Posted: 24/06/2015 at 12:33
bains -- more nice training there! And yes, Colworth HM was part of the 3-day 'marathon challenge'. So while I haven't checked, some of my rivals were no doubt worn down a bit by the 5 and 8.1 mile races already. And my 235m was 17 iterations of 73 steps of about 19cm each -- arranged in short flights of 10 or so... I stopped at 17, a thoroughly non-OCD number, when I started to feel it in my legs, and didn't want to DOMS myself (and I haven't).
Muss -- good lunchtime session after the morning 10, that.
dct -- welcome and congratulations! You're already doing well to have done a sub-3 marathon from a 1:26 half, indicating that you're attuned to the marathon distance. Opinions vary on mileage for its own sake -- I started as a low-mileage guy but it's crept up with time -- but pretty much everyone agrees on 3 ingredients:
1. A 'medium long' run (MLR) mid-week, of say 11-14 miles.
2. Some speed work but with a focus on longer intervals and tempo, not 400s
3. A weekly long run -- here I prefer to go to town and often do the whole 26M or more in training, but that's considered eccentric by most. And sometimes those long runs should include blocks of marathon pace (MP) or similar, but not every week.
Actually my recovery takes so long I tend to sneak speed work into the MLR or long run.
Just a steady 6M commute to work for me today, similar return journey planned. I've picked up a slight strain I think on the outside of my left ankle which I remember landing awkardly on in my off-road race on Sunday, but it doesn't seem to matter much when running.