Fido2Dogs: 1h48 or better....I think it is all psychological for me...Need confidence...I had a 20mi LSR this weekend, then 22mi LSR next weekend and looking into a Half on 21 Sep...I am training for Amsterdam 19 Oct
cougie: well considering your times, I must admit I def. need to run slower my LSRs.
I will def. get a good taper before the race on 19 Oct
you shoyld be doing the long runs at a pace where you feel you could run more and are fine to train well the rest of the week..so i would slow down for your training runs.....
on the day you will have adrenaline and rest and you will know during the second half than although it hurts you can push on knowing that it doesn't matter if you can't train for a few weeks afterwards....
If you need comfindence then every few weeks do a training run of say 20 miles but increase the pace each 5 miles until it gets to race pace.,.. so maybe start at 10:15 ,, then at mile 5 imcrease to 10:00, then to 9:45 and for the final 5 9:15..... this will prove that you have not been training too fast and will get yourself used to running faster towards the end
After LSR feel that stamina is not there…I suppose it is the fatigue kicking in…
Rest of the week I train fine, usually:
D+1 recovery run
D+2 10mi tempo or fartlek
D+3 some core/glute strengthening session
D+4 hill or sprint session
I think you are right to say that we can push on the day knowing that we do not need to train the following week.
I maybe thinking too much and need to relax more….
1. Rest - long runs are done after a hard week of training, while the race is done after 3 weeks of tapering
I agree...I should've thought it. Fresh legs might make the difference.
2. carbo-loading - full-on carboloading is rarely done before long runs on account of how wonderful it is to eat very little but potato/rice/fruit juice/other carbs for 3 days on the trot.
Just need to understand how much I should eat. I normally eat rice everyday and pasta every weekend. Also cook roast potatoes at the weekend. So I am carb addicted anyway
3. gels - again, though people should try them out in one or two long runs, folk generally don't have one every 30-40 mins in every long training run
Gels make me sick to be honest…I am using High5 now (more liquid) whereas before was using SiS. I am also trying Clif Shot Blok. Tried jelly beans but found difficult to swallow. I am taking jaffa cakes this weekend
4. sport drink ditto
Carry 4x 10oz bolttles on a belt during LSR. Using High5 tablets
5. "How the brain works" - generally on race day people do push themselves that bit harder than they thought they could, particularly if they can see other runners to chase.
I hope the adrenaline will help. I also hope that I will have a good set of mind for course management.
Good "test sessions" are either 10-12 miles at planned race pace, either continuous as just one run, or in 2 or 3 blocks (i.e. you do get to stop and retie shoe laces or go to the loo!) in the 2nd half of a 20 mile long run (which obviously one starts at a gentler pace). If these feel hard but get achieved then it's a good sign that the planned race pace is sensible.
In general, "fast finish" long runs and marathon pace runs are very good prep.
What is your half marathon best?
I usually do 10mi tempo runs on Tuesdays or Mondays (been doing at 7.57 to 08:15 min/mi). I believe because of LSR I may start to get a bit slower.
Half Marathon best is 1:58:00 (run only one official race ever). I believe that, basing on my 10mi tempo runs, I may be able to achieve something between 1:50:00 to 1:53:00....Having said that I believe this is not enough for a sub-4 Marathon....but I am trying not to put pressure on me to achieve time but more to enjoy the event and have fun.
I am trying not to worry too much about time, etc...Having said that I have been training aiming to finish a marathon (Amsterdam 19 Oct) between 3:59:59 and 4:29:59
I did a LSR 20mi last weekend at 09:42 min/mi....I know that we need to run between 30,45,60,90s slower than MP therefore this is within the range. Therefore it looks "okish" for what I want to achieve, but
How can I run "faster" on the day? What are the factors that make the "day" different than a training session?