One Gear - your half conversion is amazing! As you say, it's probably down to the way you train but it may also be down to your personality. You seem very determined and I'm guessing you are pretty good at dealing with pain too. I'm sure they are contributing factors.
Sean - if you think sub 3 is beyond you then it will be. That's the first, and arguably the most important, barrier you have to cross.
I see the GFA page on the VLM site has been updated for 2017. Thankfully no changes so VLM next year is on for you!
Interestingly they are accepting those dodgy pre-2016 Manchester results but they are adding 2 mins. Good that they will at least accept them.
Dave - post marathon blues is a common thing, even if you make your target. If you don't then it can be much worse of course.
I tend to have a good week or two off training. It allows the body to recover and you are less likely to get little post race niggles. I might do a parkrun or a little jog after a week but no training.
After that the best cure is to get back on the horse again. Book a short race or focus on parkrun. Just be careful that ankle doesn't become more than just a little flare up!
sense - I saw you got your last run in before Salzburg. Exciting stuff! I guess it's the food fest for you tomorrow? Good luck with the eating and have a safe trip over. Looking forward to seeing how you get on. Very best of luck!
Having had time to reflect on my race on Sunday I think I made a couple of schoolboy errors. What’s more annoying is that I was forewarned on both of them!
The first one was running to my Garmin. On the watch I was through 20 miles in 2:16 so on target. However, as I've said earlier, I was about 400-500m behind the mile markers by then. Effectively I was only at 19.7 miles. I’d read about this potential pitfall before and people advised using the lap button to manually register splits at the mile markers.
So basically I either needed to run a better line (very hard in London but easy in York thankfully) or run more quickly. So there’s the second error , I really needed to be on 6:40-6:45 pace from the start.
Now that's easy to say of course but would that have been too quick for me? I guess I will never know. What I do know is that by not doing that I basically screwed up my chances of the sub 3 because there was no chance of me speeding up to claw back time.
For York I think I can be confident that the watch will meet the mile markers as I've done it twice before but I'll be watching for any variation and using the manual lap button for my splits.
Sean - tvm! I wasn't supposed to be on FGFA, they moved a load of us onto there because they had so many GFA entries. I believe anyone targeting sub 3 was moved to FGFA. The same may happen next year but if not then we'll all be on Green. That's still a great place to start I believe!
I don't see any reason for you to target 3:08 if your ultimate goal is sub 3. You're in the same position I was in a year or so ago. I think your idea of getting your raw speed up on 10Ks and Half maras is perfect. That has been the key for me even being able to contemplate that target.
Re. the half time, they usually say 1:25 but I did 1:24 and really feel I need to get 1:23 to be confident. That would be a flat out hard race to get the 1:23 of course - no holding anything back.
When I did 3:04 I had a 1:26 half. If speed endurance had been better I may just have been able to convert that so there are no hard and fast rules.
Angela has suggested that I try and do a few more longer runs to to help with the speed endurance. Either 22 milers or back to back runs on the weekend (10 Sat, 20 Sun) or two runs in a day midweek. So I'm definitely going to give that a go.
Strength training I should be doing anyway. I don't know how much that will help with endurance but it should definitely help with form and injury prevention. I say that I'll do more of this every year though and then fail miserably
sense - your turn next then Not long to go now. Hope you're looking forward to it? Salzburg is meant to be a beautiful place.
I guess you won't be doing much this week? That should give you time to work on your maths
Hope you don't suffer from any maranoia this week. If you do, just shout, we're all experts here now!
Brolish - many thanks, you are too kind! Was great to see you there. It's always disappointing when you know there are people you know in the crowd and you can't spot them so when you do it does give you a big lift!
Looking forward to see you smash that half PB in a week and a bit!
Fairyclogs - much appreciated, sometimes I wish I didn't remember so much! I think Mrs Malcs definitely would prefer it that way! She has perfected the art of sounding like she's listening whilst completely ignoring me
That really was an excellent time and without the blister issue you would probably have gone even faster. You could surely target 1st place for your age group in most other marathons? Just looked up York for last year and the VW55 came in at 3:28:48. You could do that! Second place was 7 mins or so behind your time on Sunday so silver at the very least!
Christian - cheers! You'll be back, I just know you will I bet you get a ballot place for next year now!
Certainly worth having a spell at shorter distances though while you come to our senses Focusing on getting 10K and half times would really help with your marathon experience. Very best of luck to you!
One Gear - many thanks, and a very good point about the pain. I guess if you coast in then you've probably not run your hardest.
I've heard it said that a positive split is in fact the best way to get your fastest race. If you hold back too much in the first half and run the second quicker you always wonder if you could have squeezed more out of the first. It's a delicate balance. I'm like you - I think I need 3-4 mins as well.
Make no mistake, I will be absolutely gunning for sub 3 in York!