Carter you'll run your own race on the day ... Carl's advice is very sound but if on the day 7:30 feels good then I can understand how it will be tempting to go for it at that pace. Being honest I think if I felt I had it in me on the day I would give it a bloody good go!
Mrs RW away to Spin class at 6pm leaving me with the kids - so forced to do a treadmill session. Ran a 40min session with 4 x 5mins @ 7.04 pace with 2min30sec recoveries @ 9.14 pace. This was almost 30secs a mile faster than my last similar interval session and was tough - 4th interval took a bit of mental deep digging to get it done. All I could think of was that this was Nell's MP and I was struggling to last 5mins - phew!
Ali - after your shin woes recently I'm sure you are delighted to get that 20 miler under your belt... Well done. Why not go for the A & B goal strategy?.. Carter, you too. The A goal being what you think you are capable of if all clicks on the day after a nice taper and B goal being a time you will stillbe pleased with. Start at your A goal pace and if you are not feeing it after several miles then readjust to B goal pace.
Carter no race booked - still to slow! Mountain HM in June hopefully - Mourne Way.
PS - yes I was delighted with my B goal achieved ... Sub3:40 and a PB by 5 mins. I was more pleased with how I ran it in that I felt strong most of the race - only having to battle the 'I wanna walk' demons from mile 24 on. The previous 2 marathons were hellish for the final 6-8 miles! Based on your HM PBs you theoretically should cruise a 3:45 marathon!
Had planned a fast 4 miles tempo this evening but legs still feeling a bit tired from Sundays efforts so ran a steady 6 miles instead @ 8:21 pace avg. All miles are good miles regardless of pace and all that!
Carter that's a fair old lick round the GG route - based on that sub 3:30 is looking v comfortable for you I reckon. Golf - yes... A 14 hole comp and I had a rubbish 25 Pts. 6 pars, 4 bogeys & a double. Unfortunately though 3 OBs due to my bad course management produced 3 holes with no score/dings which wrecked the card. That's golf!
yes Will - you are correct that's the longest I've run in about 12mths so just happy to get the distance up again.
Carl - still blown away by that HM time yesterday - really bodes well for Richmond and sub 3:30.... However as we all know, a lot depends on how we feel on the day. I ran my 1:36 HM PB during training for Dublin 2013 and was sure I could go sub 3:30 on the day. After 8 miles with the 3:30 pacers I knew it wasn't going to happen and readjusted to a sub 3:40 'B' goal .... Eventually running a 3:39. I had a few niggles in the week prior and just wasn't feeling it on the day. My advice for what it's worth - if you feel good on the day push for that A goal of sub 3:30 and don't wait for Chicago. You are getting into a good place right now - use it.
great pace Sean for 20mls - bodes v well indeed for sub 3:30 at Manc.
Carl - fantastic running! What a great time - v well deserved. Congrats!
Will - congrats also, great PB and v well paced. Double that time and add 10 - 20mins is the popular predictor for marathon. Sub 3:40 should be well within your grasp based on this!
This has been a busy week workwise for me so missed my thurs/fri run... However got out this morning and also ran HM distance. Not so speedy as the rest of you but happy to bimble round @ 9.05 pace avg (6mls of trail in the middle). Glorious morning for running - Spring has Sprung!