Andy-W-


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Paris Marathon 2015

Posted: Yesterday at 20:51

The weather forecast is improving ... I should think it's just a bit of light rain which will be appreciated.  Perhaps, wear some old clothes you can discard at the start line to kee you warm until you start

Paris Marathon 2015

Posted: Yesterday at 18:45

Using Tricky's formula my MHR IS 185.  Based on my workouts it is usually calculated at 183.  Using the standard formula it's 177, which I a tad lower than it should be

Paris Marathon 2015

Posted: 22/04/2015 at 20:14

I think the discussions have to be relative to what your base training is.

My first marathon Chester 2011 was off the back of an unstructured programme building up the mileage and including two 20 mile runs achieving 3:58.

in 2012 I ran London in 3:47 and totalled 2012 miles that year. The following year I achieved sub 3:45 at Manchester (3:44) and Chester (3:40) ... continuing high mileage of 2013 miles in 2013.

Last year I exceeded the 2014 challenge with 2022 miles and completed Paris in 3:55 then York in 3:39 (PB).  

It was ok in 2012 & 2013 as I only ran marathons and Leeds half marathon.  However last year I joined a running club and found that as I'm was in marathon mode most of the year I was slower in the shorter races, and it wasn't efficient to taper for each club run so effectively I was always running slower on tired legs and felt enormous pressure (I put myself under with the 2014 target) to get the mileage in to the extent it was taking the enjoyment out and my times plummeted (apart from the big races I tapered for).  parkrun times were a good couple of mins slower.

i therefore decided to "Run Less Run Faster" in 2015.  That doesn't mean I'm avoiding running or being lazy, indeed I find each run has purpose and this doesn't mean I'm killing myself every time.  I'll incorporate tempo run (which is fast but just comfortable), intervals, parkrun is usually flat out and long runs a more comfortable marathon race pace ... This is where I'm trying to extend distance without losing too much pace gradually over the weeks leading up to Liverpool.

its helped with eating as I'm not hungry all the time and I'm a stone lighter than I was this time last year and have been able to improve my shorter distance PBs including half marathon in 1:34 (previously 1:42 last year).

Long run wise I'll be building up including mileage at 15, 16, 18 & 20 but not doing multiple 20s like I've done previously.

I'll probably still end up doing 1200-1400 miles this year but they will be miles based on quality runs, not just for achieving an artificial target of being able to run 2015 miles in the year 2015 as I had done for the previous three consecutive years.

so relatively I'm running less and getting faster.  Seems a smart thing to do for me personally but everyone is different ...at peak I don't think I'll go above 40 miles in any week (compared to peak of 65 miles last year).

I feel like it's taking the same effort to run 30-45 seconds quicker per mile compared to last year and comparatively feel much better.  Time will tell whether this helps my endurance in the marathon but I feel I'm enjoying runs and races throughout the year rather than just 2-3 per year.

I should really do more cross training to substitute but find the rest days give good recovery setting myself up for my next enjoyable run and also restore more balance in my life giving my family commitments (wife and two children aged 13 and 4).  I guess it's a bit of trial and error for everyone and agree the main thing is to enjoy running as otherwise it's not worth the faster times.

 

 

Paris Marathon 2015

Posted: 21/04/2015 at 23:09
HIAHS - if you've run several marathons already surely you won't lose the endurance base fitness by training smarter and starting race day with fresher and faster legs???

Paris Marathon 2015

Posted: 20/04/2015 at 21:40
Re Run Less Run Faster being very prescribed.

It's really working for me but I always follow my own plan.

Instead of cross training, I simply rest at the moment.

I incorporate a tempo run, intervals, parkrun and a long run. I run my long run at marathon race pace. parkrun as fast as I can (1 minute faster than target marathon race pace on a good day), tempo run half a minute faster than marathon race pace. It works for me ... All plans have to be flexible to tailor to your needs.

Trying to build my distance up to 20 miles at marathon pace. Currently up to 14.11 miles at MP. I think it's the principles are what's important and you should devise your own plans. Each to their own!!!

Paris Marathon 2015

Posted: 18/04/2015 at 20:51

Thanks for the tip Natty ... And just remembering how fantastic this forum is!

Told kids we're going Hotel New York again but actually booked the Disneyland Hotel (aka to the kids as the "Pink" hotel.  Think they'll be pleasantly surprised although oldest keeps saying we should have booked Pink!!!!

 

Paris Marathon 2015

Posted: 18/04/2015 at 18:01
Don't know why my posts are repeating ??? Sorry!!!

Paris Marathon 2015

Posted: 18/04/2015 at 17:59
Orbutt - be nice to see you again (in Liverpool)

Iron Rach / Natty - I really don't cross train at all, just run.

Just got a parkrun PB at Pontefract parkrun 21:38. Second fastest time at parkrun overall and only 2 seconds in it (compared to 21:36 at Woodhouse Moor parkrun which is ever so slightly easier). Happy with that!

My time in Paris 2014 was 3:56 (PB at the time was 3:40 at Chester). Since then I completed York in 3:39. Half marathon PB at the time was 1:42 and now 1:34, and I'm hoping to go sub 3:30 this year (two attempts Liverpool then York so perhaps first target sub 3:35 but current running form suggests 3:29:59 is doable!!!

Paris Marathon 2015

Posted: 18/04/2015 at 17:04

Scott, I gave it a miss this year but back for Paris 16 and Disney combo again

Paris Marathon 2015

Posted: 18/04/2015 at 17:01

I've not been following it to the letter, more following its principles.  It's all about quality runs and each run/workout having purpose.  My normal routine is to run Tuesday (intervals) and Thursday (tempo) mid week, parkrun on Saturday and long run on Sunday.  I've been building up long runs at much faster pace rather than going long and slow which I know I can already do.  I've not been cross training so far and taking the Monday, Wednesday and Friday as rest days.  So much better than the one day per week I previously allowed myself.  It has also helped me stabilise my weight.  Weekly mileage so far, no more than 30 although that will increase a bit when I get closer to each marathon.  Feels good going faster but sometimes actually hard discipline to rest

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