Toro - so is this training just like a pre-marathon phase with regular marathon training to follow then? 13m @ 10k+20s though? The thing that needs to be taken into account with these plans is the relativity of the paces. As an example, Canova's workouts are done on percentages. For me to do the quickest stuff in his workout schedules/structure strictly following his rules I would have to run 10-12km of volume (say 1km reps) @ quicker than my 5km pace, but if you do a bit of digging around you'll see that his guys do those workouts at around 10km pace. Likewise, 13m @ 10k+20s would probably have been around MP for Horwill's guys, so still a very tough workout, but is pretty close to a flat-out HM for you. What is your usual weekly mileage and structure?
TR - I think you'd probably come on leaps and bounds with some 10k work, especially with your aerobic conditioning. Certainly for me it gives the best returns.
Nicely done ThR.
~650g of carbs consumed (close to 11g per kg) so I think it's safe to say I'm well stocked up
Sh!t selbs.It sounds like we're in a similar boat. Fingers crossed for you and hopefully see you at the finish line. I've not done anything with mine today in terms of treatment as I would just run the risk of causing more damage, so bar the jog and strides this am (both of which felt horrific) and a walk down to drop off my bottles I've been keeping my leg up, so I'd go with TR's suggestion.
Lev_ - I just had a quick scan back and saw your news. Make sure you don't do yourself any major damage, and at least you know now why it came on so suddenly.
DrD - a fast parkrun? Really?
Toro - 'mad' Frank had some crazy ideas, but within them there tended to be some grain of truth. I think the point to take out of his 5-point training system is that most of us are a little shy of pushing the envelope with quicker training, both in volume and variety. However, there is no getting away from a good aerobic base - if you improve yours then those times (and more) will come to you simply because you are a better runner. The further in distance you race the more important this is. By Horwill's calculations I should be ~10mins slower over the marathon. He had some good successes over shorter stuff but I am not aware of him ever having trained elite marathoners with any great success. To be a good marathoner I don't see that you need to go (much) quicker than 10k pace though, at least on a regular basis, bar some strides for form.
TR - fwiw, I think working on 10k pace in training, if not in races, is key for me being in good marathon shape, but everybody needs different triggers. I've not done anywhere near enough 10k paced stuff this year, so it's front and centre on my agenda for the next campaign.
I agree totally on the conditions Jools. Perfectly still, nice temp and overcast. I'm glad you seem more relaxed. Of the 3 of us you're going to the startline in the best condition and most ready to rock so I hope you get your reward.
Second year in a row I've had an autumn marathon trip delayed by fog - 2+ hours sat on the runway at Heathrow this time. Fingers crossed it turns out to be as good an omen as last year
Number for those who want to track on Sunday is 640. I'm still having problems with my ankle/shin so God knows what will happen - I had to cut short my planned 4m jog this evening (being cooped up on the plane unable to stretch my legs our for an extra few hours didn't help it as it was already a bit gripey from the last few days anyway) and have been alternating a cold shower with a heating gel, so will get myself to bed now and hopefully wake up having had a miraculous recovery tomorrow. Still, it is what it is, so either way I'm toeing the start-line and will just try to suck it up if it comes to it. It can recover properly after Sunday.
I saw some of the elite (primarily) Ethiopians in the hotel when I was picking my number up. A good variety of heights, but all, as you'd expect, incredibly lean. I felt fat walking past them!
Fingers crossed for a good sleep all around tonight chez selbs.
KD - 5ft 8in / 1.73m.
Plan was for 7-8m with 2-3m @ tergat MP at lunchtime. Stopped the 'MP' at 2 on account of going too fast (5:27 - I wish!) and my ankle being a bit achy.
Nice training marathon marders.
I'll post my number up when I know what it is if anybody wants to track me. As I fly back Monday and straight out to Prague (Mrs TT's birthday break - usual disclaimers about house-sitters, burglar alarms, etc, apply) early Tuesday I don't know if I'll get to post a report, so feel free to break protocol, etc.
PP - I'm planning Bath and Reading as my only two road races before London next year. Nice one on the training volume.
Dachs - must(ard) you go for puns?
Ankle is still a bit gripey, but given that 2 weeks ago I thought it was game over I can't complain. Weight is in the right direction (59.5kg this morning), if not quite there. No nerves at all here; I think I actually thrive on the last few days pre-mara now as I relish (another one for you there Dachs ) the challenge ahead.