I still haven't got a scooby w.r.t. marathon nutrition, as demonstrated with my schoolboy-error unidentified gel at 27k into Berlin last year. Still somehow managed to pull a 3 second negative split out of it though, so if I've learnt anything it's that I can stomach whatever it is they give out on the course, and I'll most likely use them deliberately this year, starting before halfway and maybe having 2/3 depending on how I feel.
ES - Still no official confirmation but I reckon sub-3 is a safe bet. Only correspondence I've had this week is to ask my clothing/shoe size for the sponsors. More free kit! Yay!
Al_P - Maybe I will end up running round with you on Sunday, or with whatever group seems to be forming which feels the right speed and contains a broad set of shoulders to hide behind. See you at the start! (I'll be wearing the red shorts.)
10M this evening inc. 3 x threshold miles (30 secs recovery) on the track, 5:27, 5:29, 5:28. Comfortable enough, but impossible to tell how that might relate to a sustainable pace on Sunday. Definitely felt easier than, say, 10k pace but wouldn't like to say beyond that. The taper's doing its thing though. Day off tomorrow and heading westwards. Quite looking forward to road racing again now.
TT - Yes, "fun" is definitely the word I would use for running quite hard up lots of hills with restricted supply of oxygen.
ES - Thanks for the link. I've certainly found the progressive LRs to be real confidence builders, and now the surge runs are giving me ideas for variations to mix it up.
Re: different ways of promoting fat burning through glycogen depletion, I think it's important to get a balance between (a) starting out depleted and/or (b) running long + intensity, in order to replicate the glycogen depletion you experience during the race. So pre-Berlin, I learnt through unpleasant experience that whilst I can happily run 23 miles @ MP + 90 seconds on a cup of coffee, I would rather approach the progressive long run (culminating in 8 miles @ MP) well fuelled, including a top-up en route. Apart from the fat-burning angle, the run also simply gets you used to running @ pace on legs which are experiencing fatigue, so it's pretty useful to at least be able to complete the session.
I'm now thinking of combining the LR surge ideas with my multi-pace tempo runs for a big nasty LR. How about 12M easy, then 8M on the track, alternating 1M @ MP / 400m @ threshold, 2/3M cool-down? Oof!
Weather's looking a bit dodgy for Bath. Think I've set aside any ideas of PBs for now and will settle for chasing after bald or grey men.
I think one of the difficulties of pinning down causation/correlation between pronation, overpronation, etc. and injury is that even if gait analysis does show some footfall or other, is this something that needs correcting? After all, the foot is supposed to roll in as that is its natural motion. And if someone else's foot rolls the other way, is that a bad thing for them?
I tried on some new (to me) neutral Brooks shoes the other day, and had a go on the shop treadmill just to see how they felt, but of course the treadmill was linked up to the customary video analysis, so we had a look anyway. "Your left foot is rolling in quite a bit, but then if you're not getting injured..."
...which is interesting on a couple of accounts. Firstly, despite having a succession of injuries which has taken away best part of two years out of the last eight of running (kinell, I'm getting old...), most of these have been on my right side (foot, knee, hip) and I haven't had an injury on my left side *touch wood* since a dodgy IT band in 2008. Secondly, my gait has changed from being a genuine overpronator, more marked on the right side, to a mild/normal pronator with a slight roll on the left side. Possibly something to do with my hip operation in 2011 but who knows?
It's all a bit of a dark art, isn't it. Anyway, I've been cracking on with neutral shoes for a little while now, and generally trying to stick to the same shoe when I can find one I like, but getting continually frustrated when they change them more frequently than Man Utd away kits.