LM.H - Thanks, yeah ultra training is going pretty well I think. Good mileage being covered at the moment, we've got 15 (with some target pace) and 22 this weekend, and beginning to taper after that. Less than three weeks to go. MsP's reasonably confident after a relatively comfortable marathon and a HM pb, but slightly disconcerted that the course has been changed from 10 x 5k laps to 20 x 2.5k!
Seriously thinking about fueling my marathon with some ale gel. "Carlsberg don't do sports nutrition, ..." etc.
"try a pace in the middle and see how you feel along the way" is exactly what I'm suggesting: negative splitting means, broadly, running a slower first half. So if I go out at, say, 7:15 miles and increase towards 7:00 miles in the second half of the race then my time will be closer to my 10k pace than my HM pace.
I think HA77 questioned your use of the term negative split because the first sentence above doesn't make sense. It would if you said "closer to 10 mile pace".
What happens when you predict your HM time from your 10k time? How does it compare to your actual HM time? If there is any evidence of being biased to either speed or endurance, use this to decide how to pace the 10 miles.
I've started to get some more consistency in my training over the past few weeks, and this week started switching to 4x running doubles per week to help eek up the mileage, prior to marathon training proper. Here's a provisional training plan I've cobbled together for the marathon. It's another sub-2:30 attempt, which I'm hoping to achieve by way of just running more than last time, and maybe weighing a pound or three less.
I'm continuing with the standard Sunday LR/Tuesday MP + intervals/Thursday tempo format, but trying to put more emphasis on Thursday being the main quality session for the week, with track on Tuesday being warm-up MP running followed by "float intervals". Battersea Park refers to a training group mainly comprised of Serpentine runners doing tempo work based around MP. I've yet to do any of these but am assured that my sub-2:30 target puts me firmly within the standards required to keep up! I'll need to have something in reserve for this session, not least because the easiest way to get there is a 16 mile round trip on the bike.
Main target warm-up race is Paddock Wood HM. I've raced HM three weeks out, the last couple of times, so this serves as a useful comparison indicator. I'll race Bath HM as well but training through a bit more, so hopefully this will be a useful marker. (Can't turn down a free place, and it will be MsP's tenth Bath HM in a row.) XC and road relay races are definitely secondary consideration and will be trained through. Friday is active recovery/relative rest day. If the weather's OK I'll go for a bike ride (25-30 miles) or otherwise rest/easy run depending on how I feel.
Greetings all! Been a bit silent in recent times but I intend being a bit more regular over coming months, as I'm 99% sure I'm taking the decision to race VMLM'17 rather than pace it.
Good to see people getting into the XC swing of things, with the odd marathon going on here and there. Hats off to Jools for another great time at Chicago. And I'm really looking forward to seeing what SL can do on a treadmill. I feel a bit of a fraud, as a former treadmill world record holder, given that I never spent more than 20 minutes on it at a time!
A summary of what I've been up to in recent times... I did a low-key sub-3 pacing job for the Richmond Marathon off very little mileage following bike tour. All was going well up till 24 miles inside pace, then the wheels started falling off. As it was, there was no one else running with me at this point, so I don't feel guilty about finishing in 3:00:17. Ha! MsPub had already run on ahead to win the women's race in 2:57. The only bit of bling I've won recently was in defending our title at the Southern road relays V40 race. A satisfying performance but I hope we can get back to Aldershot next year. Then a season's best HM run in the Great Eastern Run, 74:41. 3 minutes down on PB but at least I've extended my VMLM Champs start eligibility a little longer! MsP ran one of her best races to date, knocking a minute off her PB and running me close in 75:13. 2nd overall and 1st Brit for a nice prize! Then last weekend I managed to hit one of my standard targets for XC, namely making the scoring team - just about, I was 10th scorer having overtaken 5 club mates in the second half of a fast course in Richmond Park. (58th overall, 4th V40. Tough standard!)