Steve Marathon Coach


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Sub 4 Amy: #asics262

Posted: Yesterday at 22:44

and BRB - you certainly haven't adversely affected your training for the marathon today - ultimately you have ennanced it with a short fast race at that level.

Sub 4 Amy: #asics262

Posted: Yesterday at 22:42

I think it is fine say in a 16 week build up to have 3 or 4 weeks where the focus is on the race rather than the long run and there is no need to insert a long midweek run.

It is different if you do the race as training and don't run flat out and don't have a significant break  between the 'race' and the rest of the run.

well run Iain - you are ultimately capable of a 3:30 based on runs like today.

Sub 3 Tom: #asics262

Posted: Yesterday at 22:36

Are you feeling better, Tom? If you do then the time will be relatively easy. Based on your speed training a time of 36:00-36:30 should be feasible if conditions are good and you are healthy and certainly sub-37.

Sub 4 Amy: #asics262

Posted: Yesterday at 20:26

well run BRB - Alsager has the reputation of being the top 5 miler in Britain and has been for many years.

Not easy to do a run after having run a flat-out race and I think usually best to avoid - I think you can be susceptible to injury especially if you are wearing lighter shoes than normal for racing and your legs can be sore, but a total of 13 should be ok in the way you did.

If you have a big break between the run, then it's not the same. I did 20 in total today but it wasn't a 20 as I did a proper 16 and then had a break - sat down and had a hot chocolate and soft drink and then did a slower 4 to the gym. Because of the break, it wasn't the same physical effect as doing it straight off even if the numbers at the end of the week say I did 20.

Next week I am doing a 10k but though I was originally scheduled to do more, I will probably just focus on the 10k as there are enough other weeks to get very long runs in.

 

 

 

 

Sub 4 Amy: #asics262

Posted: Yesterday at 14:17

Very good last run Amy but remember time on feet is important today rather than the speed so try and hold back and it's how you feel in the last hour that's more important than the pace you run in ther first hour where you should be holding back.

Sub 3 Tom: #asics262

Posted: Yesterday at 09:10

It's frustrating but in terms of the Marathon, it's not a problem - take it easy until you feel better.

Sub 3 Tom: #asics262

Posted: 29/01/2015 at 23:59

Race is Sunday and I have advised Tom not sure much point if not 100% as he now has option of another half in February but if recovered he could run around marathon pace and at least test the fuelling pre-race and post race.

However, the first month has gone so well, and he is so far ahaec of where he needs to be, it wouldn't be a major problem if Tom had a complete week off now.

 

 

 

 

Sub 3 Tom: #asics262

Posted: 28/01/2015 at 23:52

Tom - Sorry to hear so maybe worth having a few days off - it is possible to do short sharp efforts such as 400m reps and have little effect with a bad cold but it will find you out on a longer run.

A few days rest will do you more good now than plugging on then you will have to make a decision re the Sunday half. if you don't feel better then not point.

I ran a bit today but very slowly and getting around - ie 2 miles to Chiro, 3.5 miles back and then 2 miles to gym and 1 mile back - all at 10 minute miling!

My legs a bit sore and decided not doing any more cross-country this winter as concerned they will affect my long runs.

 

Sub 4 Amy: #asics262

Posted: 28/01/2015 at 23:41

well done on today's run Amy - hope the pins and needles disappear overnight and the weather doesn't deteriate too much. Looks far more grim up north. 

Hi Isabel - it will get easier as you get stronger and fitter which will definitely happen - so be patient and initially look more at the 4:30 schedule times but I am sure you can look more at the 4:00 schedule as you get faster.

 

Sub 3 Tom: #asics262

Posted: 27/01/2015 at 23:44

Tom fought off his manflu to do the session tonight and did it superbly (16 x 400, starting every 2 mins 30 - extra recovery after 8 ) - and might have been his best session yet though he didn't feel great at start.

I was long way back but reasonably pleased to do any session as yesterday could barely walk as legs felt they had done a marathon.

 

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