good massage.
Tapers seem to be very difficult to get just right; hope you all find the right balance this time round.
I did another slow 6 miles with half a dozen strides this morning. Looking forward to having a blast at parkrun.

02/10/2012 at 08:46
I have decided to taper by cutting back the miles and using the time learning to dance gangnam-style. Should be good for core strength.
02/10/2012 at 08:54
A general question. What pace do you guys run the multiple recovery runs in the PD taper, relative to MP?
02/10/2012 at 09:19
DM-I ran my recovery runs using a heart rate monitor keeping it below 75% of max heart rate. This works out for me to be about 8.30 min mile pace average, my MP pace on race day was 6.56 m/min. (Dam! Still Pi$$es me off.)

I never followed the P&D taper as it looked too many miles to me, but what do I know. I did move away from the program the last couple of weeks due to a few niggles I had picked up.
It will be interesting to see how you get on following the full taper, if you are, as you've religiously followed the whole programme so far.
02/10/2012 at 09:21

DM - I never did the double recovery runs (or completed the P&D schedule for that matter), but generally, i.e. for a single recovery run, I do them at MP+20% or slower depending on how my legs are feeling (not that I really know what MP is either). Sorry, that wasn't much use, was it?
x-post: Moof's 8:30 m/m is MP + 22.6%, so we seem to agree.

Edited: 02/10/2012 at 09:29
02/10/2012 at 09:36

DM. recovery runs, both single and double, should be at the same recovery pace.

Taper is all about doing less and not more: you can't over-taper, you can over-train.

02/10/2012 at 10:33
Thanks guys. I've done most of my recovery runs in the programme around 8.45 to 9, so I'll stick with that for the taper. Still undecided on MP! Trained to sub 3 but worried! The course has a challenging hill at mile 6 which is repeated at 18 as two laps. Getting the self doubt gremlins already. My first marathon so may go with caution! But saying that I don't want to leave time on the table
Edited: 02/10/2012 at 10:34
02/10/2012 at 12:05
That hill won't be challenging at mile 6 but it will be at mile 18 if you over cook things.
02/10/2012 at 12:37
"DM-I ran my recovery runs using a heart rate monitor keeping it below 75% of max heart rate. This works out for me to be about 8.30 min mile pace average, my MP pace on race day was 6.56 m/min. (Dam! Still Pi$$es me off.) "

Hey Moof - I'd bite your hand off for that pace in 3 weeks!
02/10/2012 at 12:46
7, 7.10, 7.20 are all great paces, but 6.56 no, it's too close to 6.51 to leave me anything but a little frustrated. Too close to the next bench mark.
02/10/2012 at 13:18

Poacher: I should put you in touch with a friend of mine who spent most of last night posting youtube links of various groups performing said style (Navy Seals, prisoners, etc.) on Facebook.

02/10/2012 at 13:27

The Thai navy version is very drole.  Have now perfected the "invisible horse" element so time for a run

 

02/10/2012 at 18:17

10 at lunchtime in 71, making progress

02/10/2012 at 19:31
Used HR monitor for first taper run tonight (7 mile recovery). Ran at 75% of max HR and came in at av 8.20 pace. Seems about spot on. Felt like a really relaxed run and enjoyable.
02/10/2012 at 20:13
6 hilly miles for me tonight, hitting the inclines hard as I'm running Henley half marathon in a couple of weeks and that has a big steep hill at mile 9.
02/10/2012 at 21:47

Last intervals sesh tonight, in a howling gale and intermittent downpours. Lovely. The splits look like they're all over the place, but the effort level was about right (after the inevitable too slow first one), the pace just varied according to weather it was blowing a gale or gusting up a hurricane down the back straight. 

KR - I seem to recall Steve scheduled you a session in race week of something like 8 x 200m @ 5k pace, am I right? What were the recoveries?

I do recovery runs at 8.27s on the treadmill, or whatever comes out of my legs on the roads (usually 8.20s - 8.50s depending on the hilliness of the route and the state of my legs). 

03/10/2012 at 00:27

Not sure on that without checking my notes at work Speedy, will check it out tomorrow. Most of the recoveries were quite short from what I can remember.

Glad you've signed up for another Comrades Bike It.

Nice lunchtime 10 miler PMJ, was it all steady pacing?

Tough track session tonight of 15 x 400m reps in av of 1.19 with around 40 seconds recovery in between. Just like Whitney Houston, I saved the best till last with a 1.16 last rep. Going to feel it in my legs tomorrow!

03/10/2012 at 07:26

8 mile recover y plod for me- it was wet!

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