Firstly, thanks both for all your fab advise on the threads! From following this competition last year to now, i've taken 13 minutes off my half marathon time from March last year, and am looking for a really big improvement in my marathon too . I ran the Essex 20 on Sunday just gone- its a 3 lap course with each lap just under 7 miles, so i used it as a progressive long run, doing lap 1 at 9:30s, lap 2 at 9:00s and lap 3 at 8;30s, which is my planned marathon pace. I nailed the pacing plan and finished in 2:56 which was a bit quicker overall on all laps. I will be doing Manchester Marathon on 6th April, same day as Paris.
Training has been going pretty well, and my other longest runs have been 20, 19, 18.7 and another 18. I have Colchester Half Marathon this coming Sunday, and my plan for this race was to run a 2 mile warm up and cool down, and run the half marathon at my marathon pace, so a total of 17 miles run with 13 @MP. I have no burning desires to push it any faster as I got a pb at dorney lake a few weeks back. Do you think this is a good plan for my long run 3 weeks out from my Marathon? Or would you recommend something different?
Pipski, I thought I might extend the Essex 20 to add an extra 2 miles, but I decided sitting on the grass waiting for my friends to finish before cycling home was a better use of my time I've never done more than a 20 miler in training, and always managed to complete my marathons. An extra 2 miles wont make you any fitter, but there is increased injury risk if you are already fatigued by 20. So it is purely for a confidence boost, hwich is really why people at our speed do as much as 20 miles. People who complete the marathon in 2 hours 30 don't generally go out and do 30+ mile runs, which is the kind of distance they would be running to be on their feet as long as a 20-22 miler would take us. Plenty of people manage with 18 being their longest run pre- marathon, and there is even quite a popular training method called the Hanson plan, where the longest run is 16!
If you already have done 20, and are planning another, you could do another LSR to increase the distance. OR you could (which I find more fun) play with pacing in your 20 mile run, so for example alternate 4 miles easy, 4 miles marathon pace through the run. Give you an idea of how different marathon pace will feel at the start of the marathon compared to in the later stages for example. Personally, I would find this gives me more confidence than upping the distance, but i don't have any doubt about completing the distance.
Well done on your race!!! That is an excellent indication that sub 4:30 is well within your reach
sub60 euw, your psychodelic toes sound interesting. Do the injinji socks that Jenf uses look like they might help? She says that she has been blister free since switching to them. I'm thinking of splashing out on some myself!
Rachel, how are you doing today? Any more running? or are you sticking to cross training?
Nicole, Thanks for asking! Essex 20 went really well despite the heat. I have a white cap mainly because I have very dark hair, and that is usually what causes my head to overheat in direct sunlight, not just keeping teh sun off my face with a visor.
Its a 3 lap course, so my plan was to use it as a progressive long run, doing the first lap at Marathon pace +60s (9:30), the second lap at MP+30s (9:00), and the 3rd lap at Marathon pace (8:30). Totally nailed it, and ended up finishing in 2:56. I ended up going faster in each of the sections exept for the 3rd mile of each lap where there was a big hill, which will not be a feature in my marathon, so not concerned about that. Still felt great, and now have lots of confidence, so other than Colchester Half Marathon next Sunday, which I will run at marathon pace, I've done my longest long run and starting a taper.
I love the royal parks half! but sooo expensive entry. I'm hoping to do Run Hackney, but my personal training assessment is that weekend- once I've confirmed that I may be able to book to do the race I used to live just off hackney road, so I bet the route might go thru places I knew
Thanks Runbikecat and Freemers feeling quite confident now, as my last 20 miler was only 6 days before, on Monday
Shame about your stomach cramps Runbikecat, It does get a bit frustrating having to eat pasta or something carby every Saturday night, doesn't it? I love to cook, and the weekends are when I have most time to do it, yet because of running our main meals are things that can be rustled up in less than half and hour... Oh well, only a few weeks of that before I become an ultra runner in training, and eat what I feel like
Freemers, I can't believe you managed 22.5 miles in 3:10, in training!!! That's amazing! I was thinking I was going to tag on an extra 2 miles at the end of yesterday's race... Funnily enough, by about 17 miles I decided against that, and instead trying to push the pace - it was such a sunny day I knew I could just lie on the grass straight afterward!
Rob, I hear you with results processing... as long as nothing goes wrong, being run director is 4 hours of your Saturday, but if there is an issue with the timers or the scanners, say goodbye to your weekend! Its important to remind people its all volunteers I think
The weather really was gorgeous sub60, still is- feels properly spring like Parkrun- where you start from makes all the difference. I've even added extra onto the course in order to overtake when i've started too far back for my pace...
Well done on your 14 miler- what is wrong with your toe? What colour is the blister?
Well done on your Parkrun pb Malcs! Excellent! I was rd at colchester yesterday and looked like front runner was on to break his course record (THE course record) of 15:52, but he missed out by 4s!! I was upset as we only had 174 runners so the first time in ages I've been Rd without a record set- usually in attendance.
i ran the Essex 20 today. Cycled 6 Miles to the start, switcheD from cycling shoes to running shoes and waited for my feet to stop feeling numb. its a 3 lap course, which I thought was flat (it wasn't) so I planned to pace the first lap at MP+60s (9:30), second lap at MP+30s (9:00) and third lap at MP (8:30). In order to not have weird point somethin of a mile to work out pacing on I decided it would be 7/6/7.
despite the heat, I think I paced perfectly, however looking back, it does seem a little all over the place- I definitely went off too fast for the second lap, and the hills in the course made a difference too.
anyhoo mile paces
first 7 miles 9:20/ 9:06/ 9:27/ 9:22/ 9:20/ 9:23/ 9:11
second 6 8:35/ 8:34/ 9:00/ 8:59/ 8:46 / 8:44
last 7 miles 8:18/ 8:06 / 8:41 (big uphill) / 8:31/ 8:20/ 8:24/ 8:00, and my 5 seconds of 'sprint' finish was at 5:39 pace.
Overall garmin time of 2:56:12, which I'm fairly certain is the fastset I ever ran 20 miles EVER! Since I was taking it easy at the start, I certainly felt I could have done more running today... Average pace overall was 8:48... Still unsure about maintaining 8:30 all the way around though. Colchester Half Marathon next Sunday at marathon pace, then taper!!!