Thanks all and also the5krunner Advice is much appreciated. Have adapted plan now to include track intervals and 5k is down to 18.25 at Edinburgh parkrun and Halewood 5k. Training plan is currently
Mon hot bikram yoga
Tue track intervals say 12x400 at 5mpm with 60 sec recovs or 6x800 at 5.30mpm with 90 sec or 3 x mile at 5.45mpm with 3min recovs.
Wed spin class or short hill sprints
Thu 8 to 10 miles at 7.45mpm
Sun long run or intervals.
Im reading a book called the sports gene by david epstein and its taught me that i respond better to shorter more intense training with adequate rests or cross training in between. Its all trial and error i suppose but for now i'm up
Auntie Ninja-it's a lot I know, probably waste more energy carrying it than it'll ever give me, i might have to ditch some beforehand, I'm just hoping they have enough gels etc to go round at the stations, a pessimist is rarely disappointed.
As for what's next, already signed up to the Amsterdam Marathon on the 20th October, which should allow a few months off after Manchester. Was a pretty straightforward process with three nights in a four star hotel with flight for £250, bargain. Race entry was about £45 and no need for doctors certificates etc, it's also one of the flattest out there at 44m net climb, even flatter than Manchester, which helps. Plenty to do afterwards also.
Last training session tonight at East Cheshire/Tameside, usually 2 to 5 minute intervals over an hour but will be taking it very easy, just tick things over, then it's rest and carb gorge till the big day, v excited now after watching the London Marathon.
Might go for the long sleeve running top/shorts with bum bag combo on running day. Still scarred from last years epic weather but doubt i'll be need a running jacket.
In terms of gels/food during the race what are people's strategies. I'll be taking all my fluids from the stations but will bring my own gels, I 've got 5xcliff shots, one every 3 miles and have three SIS gels with caffeine that i might have at 16, 19 and 22. Also got some cliff shot blocks (like the old rowntrees jelly cubes) and dextrose sweets/tablets in reserve if things go awry.
Last jog out is 2 miles on Thursday around Clayton Vale, Good luck to everyone running, see you on the beech!
Good advice, thanks, always been wary of the need to taper since I did my first marathon as a complete newbie and thought it might be a good idea to do a heavy leg weights session with barbell squats etc 4 days before the big race, really, really, really bad idea.... as was running in what I didn't realise at the time were racing flats, you can imagine the pain The problem is you can think you are recovered after three to four days following on from a long run but the deeper impact of a recent long run might only begin to surface after 8 or 9 miles on race day and then it's too late, there's no turning back. Advice heeded, think it will be a much shorter morale boosting 14 miler, then a few short low intensity speed sessions over the next 12 days and a parkrun to keep the speed in the legs, hoping to get under 4 hours.
!i would like to go out on a 20 mile run tomorrow on Tuesday 16th. I have been a regular runner since last Spetember when I started weekly Parkrunning. I decided to do the Marathon at the beginning of February. My weekly routine since Feb has been training at my local club (East Cheshire Harriers) on Tues and Thurs which is mainly 2 or 5 minute intervals around the track for an hour at a time, Parkrun Saturdays (now down to 19.48 with 10k at 40.48) then long run Sundays. My long runs have built up from 10 miles to 18 miles, for the longer runs I've done 2 lots of 16 and 1 lot of 18 all at about 8.30 to 9 pace. Given that I've only really been doing the longer stuff beyond 5k and 10k training since February I wasn't sure whether a three/four week taper is necessary. I'd like to fit in a 20 miler tomorrow then take it easy up to race day, this'll be a good confidence booster but was unsure if it would allow me enough time to recover over the next 12 days, I'd be going a minute slower than race pace, say 9min miles so I'd of thought so, but the often quoted requirement for a three/four week taper has put a little doubt in my mind.
Thanks in advance and good luck to anybody else running on the day!