Julie - as Carter said it's just about reducing the volume although some intensity should remain to keep you sharp. P&d reduces from 83k in week 15 to around 70k this week but keeps in a tune up race on Saturday and a vo2 max session yesterday. Next week it's down to 50k for the week but still one vo2 max session and some strides. The race week is only 30k with most of the runs as recovery runs but a couple of miles at MP on tues/weds.
VO2 session for me today, should have taken my canoe and kite with me. The wind was some of the strongest ive ever ran in, it stopped me in my tracks at points. I still managed my 600m splits with paces of 3:55/3:57/4:00/4:02/3:55 so very pleased with those. They were tough though and im glad i only had to do 600m each time.
Saw a post from Manchester Marathon on twitter earlier saying Ron Hill is doing a 5k run in Altrincham tomorrow lunch (12:15 from the metro stop for anyone local) and as i have a 10k recovery planned that will do nicely as ill have a couple of km jog to get there and back. He is doing some promo event for the marathon relay as he is doing it with 3 other legends.
Ceejay/JJ - My advice would always be aim to run an even pace. I dont believe you would be able to start with the 5:30 pacer and be able to catch the 5:00 pacer in the second half, thats just too much to catch up IMO. They are running at a pace around 40s/km faster than you for as long as it takes for you to decide you are going to leave the 5:30 pacer. Even if you go after 10k that means you need to run the last 32k at a pace 12s/km faster than 5:00 pace. Thats a tough tough ask IMO. Start with the pacer nearest your goal time and stick with them for dear life and fight for your life to stay with them You have the training in you, you can do it!
Stan - I didnt run it in 2012 but i believe the course has changed considerably. I think in 2012 it started or ended at the velodrome and went down to Dunham Massey? The last couple of years it starts on the A56 just a little up from Old trafford, does a few miles round the wharf then heads down the A56 to Sale, down to Altrincham then back up to Brooklands, up through Ashton on Mersey, Carrington then back through Urmston to Stretford and back up the A56 to old trafford. Splitting it into 4 is very simple. The start bits around old Trafford until you get to Sale is part 1. Sale to Altricham is 2. Altrincham to the end of mile road is 3 and the rest is part 4. they are all roughly 10k splits too.