Afternoon Shadies, Hope you are all well. Looks like spring is well and truly here. (finally). It has been a while since i last posted but i have been lurking in the background.
2-3 weeks ago I tentatively decided to join a friend of mine on his MWLR, (Shades it's the friend that i gave your plans to) as this would be the first proper run since injury.. we did 10 miles but at a 10min/mile so not my usual pace but it was an eye opener for me as i had to really focus on running slowly and i was able to feel the road and how i was running rather then just thrashing out the miles. Along with gym sessions for core work i have resumed training (thankfully) but i am allowing things to settle down so i am removing all pace out of my runs till i feel ready to pick up where i left off..just glad to be back on the road..
Iain - Gotta agree with Tom, 6:20 pace for a second half is unbelievable. I'd have thought that would be a one way ticket to the wall but clearly you nailed it. Amazing stuff.
How has this official week back been so far for you training wise?
Malcs - About 6 weeks before my marathon i was beginning to doubt whether i could get near the 3hr mark and then i went out for a run with one of the faster club guys and we did 17 miles at around the 6:20 pace. that allowed me to feel what it was like to run at that speed for a prolonged time so when i ran with that guy in the race and he said he would pick it up to 6:20 i knew i could do it...Training has be ok, only run twice so far this week but total milage is 18 miles so far and i hope to run tomorrow and a longer run on sunday, hopefully end the week on 35-40 miles
Golfer - under most circumstances i would never consider a negative split marathon but i felt strong at 13 miles to thought what the heck.
I put the lack of hitting the wall, down to a new fueling strategy. The beginning of the week of the race I slowly started increasing the amount of carbs i consumed and then by thursday i fueled up as normal till lunch time saturday and then ate what i would normally eat. i prefered the week of carb loading rather then 3 days of heavy foods as i didnt feel as bloated and heavy..i will confirm whether it does work after my next race as ill be adopting the same plan...
I think what helped me to my sub 3 last year was the fact that I tagged onto a group of slightly faster runners and at Half way one guy said he was going to break away and run at 6:20 pace, so I decided to stick with him which I did till 23 miles mark.. The result was a 2:58 Marathon with a 4 min negative split and 19 min off my previous PB..Just hope to replicate it this year.. I think Tom is well on his way to a fantastic result..
Tom - I got my belt from sports direct. I never had an issue with chaffing before, only thing I find is that if I don't pin the strap to my shorts, it ends up riding up around my waist rather then on my hips.
Tom- I have a belt that fits snug against my body with a small pouch in the front which I can fit 3 Gels in And nothing else...it works for me rather than having them flopping about attached to my waist.