Swam twice, biked twiced and ran once - nice and easy post marathon week!!! - oh and I spent 3 days decorating the daughters bedroom whilst the sun was blazing outside......so things are back to normal!
I've a tri early July (olympic) and Sept (sprint) - contemplating a 3 mile sea swim in June (well the 5 mile option seems a little too long and the mile a bit boring)!!!
iFish - 15secs faster than PMP is exactly what I was planning to do - but ran even faster in training and paid the penalty. I personally believe the Furman conversion from half to full is too optimistic. Also, I think the interval day is too fast for a marathon.
So - stick with the interval time and long run as per the PMP (such that the 20miles at PMP+15secs is just that and not 20miles at PMP) but run the tempos at PMP-15secs - training your lactate threshold, key to a strong and quick sustained pace.....and defintiely ditch an easy runs in the week.....well that's my plan for next year.
It's funny but the miss by 15secs and the story atttached to it is actually more intertesting. I only found out on Monday morning since Guinness told me the other guy did it in 3:09!!! but it took them 5 minutes to find this out - I reckon they paniced that they'd given the certificate out too soon - what if I'd started behind the other guy from the gun and my chip time was actually quicker!!!
It seems the weather hit us all a bit but fab times for iFish and BenW - Lunaman i know just a little of what you really feel but made a good job out of it...The Green start is fantastic - another reason to go Guinness.
I had a fantastic day and it was a pleasure to run for the St Margaret's Hospice.
I started at 7:20 pace to see, got to 9 miles bang on 7:26 but knew I had to back off further so then did 7:30mins/mile - hit a small wall at 20 and went to 8:00mins/mile to end. Didn't the hot weather bring out the crowds, more so than ever - even if it made running in fancy dress just that bit harder?
I had great fun playing the crowd who really got behind the Sportacus character - it was lovely to make the children smile and shout, and the mums and dads too. In the last 5 miles I heard come on Sportacus or LazyTown literally every 50m but there again I was looking at the crowd and encouraging them to do it!!!! I've never ran so many miles with a smile on my face and yet in such pain.I was very pleased with my 3:21:40 considering the 5 week gap in my running training during the critical month of March. But I found out today I missed the Guinness World Record by 15 SECONDS!!!!!
Lunaman - I'm going to take my camera and hopefully get a few pictures with celebrities whilst I'm in my fancy dress - real facebook/album moments....canal walking in London, isn't that dangerous?....dirty Den's demise? If I do get on TV, very unlikely, I'll say hi to you all....
Ktrier - an impressive duathlon time - it must have been a very competitive field to be passed by 50+ competitors at nearly 20mph - was this a national event? Enjoy your TV experience post your morning exercise, we'll all do our best.
iFish - keeping it together?
I'm clutching at straws - drinking beetroot juice - 500ml per day for another 5 days - it is FOUL but apparently aids stamina....... so I'm dreaming 3:15.
Ran an 8 miler at race pace on Sunday (post an hour cycle on Saturday) - I learnt running 7:26 feels very slow early on but can quickly turn - so I need to stay slow and controlled in the early miles - plus I sorted out my new, elastic secured moustache (i got one or 2 strange looks running in normal kit with it on) - it worked pretty well.
Here's to a relaxing week - expo Saturday early for me....
Guys - not sure if this is good or bad news but I've been switched to the Green start and allocated a new number. It could be the Guinness World Record attempt or the sponsorship information my charity has been sending to the Virgin London marathon. So sadly I won't be in the GFA pen....sorry
iFish - You might have found it tough because last weekend was only the 1st first of the taper!!? stay confident and positive - I feel a little unwarranted taper madness coming through.
I did an interval yesterday!!! don't worry my 5x1000m were only at my short tempo pace - I just wanted to get a bit of turnover so the 7:30 plod over 26.2 miles will seem just a bit more easier!!! - annoyingly my cold has shifted a bit to my chest so no training at all today.