seanin4711 wrote: do what was intended in berlin - sub 4hr. training was interrupted mid cycle 5 weeks out of 16 forced mileage to be increased more than prescribed in the LSR. rest was squeezed a tad. knocked out a 1:46 half two weeks before it and went for 8km day after berlin,felt ok.
Lazare wrote: » Oh of course, a paceband holds no magic powers. I suppose what it represents though is a good pacing strategy, which is vitally important. Particularly for DCM which is set up for a negative. I had an excellent advice driven pacing strategy last year that I would not have been able to follow without that band.
The mistake a lot of people make when it comes to DCM is they fail to run the course as it unfolds before them. Instead they run according to a pace plan that doesnt really take account of the actual terrain theyre running. Which means blow up city........my advice dude is to aim to be at halfway in 2:01/2:02. And in between the start and halfway run the course as it comes to you. Meaning if you get to hill( and theres plenty in the first half) slow right down and jog up it. Forget what it says on your pace band for that mile, just slow down, tap up the hill gently. Dont try to compensate for lost time, let it go because in the 2nd half theres lots of declines and fast stretches. And when you get to the 2nd half start to wind up the pace and be more aggressive. You'll get your 3:58 that way, trust me. But you need to be very careful in the first half. Also the very first mile is crucial. Most go tearing off like its the kentucky derby......take off like its a sunday afternoon jog. Let everyone else go. Which they will. Madness can grip you in the marathon. Your job is to keep your head while all around are losing theirs. Take off slowly and run the course. Then at halfway start to be aggressive. If you do that you'll win the day my friend.
bucketybuck wrote: » I got to say, it doesn't reflect well on the 4hr pacers if people are saying not to go with them when trying for 4 hrs... Surely the pacers know all that as much as we do and are taking the terrain into account?
Lazare wrote: » Their job is to run even splits. You definitely utilise them, you just don't run with them the whole way. I caught them at mile 19 then used them. They got me there.
bucketybuck wrote: » I'll happily admit if I misunderstand the role of pacers, and certainly don't want to denigrate people giving up their time and effort to help out. But I thought their job was to pace out a 4hr marathon, not simply to run at a constant pace for 4 hours?
Swashbuckler wrote: » You ran a 1.46 half during the taper period for a sub 4hr marathon attempt?
seanin4711 wrote: » taper for two weeks after it. it was a stress test and felt confident after it.
ewc78 wrote: » Also practiced putting a high 5 zero tab into a bottle while running as I plan on doing that in the Marathon.
bucketybuck wrote: » Was it a full zero tab into the small bottles on the course? What was that like, does it taste like a strong concentration?
ewc78 wrote: » No I had them broken in half before the race and wrapped them in cling film so only used one half. A full one in those small bottles would be very strong alright. Was good to practice it even if I probably didn't even need one but at least I won't be trying it for the first time during the Marathon.
bucketybuck wrote: » I have been practising with tailwind and gels etc but I actually hadn't given much thought to zero tabs on the day, for the sake of a few tablets in a pocket I must give it a try!
PCX wrote: » I would have thought if you are using tailwind you won't need zero tablets as well. Tailwind has plenty of electrolytes.
ewc78 wrote: » I know my approach to yesterday is different to others who feel you need to set a good Half Marathon time to use as a predictor for the full but honestly yesterday has given me such a boost in confidence that I feel I did the right thing for me.
Pink11 wrote: » Like you, I felt comfortable the whole time and could have kept running. I can work on my half times after DCM. I hope everyone else enjoyed yesterday and got what you were looking for.
Yevon wrote: » I started yesterday with the aim of 1.50. Got a bit confused with the position of the pacers at the start and ended up a long way behind the 1.50 pacers. I rather stick to them and not go past them, it just works for me mentally. If they're well ahead of me I always fear I'm losing them. Anyway I spent the first few kilometers reigning them in, I knew it was risky but I was more afraid of not having them in sight and letting my pace go to ****. So I had a few sub 5 minute kilometers at the start. Once I got up with the 1.50 group I enjoyed the pace. Lost some time down that tiny road behind Farmleigh but I was still feeling great at 11k and knew unless I had a serious problem I'd get in under the time. I hit a rough patch about 15k or so, my lower back and hips were tightening up, it's an ongoing problem. Think it's a muscle imbalance but it usually hits hard for about 10 minutes and then relieves itself. I rode it out and managed not to let the pace drop and as I hit 18k I was moving well again. Passed out the pacers at this point and pushed across the line for a 1.47. I was spent but there was probably enough in the tank that I could have shaved off another few minutes if I had been braver earlier on. As it is, that's an 8 minute PB and I'm delighted. Need to work hard on the strength work to try sort the muscle imbalance between now and the big day but feeling confident that I can push for a sub 4 on the day.
Dev1234 wrote: » I've avoided reading this thread for the last couple of weeks as I've been burned by trying to chase breaking 4 hours in the past. Im just home from charleville having ducked under 1.45 for the first time hence why I'm posting. Marathon training has gone well. I've followed Jack Daniels Plan A with 50 miles as my peak weekly mileage and I've enjoyed every bit of it. I was planning on going out with the 4.20 pacers on the day and just enjoying it high fiving kids but today got me thinking. I ran a 5 minute negative split - out in 55 home in 50 with my 13th mile being my quickest (7.24 min/mile) and averaged 6.26 min/mile to finish up passing the 1.45 pacers on the last turn in to the finish. The more I type the more I'm thinking that I've put in the effort for the last couple of months and i would be doing myself a disservice if i didn't try break 4 this go around. One thing at the back of my mind is that I remember reading a couple of years ago that the 1.45 - 1.50 half time as an indicator of breaking 4 hours was only appropriate if you were at that pace at the start of a marathon training cycle, not a coupe of weeks out. Have I got that wrong?
Pink11 wrote: » I've figured out how to use tailwind the whole way through. Had some on me for the half and I also did it for the 3/4 in Kilkenny last week. Worked really well. Key is this bottle - I have two of them:https://www.tailwindnutrition.co.uk/TWFLSK.html One with pre mixed tailwind & water in hand. Second bottle completely flattened with tailwind powder in it. Fits in my flipbelt. Once bottle 1 was gone, I folded it up into the belt. I was then able to quickly grab the second bottle (with just the powder in it) and fill with water without slowing down too much at the water station. Was very quick. I also had a stick of tailwind in the belt should I need it. I didn't need a 3rd portion for the 3/4 but guessing I will for the marathon. Because the bottle opening on those are quite wide, it's easy to pour the sticks of powder in (I practiced this on a training run and will do it a few more times for DCM).
coogy wrote: » What's the recommended intake? I used in on Saturday for my 18 mile lsr. Mixed one sachet with 600ml of water before I left the house and filled a 250 ml water bottle (drank the rest before I left the house) to take with me on the run. Took small sips throughout the run (2:45-ish). Not sure if that's the way to do it but I'm kind of new to this. Plan on doing some reading up on the recommended intake later on.
