Sense - yes as in max speed. With the taper and extra few weeks training MP should continue to get a bit quicker, but I want avoid chasing pace. 7:50 sounds good as its a full minute slower than your 1/2 pace and should be erring on the right side of MP to save matches. I like the 10 at 8:45 pace and then 10 at 7:50. being ready to ease back myself. If you can hold the 10M steady with minimal HR drift then we are where we need to be, taking gels in the same place as Paris etc The 16min, 4x4min, 16min is supposed to be around MP for the longer reps and more like hour pace for the shorter, although HMP will do, its just about a bit of quicker running and then trying to hold MP again. 2mins jog between each rep, put it into your MLR.
Carl - its a 1/2 Im not a full. Aerobically its easier than a marathon, but it needs some running legs that have recovered from a marathon. I think I will be abel to leave entering until the few days after VLM and then make a guess as to wether I think I'll be ok to do it or not. I will need to make sure that I hold back a bit at VLM though.
I did do a bit of quicker running myself for the first time in a while, with 16mins, 4x4mins, 16mins in a 13M this morning (with a 5M return journey), this is robbed from Steve Way and will build to 24min, 6x4min, 24min over the next few weeks. Makes the time pass quickly if nothing else. I was going to suggest that Sense does what I did today next MLR (but not if you would like to ease back for Kingston), but it would be before Kingston and not afterwards. What do you think ?
Sense - significant pace chaneg from last time during todays run, which is a bonus. I guess that 7:42 is as fast as you'll want to go on race day. To avoid burning too many matches and chasing faster paces we should set an upper limit for now, of maybe 7:50 or 8mm ? If you run quicker at Paris then great. I was going to suggest some shorter efforts in next weeks MLR but if you want to ease back for Kingston then thats fine. You will need an easy MLR the week after Kingston too. But thats fine. You are doing great and dont really need much hard running seeing as you have had the recent 1/2 and have kingston coming up. Your endurance is stil going to be your limiter as a novice with the leg speed that you already have.
Carter - sounds good, I think gels and carb loading is the way to go.
Stewart - its a 1/2 Im not a full. Aerobically its easier than a marathon, but it needs some running legs that have recovered from a marathon. I think I will be abel to leave entering until the few days after VLM and then make a guess as to wether I think I'll be ok to do it or not. I will need to make sure that I hold back a bit at VLM though.
Sense - I ran a flat untapered 10M in 59:10 in November, so fancied my chances of an undulating untapered 10M this week, never run it before though so it depends upon how undulating and how fresh I am I guess.
Ryan - the house move sounds nice, I shall stop looking out for your yellow cap.
Bainsy - I should explain.....my current thinking is that if I toughen my legs up (with the doubles etc and now some BAC stuff), then I hopefully can get under a streak maintaining 2:55 with as little damage as possible, with a view to making a late entry for the Swashbuckler two weeks after VLM, which will need 14M at approx MP, so it depends upon how fresh my legs are in the few days after VLM as to wether I risk an entry or not.