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Steady on, you're in danger of peaking 10 days too early! Well done, though. The rest in the final week is important, you should be champing at the bit and agonising over the fact you're not running enough. Resist the temptation and save it for the last 6 miles.
Im chomping at the bit now :p I cant believe how well ive recovered from my long run yesterday, cant wait to get on with 2moro nights intervals, and that aint like me ;) I know im very fit right now, but I dont want to lose any of my fitness by not doing enough in the fortnight until the race! So session 2moro and cpl easy runs and 10k tempo on sat, then upto 13 on Sunday probably :)
I have a big decision though as to what shoes to wear, my heavier training shoes which have been so good during training and especially on the long runs, or the lighter nike zoom marathoner which I bought specifically for the marathon, and are gr8 for shorter races, but I did a half marathon in them a month or so back and couldnt run for a few days after as my legs took such a pounding. Im a lot fitter now though so that may compensate for that. So its either play safe with my trusted trainers or gamble on the fast racing shoe, but I fear the light shoe may help bring on the onset of 'the wall' as the legs will be taking more of a pounding :/ hmmmmmm
Difficult decision. The lighter shoes will be considerably faster for you and, I'd argue,it doesn't matter what state your legs and feet are the day after. However, as you say, you're not used to them, which is a pity. You're either going to be anxious during the race or frustrated and thinking you could be faster.
The wall isn't caused by the shoes (unless they make you run too fast, too early!) but by running out of readily available fuel at about the 20-23 mile point and switching to burning fat.
Why not wear the flats on your easy runs this week? If that works, stay in them for the 10k, then decide whether to wear them for that last 13 miler (remember you're not racing on Sunday).
This week is your last one of high mileage. It's looking very good.
Well, im just about ready to Roll on Sunday :-) Decided to gamble and run in my racers, was flying tonight in short bursts over 7 mile with them on :-) Cant wait to get on the start line, although I dont want to miss my footy match 2moro night, that is going to tempt me :p
Good luck, I'd have chosen the racing flats too. Be careful of the adrenalin surge and the draw of the crowd. Maybe consider doing 15 mile at just a good pace, the remaining 11 mile gives you plenty of room for pushing yourself, if the energy is there. (In reality though, you'll do really well to maintain that 'just good pace')
I have just dipped into this thread today and it makes a really interesting read. I will be doing the Moray marathon in September and whilst I am simply not in the same league as the folk on here ( i would be chuffed to finish 4 :15) I think I am going to try some of your advice brotherton lad as it makes a lot of sense i think. I really hope you do well tomorrow the reverand, i did the edinburgh marathon last year, it was redders and they ran out of water (for us slow uns) but i shouldn't think that would happen either again or for someone of your pace! Its a great marathon for PB's being quite flat. all the best!
Redders, whats a word.Quote:
Originally Posted by freckle
I'll add that to my vocabularly. ;)
I think it'll be 'redders' 2moro ;) Bring it on :)
and thanks freckle for the words of encouragement, I know its going to be tough :p
Quote:
Originally Posted by TheReverand
Your very welcome, let us know how you get on....
i know it is an obvious question but have you got a hat? there is a bit of the route somewhere between 17 -20 miles which is fairly exposed (ie no shade) so if you can bear to run with a hat you might want to don one. the nice thing about the route is that once you have done about 20 miles I think (perhaps more) you turn around and see everyone else running the other way which makes you feel as if you are over the worst!.....the first time i did this race i was beaten by not one but two wombles and i never managed to get my revenge upon them last year as they didn't seem to be running...but one day...one day!
:0)
Well where should I start :p Got up at 430 this morning and drove 3 hours to the start, not gr8 prep.....! Got into position in good time on the start line, in the red pen with about 200 people ahead of me, the start was very congested and lots of the people lining up at the front shouldnt have been at the head of the feild, as was obvious when the gun went and some people were running alot slower than others, but nevermind it helped hold me back, I was shocked though when I looked at my watch on mile one, 715 :0 I panicked a bit and did the next ones in 545 600 620 b4 reeling myself in and checking my pace to around the 630 mark, went through 6mile in 3830 and was happy with my pace if a little concerned about the erratic times of the first few mile. Mile 6-8 I was running comfortable 630 630, but this was seemingly slower than everyone else as everyone was passing me and leaving me in no time, but I told myself to hold back, then a club mate cruised up and passed me, I was a little worried now, was I going to slow? by this time it was hot :/ I rejoined my club mate at mile 9 and ran away from him, going through 10 mile in a conservative 104.5. From this point to the finish not one person passed me, and I passed all the runners ( I think ) that were flying passed me at mile 6- 10 :) I went through mile 20 in 210 and then ran a 40 minute 10k over the last section, only wiltng slightly between 24-25! the heat was really oppresive, but with the help of water, lucozade and jelly babies I kept myself fuelled up and hydrated, scrambled over the line with my watch saying 249.55 ( not official though :p :-) I was real chuffed with this in the heat, as so many good runners were wilting in front of me on the way round, and the way I ran through the pack gave me a great feeling almost throughout, finished about 25th of 23000+, then drove 4 hours home, stopping of and lazing in the river at beautiful Jedburgh for a bit :-) think i'll go grab a few beers........
p.s. thanks brotherton and anyone else who has offered up any advice over the weeks, very useful info ;-)
Congratulations! an outstanding performance in such difficult conditions! Well done you!
Well done - fantastic time.
Well done, that's a great first time, especially in the conditions. It looks like your long runs really paid off.
The first mile in a big marathon is always annoying and you have to write off the 'lost' 45 secs or so, rather than try and make it up over the next 2 or 3.
Always a big decision whether to travel on the day or stay somewhere near the start. Familiar food and familiar bed versus a couple of hours driving, but I found I don't sleep well in a hotel and get up anyway at 4am or so.
Congratulations.
ive put on 7lbs since sunday evening! Probably just getting back to normal weight. Fit to run again already so thats really pleased me :-) on with the prep for the next big target, The Swaledale marathon June 12th?! ( or that saturday ) Gunning for the win, but thats another thread.................... rev.
Anyone got a place in this years VLM? I'm in as a result of a last minute decision to take a corporate place through work. Not done much on road at all ever! Although have done some long Fell races, Haworth Hobble, 3P's etc.Quote:
Originally Posted by Brotherton Lad
My question is this: What's realistic bearing in mind I have about 14 weeks betwen now and the big day. Got myself a 3 1/2 - 4hr pace training programme of the internet and have just completed my 1st week. All gone to plan and managed 8.45min/mile pace this morning over a very wet, very hilly 9 miles this morning.
Thanks in advance of any help or advice.
14 weeks is enough time to train for a marathon. The trick (for me) was not to get injured through over training. If you're doing 8:45/mile on a very hilly 9 miles, then I'd have thought you'd be fine for sub-4 at London - assuming you weren't caning it. The idea on the long runs is to cover the distance, not to race it (some people finish fast, but that's another story, and not to be done until your legs are ready!). If your legs can take it, though, it would be better to be spending more like 2hrs on your long runs at this stage.
3hr 30 min would be well doable for you but I reckon 3hr 15-20mins would be a better targetQuote:
Originally Posted by Steampig
QUOTE=Derby Tup;391227]3hr 30 min would be well doable for you but I reckon 3hr 15-20mins would be a better target[/QUOTE]
Blimey!!! I had forgotten that I had posted this one.......I must admit that once I had got the place and then started training I then started to think serioulsy about doing a good time. I have just completed Wk5 of my 12 week training plan. The plan is for a 3.5 - 4hr run. A bit down on the mileage this week as I mised Monday night, having said that, it's still early days and I would rather be a bit steadier now and build gradually, dont want to get injured or ill! Done 15 miles this morning along the Aire Valley to Skipdale with Hughjarse. 122mins which i'm happy with at this stage as it's giving me an 8min/mile pace. Must admit to going out too quick and suffering for it on the way back, pace really is the key to completing the Marathon. :rolleyes:
8min/miles will give me a 3.30 time, just a small matter of doing it consistently for 26 miles and not just 15!
Thanks for the advice nutkey.
I'm with you on the injury/ill through overtraining route.
As per my reply to DT I have just done 15mile in 2 hours this morning so fairly pleased with that at this stage. This is the first time i have ever followed any type of programme and it's certainly a beast that needs feeding regularly.
Quote:
Originally Posted by nutkey
I'm advising another off road distance runner who has entered the Edinburgh. We concluded it wasn't distance that would be problem but leg cadence and speed. She is working on threshold pace runs with increasing time and decreasing recoveries plus hill circuits. If you want more advice you can contact me via the Fell Section of Rossendale Harriers. Nick Fell level 3 coach.Quote:
Originally Posted by TheReverand
Thanks for that nick, this thread is from this time last year as I was starting my marathon training, which went pretty well, all my runs over 2 hours were on an old dissused railway line on the way home from work, you could say my long runs were all mixed terrain, bits of everything, but not one of my long runs was solely on road. I know what you r saying about cadence and that, but I think you find it easy to keep good cadence if you are not struggling!!!! you cannot keep good cadence if your legs are whacked!!! Threshold training is good, I did most of that on the treadmill.....
I got 249 on a hot day last year, this year im running a lot better and am hoping to dip under 240 :-)