...Oof! That was hard work. I stopped after 4 x 1600 reps, not because I was knackered but because I was definitely working harder than threshold, and my hammies were still stiff after the 10k. Average 5:29, not bad pace but felt more like 10k effort than HM. I'm sure a couple of weeks back at the track will sort me out. Spin today, and a hilly parkrun tomorrow, which I'll report as either a hard tempo run or not-so-hard tempo run depending on just how crap the time is.
bainsy - Shame about Berlin but a very sensible decision. I've decided on more than one occasion to can upcoming marathon plans during injury rehab and never regretted it. Just get back to things at the right pace without having too much pressure to cram for a big race.
I've been ticking over since the 10k on Monday, which really stiffened up the hammies off very little recent mileage, spin/10M Tue, 7M Wed and a spin class at lunchtime, but looking forward to getting back on the track this evening with 5 x threshold miles.
The race was April 2007. I was literally starting running from scratch nine months earlier, but off a good aerobic base (cycling, gym). Having chosen the HH Intermediate II plan which starts on 25 mpw building to 50 mpw I decided to spend Oct/Nov/Dec to build from about 20-25 to 35 mpw just to get a bit ahead of the schedule. So 18 weeks out from the race my LR was already up to 15 miles, and 35 mpw, and then I loosely followed the plan but let it catch up to me, so that by the time the LR was getting up to 18 miles it felt reasonably comfortable.
Being slightly ahead of the written schedule allowed me to add in a few tweaks but nothing too crazy, e.g. the odd tempo run as mentioned, but also increasing the max LR to 22 miles and getting comfortable with a mid-week run of 12 miles instead of 10.
I've never been a mileage monster. I did throw in a couple of weeks of 90-100 miles when peaking last year, mainly by adding a couple of running doubles per week, but average in the 8 weeks leading to taper was 62 mpw. But I tend to do a lot of cross training, especially spinning (2/3 x/wk) and cycling over the summer before concentrating more on running in the month or two before the marathon.
I wish it felt relatively comfortable! Berlin was weird, I had doubts in my head from early on as to whether it felt harder than it should based on previous experience. Even at halfway in a textbook 1:15:52 (I was aiming for 2:32:00) I doubted I could hold the pace, but just kept plugging away, ran evenly till I was completely spent at the finish. I haven't worn a HR monitor for a few years now, so race pacing is always a combination of target pace based on recent performance, and perceived effort.
Anyway, that was my fifth (raced) marathon, and although I've never completely blown up (splits have ranged from 1 minute negative to 3.5 mins positive) I'm still not sure exactly what the perfect race should feel like!