Thanks Chris. I did run all that half marathon. I have the same half next weekend which I intend to run/walk. Will be interesting to see just how much slower I am!
So am I right in thinking the shorter the ratio the less tiring It should be?
Will try short ratios on my next training run.
sorry I didn't reply sooner I ended up with an Ofsted inspection in one of my schools at the end of the week so I had to drop out of things for a few days. Now feel completely wiped but happy with how it went.
Yes the shorter the segments of time you run/walk the less likely you are supposed to be at risk of injury. My experience seems to bear that out, although I have not been doing it all that long.
So in theory although 1/1, 40/40, 30/30, 20/20 are all the same ratio, in practice your legs would get less tired and therefore vulnerable to injury the small the time segments I.e. 20/20 should give the greatest
sorry to finish the other post half way through, my iPad seemed to freeze so I couldn't write.
it would be good if you could do R/W right from the start in yr half and report back in detail about how it went, so we could compare notes.
good luck. Is it this Sunday or the one after?
I am doing Retford half tomorrow and am going to do 30/30, I'll post tomorrow evening and let you know how it goes. I hope people don't look at me too weird!!
Hi everyone, I'm still popping in from time to time, glad to read you are all doing so well
i did 18 miles today, longest run so far. I used 20/40 as I wanted to take it steady, I've been having some knee / shin niggles and didn't want to make them worse. To be honest there was no real difference in my times, I'm still hovering around the 14+ minutes average per mile. it's not great but I can live with it. I really just need to finish on the day.
having a shorter run next weekend and then 20 the week after which will be my last long one before the VLM...how many miles are you training up to?
Take care and happy rwr'ing
JG wants me to do up tp 26 miles even if I have to walk a number of miles. See posts above. I got out of synch in my training with doing the Blackpool Half. Anyway I am supposed to be doing 23 next weekend and then 26 a fortnight before London, but that one is not set in stone yet. Hope that makes sense.
Good luck with the niggles. Do it gently
finished the Retford half today, very tough because the temperature was 19 degrees - not exactly what I have been training in! Anyway, stuck to 30/30 and that only got interrupted at water stations when I stopped to fill up my bottle, and ran the last few hundred metres without stopping to walk. I did the first 5 miles in 1 hour which I was really pleased with, but I did slow down a bit after that, mainly due to the heat I think. I did overtake a fair few people, which is a first for me finished in 2:46 so just over 12:36 mins per mile - I am happy with that. Don't think I could have done double the distance though
my plans are to do 18 next week - probably with a negative ratio, then I have another half marathon the week after, then probably 20 miles the next week,, which then gives me 2 weeks to taper
Well done Mathschick. It was far too warm up in Yorkshire yesterday and it was definitely warmer than that down south. Hope to goodness it isn't that warm in the marathon. It has just given me something else to panic about now
I am just wondering what ratio to use in the actual marathon! I don't think I could have kept that up for another 13 miles...
I haven't discussed ratios for London itself yet with JG but he has suggested I use really short segments and possibly negative ratiosnext weekend to do my 23 miler to avoid tiredness. He says his wife and him recently did a 26 miler at 15/15 for this very reason and was still able to run the next day, and I can believe that.
I'm just bothered that it could take soooo long to run the distance that I won't have time for anything else and that just staying on my feet for 6 or 7 hours will be exhausting in itself. I really need to get over this and just get on with it I suppose. JG says it doesn't matter how slow you go, it still puts just as much endurance into your body as running does.
Okay, the way round this for me I think is to do it as an experiment of one. LOL. I shall go away and think what time I can face doing my 23 in and then work a strategy out to succeed with this.
See you all in a bit. Perhaps we need to do a slow race and see who goes slowest and who feels best after.
haha, I like the idea of the slow race!
I am aiming for 18 this weekend, or maybe 19. Like you - the amount of time that this takes is a major thing - and has an impact on family. I might try 20/40 on Sunday and see how that goes. I think I need to do a negative split for these long runs
Right. Throwing down the gauntlet now!
I am going to do my 23 miles at 15mph pace, according to the R-W-R book this should be done at a negative ratio od 20/40. This should take a boringly slow 5hrs 45mins. I better be as fresh as a daisy the following day after that. If I have any energy after 18 miles (which is unlikely) then I will change ratios and speed up a bit. Although perhaps I shouldn't if I want to stay fresh. And it better not make me slower in London!!!!!
Any slower offers? LOL
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