Steve Marathon Coach


Latest posts by Steve Marathon Coach

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Sub 3 Tom: #asics262

Posted: Yesterday at 00:25

well done KR - lots of people just the other side of three!

Sub 3 Tom: #asics262

Posted: 19/04/2015 at 22:12

well done sorequads and McCarthy C - excellent running too.

Golfer - my back fine but right calf today wasn't. It was because of left calf that have only managed handful of runs in last month and had seemingly improved in last week and so won't get anywhere near as close as Malcs did, if I run.

Sub 3 Tom: #asics262

Posted: 19/04/2015 at 15:16

well done Malcs - 10 minute PB and still more to come. Great running.

Sub 3 Tom: #asics262

Posted: 17/04/2015 at 23:48

Be patient Tom - wait until foot has recovered - you may have been running awkwardly in that last 6 miles because of the cramping.

Good luck anyone doing Manchester or Llanelli.

Pace it well Malcs.

 

Sub 4 Amy: #asics262

Posted: 17/04/2015 at 23:12

Iain - you did brilliantly doing what you did.

Amy - excellent report but never do an ultra as it will be ages before you finish the report and will take weeks to read!

on strava the splits from 12 to 26, I have are

8:44 (might include some jogging before that point as my mile walking back along course was 14:53!), 8:22, 8:25, 8:24, 8:49, 8:52, 9:08, 8:55, 8:52, 9:12, 9:27, 9:16, 9:09, 8:54, 8:31

On garmin, I have 8:28, 8:39, 8:44, 17:30/2 - 8:45 av (thru tunnels), 9:26, 9:18, 9:17, 9:06, 9:47, 9:03, 9:26, 8:47, 8:48

 

Sub 4.30 Andrea: #asics262

Posted: 15/04/2015 at 16:45

Great report and campaign and you ran 4:30 to all intents and purposes and great work by Chris to support you so well.

as I put on Tony's thread, you weren't quite as quick as Amy in the race but you thrashed her by days in the race report writing.

First Timer Tony: #asics262

Posted: 15/04/2015 at 16:37

well done Tony - great report and summary and excellent marathon campaign - you did very well in your first marathon and will obviously go much quicker should you wish.

You may have been a few minutes down on Amy in the race but you thrashed her by days in writing up your report!

Sub 3.30 Tim: #asics262

Posted: 15/04/2015 at 00:31

Congratulations - superb report - great splits and brilliant campaign - well done.

Sub 3 Tom: #asics262

Posted: 14/04/2015 at 17:29

Re recovery - entries are still open for Manchester ! - obviously that would be very foolish but a marathon is possible in over a month ie Edinburgh.

It wouldn't be wise if it had been a flat out 26 all the way and on last legs a 3:00 had been run but Tom was running well within himself for 18 miles and then the calf stopped him running at full speed thereafter and he therefore didn't run himself into the ground in terms of his heart rate and energy levels even if he gave everything he could.

I still think Tom was in sub 2:50 shape judging by some of the people I know who have broken 3:00 in last week so the well shouldn't be totally dry.

Presuming the muscles are back to normal by the weekend, then it's feasible to do a few weeks training but in the next week, it should be slow, easy, short and ideally on grass.

well back in the last century when I was less older and less wiser but fitter, I have twice done a pair of sub-3s in a week and from experience the second one was always harder but less of an odeal if the first one isn't flat out effort-wise.

There will be a better training effect from the month plus gap though you often don't find out if you have fully recovered until past 20 miles of the second. 

I would have probably preferred had Tom focused on his speed in next month than do more endurance and waited until autumn or next spring but if I was Tom and been so close, I would want to run one asap too.

Sub 4 Amy: #asics262

Posted: 14/04/2015 at 17:10

Iain - well done on what you did and you will go much quicker without the problems.

Great photos Ant

Luckily Amy was a lot quicker in the marathon than she was in writing her report up - though enjoying the detail so far.

 

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