2012 Marathon thread - Page 16 - Training

Teknik

17/12/2011 at 16:24

Hi Loulabell

I think I'd listen to Spoons, and set out at 10m pace. If you're ok by mile 20 (for which read you're not sobbing over random strangers) you can try to pick up the pace. How many weeks to go now?

loulabell

17/12/2011 at 17:27

its on jan 22nd Tekniklaus...tomorrow im going to try and slow up a bit

Gobi

17/12/2011 at 17:42

Tech - 4 attempts at 4 hrs failed. 10 min miles for steady. Maybe time to slow down and improve your aerobic engine.

Lou - the fact you don't think you break 4 hrs tells me you need to slow down as well.

Double long run weekend for me, first run of 3hrs done and will run for 3.5 hrs tomorrow.

Todays was MP + 60 average but had 2 sections of slower running and 2 sections of faster running. Did some testing of a new GEL and Hydration strategy and put some miles into my planned race shoes for next season.

loulabell

17/12/2011 at 17:46

im trying out different gels too..i dnt think the one i tried 2 weeks ago made a jot of difference

Teknik

17/12/2011 at 17:58

Gobi, thanks for the advice. Question: if I can handle the plan (I'm going to follow P&D 18/55) at 10' pace for slow days, how will slowing down improve the aerobic capacity (unless you meant slower but more miles)?

Gobi

17/12/2011 at 18:38

Tek - my gut feeling is when you are getting tired you are NOT running aerobically but are crossing that line. Not sure how long you do those long runs but thinking in time rather than miles may help you slow down a little.

Not saying you should run slow all the time but you need to know when it is time to work hard and know that easy is easy.

There is no way I would run easy as MP + 60

I often run at MP + 2 - 2.30

Teknik

17/12/2011 at 19:06

Thanks Gobi. My issue is that my pace/distance graph is really much steeper than most - 6'45" for 10k, 7'50" for Half M - 10'00" is slow (for the long runs)...although I get your point on the Easy days.

Gobi

18/12/2011 at 07:21

Tek - BLIMEY, mine from mile to marathon is only 66 seconds

how many miles do you do?

I'm off for a run

Teknik

18/12/2011 at 07:32

I think that historically I've not done enough mileage, and not done enough long long runs...so this year I'm sticking to pfitzinger. The plan averages 45 miles pw (excluding race week, including taper and a cut- back week every 4 weeks). Peak is 55 m.

BTW you can add another 60 seconds to the spread if you go down to my one mile time...

Spoons.

18/12/2011 at 07:38

6:45 for a 10km
7:50 for a HM?

My 10km is 6:50, HM is 7:10

Sounds like you have some good speed but really need to work on your endurance. Lots of slow, easy miles.

Last year I trained for a ultra + 4 marathons in 4 days by running 6 days a week, only doing 1 speedwork session. All the rest was easy jogging. I did around 50 miles per week. This worked fine and got me through the marathons well. What surprised me was I completely smashed all my shorter distance PBs as well.

Teknik

18/12/2011 at 08:14

Teknik

18/12/2011 at 08:22

Sorry..don't know why the last post was sent again....

Thx Spoons...your look of horror will increase when you realise that I can't hold onto a 9'09" marathon pace. More miles....and I'll be dropping all the speedwork this year.

loulabell

18/12/2011 at 15:50

i have never done speedwork- i just go run

No Pain

18/12/2011 at 17:41

Just over 20 today.
Only speed work I do is tempo runs and half mile intervals. You can keep your 100 to 400m stuff.
Build a solid base and the speed will come build speed and not endurance and you will run out of steam towards the end, simple........

loulabell

18/12/2011 at 17:43

No Pain wrote (see)
Build a solid base and the speed will come build speed and not endurance and you will run out of steam towards the end, simple........

that sounds good to me

..ive done that for past year and find on shorter runs im faster because ive done distance more