HR -I'm turning 34 in a few weeks. Only started running in 2007 and taking part in 10K races in 2009 but have always been quite sporty.
I only really started paying attention to structure last year. After running 3:09 in Barcelona in 2012 doing about 35miles a week (mostly on treadmill) I decided to enter VLM and attempt a sub3.
Spent last autumn running about 35-40 miles a week doing one tempo, one interval and one long run as key weekly sessions with a couple of easy 3-4 mile runs in between.
From January to March I increased mileage to an average of 45 with a couple of weeks peaking at 60 miles.
The tempo runs were of 7-8 miles with only 3-4 miles at tempo pace. The intervals were mainly 800s to 1600s ran at slightly quicker than 10K pace and rest of 2 minutes
As far as my long runs I normally only start putting in proper long runs about 12 weeks before a marathon. Start with 17 and end up doing a 23 miler. Every 3rd week I throw in some MP miles (up to 13 miles).
Lev - I will definately stick around. Not sure I will be able to keep up with the pace of the forum though!
I did watch yesterday's GNR on the box and made me want to sign up for a couple more HMs this autumn. Any suggestions for maybe early November? The course and the conditions reminded me of the Reading HM this year. Well done CC2, Jools, Toro...
I actually ran to work for the first time today. 14 miles @ 7'50" pace. Bit hilly around Sydenham Hill and more traffic than I hoped but fairly relaxed. First time really running with a rucksack. Felt ok.
I've been following this thread and reading all your comments for years now. Never really had anything to contribute since I only got my first sub 3 early this year.
Have gone from 03:10 to 02:54 in 12 months but now I'm finding myself tolerating higher volume of miles regularly and getting considerably faster at various distances.
I have one question which will help me understand my goals for the next couple of years.
How much more difficult is to go from 2.54 to 2.44? What should be main focus or areas which need extra attention when training with the added strain of the faster for longer?
I'm not after a detailed schedule but more of a handful of tips and comments from experienced runners.
Got to 2.54 with an average of 45 miles per week and I reckon I can get to about 55 miles per week (average) for the final 3 months peaking at 65 miles with minimal risk of injury. I have also been getting my 5K time down to 16.45 in the summer months.
Thanks in advance and I hope you dont mind helping out a forum newbie!
Hi Rennie, Sub 3 is around the corner. My view is that the trick is training for sub 2h55m. You can then still be conservative then and get your sub3.
Great session Nutterman. it does seem well within reach with those HM times.
Steve, I also ran a 88 first half. I must admit I got mixed feelings. From the very start I didn't feel great. It didnt help that it seems virtually every runner started way too fast around me almost sprinting in some cases.
Even waiting for the start the sun was quite strong and I could feel my head and neck feeling quite warm. For me it was not so much the heat in terms of temperature but the direct sun and lack of shade.
I took me a couple of miles to get some sort of natural rythm going. I've done a couple of fairly large marathons but London really takes the biscuit as far as crowds of runners is concerned.
I stuck to my pace plan and got to the half 10 seconds behind schedule in just over 88 minutes.
At this point I could already see loads of runners slowing down and some even cramping up and walking.
You'd think runners capable of an 85 minute half would know better and pace themselves conservatively. It's a mistery to me why so many people after weeks of training and mental preparation would set off too quickly.
You can't avoid sites and forums talking about the importance of conservative pacing early on!! What are people thinking!!??
I understand the heat may have played a part (certainly in my case) and the harsh winter may have not allowed some not so serious runners to get the necessary long runs but at one point people were actually sprinting and we hadnt even crossed the river yet.
Anyway, by mile 18 I started feeling the effort and started to mentally recalculate and visualise the rest of the race. At that point I had a strong suspicion I would not be able to get a 38/39 minute last 10K as I intended. As it turns out I ran the last 10K in 39:38
I ran the 2nd half in just over 86 minutes (1minute 40 second negative split). In the last 7K I overtook 240 people and I was overtaken by 2 runners.
Will go out for a jog today as I feel pretty good and will resume proper training next week.
Steve, I'm running the BUPA 10K in just udner 5 weeks. Is there a particular structure or speed session you would recommend to improve leg strength in that short period?
Hi all! Just back from the race (stayed nearby for lunch).
I don't know what others will think but I found it a little too warm today. I got the time I set out to achieve but I'm not sure I could've pushed a lot more today.
02:54:55 in the end so very pleased.
AW, how did you get on in Hamburg?