initially unfolded according to plan. I hit the halfway point at 2:27:32, right on target. At mile 15, I was still there. By mile 17, I was three seconds off the pace, but still hopeful, even though I was beginning to feel the signs of impending disaster
the first 20 miles for the sport and the last 6.2 for yourself. There are very few experiences in our adult lives that compare to finishing a first marathon. Savour the last 10K. Wave to the crowds and thank the marshals. After all, you know this marathon
)/Timetrial 11-min miling (5:00) 11-min miling (5:00) MILEAGE TARGET: 30MMon Mar 1 restTues Mar 2 400m, 800m, 1600m, 800m, 400m (with 200m jog recoveries)Wed Mar 3 Steady run: 75 mins (approx 6.5M)Thurs Mar 4 20 mins Fartlek (+10mins wu & cd) (approx 3.5M)Fri Mar
. At the Marine Corps Marathon one year, I almost finished in the top 15,000 runners. I would have, but I went out too fast!As I enter my 10th year as a runner, I have to admit that I’m no longer the new kid on the block. I’ve had some wonderful races and some
suggested weekly totals by event for elites versus the rest of us: Race Distance Runner Miles/Week 5K Elite 70-80 Mortal 20-25 10K Elite 80-100 Mortal 25-30 Half-Marathon Elite 100-140
're all quitters, in the sense that we have dropped out of some activity at some time. There's nothing wrong with starting again (and again). Author of Psychodynamic Running: The Complete, Definitive Madman's Guide to Distance Running and the Marathon (£10.99
. If everyone else increased their mileage by 10 per cent per week, then Id increase mine by 20 per cent. Eventually, I learned that improvement comes when you learn to balance effort and recovery. Now I know that I need to mix lots of easy-run days around my
4:00 TO 5:00 (Page 15) Page 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15Slotwin, 4:17 --My fifth marathon, second London, first wall... never again? You must be joking! Despite the PW, London is simply THE BEST!It all started so swimmingly
-gel at the start, another between 10K and 10 miles, a third carbo-gel between Miles 13 and 15 (I find this one the most useful) and a final one at about Mile 20. I keep myself topped up with energy drink too. Of course, no fuel strategy can make up for poor pacing
- with 11,000 runners taking part in Wales's biggest road race - and organisers have promised 2010 will be an even brighter prospect thanks to further race-day improvements."Great atmosphere, great route, great race in general... this was my first
