Originally Posted by ocnoc
Well done T. Excellent stuff. Truly delighted for you.
Plan on going again?
On a more serious note, how much extra work do you think you'd have to do to knock another 5-10mins off?
I know its probably not what your thinking now, but no harm in planting the seed
Some of the work is done already i that my aerobic capacity has increased. It is essential that i maintain most of current fitness.
Ill write a report tomorrow but ill answer your question by first saying what id do differently with the training abd racing for last Sunday.
Training: in hindsight i feel a 2:31xx was possible (in good conditions) 5 weeks out when i managed 20 k at 2:31 pace on a hillyish and windy trainijg course. I suffered from severe mental fatigue for a lot of the rmaining training due to too many very hard sessions/races. I experienced severe aversion (detestation infact) to any type of running. Thats sounds dramatic but its the truth.
Solution would have been to eliminate the winter league and continue with my controlled aerobic progression with a monthly road race as progress indicator/reward. That would have made me faster in training and enabled me to sharpen during taper.
On the day i started too far back and spent the whole day chasing but not catching a group of 20 runners 30-40s up the road. If i had been on that group when it formed i could have been 40s further up the road at 30k in a much more rested condition and really attacked the last 12k when wind conditions improved realatively from 30k on. Possibly 75s went a begging.
Im noy knocking my run, im absoultely delighted with it, but with a different training build up and with good conditions/better tactics i could have good close to 2:30-31.
Long story short i need to improve my aerobic capacity more/build on it and work on my speed/form. I think/hope theres more there but im turning 40 this summer so the next few months are important. Id do Rotterdam as a Spring marathon again in a heart beat.
I got up to about 120k at fast aerobic paces this time before slowing the speeds to reach 160k. Id imagine id need several weeks at fast paced 160k running to stimulate more improvent. Id imagine id do some speed evelopement before this training and i might toy with a 4 week speed development phase immediately prior to a marathon specific phase of 6 weeks (Rosa).
Anyway thats all hypothetical, im very happy and relieved to have a solid time in the bag. Ill have an upbeat and less analytical report tomorrow.
One great discovery i made for banishing bad mental patches which ill share now. My wife sent me a picture of our 11 month old smiling daughter with a card saying "good luck daddy". Was a lovely photo. So instead of having a vicious internal argument with myself (which id no gurantee of winning) during tough periods i decided to invoke the memory of this picture. The result was that both positive and negative T Runners took time out of their negative arguing to smile at the image of their baby daughter.
Soppy enough stuff but having a positive picture to call on can be a very effective method to harden a weakening mind. More prime BS coming tomoorow i promise!