I should have emphasised before, but the gentle downhills are essential. You're basically forcing yourself to run a bit faster - or at least to have the legs turning over faster - than you could on the flat.
Any stiffness after that session? You should be recruiting different muscle groups so I wouldn't be surprised.
I've spoken to quite a few local runners in the last week or so and it seems very few of them had a good run at London.
DT, a real shame about the stitch, but that's a very respectable first marathon. I bet the next one is significantly faster because of the experience.
Chubby, good to see the mileage is building up.
Duck, when I did Fulham it came out at 3 miles exactly and am sure we didn't cut any corners. As I said still a good time regardless.
Mr V, decent 10k. We do expect to see a full minute off the next one now though.
Very impressive time at London following Manchester, PRF.
Wardi, what terrible luck. Sounds like you did well in the circumstances.
Congrats on the new job, TR. Nothing wrong with that 10k time expecially given your mileage.
Dan, I think you scared Bob off with that report. Your training leading up definitely suggests something closer to your target should have been in order. I personally find heart rate a very reliable indicator of things. The occasions where things do go a bit weird is when it suddenly gets a bit warmer.
Great job at parkrun!
My heart rate is always very high before a race. I put that down to nerves and adrenaline. However, it always seems to end up back where it should be during the race itself.
It seems very difficult to estimate a first time marathoner's pace. I think the "MP" I use for training purposes is what I could realistically hold for 20 miles in a race. I have no idea what would happen after that and don't think I would have much more of a clue even if actually training for a marathon.
I had my first decent training week since about October last week. 65 miles and some weight training (and I had to force myself to have a day off because I was feeling so good). Whatever I end up racing this summer I'm going to keep the mileage high at the expense of race performances since that is what will benefit me longer term.
Well, it sounds like you did pretty well. It also sounds more like a cross country race. During your next 10k (which will be flat, fast and ideal weather conditions, of course..) you can think back to that.
Duck, the plan is to keep in touch with faster stuff. I will still be weigh training and doing at least one session a week dedicated to speed development. Late summer I will probably do a couple of MD races, but just not gonna worry about targets etc.
Fulham Palace is the closest I've done to Westminster and it is very fast: 3 laps and all on tarmac. I'll be at about mile 25 on the embankment on the side closest to the river (so on the runners' lefts). It's just a couple of minutes down from Westminster tube and I should be easy to find because I'll be next to a big Croydon Harriers flag.
Decent opener there, but definitely about 10 seconds slower than I would predict based on your 800 and HM times. I reckon if you can manage to get a few under the belt in quick succession you will get there.