boardtc wrote: » Lazare, did you use a negative split with the pacing band ? I've unsure about negative split for marathon distance though it has worked for me with halves.
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.
ariana` wrote: » I believe he did but i'll let him fill you in himself... But in the meantime fwiw DCM is an ideal course for a negative split, the highest point of the course comes at approximately 7m or 11k. I ran a 7 min neg split last year which was ridiculous really but i was running well within myself due to injury. I'd say you could (or even should) plan for a small neg split. It's a great feeling to get faster as you go along rather than fading and if it's worked for you in halves then i can't see why it wouldn't work again.
boardtc wrote: » I got changed from wave 3 to 2 but now I am thinking about dropping back to wave 3 on the day to have the 4-hour pacers there to catch them at mile 19!
coogy wrote: » I was really hoping to change from Wave 3 to Wave 2 also. How did you manage to do that? Already emailed the DCM email address but received no response.....:(
Swashbuckler wrote: » I've often wondered why don't people just ask for wave 1 when registering, knowing dropping down waves is no issue and then change it later? Not asking to be a smart-ass, just curious more than anything.
Kellygirl wrote: This year was different in that waves were allocated based on previous times and you couldn’t choose your wave.
Swashbuckler wrote: » Presumably you have to input a target time though? Maybe I'm way off on the ethics of it all but why not put in a target of 3.15 and then drop down a wave if needed? Or is that considered a no no
Hedgehoggy wrote: » Question for meno peeps past and present!!! wondering what people who are following the plan are planning for the next two weeks This weekend - 1. steady with the last few at MP; or 2. 10 easy and 10 MP? - Think I'll go for the second option myself? Next weekend - either 16 m easy of 10k race - There is a 10k near me which I could do so thinking of that option - but would be concerned that a race would be too much for the legs at the moment Any pros cons to either choice for both weeks???
cullenswood wrote: » I'm doing Option 1 at the weekend, just because it will be handy to go out with the pacer in the Kilcock 3/4 marathon, and then hopefully ease away in the last few miles. For next week I am going to do the 16miler. I think a 10k race could kill me at this stage. Its the Wednesday session that is scaring me at the moment!
duffer247 wrote: » Hi all Just going back to the conversation on Waves like many others I'm in wave 3 as I was aiming for 4hrs etc. I rang the number earlier posted and they said they have gone to print and can't change now. She said there's a 10min start time difference on the waves and her only advice was to get to the front of wave 3. Anyone know how strict they are on waves?
Wave 1 starts at 9am and has pacers 3.00 3.10 and 3.20 Wave 2 starts at 9.15 and has pacers 3.30 3.40 and 3.50 Wave 3 starts at 9.30 and has pacers 4.00 4.10 and 4.20 Wave 4 starts at 9.45 and has pacers 4.30 4.40 and 5 hrs.
HankSchrader wrote: » Pretty sure the 4hr pacers are in wave 3 if that's what your looking for? 3:50 are in wave 2.
roosterman71 wrote: » I was always under the impression that this last 20 miler/3 quarter run was to be raced. Are ye saying now it should be a handy run?
Djoucer wrote: » Definitely don’t race it. The pacers will be going slower so you don’t leave your marathon race in Athlone. From the race page. “Pacers will be running at approx 105% of the 3.00, 3.30, 4.00 and 4.30 Hour MARATHON Pace. We’re pacing 5% slower than your marathon pace to make sure you don’t empty the tank on this event which should be treated as preparation race for DCM.”
Murph_D wrote: » I think the main point of that last 20+ miler is to have some quality in it - so whatever you do, try to avoid just treating it as a slow run. Have at least some steady or MP in there, or both. Re the following week, I agree with the others. The 14 @ MP is the key session of that whole plan if you ask me. I don’t know what meno had in mind following if up with a 5-10k race. Having done the plan a few times, my focus was always, 14 @ MP then taper.
