squinn2912 wrote: » Thanks a lot lads I just noticed these posts struggling with cattle all day! Great work would leave a man very tempted to take cork on. Wish I could work out how to use my own Garmin for this stuff!
DC. wrote: » Easy running on Friday then take Saturday off.
squinn2912 wrote: » I'm more meaning how easy to take it lads I'm not trying to squeeze out improvement at this point
squinn2912 wrote: » Well folks thanks for the advice I meant to report back! I cut my miles for the week and instead of a tempo did 6 miles alternating hard and easy. I was fighting fit for the race and got a PB of 1:24:04. Strange thing is my watch was measuring both pace and distance wrong for some time now so I've been training much harder than I'd thought. Sent away to be fixed or replaced now and a week on I strained my calf somehow on an easy run.
kerrylad1 wrote: » squinn2912 wrote: » Well folks thanks for the advice I meant to report back! I cut my miles for the week and instead of a tempo did 6 miles alternating hard and easy. I was fighting fit for the race and got a PB of 1:24:04. Strange thing is my watch was measuring both pace and distance wrong for some time now so I've been training much harder than I'd thought. Sent away to be fixed or replaced now and a week on I strained my calf somehow on an easy run. Ur flying it squinn,get that calf sorted,and sub 3 seems on the card's for you.Cracking time.
squinn2912 wrote: » Thanks pal I'm pleased with it and there's plenty more in me. I'll give it another day or two then hopefully it'll be right. How is your running going?
OOnegative wrote: » What is the consensus on MP miles in training? Is running MP miles at 6.50 leaving you to tight to the sub 3 line given many do fade in the 2nd half? Or is running MP miles in training at 6.40/45 a better option to get the body more use to the faster pace and hope for a less of a fade in the 2nd half after training at a faster level? Hope that makes sense.
Djoucer wrote: » Interesting question. Recently read that running MPs is pointless as it doesn't do a whole lot to improve your times. Either run faster or slower as mp is a sort of no man's land. I've seen some plans that have little if any mp runs. Personally, I aim to run the MPs a couple of seconds quicker per km. if you can run 6:50, should be able to stretch it to 6:45. It's a nice cushion mentally and allows you to relax a bit. I find MPs a great confidence boost
OOnegative wrote: » I get you on the confidence boost as the friend i'm asking for lacks speed endurance somewhat when it comes to anything above 10 miles, i know running miles in training at sub 3 effort will not guarantee a sub 3 result but like you i'd like to think running them at few seconds quicker than sub 3 should give you some sort of cushion come race day.
Safiri wrote: » Chasing goal pace is never a great idea, the pace should drop as training progresses and not by starting off at a higher pace and hoping it gets easier. That's especially true if he has lack of endurance and the gap between goal pace and current pace is bigger. Means he's already good at burning lactate and not so much at burning fat. My advice to him would be to start out at current MP and see how far it comes down, if he's already got the wheels, some work on endurance might bring it down fairly quick if the mileage is good but overreaching from the start could cause problems(early and low peak due to training something he's already strong at for an event where his weakness needs to be the strongest asset)
Testosterscone wrote: » OOnegative wrote: » What is the consensus on MP miles in training? Is running MP miles at 6.50 leaving you to tight to the sub 3 line given many do fade in the 2nd half? Or is running MP miles in training at 6.40/45 a better option to get the body more use to the faster pace and hope for a less of a fade in the 2nd half after training at a faster level? Hope that makes sense. I would say it depends on how you run MP miles. If you are doing P and D style long runs with half and Half (easy first then MP miles) or a shorter M tempo (like 8-10 miles) I would say yes they would leave you a bit short simply because they don't replicate the race. MP should feel controlled the first half of your marathon so realistically a 10 mile @ MP won't be a hugely taxing effort aerobic wise (there is the argument of cumulative fatigue but for me this would have more relevance to muscular fatigue more than aerobic development). I think this is one of the big differences called out between the East African approach vs the Western approach in many cases. If you are doing it as part of a big workout (Magness, Daniels etc) that it is probably fine as you are replicating fatigue before you hit pace in the latter stages. The other option is higher mileage sub marathon paced runs (i.e progression or steady runs) these can actually have more of a relevance than exact marathon pacing for more specific sessions.
squinn2912 wrote: » That’s a brilliant post. Another thing I often consider. Are you better running a very similar structure from week to week or changing it up regularly?
