2012 Marathon thread

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18/12/2011 at 18:06

Lots of good debate and even some running on here

16m for me today- easy pace (pMP+75 to +90). Really pleased as pace is around 30-40 secs faster than same effort was a few months ago 52 secs between 5k and mara PBs for me Not sure whether that's good, or I need to sort my 5k time out- LOL!

18/12/2011 at 18:21
13 miles for me this morning a bit slower than usually but to be expected after the hardest xc in my running career on Saturday.  7.5 miles with some crazy hills and up to my knees in mud.  All good fun.  For some reason not too many ladies braved this one...
18/12/2011 at 18:33

Jason: my 5k to mara pb pace spread is 327 secs. Getting it down to 252, compared to your 52, now sounds like a walk in the park....FML 

Mon: good weekend! Where was the xc race?

18/12/2011 at 19:05
Loula - you've got bags of time for improvement. I would do some speedwork though. Even if it's "just" tempo runs like NP. Personally I like mile reps in marathon / ultra training. I agree with NP though. 100m reps are more for shorter distance stuff..... Enter Gobi to disagree?
18/12/2011 at 19:06
Jason - sounds like your 5km time is a bit soft lol
18/12/2011 at 19:22
Spoons- you're not wrong!  I think it's cos the only speedwork I do is at 5k pace cos it's always in the middle of mara training. I do intervals from 800 to 1600, and also faster 100mtr strides x 6-8 at the end of easy runs sometimes, but won't be running any tempo/ speed sessions for a while yet. Will start with tempo runs towards the end of next month
18/12/2011 at 19:42
Xmas is cancelled in Spoons's house wrote (see) Personally I like mile reps in marathon / ultra training. I agree with NP though

oh god...im not very au fait with the techy terms...please explain spoons o great one
18/12/2011 at 20:30
Oh dear........

Track reps down to 100 metres here but I don't recommend anything less than 200s for people I coach.

Good base is crucial and until you plateau base work is enough to make progress But once you plateau l believe the biggest mistake marathon runners make is to neglect speedwork. Even if you only do mile reps just doing things that make you run faster will help you run faster.

That said my last 3 days have seen 63 miles of base work with 50 mins @MP thrown into a long run yesterday.
18/12/2011 at 20:52
Gobi- why are you running MP at the moment? Am I missing something? No plateau here- freefall at the mo
18/12/2011 at 20:58
Gobi- forget I asked
18/12/2011 at 21:05
I like winning Jason :¬) Seriously though I need to be back in reasonable shape for the end of January to get some numbers on the board.

http://lockerz.com/s/166009003

Prize for todays countryside ramble
18/12/2011 at 21:11
Gobi- ouch! What happened? Well done on yesterday's result too
Edited: 18/12/2011 at 21:11
18/12/2011 at 21:19
Wondering whether I should start some tempo runs soon though, cos there's a half in mid  Feb that I would like to have a go at
18/12/2011 at 21:24
Slipped as I went to climb a barrier :¬0
18/12/2011 at 21:34

Hey All.. 

36 miles this week over 4 runs. 13.1 today in 2hr 17 mins, cut 2 minutes off last Sundays time.  Was cold and snowy under foot so fairly pleased with that.  I am similar to Loulabell, not really doing the speed work as it zaps my energy but am finding I am getting slightly quicker...   Still worried about how to increase my miles as last 2 weeks my legs are dead by around the 12 mile marker.  Will it get easier or have i bitten off more than I can chew?

Gobi - bet that hurt!!

18/12/2011 at 21:52
Loula - mile reps - run a mile at around 10km pace. Have 2 minutes rest. Repeat. Start at around 3 reps and gradually build up to 6.
18/12/2011 at 22:29

Highest mileage week ever, all of 31 miles (31.85, actually). Including 14 miles, longest single run, which felt fandabbydozie! I'm liking this training lark

Someone remind me of that in January when it's cold, wet and miserable and I'm hating every mile I run.

18/12/2011 at 22:33
Jennie - SLOW DOWN

if I ran every long run at MP I would be knackered as well. Today I ran for 3hrs and 38 minutes my marathon PB is 2.39. You don't need to run fast in all long runs to run fast.

I really did do about 50 minutes if MP at the weekend and that was my speed work.

The reason I fear a lot of you don't do speedwork is because you are doing all your running too fast.

Oh and yes my leg really hurt and I was only 50 or so minutes into my run and could feel the blood under my tights for quite a while. :¬) these things happen ...
18/12/2011 at 22:45

6.19 slow miles for me today, HR <70%.  Longest I've been in a year, so  and no post-run probs so even more

Interesting debate on speed work, I used to do either reps of (usually around) 10mins off 2 mins recovery or reps of 1m off 2 mins recovery.  I understand the benefit of speedwork, but could never see the point of very short intervals even though many books / programmes recommend 400m etc - but happy to put straight if I've got that wrong.

I generally ran LSRs as LSRs, but would sometimes break them up to include some faster sessions.

At the moment, I'm doing everything <70% until I've rebuilt the base.

19/12/2011 at 07:59
Xmas is cancelled in Spoons's house wrote (see)
Loula - mile reps - run a mile at around 10km pace. Have 2 minutes rest. Repeat. Start at around 3 reps and gradually build up to 6.

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