"Once we accept our limits, we go beyond them"

RedRunner · 27-03-2014 12:58PM

Gavlor wrote: »

Ignoring the 8.48 mile, you always seem to be hitting the mp miles with ease. You're in great shape

Cheers Gavlor. With my target being 3:45, which is MP of 8:35 I'm beginning to wonder what pace I should target for the day. Should I just stick rigidly to that or should I go for something like 8:20 based on my training to date?

I don't want to radically adjust my goal time as that is what I have been training for. I'd rather beat it comfortably than adjust the target too much and fail to hit it, if you follow me.

Any thoughts Gavlor.....anyone?

pistol_75 · 27-03-2014 12:59PM

RedRunner wrote: »

Cheers Gavlor. With my target being 3:45, which is MP of 8:35 I'm beginning to wonder what pace I should target for the day. Should I just stick rigidly to that or should I go for something like 8:20 based on my training to date?

I don't want to radically adjust my goal time as that is what I have been training for. I'd rather beat it comfortably than adjust the target too much and fail to hit it, if you follow me.

Any thoughts Gavlor.....anyone?

Whats your current 1/2 PB and Full PB?

RedRunner · 27-03-2014 01:01PM

pistol_75 wrote: »

Whats your current 1/2 PB and Full PB?

Current half PB is 1:39:50 (Bohermeen 2014) and Full PB is 4:27:30 (DCM 2012) DCM time was off the back of a 1:56 HM in Sept that year

pistol_75 · 27-03-2014 01:13PM

RedRunner wrote: »

Current half PB is 1:39:50 (Bohermeen 2014) and Full PB is 4:27:30 (DCM 2012) DCM time was off the back of a 1:56 HM in Sept that year

If it was me I'd be inclined to set off at your planned pace, which based on your training shold feel easy enough for the first 10 miles at least, probably longer. It will always be easier to try and pick up in the 2nd half if you feel good rather than slowing down because you have gone out too quickly.

But bear in mind I have never done the above

yaboya1 · 27-03-2014 01:14PM

I'm not the greatest for offering others advice, but I think sub 3:40 (8:23min/mile) seems a realistic time based off your training.
Probably best to be cautious though, as better to beat your target comfortably than fail to hit a much more ambitious one like you said.

menoscemo · 27-03-2014 01:19PM

yaboya1 wrote: »

I'm not the greatest for offering others advice, but I think sub 3:40 (8:23min/mile) seems a realistic time based off your training.
Probably best to be cautious though, as better to beat your target comfortably than fail to hit a much more ambitious one like you said.

It is probably very realistic but I would be inclined to go with Pistol on this one. Start on 3:45 pace (go with a pacer if there is one) and pick it up later if you can.
This is a second Marathon and the idea is to get in a solid one after the poor 1st one. It will make little difference in the grand scheme of things to finish in 3:40 or 3:44, both will be excellent results but neither will be a BQ so i'd say best to be conservative.

Ososlo · 27-03-2014 01:21PM

you doing Dublin too? maybe go a little conservative for London and use it as a marker for what you really might be capable of for Dublin?

Beef · 27-03-2014 02:26PM

This is something that was on my mind also RR but because I don't have a recent half to base anything on, I made my mind up fairly quickly.
In my case, I have absolutely nothing to gain by starting off quicker than my original target. I'm going to stick with the 3:45 pacers as long as I can and if by some miracle I'm feeling decent at mile 22/23 then I'll think about making a burst.

Dreamland: < 3:45:00
Very Happy to satisfied: 3:45:00 - 3:55:00
Running is a stupid sport: > 3:55

RedRunner · 27-03-2014 03:41PM

Ososlo wrote: »

you doing Dublin too? maybe go a little conservative for London and use it as a marker for what you really might be capable of for Dublin?

The plan would be to run Dublin too . Yeah i think I'll run the first 15-18 conservatively and then kick on if I feel I have lots left in the tank.

DCM is a lifetime away at moment but if things go really well in London there'll be time to look at new targets then

RedRunner · 27-03-2014 03:44PM

Beef wrote: »

This is something that was on my mind also RR but because I don't have a recent half to base anything on, I made my mind up fairly quickly.
In my case, I have absolutely nothing to gain by starting off quicker than my original target. I'm going to stick with the 3:45 pacers as long as I can and if by some miracle I'm feeling decent at mile 22/23 then I'll think about making a burst.

Dreamland: < 3:45:00
Very Happy to satisfied: 3:45:00 - 3:55:00
Running is a stupid sport: > 3:55

LOL:D

I'd have bitten your hand off for a 3:59 not so long ago. How things change with a decent block of training under the belt!

I think i'd be disappointed if I went over 3:45 in London but maybe not inconsolable so long as i was well under 4 hours

RedRunner · 27-03-2014 03:49PM

Thanks for all the comments folks. appreciate you taking the time to offer up those nuggets of wisdom and experience.:)

All very helpful.

Beef · 27-03-2014 04:16PM

RedRunner wrote: »

LOL:D

I'd have bitten your hand off for a 3:59 not so long ago. How things change with a decent block of training under the belt!

I think i'd be disappointed if I went over 3:45 in London but maybe not inconsolable so long as i was well under 4 hours

Same here - but slogging your guts out during the most miserable winter in recent memory gives you a certain sense of entitlement! :pac:

Murph_D · 27-03-2014 10:18PM

I'd say stick to your target too. I too had a pretty flawless build-up to Dublin 2013, where I was also targeting 3:45. By mile 21 I was hanging on for dear life and ended up with 3:46. If I'd gone out any faster I'd have blown up.

(Mind you I'm an oul lad though, so you might have more stamina).

Best of luck - great final long one. Any repeat of the foot numbness?

RedRunner · 27-03-2014 11:51PM

Murph_D wrote: »

I'd say stick to your target too. I too had a pretty flawless build-up to Dublin 2013, where I was also targeting 3:45. By mile 21 I was hanging on for dear life and ended up with 3:46. If I'd gone out any faster I'd have blown up.

(Mind you I'm an oul lad though, so you might have more stamina).

Best of luck - great final long one. Any repeat of the foot numbness?

Cheers D. It's clear what the consensus is here.Stay sensible basically and don't get carried away early on.

Funny you should mention the numbness.Got a touch of it again tonight on recovery run. Not as bad as last time and didn't last as long. Curious. I must mention it in the morning as I have a massage scheduled.

RedRunner · 28-03-2014 12:00AM

Thursday 27th March

Easy/recovery run late this evening. A bit heavy legged and some repeat of numbness in right foot. Have rub down scheduled for the morning for some well needed maintenance.

4.21 miles @9:59

Rest day tomorrow

WTD|27.4
MTD|199.33
YTD|554.51

RedRunner · 29-03-2014 09:39PM

Friday 28th March

Rest Day

Had a massage today. She mostly worked on my left hamstring and glute. A bit of work on the quads too.

Saturday 29th March

Nice easy run this morning in the rain. Nothing really to report. Boring incident free run. Hopefully they'll all be like that now for next couple of weeks.

6.95miles @ 9:09

WTD|34.35
MTD|206.28
YTD|561.46

tang1 · 29-03-2014 09:49PM

Just my two cents from your question the other day, i'd go out at goal pace and if i had anything left in the tank at 20 miles i would try push it from there till end. Your training has been fantastic and you have put the effort and mileage in.

Its all on the day they say, please god all going well you will have a good one RR, you are due one i think.

RedRunner · 29-03-2014 09:57PM

tang1 wrote: »

Just my two cents from your question the other day, i'd go out at goal pace and if i had anything left in the tank at 20 miles i would try push it from there till end. Your training has been fantastic and you have put the effort and mileage in.

Its all on the day they say, please god all going well you will have a good one RR, you are due one i think.

Thanks Tang. Appreciate the advice. There are 3:45 pacers so might just hang around them for the most part and then see how I feel ,as you say.
I've been lucky with the training this time round , just one bad week which was due to illness and not injury for a change. One longish run left tomorrow (16 miles) and then I'll do a recap and post a summary of my training on here. It'll be interesting to look back over the last 15 weeks.

It could of course all go wrong on the day so I'm taking nothing for granted.

Beef · 29-03-2014 09:57PM

RedRunner wrote: »

Had a massage today. She mostly worked on my left hamstring and glute. A bit of work on the quads too.

Snap! It must be Meno's plan.

menoscemo · 29-03-2014 10:06PM

you guys are doing it wrong.....it's always the right hamstring and glute for me;)

career_move · 30-03-2014 08:22AM

I had no problems with either hamstring - must be a man thing :P

RedRunner · 30-03-2014 11:28AM

career_move wrote: »

I had no problems with either hamstring - must be a man thing :P

No...she definitely didn't work on my man thing !....just the hamstring :pac:;)

RedRunner · 30-03-2014 12:29PM

Sunday 30th March

LSR today this morning bright and early. Ran out from club but due to different distance and routes of different groups this was a solo run for me. Pace was a tad faster than my normal easy pace but the effort felt easy so just went with it. Ended being somewhere between my steady and easy pace.

Legs a bit creaky during it at times, so will put that down to general fatigue but overall felt good and was feeling strong at the end. Perfect conditions this morning, nice and cool with a light breeze. The countdown is really on now.

I've got a busy couple of weeks ahead with training course next week and travelling to Frankfurt the following week so will have to be a bit creative in terms of getting my runs in.

15.87miles @ 8:58 avg ( with one accidental MP mile:))

Another 50 mile week too. The only thing now that will make this weekend any better will be a Liverpool victory over Spurs today.

WTD|50.22
MTD|222.15
YTD|577.33

RedRunner · 30-03-2014 12:30PM

RedRunner wrote: »

No...she definitely didn't work on my man thing !....just the hamstring :pac:;)

I'll have to stop reading those Digger posts!....bad influence:)

career_move · 30-03-2014 12:50PM

RedRunner wrote: »

I'll have to stop reading those Digger posts!....bad influence:)

I was thinking something similar alright

Great training this week. Looking good......;)

menoscemo · 30-03-2014 12:59PM

RedRunner wrote: »

Saturday 29th March

Nice easy run this morning in the rain. Nothing really to report. Boring incident free run. Hopefully they'll all be like that now for next couple of weeks.

6.95miles @ 9:09

LSR today

15.87miles @ 8:58 avg ( with one accidental MP mile:))

Remember easy pace is supposed to be 9:30/mile

Either you are in 3:30 shape or you are running easy too hard. Make sure to hold back on pace over the next few weeks, I get the impression you can slip into steady without noticing. We want to get you to the startline as fresh as possible.

Calvin Johnson · 30-03-2014 01:07PM

He's in 3:30 shape, or not far off

RedRunner · 30-03-2014 01:58PM

menoscemo wrote: »

Remember easy pace is supposed to be 9:30/mile
Either you are in 3:30 shape or you are running easy too hard. Make sure to hold back on pace over the next few weeks, I get the impression you can slip into steady without noticing. We want to get you to the startline as fresh as possible.

Ha ha...I knew it wouldn't be long before you jumped in. I hear ya. I am finding lately that I slip into steady pace very easily. I'm assuming this is just increased fitness from recent training. I have been conscious of it so trying to make sure that at least it felt easy effort as opposed to bring the pace down to 9:30/40 just to stay in that zone. I'll do short recovery run tomorrow.

Calvin Johnson wrote: »

He's in 3:30 shape, or not far off

Thanks for the confidence vote Calvin!

I think I may be somewhere in between 3.30 and 3.45 but I will take it out looking for 3.45 on April 13th and anything else is a bonus.

menoscemo · 30-03-2014 02:01PM

RedRunner wrote: »

Ha ha...I knew it wouldn't be long before you jumped in. I hear ya. I am finding lately that I slip into steady pace very easily. I'm assuming this is just increased fitness from recent training. I have been conscious of it so trying to make sure that at least it felt easy effort as opposed to bring the pace down to 9:30/40 just to stay in that zone. I'll do short recovery run tomorrow.

I hear you and no doubt you are fitter. But the warning is more taper related. Over the next 2 weeks you might feel fresher than usual, which can easily lead to an increase in pace. Bottle it for the 13th!!

RedRunner · 30-03-2014 02:04PM

menoscemo wrote: »

I hear you and no doubt you are fitter. But the warning is more taper related. Over the next 2 weeks you might feel fresher than usual, which can easily lead to an increase in pace. Bottle it for the 13th!!

Fair enough, will cool the jets!

"Once we accept our limits, we go beyond them"

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