I sometimes use the Scott Douglas / inspired by Canova 12 week marathon plan (just google "get serious: a 12-week marathon training plan" ) where it specifies the length and pace of the long run and details for a long-interval session (e.g. 2x2mi @ 10mi-HM pace, 0.5 mile steady inbetween) for each week, and the relative mileage for each week, and you fill in the rest. e.g. a 70% week would be 35 miles for those maxing out at 50 mpw and 45 miles for someone going up to 60mpw.
Stockholm, you are just clearly just fit and stuff! (I nearly wrote "like Jedward" who are, it turns out, quite good XC runners, but I thought that would just alarm people to say the least). A runner with good core stability!!! Whatever next. It'll be strong gluteus medius muscles and flexible hamstrings followed by the apocalypse
I'm just doing it for training so as long as I finish in one piece with a medal there'll be no grumbling from me! Have fancied this ever since I saw the medals at the marathon expo in Helsinki four years ago (no actual people at the stall, they'd gone off for a nap I think!).
I used the Course thing for the first time yesterday! Needed to get a long run in the morning before friends turned up at lunch but OH was running the Andy Reading 10k so I got him to drop me off just south of the northern Park and Ride in Oxford and ran up to Bicester basically, having worked out the course the night before & downloaded it into the Garmin. Very pleased. Did use the "get me home" ONCE and only once - on hols in Japan where it turned out that my paddy field differentiation was not well developed, particularly with jetlag - bloody grateful I had it then!!
I know London's flat but it is crowded and there's a lot of effort in the travelling down there and getting to and from the expo.
In '09 I did a 4:05 in a flat (Dutch ) autumn marathon (reasonable support but not crowded) and the following spring I did 4:11 at London. Now that included a 2-3 minute portaloo stop, true, but even supposing the winter had sapped my strength to the tune of a minute or 2, I think that does suggest that for the midpackers you lose a scratch because of the crowds.
The folk who were safe sub-4 candidates were usually OK, but the borderline peeps like me can run over.
Susan, so sorry to hear that. Best wishes to you all.Mandela was famously a man with a twinkle in his eyes for the ladies, so maybe she's being chatted up at the Gates...
Re. Mixing paces in training - when I did my best times I ran 11+ min miles in recovery runs - wouldn't have been able to face the tougher workouts otherwise. I have a small book on marathon training written by the guy who trains or advises many of the good Kenyans (http://athleticsillustrated.com/interviews/renato-canova/ ) and he says...there are runners who can go all day but aren't fond of speedworkand they will improve with speedwork, and speed-loving runners who will improve with endurance work - in summary, everyone does better if they can screw up their courage to do more of the training they're not naturally inclined towards... :/
The OH has made banana bread this week and the thought of it did keep me going for my long intervals yesterday! Also I made sure I picked the route so most of the fast work was downhill