PSOF Championships 2013 - Challenge Henley

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Rafiki    pirate
02/03/2013 at 20:22

the new course is three identical laps - out Fairmile and up the dual carriageway to the roundabot which is long slow drag. Then up Howe Hill, which is a 1 in 10, but its only half a mile long, so it's over pretty quick - it then leads into an 8 mile downflat to the bottom of Fairmile again - so you have time to recover!

02/03/2013 at 20:24

jamie, me and fraggle rode the new hill last Saturday. Its steep and not exactly what I would call short.  I suspect there will be a good number pushing on the last lap. 

WhizKid    pirate
02/03/2013 at 20:27
Cheers for the info I might venture out for a ride there next week, steep and long... Don't you love those.... Nothing quite like wrecked legs for a marathon.
02/03/2013 at 20:45

Is it really a solid 10% for the entire half mile or is that an average? Gulp.

1 hour run/walk done - 10k covered. I'll be chuffed to **** if I could hold that for the whole IM marathon! It was actually a nice day down here. Is anyone else going to use a run/walk strategy or do you all think you'll attempt to run the whole way?

Have watched that video hundreds of times already. It makes me scared and excited all at the same time.

@Orange - not doing a camp, just going to CLS with some club mates (about 15 of us I think) Looking forward to some warm sunshine!

M...eldy    pirate
02/03/2013 at 20:45

Good vid!!  Love the guy being shot by sparkles at the end 

Scuba Trooper    pirate
02/03/2013 at 21:06

Badger - I don't see any way I'm going to run the whole Marathon at the end planning to walk all the feed stations and run between, they are fairly evenly spaced and frequent enough. Not sure whether to do some walk run training sessions or just run everything in training. Any one want to comment?

Fraggle - I'd go for the 5 short days, more options and its about frequency not just long sessions. I've managed 1.5hrs on a turbo with a DVD but don't think I could go much longer.

Jamie - Good luck with the half tomorrow? Got a target time in mind?

Blisters - Great 5km time and some bling and on tired legs, well done.

I'm doing Roding valley Half tomorrow it will be my first race in pirate colours, hoping for a time about 1:40.

02/03/2013 at 21:07

About the hill, Raf thought it was short so as ever, the difficulty of a hill is totally subjective. I was wobbling up most of it at 2.8 to 3.8 mph according to my garmin, for about half a mile. If you go quicker its obviously a much sorter hill. 

Dustboy    pirate
02/03/2013 at 21:11

Is this a proper hill or an upflat Soupy?

Rafiki    pirate
02/03/2013 at 21:12

Its much like Whitedown, if not a little steeper

WhizKid    pirate
02/03/2013 at 21:15
Assuming the run is the same as last year the aid stations are very well spaced, I ran the entire marathon last year but I see a lot of people doing the run walk with the stations.... If I were you ST I would train too run distance the. Adjust if needed on race day.

I'm hoping for a sub 1:30 tomorrow been doing a lot of run training recently so feeling reasonably confident... But I have never done a straight half mara only done HIM's before...

And soup dragon I'm gonna try my usual tactic of trying to go up the tough bit as fast as possible.... Usually works out
02/03/2013 at 21:17
Rafiki wrote (see)

Its much like Whitedown, if not a little steeper

Can't be steeper. I got up it and I've never got up Whitedown. A similar length though. 

OrangeCannon kona-4    pirate
02/03/2013 at 21:22
Ive run walked all 5 Ims ive done.
4:02 for the first marathon, got it down to 3:42, and was aiming for 3.30

i trained on a 9 min run 1 min walk.
In the event i ended up running between aid stations and walking 1 min through them.. make sure you hit your watch at the start of the aid station, grab what you need, drink while wlaking then get going again when your whatch hits the 60 secs.....othetwise your 1 min walk turns into 2, or 3 or 5.....
If the aid stations are only 7 mins apart then just walk 45 secs....

Last year i started wlaking for 30 secs for the first quarter, then 45 secs then 1 min for the last 2 laps.

I think its a really good approach as it means you are still running on the last lap unlike a lot of people.. i think its important to use run walk in any run over an hour. that way you find it ingrained to start running again.
also it means your long runs dont hammer you so much... Means you can get out and train more
Finally i found it broke up the long runs... You only have to run 10 mins before you get a break
Edited: 02/03/2013 at 21:26
WhizKid    pirate
02/03/2013 at 21:34
Wow they are some good times for a run walk on the marathon.... Orange has a lot better tips then me on run walk strat clearly!
Blisters    pirate
03/03/2013 at 00:24

So, slowing my target marathon down to 3:30 isn't the perceived wisdom?

OrangeCannon kona-4    pirate
03/03/2013 at 06:55
If you are a proper runner who has done loads of marathons then i bow to you wisdom and zippy speed
M...eldy    pirate
03/03/2013 at 07:54

R/W certainly seems to work for a lot of people in the IM ... I have used it in and out of IM and times have been consistent (consistently slow but consistent  )    

03/03/2013 at 09:29

I'm planning to do walk/run.  

Dubai Dave    pirate
03/03/2013 at 13:27

My first IM and I ran walked, the second time I ran most of the marathon. I was quicker run / walking. Hardly a scientific study though as I was definitely fitter for the first.

Dubai Dave    pirate
03/03/2013 at 13:29

As a foot note I got beaten by one A Brownlee at Abu Dhabi yesterday, stood next to him on the beach and never saw him again! 

Rafiki    pirate
03/03/2013 at 14:18

Dave - just wait till post 2016 when he goes long - you'll beat him then!

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