sense - I had hoped to get a reply in earlier but such is life!
Massive congrats on a perfectly run race at the weekend! You haven't had it easy through training but you've stopped and adjusted and you got yourself to that start line.
Even if training had gone perfectly that performance would still be an incredible achievement so to run a massive PB with everything that you've been struggling with makes it even more special. That's only a fraction off your A target as well! Must give you huge confidence going forward.
Gotta take my hat off to you on the pacing - absolutely spot on! Your fade was minimal as well so you judged things perfectly. That's really hard to do. Very well done to you!
Re. the speed work, I can't see how you can get faster without it. I'm sure that running slower but longer mileage helps with speed but I can't see how that can produce raw speed on its own. I'm not an expert though - just going on experience. TR is very much more experienced than I am. I'm sure Angela will have a view on this too.
I think it's only an injury risk if you're tired or not warmed up properly. I wouldn't do a hard speed session straight after a tough long run and I would always warm up for at least a mile (more is better) with some strides. I've felt more vulnerable at the end of longer runs than on any of my speed sessions!
Another thing I've found that helps with speed is weight! I dropped below 70kg for the first time since I started running on this campaign. It may well be that I'm not getting any faster, just lighter (I'm certainly not getting any younger!) We all know that One Gear lost loads of weight and I'm sure he said that had a big effect on his times.
Have you also thought about strength training to help keep the niggles at bay? As I said before, it's something I always seem to be 'planning' to do more of but never quite get beyond the 'planning' stage
I do do some - a bit of core once a week on a rest day and before most sessions I do a set of walking lunges. I do the a leg strengthening circuit every now and again and because of the glute issues I've had I've been doing a fair bit of work on those. This I'm sure has helped.
Your post race recovery strategy sounds very sensible. Those mini-niggles are something I've suffered with in the past so I now have a complete week off, or at least the mid-week after the race with no running whatsoever to allow things to settle.
I don't see the point in trying to run the day after a marathon (or even the day after that). You just feel sore and stiff and can't move properly. Whilst it may help to get things moving more quickly I think there is more risk of something getting inflamed because it's tight or you end up overcompensating and irritating something else. Unless there is a rush to get back running I say leave it.
I've done exactly that this last week. By Saturday I felt great and ran parkrun with Malcs Jr. at a medium pace without any issues.
So take your time and bask in the glory of a brilliant result. Really impressed and I'm sure this will lead on to even greater things! Thanks for the excellent report too - always, always love reading these! Enjoy the rest!
One Gear - your half conversion is amazing! As you say, it's probably down to the way you train but it may also be down to your personality. You seem very determined and I'm guessing you are pretty good at dealing with pain too. I'm sure they are contributing factors.
Sean - if you think sub 3 is beyond you then it will be. That's the first, and arguably the most important, barrier you have to cross.
I see the GFA page on the VLM site has been updated for 2017. Thankfully no changes so VLM next year is on for you!
Interestingly they are accepting those dodgy pre-2016 Manchester results but they are adding 2 mins. Good that they will at least accept them.
Dave - post marathon blues is a common thing, even if you make your target. If you don't then it can be much worse of course.
I tend to have a good week or two off training. It allows the body to recover and you are less likely to get little post race niggles. I might do a parkrun or a little jog after a week but no training.
After that the best cure is to get back on the horse again. Book a short race or focus on parkrun. Just be careful that ankle doesn't become more than just a little flare up!
sense - I saw you got your last run in before Salzburg. Exciting stuff! I guess it's the food fest for you tomorrow? Good luck with the eating and have a safe trip over. Looking forward to seeing how you get on. Very best of luck!
Having had time to reflect on my race on Sunday I think I made a couple of schoolboy errors. What’s more annoying is that I was forewarned on both of them!
The first one was running to my Garmin. On the watch I was through 20 miles in 2:16 so on target. However, as I've said earlier, I was about 400-500m behind the mile markers by then. Effectively I was only at 19.7 miles. I’d read about this potential pitfall before and people advised using the lap button to manually register splits at the mile markers.
So basically I either needed to run a better line (very hard in London but easy in York thankfully) or run more quickly. So there’s the second error , I really needed to be on 6:40-6:45 pace from the start.
Now that's easy to say of course but would that have been too quick for me? I guess I will never know. What I do know is that by not doing that I basically screwed up my chances of the sub 3 because there was no chance of me speeding up to claw back time.
For York I think I can be confident that the watch will meet the mile markers as I've done it twice before but I'll be watching for any variation and using the manual lap button for my splits.
Sean - tvm! I wasn't supposed to be on FGFA, they moved a load of us onto there because they had so many GFA entries. I believe anyone targeting sub 3 was moved to FGFA. The same may happen next year but if not then we'll all be on Green. That's still a great place to start I believe!
I don't see any reason for you to target 3:08 if your ultimate goal is sub 3. You're in the same position I was in a year or so ago. I think your idea of getting your raw speed up on 10Ks and Half maras is perfect. That has been the key for me even being able to contemplate that target.
Re. the half time, they usually say 1:25 but I did 1:24 and really feel I need to get 1:23 to be confident. That would be a flat out hard race to get the 1:23 of course - no holding anything back.
When I did 3:04 I had a 1:26 half. If speed endurance had been better I may just have been able to convert that so there are no hard and fast rules.
Angela has suggested that I try and do a few more longer runs to to help with the speed endurance. Either 22 milers or back to back runs on the weekend (10 Sat, 20 Sun) or two runs in a day midweek. So I'm definitely going to give that a go.
Strength training I should be doing anyway. I don't know how much that will help with endurance but it should definitely help with form and injury prevention. I say that I'll do more of this every year though and then fail miserably
sense - your turn next then Not long to go now. Hope you're looking forward to it? Salzburg is meant to be a beautiful place.
I guess you won't be doing much this week? That should give you time to work on your maths
Hope you don't suffer from any maranoia this week. If you do, just shout, we're all experts here now!