Badbark - I suspect that getting up to 90 miles a week is going to be pretty tricky, not so much through the risk of injury, but more through time. The other thing I'd be worried about is that too much mileage compromises the quality in my speed sessions and I know that I need to work on basic speed more in a marathon build up. One thing I need to look at is how I could do longer doubles during the week - I'm sure you posted something on this a while back, but what would a typical 90 mile week have looked like for you?
Happy Birthday to the thread!!!
Here is my longest ever (and still) week of 107.5 miles before I tapered for the Dublin Marathon in 2013. The first four days were doubles, which I ran by parking my car 5.5 or 3.5 miles from work. I added miles in the morning by getting up earlier and ran easy back to my car later. I managed 2:54 in Dublin having run 2:56 in London earlier in the year peaking at 100 miles. Before these two marathons I’d never run faster than 3:10 off a 70 mile peak.
9.5 + 5.5 easy double =15
16.5 miles including 3 x 2 mi tempo + 6 x 0.25 mi & 3.5 easy double =20
10 + 5.5 easy double =15.5
15 with 10 MP & 5.5 back to car (only managed 7 mp) =20.5
5.5 easy + carpark =6.9
22 with 12 mi MP +60 then 10 MP including Parkrun =22
7 miles easy - 8 x 10 with hill sprints =7.6
Well done OO, that's a great performance on tired legs. Happy birthday Thread!
I ran the Belfast Marathon today just 6 weeks after a long lay off due to an operation. My goal was to break 3 hours as I’ve never done it in 6 previous attempts in Belfast. My only run over 20 miles in training was another marathon 2 ½ weeks ago. I didn’t really taper, including running my fastest Parkrun of the year on Saturday.
My plan was to average about 6:40 to 6:45 m/m pace until 20 miles so I could coast at 7 m/m pace to the end. There was a 20 mph wind from the west which meant it was at our backs for the first 4 miles then a head wind for the next 4. After this we headed mostly north then south so shouldn’t be affected too much.
I went through the first 4 miles in 6:29, 6:37, 6:33 and 6:39 with the help of the tail wind. Into the head the next miles took 6:54, 6:49, 6:50 and 6:52 so everything just about perfect. Although I was about 2:56 MP at this stage the 3 hour pacer group were well ahead and completely out of sight.
All but one of the next 6 miles were a steady climb which I took in 6:42, 6:49, 6:37, 6:48, 6:53, 6:57. I went through half way in about 1:28:20 so exactly were I wanted to be after the long hill. One of the reasons I dislike the Belfast course is we then get most of the climb back within a quad busting 1 ½ miles. I completed these in 6:00 and 6:25 passing one of the three hour pacers who was hobbling. The other pacer and his group were still out of sight.
The next miles were pretty flat but a bit annoyingly, when we turned south the wind was now coming from the south west. I completed these in 6:40, 6:47 and 6:40 reaching 20 miles in about 2:15. Although the wind would be in our face until 25 miles I was feeling fantastic and decided I wasn’t going to drop the pace.
The next mile took 6:34 then I finally spotted the 3 hour pacer group well ahead. I knew the early fast miles would come back to bite after 20, and I was proved right as I cruised passed runner after runner falling off the back of the group. Next was 6:55 catching the pacer at 22 miles. There was only one runner with him and he was struggling. I was so glad to see it was the guy who ran at my heels for 26 miles in a marathon in January! Teehee
I couldn’t have felt better and just kept picking off runners going through the next miles in 6:43, 6:30, 6:49 and 6:44. This included a nasty incline, but it was great to power up it feeling strong as an ox.
I spotted a few more rivals ahead that usually beat me which helped me keep turning the screw. The last full mile was down hill a bit and I overtook my rivals running 6:27. I show boated at the end with aeroplane winged arms crossing the line in almost exactly 2:56.
Yes! At my 7th attempt I had finally broken 3 hours in the Belfast Marathon. This was my 30th marathon (or further) in total and 13th sub 3. It took me 9 marathon to break sub 3, but I’ve managed every time I’ve tried since, unless I had a marathon within a week before. Belfast is usually scuppered by me running London. I was also delighted to have run a negative split and not one single person overtook me from 14 miles.
I felt brilliant afterwards with no tightness in the legs at all. In fact I felt so good I decided to turn the day into an ultra marathon training session. I got my family to drop me off on our way home in the car so I could run another 7 miles! I nearly regretted this while their car pulled away and my legs felt like lead. However, within half a mile I was feeling better and averaged 8:20 pace until home. Including my warm up I ran 34 miles toady, and if it wasn’t for the break would have run an unofficial 50k PB.