Been busy all daysi nice to read NPs report. Good stuff
be proud mathschick
super long run OH
well done in today's training guys. Just a gym session here today...
NN, congratulations.sounds like you have Had cracking day.
NP, sub 3 is superb effort. well done sir. Brilliant.
mathschick, well done in your first marathon. Sounds like you really stuck in there
rest up well and smash it tomorrow guys.
A dog jog with lulu this afternoon. Marathon legs have now dissapeared
In the race I also focused on cadence cadence cadence as per the goater book. That's what made the difference.
i was not obsessed with sub 90. But had attitude I want to do the best I can.... Get the best PB I can. I was behind the sub 90 pace all the way... But the sprint at end got me under.
the training of lots of long slow runs meant I passed people and got faster at end whilst others were slowing around me....
basically chaps.... If I can do it.... You can too
you are both fitter than me. Here's how I managed sub 1:30.
- in the 63 days prior I ran 50 days.
- tek- not thats 13 days rest that's i had for recovery. Please note that
- i ran 500 miles. That's 10 miles average for the days I ran
- 16 of those 50 days were longer than race distance. (Circa one in three). 6 were doubles. 6 were MLR and 4 long runs of average 19miles
- I did 10 sessions of fast running (intervals etc). Most of those in last 3 weeks Where I ensured I had more rest days.
- in the week before the race I had lots of lay-ins. Extra rest
- my average pace was 8:55 for whole period. Ie slow. The speed sessions lowerEd the average which means there was plenty of 9:xx runs at
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