Posted: 01/11/2014 at 12:39
Not been on here much this week, work has been crazy busy. Have managed a couple of weeks of easy running since Arley and will pick up some speedwork from next week. I've still managed 5 runs each week so only 1 down per week on my normal training. Ran to Parkrun and back today which was a nice 15k although it was spoilt by seeing a body being pulled out of the canal on the way back I'd seen the police arriving on my way out at 8:30 but didnt think much of it until the way back.
Regarding the long runs which we were chatting about when i was last on... P&D says to run the long run between 20% and 10% slower than marathon pace. So for me training for a 3:30 (4:58min/km) i was meant to run between 6:00 and 5:30. I ran most of my long runs averaging around 5:40. It seemed to work ok for me and i will be following the same plan again, although i may push up a couple of the 17-18mile long runs up to 20s. The hardest runs i found were the ones at marathon pace whereas now i feel marathon pace is actually quite a nice pace to run at.
I struggled around mile 21 at Manchester last year so this year i'm hoping the extra years training under by belt will leave me feeling stronger. I ate more than i think ive ever eaten in the 3 days prior to the marathon and i really cant see how i could get more carbs into me. Maybe i need to look at smarter ways next year which will hopefully see me through to mile 26 without bonking.
Jack - dont make any crazy changes on the back of one run (be it good or bad). You will have runs where you feel like superman and others you feel like you have never ran before in your life. Take both types for what they are and only start amending targets if you have a couple of weeks worth of runs where everything is easy or everything is feeling too hard. heart rate measurements are also really useful for this. those readings will tell you for sure if your body is pushing harder than it should be. Sometimes a run feels terrible but your HR will show you that your body wasn't pushing any harder than normal which is reassuring.
Pete - unlucky at Dublin mate. Onwards and upwards to manc!