Tick Tock - Happy birthday again and good to see you running this morning after recent injury woes. I passed about 4 or 5 people I knew on this morning's easy 17 miler but annoyingly was catching up with a pair of lads doing intervals during the last 5k. Obviously had to put in a bit of effort to pass and drop them, meaning some unplanned MP work at the end!
Dangerous place this thread at the moment. Bit like 24 hours in A&E. CC2; hope it turns out OK for you.
Selbs - wise to back off there but a good time anyway; back in 2011 I did the opposite on a parkrun; got to halfway in joint lead in 8m30 and felt a twinge, but pushed on to try and beat this other guy. Few strides later I it properly tore. It took me 45 minutes to get back to the finish line. 3 months winter training wasted and out for next 2 months missing VLM that year. Learnt my lesson; glad you are more sensible than me.
Steve6 - don't be surprised that a great race means you're below par the next weekend. You haven't suddenly got sh*t. I once dropped out of the Bramley 20 before halfway in the week following a good race. Just couldn't get under 7 min/mile even in the first five miles. Three weeks later and I set my marathon PB at 6.18 avg pace.
Think of all your sessions over a training period. Then consider which ones you're good at and enjoy, and which ones you're rubbish at and dread. Then have a guess at which of those you should be doing more of.
SL - 5.20 pace five miler after a 12 mile warm up. Insane pace. Been a while since I've gone charging up and down that prom, but I do often think that a 10 miler I did there a few years ago was my best ever run. One of those that you get once in a blue moon where you keep increasing the pace but never get tired. Felt like I was in world record shape that evening. Sadly it didn't last more than 24 hours
TT - ah yes, the Kiwi. Interesting fact about that race - Bikila's winning time (barefoot & all that) was identical to Marigold's at the Commonwealth Games (02:15:16). Wonder if he knows that incidentally.
I liked Bill Adcock's answer when asked in a recent interview what he ate during a marathon. "What do you think it is? A f***ing picnic?"
The amount of food & drink hanging off some people at the start of a race is truly baffling.
TT - Olympic bronze? Who was your coach? Do you mean John Treacy in which case you've diddled him out of a silver!! Unless it was Spedding, or Kebede, or Kipsang. I once had to learn all the medallists from ever major marathon in history (for those that were around here in '08 ).
When do you go to Kenya btw. And is it something you can just arrange, or do you have to be a) good and b) invited?
Re. fuelling. I'm still unconvinced that mid-race fuelling makes any difference. I haven't taken food or drink in any training run under three for years. I take a few gels with me on a marathon, but genuinely don't feel any benefit from them. I think it's a bit of a triumph of marketing over science.
I used to manage one of the big sports drinks brands (not Lucozade, the other one), and I can assure you that the manufacturers suggestions about how often you should consume sports drinks is commercially driven "advice" to make you buy more of the product. Many products in the running market fall under that category to be fair.
Muss - you went from your first post to saying you wanted sub 2h45, to 24 hours later stating you were targeting sub 2h40. That's a huge difference which equates to almost a mile of open road. You've obviously got talent, but don't underestimate how much training (possibly several years worth) will be required to get from where you are to where you want to be.
There are exceptions & hopefully you are one of them, but you want to be getting to a point where you are banging out close to six min miling inside the last 10k of your race. imo, that is going to require quite a few long runs over 20 miles, or considerable MP work in the 15-20m range. Heed CRAB's point above - he speaks wisely (on occasion).