stutyr


Latest posts by stutyr

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Sub 3 marathon-long term training advice

Posted: 16/04/2014 at 15:53

Sorry, meant to suggest maybe look to do a flat, Autumn marathon (e.g. Abingdon) next year if you think the spring heat may have been a contributory factor.

PS See you at Snowdonia, as I thought I'd try my luck at an Autumn marathon 

Sub 3 marathon-long term training advice

Posted: 16/04/2014 at 15:51

a couple of (hopefully helpful) things:

felt tired during race & a HM in 1:32 seven days before the marathon are probably linked.  The old adage of take a days recovery for every mile raced means that you shouldn't have 'raced' a HM within two weeks (or 13 days) of the marathon.

the problem with flat marathons is the constant loading of your muscles, where the loading varies when going up & down hill.  This means you wanted to do some long runs (in time as much as distance) to get your legs used to the consistent pattern of the flat surface.

Your London experience sounds similar to mine last year, two contributing factors were drinking too much water (causing stomach cramps) primarily due to being unaccustomed to the heat after training early on cold & damp winter mornings.  Could this apply to you?  Maybe look to 

It doesn't sound like you followed the P&D plan very loosely, as you mention a few sub-MP paced runs on the flat, and your hard effort seven days before the race.  You might get better results if you follow it more closely as it sounds like you made a few mistakes that their plans are designed to avoid.

  

2015 London Marathon Ballot

Posted: 14/04/2014 at 16:32

... I suspect the "PR and corporate chums" don't need to bother with the uncertainty of the ballot.  

For the OP, as people have said, normally the "official" opening time is 9am, but you may find you are able to access it before this time. I'd recommend trying as soon as you get up on the 22nd. I've previously managed to enter very early in the morning without any issue and then seen lots of people complaining of timeouts etc when trying from 9am onwards. 

Is the bib number design for London the same as last years?

Posted: 11/04/2014 at 13:31

are you asking whether the size will be the same?  

The design will be different so that people can't re-use an old number to "gatecrash" the event, and your father's number will be different this year (unless he's very lucky or is in a VIP category).

 

 

  

Getting past a DNF

Posted: 07/04/2014 at 15:26

I'd look to get another race in sooner rather than later.  Make sure you recover from the injury, and then book a 10k or similar in the next month or so.

This will prevent the DNF playing on your mind until your autumn marathon, as you'll have a positive feeling from completing a race.  It will also give you an opportunity to channel all the hard-earned benefit from your marathon training into an alternative race.

 

Advice please

Posted: 11/03/2014 at 16:56

Have a look in the P&D book as it does have a section on the impact of lost training (based on number of weeks missed) that will help.

I'd go along with Millsy's suggestion as a low intensity long run would be better than a race if you've just got over a cold.

As the taper is roughly 75%, 50%, 25% of the weekly training volume, the taper will probably just about the right level of training to ease you back into running, so I wouldn't over complicate it by trying to squeeze any more training in (as its more likely to have a negative rather than positive effect).

Plan and shoes for GNR training post Arthroscopy

Posted: 07/03/2014 at 13:11

I didn't have to change shoes after my arthroscopy for a meniscus tear, so unless your existing shoes contributed to the tears I'd aim to stick with them, as its one less change to deal with during your return to running.

You'll be out for a little while after the op whilst your knee recovers, so its going to be around six months that you haven't been running.  This is going to have had a big impact on your running fitness, so you need to start back slowly and accept its going to take you a while to get back to full fitness.  Therefore you need to accept that you won't be able to run as fast as before for several months.  

 

10K training

Posted: 04/03/2014 at 12:11

have a look at the mcmillan pace calculator, as it will give you predicted times for other distances based on your HM result (mcmillanrunning.com).  Its not 100% accurate as we are all different, but should give you a good indication of what you could do in a 10k race.

Plea for ideas for Half Marathons...

Posted: 03/03/2014 at 17:04

I'd go with Millsy's plan as you need the intervals to push yourself harder than HM pace, and also the tempo to get used to running at HM pace.

One thing that may be worth considering is that my best HM times have been when I was marathon training - I ran sub 90 whilst preparing for my first marathon, and haven't beaten that time since (only getting close whilst marathon training last year).  Maybe finding a 3:15 marathon training plan which includes a HM as preparation would help?  The other way this may help is that you shift your focus away from the HM, as it sounds like you may have a mental block about running under 90 mins. 

  

Speed reduction in marathon

Posted: 03/03/2014 at 12:22

the  "little more than HM" comment suggests you are running too fast, as your long runs should be at an easy pace.  Have a look at the mcmillan pace calculator (mcmillanrunning.com), if you put in a recent race result it will give you a predicted marathon time and it will also give you a list of training paces based on your race pace.    

NB the FM time it will give you will be more accurate based on an HM result than a 5k result etc, but is based on "equivalent" performance.  If its your first full marathon the prediction will probably be a bit optimistic, as most runners will struggle to some extent in their first marathon over the last few miles.

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