Gul - you're in great shape - as you're not "racing" the Coastal, maybe you could cash in on your fitness by choosing ano, shorter, race in a few weeks?
Poacher - great WAVA, although I understand your slight disappointment. Same here, in that I did the same 7 mile, parkrun, 3 mile combo as last week for a 13 with my daughter, and felt I was running a lot better, but actually got virtually the same time, again scraping a 70%, so a lot less than I should be capable of (and was, not so long ago)! I think you're right, btw - maybe I should just enter a few races - it's the 2nd XC this weekend, so perhaps I'll JFDI, even though I'll be cr*p - if Speedy can do it . . . - my daughter has just entered her first marathon (Manchester), so as I'll perhaps be accompanying her on some long runs, maybe Boston could be a "goer" . .
kr - yes, it's like the proverbial pancake, apparently excellent half, there; nice one . . .
OO - fine impromptu 20 - always satisfying to bag the distance unplanned . . .
good 15, Leslie , 14, Philip - -
Lorenzo - yes, good to run with one's children - my daughter's boyfriend thinks she's crazy when I meet her at his at 7:45 on a Saturday morn to do our running thing - although he did join us for the parkrun and the 3 mile jog back . . . not seen the Loach film yet, but reviews indicate very powerful . . .
7 miles this morn - out & back - 3.5 easy, 3.5 fartlek. Didn't feel too bad . . . .
Hi Edward - you seem roughly my standard (or, I should say, the standard I was last year - this year's not been so clever) .
I'm 62 now, but last February I managed a 1:29 half marathon aged 60, and bagged 3:18 at London marathon; your recent half marathon time therefore indicates a sub 3:20 is possible. (My parkruns were in the 21:nn area, too)
However, one or two caveats exist - you haven't run a marathon for 9 years, so possibly the distance could be daunting ( I had a 3 year hiatus from 2011- 2014, and was a bit concerned) also I think 4 days a week training is maybe a bit light, but I accept (and know only too well) that the legs can't do what they once could ! If you are going for 2-3 hours on a weekly basis, though, that is very encouraging, as I find the long runs are what give me the absolute confidence I can go the distance and stay relatively strong with minimum fade on race day.
To reiterate, given your half time, and the regular "time on feet" run, I certainly feel the sub 3:20 is doable.
If you could possibly manage 5 days (or if not, a 9 day fortnight)? I think it would help. I would make the midweek 5-10 miler a definite 10 also, with some quality in there.
I know most of the above would apply to runners of any age, but I hope you find it helpful, as you are very close to where i was last year, so I'm sure you can bag your goal.
I'm happy to post details of my training from last year, or you can message me if you wish
Welcome back, VTr (your summer does indeed sound tough)! & Speedy (good to have you back - onwards and upwards from here-on in we hope ) .... also welcome to SEdan . . .
mojo defintely needs attention, VTr - after 4 weeks of messing about (just 110 miles), and not even enjoying my running, I decided to take a week off to coincide with a few days away with my friend. First run back was last Friday (easy 7), but legs creaky. Was gonna rest Sat, but my daughter asked me to accompany her on a 12.5 miler (7 to park, parkrun, 2.5 warmdown). Only problem (for me) was that she thought the loop to the park was 6 miles, not 7, so we ended up upping the pace to get there (this meant going from "easy" to "steady" for her, but "steady" to "tempo" for me ) !! Just scraped a 70% WAVA at parkrun, but it wasn't pretty . . . 1st XC fixture Sunday, but I didn't run. Legs just bashed after Sat - found it tough jogging round supporting my son - although I'm a bit ashamed - I maybe should have bitten the bullet and JFDI . . .
anyway, 6 yesterday still felt ungainly, but lo and behold - 6 this morn suddenly felt flowing and sprightly, and I DID enjoy the outing . .
I don't reckon it's helped having no focus this year - to begin with it seemed sensible to have a less intense year, after 2014 (the "comeback" year) 2 marathons, then 2015 great half mara, decent VLM & pleasing XC season, but I've ended up just "drifting" . I do feel age is partly to blame - - no matter how I try to ignore it , my legs insist on reminding me . . . .
So, thinking of maybe getting back on the mara trail next year - Boston (UK) could be an idea - it's on same day as the BOSTON , and 5 years since my ill-fated excursion to the US
in the meantime, I'll maybe do a couple of the XC as training . . .
been away since last Friday, only back today (with no running)
read back reveals great work by Abbers, Gul , and particularly Jools - just to echo others' comments, Jools, re your work, "other" hobby and particularly the long flight fairly near to the race- a splendid effort in the circs, and excellent placing . . . .