Andy-W-


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Paris Marathon 2016

Posted: 18/05/2015 at 10:13
Thanks Eggy

Paris Marathon 2016

Posted: 17/05/2015 at 21:37

Totally ignored the earlier advice about the pace for my last two long runs before tapering for Liverpool.  Today was my penultimate long run of 18 miles, based on advice I was going to do MP (8:00) + 30s then next weeks 20 at MP + 15s.

However as I felt good I decided to try to hang on to MP for as long as possible hoping for at least 14 miles of the 18 miles at sub 8:00.

i managed all 18 under 8:00 mins each for a 7:55 average which would have left me with some contingency (but not too much). 3 weeks ago I did similar 17 miles at 7:52 avg.

Question is with 4 weeks to go do I start my taper now or continue as planned for 20 next week followed by 3 week taper.

its my 8th marathon, been doing two a year for last four years (so I know I can do the distance) my speed has improved this year with a "run less run faster" approach.  I knocked over 5 mins off my Leeds half time last week and my target is to go sub 3:30 knocking off over 9 mins from York last year.

What do you think? If I taper I'll reduce to 16 next week, if I do 20 then taper what pace should I be doing????

Paris Marathon 2016

Posted: 12/05/2015 at 07:59
Great work Orbutt

Paris Marathon 2015

Posted: 10/05/2015 at 20:06
I use Strava how would we all go about connecting, eg to the Runners World Paris Group?

Paris Marathon 2015

Posted: 10/05/2015 at 20:02
Lol Orbutt - sounds like PB will be a good effort. Think the good news is the hills are not that long but will affect pacing and as its a marathon make you feel them, and when you get flat to finish its after 20 miles and could be windy. Course sounds evil to me but despite that a few of my club mates have run good races here last year and returning

Paris Marathon 2015

Posted: 10/05/2015 at 16:42

Ran Leeds half today, hilly course, ran every year since 2010.  Split times below for last four years, today I knocked 5mins 10secs off last year's time finishing 1:36:51.

Thats a course PB ... actual PB achieved in Brass Monkey in Jan this year of 1:34:22, however that's a really flat course in York.

Orbutt, tell me more about Liverpool RnR evil hills so I can prepare myself, are there downhills to compensate???

   2012. 2013.  2014. 2015.   1. 7:33.  7:18.   7:35.  6:49   2. 7:41.  7:54.   7:44.  7:02   3. 8:08.  8:04.   8:09.  7:33   4. 8:55.  8:51.   8:25.  8:17   5. 7:55.  7:48.   7:47.  7:18   6. 8:16.  8:06.   7:50.  7:29   7. 8:15.  8:06.   8:06.  7:52   8. 7:38.  7:32.   7:31.  7:10   9.  7:39. 7:35.   7:14.  7:05   10. 7:43. 7:33.  7:36.  7:15   11. 7:56. 7:51.  7:36.  7:17   12. 7:44. 7:48.  7:43.  7:39   13.  7:49. 7:47. 7:46.  7:38

 

Paris Marathon 2015

Posted: 08/05/2015 at 20:58
Thanks for clarifying HIAHS, I'll be having porridge, beetroot juice, coffee for breakfast on Sunday for Leeds half marathon and taking a couple of gels and that's it.

Paris Marathon 2015

Posted: 07/05/2015 at 21:42
I'm confused now ... If carbs make no difference at breakie, then why would you bother topping up via gels containing carbs?

Paris Marathon 2015

Posted: 06/05/2015 at 07:09
Interesting stuff about the long 'slow' (or steady) run.

I understand theory of optimising fat production for endurance base.

Previously I would run 15-30 seconds slower than target marathon pace which was 8:30 for sub 3:45. However, this year I'm targeting sub 3:30, my pace has improved, so I thought I'd try a MP two weeks ago at 8:00 and managed 17 miles averaging 7:52 all splits sub 8:00 pace.

This gives me great confidence that I can maintain my pace at that speed over long distance however although I felt great on the day it tired my legs for the mid week and weekend runs that followed last week.

I think this is why they don't recommend that approach. So my question is do I run my next long runs slower and at what pace, eg MP +15, MP + 30. I have two more long runs planned, one at 18 miles then 20 miles before I taper. This weekend is Leeds Half so it's massage today and take it easy until Sunday.

Should my last long run which is 3 weeks out from Liverpool (14/6) be at marathon pace or perhaps some of it (which part) at MP or do I simply 'trust' I can run 26.2 at the improved pace based on my improved shorter races and the endurance training???

Paris Marathon 2015

Posted: 29/04/2015 at 00:46

Thanks Jimbob and Phil, Paris will be my A race if I get in London, the main event.  I couldn't sacrifive it for a better time in London.  Probably won't get through the ballot in any case especially as they've increased the amount of people who enter.  I wouldn't really want to defer if I did get in unless injured as that's a missed run for someone plus the cost of registering again the following year, I'd just treat it as a fun run and really soak up the atmosphere whilst getting a comfortable yet respectable time.... at least that's what I'd tell myself until I've run a couple of miles!

Anyway my trainings going welol this year in prep for Liverpool marathon, I ran my longest run (17 miles) on Sunday keeping all miles below 8:00 pace for 7:52 average overall.  Usually 20 mile runs about 8:42 pace and PB is 3:39 so I'm aiming for 3:29:59 but would be happy with PB, delighted with 3:34:59 and blown away by sub 3:30.  strategy is building distance without losing too much pace ... More rest days ... Effectively run less run faster which has been proven in all distances with the marathon still left to evidence.

Next race is a hilly Leeds half with course PB of 1:42 and hoping for sub 1:40, but still won't beat my PB at a very flat York "Brass Monkey" in January of 1:34:22 where I surprised myself with 7:11 average And three sub 7 mile splits.

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