keggsy I really think the key is a load of long runs lots of 22m runs I'm sure would help I've done 3 marathons and the more miles under the belt the further in before I start having issues that slow me down.
Sra, as Bam says that's dedication My plan has an easy 3 miler xmas day and a 9 miler on Boxing Day - both doable methinks.
booktrunk, were your 22 milers for the marathons or Ultra? I've thought about going over the 'standard' 20 miles and do believe it helps, mentally as well as physically. You of course go the extra mile being an ultra runner now
Bam, good luck with RUN Brighton, am sure it will help I see the odd runner here but they all seem faster than me and no running club. As for speed work, I did none for my first Marathon but this time going to try 1 80% MHR and 1 MP run each week in training if I can keep it up
lol Bam and yup, boxing day may be taxing Whilst I understand the benefits of running in a group I do like running alone and sorting life stuff out. I no longer listen to music whilst running after I 'met' a fully laden log lorry on a bend on a forest trail and decided it was safer for me to leave the road than him
As for Nutrition, am guessing that's a personal thing? On my only Marathon thus far I did feel nauseuos afterward and put that down to the Shot Bloks though had trained with them.
Running on Christmas = more food, less sitting around making small talk or watching crap telly.
I can't see any problem with Christmas Day being a rest day. I have a race on the Sunday 29th anyway.
Bam, what races have you done before? What's your longest run?
I would concentrate on just getting your long run up to 13miles first with a few runs during the week building up to 5miles. Once at that level introduce speed work.
There is some evidence that running for longer than 3hours on your long run isn't beneficial. It's better to run consecutive mid length runs over two days. Say a 10mile then a 16mile.
I've tried that TimR! Both running over 3 hours and doing back to backs - neither got me near 4.30 .
I think I've come to the conclusion that my training probably has too many junk miles in it. My plan for Barcelona doesn't start for 3 weeks or so, so until then I am going to try to run faster so that my "easy" runs should be faster than they currently are - I think!
I'm running my easy miles at marathon pace.
Although my LSR pace for New Forest Marathon was just under 10:00/mile. So I was doing 20miles in under 3:10. The New Forest trashed me and spat me out at 17miles on the day - I had run well for under 3 hours, but the last 10miles took nearly 2hours. Heat and hills (That's my excuse).
Bam, I think I probably had a few more Bloks than in training - will try more on my training runs next time I did no speed work for my first Marathon and trialling it for my second - after all 26.2 is more about endurance than speed to begin with imho.
Tim, I've also heard the MAX 3 hours idea however for us slower runners I don't agree and believe the (rather random) 20 mile target gives the slower runner a bigger physcological boost? I'll be doing up to 10 miles at pMP on Saturdays and up to 20 on Sundays - will see how I get on with that.
Keggy, what's your Barcelone Plan look like and does it differ much from previous Plans?
The mileage is a lot less! I'm hoping that I won't feel so knackered throughout the schedule *fingers x'd*. Previous plans had me doing 50+ miles some weeks but I think this one tops out at 40 which sounds quite a luxury. My main problem is my head during the actual race - I love the structure of a training program but my race head tends to let me down so I'm hoping to fool it next time.
Bam86 wrote (see)
Tim - I've done 10k's, half marathons and brighton marathon before but that was 2011 race so it's been a while. Out of interest why would you wait until built up to 13 miles before introducing speed work?
I was just looking at it from the view that 5miles was the longest you'd run and were a beginner. Getting a good base mileage in your legs and being able to comfortably run 8 miles before you start to add in speed sessions which will typically be 6+ miles if you are doing properly targeted marathoin speed sessions.
I can't see any value in doing a tempo run of less than 10miles including warm up and cool down.
It's my blerch every time - http://theoatmeal.com/comics/running
blerch is for wimps looking for an excuse... There is no excuse, keep one foot going in front of the other and sod everything else :0 There are facts like.. I didn't do enough long runs to keep going at the same speed.
(mind you i'd love to be 7 minutes quicker, 4:36:59 last time).
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