I'd say sub-4 definitely achievable Iain with those times...
So glad that Tim's back on the road. I know what you mean Tim about how you appreciate every step when you first come back from injury - it's like the honeymoon period all over again! Unfortunately I'm still under the black cloud of injury and suspect I may have forgotten how to run altogether ( But I can still live vicariously through all your achievements!! Keep those PBs coming, all!
So Tony's 'reward' for a great run at Brighton Half today is a revision of pace guidelines and an adjusted few weeks of training.
Here's what week 10 now looks like, along with the new pace guidelines. A sub-4 finish is definitely in Tony's grasp now.
Slow/recovery 9.30-10.25 Easy 8.30-9.30 Steady 7.55-8.30 (current half marathon pace 7.55) Brisk 7.30-7.45 (current 10k pace 7.29) Fast 7.05-7.20 (short rep speedwork will be faster than this, with guidelines given) (current projected 5km pace 7.12) Long run pace range 8.30 to 9.50
Week Ten(43M) w/c 23 Feb TRAINING DAY Mon 5M of 2 x 2.5 miles slow or 5 slow continuous Tue Rest Wed 8M of 1M jog plus strides then 5 x 1M winders (first one approx. 10k pace then each one faster than the last, 2 min jog between each.) NOTE: Each one only a couple of secs quicker is fine – not masses otherwise you’ll end up sprinting by last one! 1M jog Thu 5M of 2 x 2.5 miles slow or 5 slow continuous plus 3 x 60m strides Fri 5M steady to include 10 x 30 seconds fast uphill with walk/jog recovery Sat 20M TRANING DAY Sun Rest or cross-train
This is great Tony. A modest NS was just what we were after and you were never that far off your average mile pace, so although you sped up a little towards the end it wasn't because you'd held back too much in the earlier stages. I think you've got it just right. A modest NS at Paris would be brilliant too - it's a little harder to achieve in a marathon perhaps, but I'd still aim for it, because it prevents you going off too fast.
I'll have a quick look at week 10 and let you know if any adjustments. Interesting about the weight loss thing...(or lack thereof ) but I do agree with Ruth that you have to be using the same scale to get an accurate measure of progress - and clothes are probably a better guide...
Well done again! Have a well-earned lazy afternoon!
I am really glad that you have another race coming up before Paris and that you'll get a chance to meet Victor before it. He will really help you find a more positive mindset during races and hopefully not beat yourself up afterwards too. I think if you finish a race knowing you did all you could, you feel good, regardless of the result. And if you didn't do all you could, you need to identify where you fell down (did you let negative thoughts get the better of you? Did you catastrophise? (sorry that may be spelled wrong!) ie. did you hit a tough patch and assume that it would never end and would probably just get worse?). I'm still hearing that klaxon and hope you can give yourself a little bit of credit for achieving a PB, and adding it to your confidence store for Paris.
I think your strategy for Brighton sounds good - I think you're definitely capable of that time goal and setting off a little slower and then seeing how you feel for last few miles is very wise and good practice for marathon strategy too. Not looking for a huge negative split - it's really just about not going off at a mad dash!
Will also be a good opportunity to try the jelly baby/gel strategy. Personally, I think doing the whole marathon with JBs would be tricky - you'd have to carry so many and they get a bit sticky as they warm up. But this is a good testing ground. It's absolutely beautiful here in East Sussex today - hope it's like this on Sunday too