For anyone trying to crack the 3h15 barrier anywhere in the world
Good luck all racing and LSRing.
Scooby - are you a dirty stop out or an early riser?
he's probably up early to sniff out a scooby snack
Less of it. Early riser, I did however see a few staggering out of a few bars at the start of my run.
Plan was 16 with 12 at PMP. Bit of a mixed bag.
I ran 13.1 miles (21.1km) at PMP but I came in at 1:30:30. I was bang on sub 3 schedule for the first 14 km, but I suddenly dropped 8 seconds on the next km and just could not get it back. I seemed to be working hard from the second km, which is not good. I added an extra 2km to my warm down, to give a total of 20.36 miles in 3:32 for av pace of 7:28 mm. My longest ever week 72 (beating the previous 2 weeks of 71 each) and now six runs of 20 miles or more bagged.
All in I am slightly disappointed as it was a lot harder than I would have liked. No way could I do much more at that pace. However, as a defence I did run the entire 21.1km on a 1.1km flat stretch, run 1.1 turn around and do it again (19 times). This did not help the pacing or the mind, plus I believe it cost me 2 seconds each turn.
Scooby - Don't beat yourself up, as that is a really tough session to nail in training. I say well played, son.
As for me, a poor performance in the Corazón de Asturias HM. In short, my target (1:24) was, in hindsight, unrealistic given a long lay-off and a couple of extra kilos. I should have gone for 1:26-1:27.
As it was, I went off too fast (first 3km in 11:41), struggled in the hilly middle section, managed to calm down a bit and run better til 9-10 miles when I threw up my gel. The wheels didn't totally come off, but were wobbling. I did actually rally a bit for athe last couple of miles and put in a decent finish for the assembled masses, but 1:29:16 is a poor result for me. To cap it all, my nipples bled like bu**ery.
I think I'll call it 13.1M @ MP minus 25 secs. That sounds better, doesn't it?
In all seriousness, I definitely need more races to sharpen up. Trouble is, there are only 5 weeks to go til my marathon.
Oh dear not nice to see Scoobs and Ant unhappy with their runs.
Scoobs - that's at the end of a big week and still a great session even if you feel a bit disappointed. Not an ideal route either.
Ant - brilliant MP -25 session from you. The marathon will be no problem after that. Hope the nips heal quickly....
Cross over day today when a few running friends doing a marathon for the first time and building up long runs and a few of us old hands not doing a marathon but liking Sunday long runs met up to do a 16 miler. Probably will be as long as I go until late summer. Came out in a few seconds over 2 hours (2:00:11 to be exact) so nice to get in a chunk at 7:30 pace.
Will read back in a mo, but quick Bramley report (c+p from Facebook, which is very lazy of me...): 2.24.37. I can claim 5s for getting stuck behind the sodding sweeper van (it was at 9.5M, I was at 19.5M before the wisecracks start...) but the main thing I learnt is that running races progressively is really fun. 7M @ what was supposed to be 8.05s but came out a bit faster; 7M at what was supposed to be 7.25s but came out a bit faster; 6M at what was supposed to be 6.45s and came out pretty much bang on (the good news had to end somewhere). Overtaking all the way And thanks to whoever it was (Stuart from the sub-3 thread, maybe?) who shouted 'chick him, Jools' at 19.9M. Naturally, one obliged
Sorry I didn't hang around to meet people, but I realised I could get the 13.14 train rather than waiting for the 14.14, so scarpered quickly.
Scooby: I wouldn't fret about 30s dropped when doing a MP session alone. they're an absolute killer, second only to tempo runs solo as my pet hate.
Ant: it'll have blown the cobwebs away. I was surprised how much easier 6.45s felt this week, even though they came at the end of another big week and a LSR.
Wow, AR. Fresh legs or not, that is a stonking run. Sub 2.50?
Wow what a difference a week can make.....after last weeks long run, well last few have been a struggle tbh.
So friday i did a 62 mile road ride just to keep the legs spinning, i thought today i would of paid for it how wrong was i.
Did the first 11 miles fairly pedestrian as the sister came along, after she peeled away for home i just progressively cranked the pace thinking i would plateau after about 18miles. Nope felt strong all the way if anything getting stronger, did mile 20 in 6.40 pace and felt like i could of hung on to a few more.
8.08 min/mile for the whole run and another solid 45 mile week, me one happy chappy today.
Same again next week.........
Scooby - top work there, that PnD run is hard, I wish it was 12 at marathon effort rather than MP though, 9 weeks out is too soon to know your MP. It's bagged and you averaged sub3 pace 9 weeks before you need MP. Its done, move on.
AR - you weren't running on fresh legs, you still had Wokingham in them, which makes that 2:08 pretty impressive. FWIW I'd say that you need an easy week or two now after the last 2 weekends.
I've just committed to run Stratford Marathon on April 28th. Paid up and all that stuff
That counts as a spring marathon doesn't it?
I suppose I'd better think about training.
After a two mile warm up I stole Jools' paces for my progressive 30k. The first 10k was supposed to be 8.05s but came out distinctly faster due to it being largely downhill with a tailwind and having company to chat with. The middle 10k was supposed to be 7.25s, I may have been a tiny bit slower on average though, it's all very up and down in the middle and it's difficult to gauge the effort level. The final 10k is essentially the first 10k in reverse - so all uphill and into the wind. If I work out the average pace over that full 10k I'll probably be there or thereabouts, but none of last 6.2 miles were actually AT marathon pace. One was probably as slow as 7.15, while the last 1.2 were under 6.20. A painful ploddy cool down gave me 22 miles for the day. Beautiful sunny day for a long run in the countryside, even it it was a hilly one!
AR - flipping heck, speed merchant!
Jools - glad yours went to plan too. Thanks for working out the paces
Great pacing runs from Jools, Speedy and AR. Its been a lovely day for it.
SJ - I know those roads and they are quite twisty and busy but there always seems to be quite a lot of cyclists out. Are the cars kind to you?
Blisters - congrats on signing up for a spring marathon.
Moof/Carb - nice long runs.
Jools - think you met my friend AA from the sub 3:30 thread? She said you were going well. I should try and tempt her on here. She ran just over 1:30 HM last weekend and did a really fast second 10 today. In fact there are 4 or 5 of us ladies on the sub 3:30 who will be aiming for 3:15 or thereabouts in April. Poacher might have his hands full.
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