Morning all, finally some time for a readback - back to work Monday after a week off!
Dt, would agree with Dan in that it looks like you may have run the first section a bit too hard. Just 5-10s/m can make a big difference. Hills too can really throw a spanner in the works, they can really shoot the HR up and get the lactic flowing from which it is difficult to recover. I would have a look at the last few weeks as a whole rather than one result in isolation - I do think if you are sensible in the last few weeks & not try to 'cram fitness' you can get a good time @ VLM.
It's difficult to keep track of one person's sessions (especially on here!), if you wanted you could post sessions from the last few weeks?
FWIW the last 2 weeks have been run feeling steady/comfortable to 8M/13kish then picking the effort up - I found if I do that I am either on pace or just about on pace at that point. Then it's just a 5M hard tempo to the finish.
Dan - MP sesh looks excellent. What has mara HR been in the past? 80% seems a little low, is it in line with past MP efforts?
alehouse, no more HM's until Amsterdam in October now! Have to say I enjoyed Paris & Inverness for different reasons. I would recommend both tbh.
TR, yep still MD for me. Speed feels like it's still there so will probably still run 800m.
bob, yep elevation is pretty accurate - first 6M is pretty uphill!
Sessions look good to me - working the endurance rather than speed side. Might be tempted to throw a longer (30-40mins) tempo in too around HMP/MP, just once, to tie it all together and make sure the stamina is still there.
WJH, nice pb, good stuff. Conditions sounded tough, and after 20 Friday too!!
Legs amazingly are not feeling too bad... bit sore last night (30 mins easy) but I'm not feeling exhausted by any means.
4M in and I passed the lead Metro (who went on to run 88:00 so must have dropped off the pace a lot in the latter stages). This was the big climb of the day but davie was gradually being reeled in, and HR was still stable just under 170bpm (averaged 169 last week).
Caught davie at 5M and we ran together through 10k. At this point I began to drop him a bit and catch the HBT runner ahead. Around miles 7 - 9 I really struggled to maintain pace around the twisty parts of the course - legs were really starting to throb now with accumulated fatigue.
At this point I had a bit of an internal asessment of how I was doing. Lungs - fine. Legs - not so fine. But I felt like I was having a good grind, so at this stage would have been happy to run low 6:00/m to the finish and dip under 1:19.
Into mile 10 which was the big downhill of the course. davie came storming down the hill and looked set to pass me which I was having none of at this stage. So opened up a bit and found that, actually, running faster was easier. Ran again with davie for a while but he got a bit caught up in the water station and dropped back 10-15m. I had 2 guys about 100m in front who I was catching pretty rapidly now so focused on them.
10M marker in 59:40 (that was one I was very careful to look at) and I was feeling pretty good. Lungs were fine and legs didn't feel to bad either - now I was really into my stride. If I had really gone for it I think I would have been found out, but I was happy to catch those in front steadily.
Caught them just before mile 11 and went by soon after. One stayed with me for a while but I dropped him just before 12M. Last mile and a bit was tough with next runner a good 200m in front so I knew I wasn't going to catch him. The course finished on the track so dropped a casual 33s last 200m in to finish in 1:17'51.
Overall, despite the last 5k feeling better than the rest of the race combined I was limited by legs today. Sitting here now I am actually more satisfied with today's result than I was this time 7 days ago. 2 half marathons run within 19sec of each other 7 days apart.... the metronome continues.
Alrighty, quick report before I head to bed - my legs are utterly trashed right now.
Given Paris last week I was happy to have a bit more of a play around today and try some alternative strategies - with a good time in the bag I had absolutely no pressure today and went into what is almost a local event for me looking to enjoy it.
So the day began with an easy 15 minute jog at 6am which left me feeling like my legs were in decent shape. A 2.5 hour drive to Inverness got us there with almost 2 hours to kill, with the weather looking a bit cold and breezy in places but ultimetely not too bad.
Warming up I ran into daviec from Fetch (we had discussed a possible assault on sub-77 beforehand) so finished warming up with him. Given this is basically a local half for me I knew most people on the startline, including a few folk who I have been close to recently, so knew I shouldn't have issues with being isolated in the race.
I was second row on the startso at the gun I was up into pace reasonably quickly and settled into a rhythm very soon. Difficult to tell as early on as this but I suspected there wasn't the 'pop' in the legs as normally happens in a good race, but clicked the first 2 miles off in 5:59 & 6:04 without any problems.
We were basically doing the River Ness 10k course in reverse (as I quickly discovered) so after 5k the couse started to wind up into the hills so pace started to drop. I had been with a group of 3 or 4 after 2M but I left them behind, and lockd onto daviec who was about 60-70m ahead at this point. Split 5k in roughly 18:35 (Garmin reckoning) but already could feel the legs grumbling a bit.
Legs felt tired for long periods today & had a bad patch between miles 7 & 9 - clearly not recovered totally from last week so with 4M to go would have been content to record a solid mid to high 1:18'xx.
Ended up having a rally in the last 5k to finish in 1:17'50 which I am really, really happy with, especially how the whole race felt like a bit of a grind. Ended up 17th overall
TR, good to have you back. I'm confident you can get back to fitness very soon! I think using this marathon as a chance to learn the ropes, get used to volume etc is a very good idea.
Hoppy there's a good picture of me when I did Dulwich parkrun back in 2012 (I seem to recall Phil winning it) when I am midstride and I look almost like I have weightlifters legs - just from more sprint-based training. Even when at race weight last year I'm still a good half stone lighter now.
Crikey Dan, if you can do 14M @ MP in the midst of the last block of training then I think you can be very confident.
4/6 double for me yesterday, legs felt heavy throughout the day but as soon as I got running I felt good. CS had her 100th parkrun today so I had a run with her in typically Aberdonian 30mph winds.
I have a place in Inverness Half tomorrow through work. Not really expecting or going for a time but shall see what happens.