One Gear - thanks! Wow, to do 3:12 as a first marathon is amazing!
KR - it must be tough running those evening sessions. I only do one a week at the moment and that's the track one. It does throw you off the eating a bit and I know what you mean about needing a bit extra in the afternoon in order to prepare to run later.
Don't know how you do it every session!
golfer - blimey another one! 3:09 as a first marathon, wow!
I've been running about the same length of time. I'm 43 - first mara was 4:10 then the next 4 were just under 4 hours. Got completely stuck there. There were many reasons for this but the main one was training - I just wasn't getting it right at all. Once I did I knocked 26 mins off, then Steve got me under 3:30 in Paris last year and I had a stab at sub 3:15 in York in October and just sneaked under.
I think the speed work on Tuesdays and Thursdays has made a huge difference for me. Also, pre race and in-race nutrition which Ruth sorted me out with has played a major part in race performance.
Iain - Gotta agree with Tom, 6:20 pace for a second half is unbelievable. I'd have thought that would be a one way ticket to the wall but clearly you nailed it. Amazing stuff.
How has this official week back been so far for you training wise?
Ruth - great to hear you have someone looking after you, even if it sounds like he's a hard task master! Running in 5 weeks eh? That sounds brilliant. Maybe you should have your own thread?
Hope it all goes well - we expect regular updates!
Steve - how is the back today? Any improvement?
Tom - deep breaths! The calf is going to be fine. I know this isn't a ghost pain but you can manage it - remember last week's long run? It was fine was it not?
Listen to Steve, he knows best. A bit of rest will do you no harm at all.
Fairyclogs - hope the cold clears up for Spitfire. I will see you there - although if still infected please observe the mandatory exclusion zone for germ carriers. 6ft should do it
Tigger - ha, he would have heard you whatever. You're not renowned for staying quiet in a race
Tim - personally I'd prefer to start at the required pace. For every 8:10 you run early on you'll have to run a 7:50 later. It'll be interesting to see what Sam says though - she's the expert and knows you well now.
Good point about the baton method Tom. A few years back I got nicely into my pen at VLM only to realise that I'd left my gel belt in my luggage bag....PANIC!
Ran out the pen to the trucks and had the embarrassing task of asking them if they could fish my bag out....."Yes, that's right the red one...the one that looks exactly like the 100's of other ones on the truck"
Tim - I'm no expert but it does seem to be that if you can string together a few successful campaigns the accumulation of speed and endurance does stay with you for a while.
After the 16 week Paris training I did a 10 week 10K programme and then only a 10 week build up to York. I genuinely wasn't sure if that would be enough but it was absolutely fine. I guess you could argue that I'd really done a 36 week build up to York (and in fact I think Angela actually did - she's such a smarty pants!)
Re. negative thoughts - you clearly got a lot from Victor on how to deal with those. One thing I found helped me regarding the specific issue of running marathon pace is remembering perceived effort during training runs and reminding myself that if I could do a half in 7mm pace without blowing a gasket then running a minute a mile slower will feel much more comfortable.
If you ever find yourself doubting that you can cope with the pace then just look back at that last great long run you did - 14 miles of it at MP or below including 3 solid miles at the end well below MP. That has to give you huge confidence.
You mentioned you were blowing running 8:45's at 3 miles. That means nothing! Honestly, sometimes it can be harder to run slower than faster. Also, you were on your own - look what happened when you got into race conditions at Parkrun.
In the race I'm assuming the plan will be to set off at MP and maintain an even pace the whole way through? That'll be much easier to deal with than starting at 8:45's and speeding up. Plus don't forget the taper, carbo load and in race adrenaline factors. Plus the crowd! And Dan on his bike with a camera