Murph_D wrote: » You were lucky - just dust it off, thank your guardian angel and keep it going. Maybe take a few easy days but sounds like no harm done. Turn it into a positive - you escaped an injury. Edit - didn’t notice 00negatice’s response - what he said first!
The Black Oil wrote: » Quite tired last week, at least in the early part. Final 22 miler this Sunday. I eased off the Weds session a little with this week (weather - handy excuse). 14 miles at MP next week is a little daunting. Can't believe the expo is only a few weeks away. ISOP - well done.
ewc78 wrote: » How you going to approach the 22 mile? I think I'll go with the mostly steady miles and last few at MP rather than 10 easy then 10 at MP and 2 easy at the end.
skyblue46 wrote: » What's the logic behind changing the plan?
ewc78 wrote: » 22 miles and last long run done... 15 miles at a 9:25 mile pace then 7 miles at a 8:50 pace . Yeah I ran the MP section a bit fast and was paying for it the last mile but I was feeling good so just went with it. Cant believe only 3 weeks left. Still have plenty of doubts I'll actually go under 4 but at this stage I can't really do much more about it.
ISOP wrote: » Sounds like you are in great shape, of course you will do it
ewc78 wrote: » Thanks for the vote of confidence. Wouldn't have managed another 4 miles today so that kind of thing puts doubts in my mind.
Lazare wrote: » Trust your taper. That was a cracking run today, it's supposed to gas you at this stage of the process, so put the doubts to bed. With fresh legs after a good taper you will smash sub 4.
ewc78 wrote: » 22 miles and last long run done... Cant believe only 3 weeks left. Still have plenty of doubts I'll actually go under 4 but at this stage I can't really do much more about it.
smashiner wrote: » Yep, I am in the same boat as I had a cracking HM at 1:46:12 at the Fast Lane Half Marathon (3+ minute PB) on a fast flat course, and then I did my last (of 3) 20 Mile/32K LSR yesterday at a 6:05 per KM pace (probably a tad too fast) and I was pretty tired at the end of it, so within a week I went from 'yes I can do this' to 'if you are struggling to get 20 miles done at 6:05, what chance have you of doing 26 miles at 5:40 per KM?' I did a little under 4:08 at the DCM last year and I think that shaving off that 8 minutes now seems like a big jump for me. I am probably a bit jaded after weeks and weeks of running and the effects of racing a PB for the HM probably also took its toll on me yesterday, but there is no more that I can do, as I don't plan to push myself any harder in the coming weeks and 'trust in the taper' and put Holy water in my water bottles for the day..... :rolleyes: In some ways having a tough run yesterday has probably took a bit of pressure off me as I know how hard it will be to break 4:00, but I will still have a good go at it anyway....as I am a bit 'thick' that way.......conservative start, strong finish is still the plan. This Taper stuff will save us all.....
68 lost souls wrote: » The more I read hear the better I feel that others are in the same boat, hindsight I shouldn't have tried to run 32km at 5:40 pace yesterday. My own fault really
Murph_D wrote: » Have you read any of this thread at all?
68 lost souls wrote: » Not until very lately no
Bluesquare wrote: » Still on the fence here whether to go for the sub 4. I’ve had a few cracking long runs in the last few weeks including a 10 mile on Saturday with 10 mile at 8:55. The rest of the miles were at around 10:00-10:25 I finished strong and had a more in the tank but I don’t have the sub 150 half (1:51:29 ratoath a few weeks back like everyone on tired legs).
Kellygirl wrote: » I’m the same. My run on Saturday was 19.4 miles @ 9:11 min miles on average - it was a session with just 6 of the miles being easy. The other 13.4 ranged from 9:04 down to 8:40 and I could have kept going at the end. I messed up Charleville so my HM pb is 1:53:04 from June. I’ll be going out very conservatively in DCM but for the first time I’m wondering how close I could get to 4hr!
skyblue46 wrote: » One thing I'd say is go with honest self appraisal. We all know that what some people call easy isn't really easy. Only you know how much was left in the tank and how long you could continue at a particular pace. You ran that 13.4 miles at a bit slower than your HM race pace. If you were as comfortable as it seems then 4 hours is definitely on.
The Black Oil wrote: » Meno's sting in the tail. 14 miles at MP (~8:34) 1:59:39 at 8:33 8:53, 8:26, 8:29, 8:30, 8:30, 8:31, 8:32, 8:32, 8:36, 8:33, 8:33, 8:36, 8:30, 8:27. :cool: Hello taper.
