You need about 11:40 pace for a bronze, 12:45 for a finish. Remember Garmins tend to be 1% or so too optimistic. You have to run your own race because you will have good patches that you want to make the most of and bad patches (or more neutrally, pit stops!) and every runner works on their own individual timetable.
Wilf, last year's Down Run I had (euphemism alert!) "stomach issues" in the first half and kept emerging from the portaloo/bushes to find myself amongst a select group of the Living Dead and my watch showing an average pace over 12:45 m/m. Not really the most encouraging of scenarios, I think you'll agree.
However after (ish) half way there was more downhill than up and my tum was empty by then! So I sped up and boy, the sense of relief when I caught up with Vlam's Bus (the last 12 hour bus).
It was a bit of a bugger running with them because just such a crowd - nightmare at bends or aid stations - and also, they were following a run/walk strategy irrespective of incline, whereas I was running every downhill that the course offered and run/mostlywalk-ing the uphills.
IB worth joining a club as it opens up so many new opportunities. There is more to life and running than marathons! I feel a bit sheepish saying that given that all 3 folk I knew doing Brighton are now out (Susan obv, and also 2 mates, stress fracture & ITB respectively) yet I am healthy at least, if tired and slow and unable to keep off the buns. Did 2 1/2 miles yesterday - was going to do more but came in to use the loo and ....
I would say that's good enough for sub 4 HRR - also on the day you may be taking more in the way of gels to keep your glycogen levels up. It's more a challenge of executing on the day particularly at London which is like Ikea in the sales!!!
Oh god sooo tired. A variety of things including mice in the attic - stuff has been put down so hopefully in a few days (naaargh) all will go ominously quiet again, but it ain't yet and so at 3am I gave up and went to sleep downstairs on the sofa out of earshot. Funny, I had hamsters for years but this just freaks me out at a very primal level.
Hi, no it's not a normal problem at all. (So a bit of background, I started running from scratch with a friend about 15 years ago and for the last couple of years I've been leading beginners groups, taking people from no running at all to running 5km or even 5 miles, at my local club. So this is based on not only my own experience but on that too).
So you're training 2 or 3 times a week. What does your training look like at the moment, and if you get this every time, is the answer, "well it looks like, running for three minutes then stopping and going home!" ? Or ...?
Because it really isn't a common problem you might not get a lot of help on here - probably talking to people in person might be more useful because they can see things (literally!) we can't.
Is there a parkrun close to you (www.parkrun.org.uk)? That's a good place to find lots of runners and it's not unusual for people to start out by running a little and walking a lot of the course. They're normally pretty sociable and of course people always love being asked for advice ! (Just smile and nod if you think they're talking rubbish ).
Sorry to not be too specific. The sort of stuff I might say, and everyone, is just checking off standard things like wearing comfortable running shoes that aren't 100 year old dodgy 20 quid plimsolls, starting at a gentle jog and having frequent walk breaks (to start with) (google "couch to 5k"), and checking with your doctor if things are still bad after a couple of weeks....