Thanks for the tip Freemers, I will go with that- I also hear there are some slight undulations in the course, so by doing a diff pace each lap, I can adjust for that too rather than trying to stick to MP where I wouldn't have to as my marathon will be pancake flat in comparison
Freemers, Superman, you are all adding to my nervousness about pacing Essex 20! Since I have Colchester Half Marathon the following week, which I plan to run at Marathon pace with a 2 mile warm up and cool down, since thats how far it is from my house to the start I was planning on doing this 20 like Malcs and Ady did Spitfire last year, which I think was 10 miles easy, then 10 miles at MP.
However, Essex 20 is a 3 lap course, and i reckon it would be easier mentally if I used that for pacing, so perhaps do the first 6.something miles easy, then second lap at MP+30s, and the final lap at MP - that extends the length of the hard work by a few miles, but still if I nailed the pacing, I would feel much more confident. What do you all think? I will also be making it into a duathlon by probably cycling to and from the race - must remember to pack running shoes in my bag so I don't have to run 20 miles with cleats!
Hi all, Rachel, cool- stick to the physio's advice- he's got the right training and knowledge and can see you, so best plan for the injury I agree that with all the miles banked, its ok to assess whether each session is worth doing now. I'm following Malc's plan for this week, but as I did my last week's 20 miler on Monday rather than Saturday, I've effectively had 2 days fewer rest to prep me for this week, so decided that today instead of being a 10 mile run will be a 4 mile recovery run, i'll do the 9 mile tempo session tomorrow and miss out the 10, as I have a 20 mile race this coming sunday. That will be then the longest of the long runs done before I start thinking about taper... EEEK!! A month today until Manchester Marathon!
MacFinBob good on you for staying cautious. A gentle 3 mile jog may help revive your legs if you're certain you have not succomb to the stomach lurgy - I always find the first run after a race always feels horrible for the first couple of miles no matter how many days rest you put in between it.
Pipski, Like Rachel says, you've put in the hard work now, so as long as wining and dining only makes you miss one workout and not two (from hangover ) you should be a ok enjoy yourself