Exciting to see your plan at last Tony, you must be straining at the lease to get going with it?!
A New Year Park Run meet up sounds great and Hackney works well for me I think, should be able to do any weekend in January so whatever works well with your plan?
Following on from Chris's strength training advice I can also recommend this to help strengthen and bulk you up. I prefer more body weight circuit style exercises lunges, press ups, star jumps, burpeess etc and have these very beneficial.
I'm interested in Sam saying you're 5-6 mins off the pace for a sub4. All my PB's (5k/10k/half) are slower than yours, yet the RW race time predictor says I could do 3:55. Wonder what she's using to calculate that? Oh well, l be following with interest!!! Roll on Monday...
Hi Brb! thanks for the post. I followed up Sam's comments by checking out a number of online race predictors. I used my most recent half marathon time - rather than my Pb from 18 months ago - as this is the most accurate indicator of my running. You'll see that I've lost 30-40 seconds a mile of pace that I need to get back - although in fairness the slower hm time was a little bit about having done the Pine Ridge trail 10km the day before.
Most recent Time: 01:57:00, River Thames Half Marathon, 05 Oct 2014
PB Time: 1:48:35, Reading Half Marathon, 17 March 2013
When I put in my most recent hm time - if you put in 5 or 10km times you get a faster and maybe less accurate finish time - here's what I got as predictions:
All pretty much in the 4:05 ballpark Sam suggested. What do other runners think of these predictors? Have they been accurate in predicting your times or are they more of a motivational tool?
Thanks for sharing those sites Tony, I have been evaluating my marathon aspirations since asics 26.2 and seeing everyone's varying times and goals. My HM PB is 1.39, my 10K PB is 44.30 but my marathon PB is 4.10 looking at the links my marathon times are all estimated in around the 3.24-3.28 area suggesting I was in the wrong category for bootcamp and I am aiming low in my marathon aspirations! Judging by your times and your dedication and passion I think sub4 is well achievable and a 5-6 minutes deficit is easily reversible over 26 miles!
Great to see your thread up and running Tony! No pun intended!
Looking forward to following your journey and hearing about you smash your 4 hour target! #sub4grouprocks
In terms of variety in your running routine I am sure you will get all the necessary advice from the professionals but from my experiences the variety of trails is great for improving your running. I have always found interval sprint training on the dreaded treadmill to provide massive improvements in speed and strength and also weightloss! I don't know what your corner of London is like but finding a challenging route with a good range of up and downhills to run regularly I am sure would be very beneficial for you.
Wow what a day! I was so nervous and excited just to be following the results let alone being involved! The manicness of twitter all morning with the last minute campaigning and building excitement then the quiet eeriness as eveyrone was sworn to secrecy until the big reveal.
It has been great following the thread and all the interactions on twitter and I am looking forward to following Amy all the way to Paris.
Amy - Congratulations! Sure you will do great in Paris but if you need me to provide an arm to help fuel you just let me know!
Malcs - You definitely need counselling regarding your mental imagery and what worse is that I am now imagining the same thing which is even more disturbing?
Message to all the #sub4grouprocks bootcampers what are peoples plans for the spring? Who is going for a sub4? Who is running Manchester or indeed Paris? Any plans for a #sub4grouprocks running meetup? Perhaps at a parkrun?