Sub-4 Marathon goal

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23/11/2012 at 00:12
I'm still here, and had the post / reminder email thing on luckily.

Great news Teknik! Happy for you. And mace for milkshake addiction. still have them myself.

Since your post last year, I went sub 3:30 in one go, 3:29 at Edinburgh so first marathon, 3:48, second 21 mins off. First ultra this year too, and PBs at every other distance.

I still do my 30-35 miles, although I did stop playing football, and horse riding. Something had to give.

Last weekends race was a sub 1:30 half, 6 mins off. Next stop sub 3:15 VLM hopefully.

Teknik, Have you got a race booked, or just planning for next year?
23/11/2012 at 00:33
Hi FRC that's really great progress! I'm looking at 3.3x for the Spring (Hamburg, probably) and en route a 1.37 half (local)... I think the high mileage HR training works for me - plus yoga once a week.

Thanks again for your advice...
23/11/2012 at 01:04
Anytime! We are all different, some need high miles, some do less.
I do cross train as well, Speed/ Strength training has helped my legs build up.

Also knocked 4.5 mins off 10k time too in a year, 10 mins off half in 18 months.

Where are you on the half target PB now, and 10k?

My Missus does hot yoga, keeps trying to get me going. Hmmm.
23/11/2012 at 07:03

Yup I'd recommend hot yoga too - the "hot" bit makes it feel like a work-out!  Made a big difference to my balance/ stability...

I didn't do much shorter racing, but I did PB at 5k, did my first 10k only a few secs per mile slower than the 5k, breaking 44m, and that HM target is 6 mins off my PB from 3 years ago...

23/11/2012 at 09:14
Had you thought of going for the RW Forum 6 competition?

Circuits and S&C work core too.

Lots of shorter racing for me 4-6 miles has moved things along a few notches so longer half & marathon paces are well inside range now. Worth remembering in the future.
23/11/2012 at 10:01

FRC yeah, I think I'll put some 10k races in this time around - I'm still basing the schedule "broadly" around P&D, and they have a few shorter races the day before the LSR to get you used to the "running on tired legs" thing.

I had toyed with the ideas of doing "Insanity" circuits...but then again I need to find the time / enthusiasm...

Forum 6? Couldn't take the pressure... 

23/11/2012 at 10:29

hey circuits work, 30-40 second intervals, lots of them.., improve your VO2max. cant go faster unless you build your legs up.

 I usually do one on a Saturday then club intervals about 45 minutes later. If you can do intervals on tired legs then .... Hadn't noticed the P&D race before an LSR, interesting.

Bet you could do Forum 6.


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