Posted: 22/11/2015 at 19:10
Good luck with the dreadmill BI - sounds like you've got things set up well.
Happy anniversary Madbark - amazing how much progress you've made in the last 6 years.
Fishy - hope that the hip holds out OK. I've still got a couple of years to go before I hit the big 5-0!!
So Phoenix Riverside Marathon for me this morning - an out and back route along the Thames towpath from Walton Leisure Centre to Hampton Court Bridge; 3.275 miles each way so a total of 4 laps for the marathon and 2 for the half (which Mrs L did).
No elevation to speak of, but it was pretty chilly at the start (long sleeved top and gloves for the whole race) and there were a few icy puddles en route. Also the surface fluctuated from tarmac to that sort of stony footpath that's a bit unpleasant to run on.
Anyway, having seen that the winner last year did it in 3:02ish I thought I'd try to set off with the leading group and see how long I could hang onto them for. That turned out to be a bit of a mistake as they ended up coming in in 2:55 and the pace was far too much for me and I got dropped off the back fairly early on and paid for the too-fast start later in the race.
In a nutshell, the 4 laps were (roughly) 46, 46:45, 47:15 and 49:30 (a 4 min positive split). As you can imagine, the last lap was a bit tough although I did manage to pick things up in the last 100m to gain a position in a "sprint" finish.
Overall, reasonably satisfied with 9th place in 3:09:30 for my 3rd fastest marathon but still about 2 1/2 mins down on my PB.
I now need to think carefully about how I might modify the training programme to have a serious crack at a sub-3 at London but it's clearly going to take a pretty big change. I think I've proved that my body can cope with 60+ mile weeks without getting injured, but I suspect that I need to be building more speed work and threshold runs into the programme and cutting back the miles a bit. Perhaps the up to 55 miles P&D might be worth a go. I'll be taking it easy for the next week or so, and letting my body (and toenails) recover / fall off
On a more positive note, Mrs L managed a PB in the half, so it's not been too bad a day.