Am building up from London and suffer from tight hamstrings/calves/hips. So I've invested in a foam roller and have started using that. BUT I would really like to know what a good routine is? I'm struggling to find guidance on the web. How long and how often should I roll each area?
break it into smaller chunks. I sometimes allow myself a jelly baby every 15 minutes so I only ever have to count to 15. Or plan your water stops so that you're aiming for them?
On the day itself, I just look foward to the end of each mile (I time each mile as a lap on my watch) and so I am always just counting down a 10 minute segment rather than thinking about it as a 4.5 hour run.
Pip - I think we're both runnign similar speeds (10mm?) - so I think some of the advice that is bandied about is not really aimed at us but more at the faster runners.
For me, I think anything over 17 seems to have the same training effect. And you've already done a 19. So as you have anpother 20 planned in using Hal's schedule, I'd stick with that personally. The key thing for you here is to arrive at the start line ready to go. While it's frustrating to have to sacrifice the sub4h30 goal, it'd be even more frustrating not to be able to finish?
Hope it all goes well - you sound very determined and focused and those are qualities you need in spades on the day!
I used to really suffer from shin splints. I used to build up the mileage too quickly and then be crippled for weeks (literally hobbling around).
Your physio may understand marathon running, but if the shin splints have really hit you hard then I'm not sure that a 3 +6+10 mile approach to the next few days is the way forward? If you get through the 3 and the 6, the 10 so soon might be your undoing.
Shin splints don't magically go away after some physio- these will be lurking in the background for a while yet. Make sure you build up the runs gradually - replace some of them with other gym cardio stuff. When you do run, make sure you properly warm up and don't run too fast. Run on grass/trails if possible.
Your mileage in December sounds great - you have that banked - just don't try to catch up what you've missed. Work out a new schedule that will see you through to marathon day and go for it!