Posted: 23/11/2015 at 15:49
The basic plan has been to run as many miles as possible without getting injured. There is no cutback week planned, and just a one week taper.
No long runs, no real sessions. I use a 10 day training cycle to fit around work and I'm currently running 8 doubles and 2 singles; 6 of the doubles are 7+11 and the other 2 are 9+7 or 7+7. The singles sre normally 8.
The longer runs vary from 7:00/mile to 7:30/mile avg depending on fatigue levels. The 7's are generally progressive - starting really slow at 8:30's, with the last mile around 6:00 plus a 400m ish sprint at the end. These progressive runs are also done with hat, gloves, layers etc - part of the idea is to force your CV system to work harder as it tries to cool you down. So you may be moving at 7:30's but working at 7:00 effort, protecting your legs a touch. I'll be looking for somewhere around 6:05 on marathon day
Another adaptation to being thermally uncomfortable involves sweat rates and sodium levels. The theory behind this is that the more you force yourself to sweat, the more efficient you get at it which means you produce a dilute sweat and maintain high sodium levels in the blood; this in turn means that your blood is able to take water out of your cells by osmosis. This removes the need to drink anything during the race.
The last bit of theory is that the main reason for slowing in the latter stages of a marathon is due to a reduction in blood plasma volume - this problem is also dealt with by the osmosis from the cells.
All the science stuff is from a guy called Christof Schwiening who probably explains it much better if you Google his blog!