AuldManKing wrote: » I'm very interested to see how this marathon training cycle ends up. Previously I would have done about 6-7 20+ mile runs and some solid sessions (14-15m midweek). This cycle with a new coach is an eye opener - I've just 1x20m done and 1 more to come - Both of those 20m runs will be with a lot of it at 'Steady Effort' e.g. last sunday was 7 Steady / 2E/ 6Steady/2E / 4 Steady - so 17 miles at 7-7.10/mile pace. Weekly mileage is about 70 miles - so the volume is high enough and spread out over the week. I add on a couple of miles to the midweek sessions just to bring them up past 10m in an effort to make it look like I'm marathon training . I don't have that permanent fatigued state that I was in for previous marathon cycles and I actually quizzed my coach recently about this But I'm feeling very confident due to the recent HM I done (a comfortable 1.24) and the good session last weekend on the 2nd half of the DCM route.
BlacknWhite86 wrote: » Has anyone got experience running with the 3hr pacers in Dublin before, or do you know how they have tended to approach it? As in the first half of the course is regarded as tougher so would they tend to go through half over 1.30 and up the pace in a little in the second half then...
Alberto17 wrote: » Hi there, what does your week look like as a matter of interest? Curious to see how you are hitting that 70mpw.
AuldManKing wrote: » No Problem - its quite a structured week actually. Strava link below - its 2 sessions mostly - 1 if a race week. 7m is the lowest daily mileage in the cycle (apart from a race week shakeout)
RayCun wrote: » Sub 3 pace is about 4:14/km, so you seem well set, with a decent block of training behind you. I would aim to run the first half a little slower, 1:30 to 1:31, and pick it up in the second half. That would mean letting the 3 hour pacers move away from you a bit in the first half, especially on the uphills, but reeling them in on the second half.
Alberto17 wrote: » Thanks. 3 double digit runs per week, that will stand to you. Many speed sessions at all – tempo/track?
AuldManKing wrote: » Plenty of sessions k reps / 1200's / tempos / short hills / HMP / - a very multi paced approach. It all in here:
Krusty_Clown wrote: » I think we have to sub-categorize two types of long run: The long easy run - where the goal is primarily endurance, but for some, may have sub-goals like adaptation, running long on tired feet, etc. The long run with 'stuff' - Focus is speed endurance, dialing in race pace, simulation, etc. In my view, the long easy run is an important part of adaptation, particularly when you are new to marathoning and long runs are a pretty new component of your training. But eventually they have a diminishing return and ultimately as you go through marathon cycles, continuing to do them will result in some level of junk miles. The good news is that it's not hard to adapt them so that they are once again providing benefit. Examples would be: Progression run: Start easy, gradually increase the pace, finish at a faster pace (perhaps up to half marathon pace, if you've paced it well) Steady long run: MP + 10%, increase to MP + 5% Long run finishing with strides with a focus on form Long run with no water/nutrition Long run with stuff: Like I said, goal is speed-endurance (and some of the above examples would be a nod towards speed-endurance - like the Canova long steady run). Other common examples (usually you progress to a point where you can complete these sessions): 5 + 4 + 3 + 2 + 1 @MP (Tergat @Boards) 4 x 3 Miles @MP with 800 steady (Magness) 18 miles with last 12 @MP (P&D) 3 x 5 miles with 800 steady (Daniels?) 15 miles @MP (Daniels - handle with care!) Essentially, when you progress to a point in your plan, where you are no longer getting any significant benefit from increasing the distance, or naturally increasing the pace, you've got to question what the value is. Like every run, the long run should have a purpose and you should know what the purpose is, before you head out. So for example, I've just started a 21 week marathon plan for Rotterdam, based on Magness marathon template (for high mileage runners (100mpw+). Early long runs (base building period) start at 14 miles and progress over 5-6 weeks to around 20 miles. For these long runs, I'll be happy enough to 'go with the pace' while I adapt to doing long runs again, but after that I'll try to have a specific plan for each long run. Some weeks won't have a long run, in favour of doing a hard session. Well, that's the philosophy anyway. I don't always stick to the plan, and that's usually where the injuries start for me. We all feel good about ourselves after doing a long run (my family are sick of hearing about my long runs!), but apart form the feel-good factor, we have to be able to identify a specific benefit. Maybe if you haven't followed a marathon plan for a long time, the benefit is simply to build up endurance again and that's perfectly ok - because it has a specific goal. Hell, maybe like me, you enjoy running in nature, running with pals or just want to get your head right and those reasons are ok too, just don't expect the same level of benefit as having a long run focused on achieving a specific goal.
kerrylad1 wrote: » I have been reading all week,but said I will wait till after today's m.p long run to update.Usually do this 21 days out but had to push it forward,or wait until next Wednesday,which I think is too near the marathon.I picked a hilly route of 4 mile loops.3 slow warm up 8:44,then 16 at MP,which came in at 6:40 ave,1 cool down at 8:05.I have averaged 65/70 miles per week.Was hoping for more,but sh*t happens.Best of luck to everyone doing the last tough session this weekend.Great reading through everyone's different approaches.
jfh wrote: » 16 miles @ 6:40 on a hilly route on your own is impressive. Sub 2:54 target?
squinn2912 wrote: » I’ll second that. Super running! I’m doing 7:45s tops tomorrow before the last 5 at pace
kerrylad1 wrote: » squinn2912 wrote: » I’ll second that. Super running! I’m doing 7:45s tops tomorrow before the last 5 at pace Did you do any recent 10K or half?
squinn2912 wrote: » Only race during the programme was the rock n roll. 1:23 a minute off pb more than happy with it. You?
squinn2912 wrote: » Haha don’t say that lad it’s a great day any day you’re fit to do it! What’s the aim in Dublin?
kerrylad1 wrote: » squinn2912 wrote: » Haha don’t say that lad it’s a great day any day you’re fit to do it! What’s the aim in Dublin? 2:56:59.And you?
squinn2912 wrote: » Anything like that would be brilliant too. I’m not too sure. I’ve done so many more miles this time around I’d like to see some reward I suppose. Have you got a strategy In mind?
squinn2912 wrote: » Quite similar to how I’m thinking
squinn2912 wrote: » Might not be a bad plan pal pm me surely! 22 miler done and dusted with final 5 at 6:30 pace. Tongue was out but did it. 7:24 average. Pleased with that
kerrylad1 wrote: » squinn2912 wrote: » Might not be a bad plan pal pm me surely! 22 miler done and dusted with final 5 at 6:30 pace. Tongue was out but did it. 7:24 average. Pleased with that Great going.Let the taper maddness begin.
squinn2912 wrote: » Haha I know! Still plenty of training to do but the heaviest stuff is done thank God. Be interesting to see what people are doing
kerrylad1 wrote: » No jfh,I will be over the moon with 2:56:59.Anything lower than that would be a bonus.The last time I did Dublin in 2016,got the sub 3 bye a few seconds.Hit the wall hard last few miles.Rotten feeling.What is your target?
jfh wrote: » Hoping for 2:55, according to mcmillan with my current race times, I'm bang on but no room for error. The last marathon will stand to you
