sub 4 hour group,if anyone wants to get together

all welcome

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05/03/2013 at 22:22
Just been reading the race feed back from folks that did bath hslf, sounds like quite a few folks had a distance of 13.24 miles on garmins, coincidentally, the same distance my garmin clocked..... hmm.
05/03/2013 at 22:57
Races are always over, aren't they? To make sure they're not under sort of thing. Silverstone was 13.35 on my watch...

Fido this seems like a very grand plan. Very psychologically appealing. I might try that on race day. But 6.2 miles won't feel very short at the time, I know that much!
05/03/2013 at 22:59
Scott courses legally can measure a little long. Think as much as 0.1m. Garmins aren't that accurate especially with any looped or curvy courses.

Khan great race report. Notice you did race a bit , went off fast first half and then slowed down per mile.
Be very careful doing half last weekend , 20 miles this and half after that. Really could tire yourself out for VLM.

Might be better to do 12ish this weekend drop back a bit and do the half with some mile before and after to make up the 18-20. And slow.

Fidos Comrades steady pace run inspired me.. Even or negative split is the best tactic by far.
06/03/2013 at 07:06
I'm sposed to be doing 20 this weekend then 20 then 22 (zoicks!) Then taper...

pump hard work last night though I did take it easy. And only 3 mile run..
06/03/2013 at 07:38
Ikle Less really is more.

20, 20, 22 consecutive weeks is way too much. Each will drain you and leave you progressively more tired.
You need 3 weeks taper too as well.
Ditch one of the 20s or drop it back to 12.
06/03/2013 at 07:51

Thanks for the all the ideas! I'm going to test out my camelbak again this weekend and see how I go, it usually has work clothes in it and no bladder.. things might change when I use it properly  

Slack Susuan - I'm in South London, though my long runs are stretching all over the place at the moment. I'm trying to keep them interesting, I don't take well to laps! 

Finding it hard to get back in to the training since Sunday, I have funny little aches all over the place. Cycling to work today and might fit in a little 5km over lunch, but will see how it feels.  

06/03/2013 at 08:00

Scott - Sounds like our running club with only 2 people.

Struggling to get proper runs in this week with my youngest doing a pantomime over the weekend (lots of dropping of and picking up). Managed to get out for a quick 5 miles last night (if you can call 41min quick).

Negative splits are definitely great if you can set of at the correct pace. 2011 Chester went through half way in 2:15 and finished in 4:24. Mentally it was great for the last 10 miles as i was just passing loads of people. I remember thinking that I never saw so many people walking in a marathon but then realised that i was normally one of them.

Hopefully get out a couple of times before the weekend and will probably have a run with the wife on sunday with extra tagged on at the end to get time on my feet.

 

06/03/2013 at 08:23

Yes, I did so much overtaking on Sunday. Def a good feeling...

06/03/2013 at 09:59

(Cough) Speedy Ikle.. Over taking.. You mean when you told us you weren't racing? Hmmm.

Also see post above. Brighton is April 14th - so last long run of 18-22 miles for most people (3 week taper) would be approx March 24th (a particularly fabulous date... ), even the week before is reasonable. 2 perfect long runs this weekend and fortnight later are much better than 3 average, ones that leave you drained.

Main aim now is to get to the start line in one piece - without hurty knees or other aches caused by too much mileage. You can still do 10-14 mile runs, medium long runs @ MP and speed work in the 3-4 weeks after.

06/03/2013 at 10:26

frc, I am glad you say that about less is more, my next two weeks are both 18 and then 20, last weekend was suuposed to be 18 as well.  I won't be g oing up to 22 according to my schedule, and I never have.  When I keep reading 22 for others I keep getting worried. Sticking to my schedule though.

06/03/2013 at 10:27

that should say 18 then 20 for next two weeks btw.

06/03/2013 at 12:02

Yes FRC right as always. I was not racing as much as I could have, that's the point. And I think I mis-read my plan anyway. Will follow your advice. Do not like speed runs either. Am glad that all my hill running is done. I did loads of that. Need to do 7 easy this evening. Just that. Easy.

06/03/2013 at 12:03

I think that the good thing about 22 is that is really is nearly 26.2. But I know, that's what's bad about it too. =)

06/03/2013 at 12:30

Wabo - My schedule has me running 18 this week, 20 next as well. No sign of a 22 and I'm pretty happy to keep it that way at the moment.

I haven't gone for my lunch time run, instead I am on here and eating soup. Maybe after my cycle home.. the shower at work is broken so I couldn't wash my hair if I went for a run. Good enough excuse?

I overtook quite a few people towards the end of Bath as well, made me feel like a champion.

Ikle - Impressed that you did loads of hill running. I haven't been so good following such instructions on my schedule. Hill run/ pace/ intervals have all been replaced with 'just run the distance on the sheet.'

06/03/2013 at 12:56

The hardest thing about doing the 20-22 mile runs is the time it takes to do your runs.

Will try to get 4/5 runs in of between 2:45 and 3:00 (maybe a little more if i can) before the marathon.

06/03/2013 at 13:51
There was a recent post on McMillan that just advocated time out running and on feet not specific distance. If someone is out for 4-5 really doesn't help them. 3-3:30 at most including breaks for loo & drinks maybe is plenty enough.

Also our english liking for getting to 20 miles plus is just because its a round number. Europeans work in km so quite happy with 30km which is only 18 miles.

Achilles still a bit sore but stretching and warm up seems to loosen fine. Last night w/u mile, then 3 m @ MP - 15s.. To arrive at running club then a great fartlek at top speed (5:25-5:55). 10 quality miles done. Heel all fine.
06/03/2013 at 16:04

Yes 18 was my max in all other maras. (Heh. I say all) I think that a longer longest run is psychologically helpful because you know you are near as anything to full distance. Quinn agree with the time element.

06/03/2013 at 17:13

According to McMillan my marathon pace is 8:39 based on my 1:47:45 - well under 4hrs! Are they just being crazily optimistic?

06/03/2013 at 17:50

Hello all nice to see some new people

Sorry all not read back bit hope all are OK. Been out for 10 today better than Sunday but a long way from recovered. I HAVE to slow down or Im not going to make the start . Rhyder 20 next Saturday so going to take it very easy until then

06/03/2013 at 17:51

Khanivore- Honest answer would be maybe the weather will be a big factor. Which Marathon you doing?

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