i know what you mean - i used to do long slow runs and then a lot of short fast ones - what i find now helps is going 8-10-12 at marathon pace in midweek, building up the miles each week, peaking at 12 MP - helps get the body used to the pace i find, without burning out too much
thanks again to all for the advice - did a lot of the stretches and strength stuff and didnt feel much on a 45 min easy run last night - 12 mile MP tonight so if i get through that with no issues ill be over the moon!
in terms of long slow run, im planning my first 20 this weekend, then 13 next and then another 20 the week after - personally a 2 week taper works for me, i tend to lose fitness too quickly - I think a 20 two weeks out is fine personally, plenty of time to recover as long as you ensure you arent racing the 20 mile from my experience, but running at a slower pace than you want to run on the day
thanks guys - had a look at that pigeon yoga pose, i can see that is seems to get the right hip area stretched - definitely giving it a go later on.
i think the last time i was able to help it a little by changing shoes from support to neutral or minimal shoes, seemed to allow me to run through it while doing the hip stuff - hopefully a combination will keep it at bay until after the marathon
hows everyone going this week? Training probably peaking the next week or two for all - unfortunatly despite my training going quite well, i think i've picked up another IT band injury, pain in the knee, had it in january but seems to have come at the very worst time! anyone got experience of this or how to get rid of it? I managed it with ice, massage and stretches before - and 10 days off, which I cant really afford to take off now!
As far as I remember it is cups which is a pity for a big marathon - tipptop rundown of the course sounds accurate for me - definitely learnt not to go all out thinking brandenburg gate is the finish line it's a fair bit past it! Super support though
Personally the training is going well, 18 lsr last week and same again tomorrow, to be followed by two 20s - hoping still for a sub 4, a lot will depend on weather for me as I run much better in the heat for some reason!