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Feb 2012
1:49pm, 16 Feb 2012
1,862 posts
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rf_fozzy
Ha - well, Loca's having a go now and meeting the same brick wall. If it wasn't amusing, it would be so, so pitiful.
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Feb 2012
2:05pm, 16 Feb 2012
46,417 posts
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Gobi
seems a girl spouting good advice that guys also gave may be working
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Feb 2012
2:35pm, 16 Feb 2012
9,758 posts
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controversial
so my experience on 20 mile races, I know no one has asked for it but I am nice and dish it out for free 
I always try to get one before my marathon target, usually try to be at least 4 or 5 weeks before the target but i would say not more than 8 or 9. You want to be in good shape but not too close to your target as you don't recover.
Listening to mick "don't remember his surname" irish runner and now coach of stef twelve, he recommends the 20 miler as a prep race. His plan would be to run it first half a bit slower than MP and second half faster than MP.
Now this is a bit crazy I think, but if you tune it down it can be a good session and a great confidence booster.
I am doing finchley 20 and I am going to go for something like
0 -5 miles MP + 60 s so pretty easy start
5-10 miles MP + 30 s, things start to warm up
10 - 15 miles MP
15 - 20 miles try to get close to half marathon pace bearing in mind that my HMP and MP only differ by about 12 seconds ...
I doubt i will be able to maitain a lot of HMP on the last 5 miles, but I should be able to push hard as I will not have done yet a lot of effort.
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Feb 2012
2:39pm, 16 Feb 2012
46,435 posts
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Gobi
So in effect a harder version of my session Contro :¬)
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Feb 2012
2:42pm, 16 Feb 2012
1,863 posts
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rf_fozzy
Thanks Contro - that's similar to Gobi's suggestion (in the header), but a little sharper.
I'm planning on doing 2 20milers (mainly so that I don't have to do 20miles on the road on my own) - they're separated by 2 weeks (and I am planning on making the week in between a bit easier, as I've an XC on that weekend). The week after the 2nd 20miler (i.e. 4 weeks out), I'm planning on doing the British Sprint and Middle dist O champs in York as something a bit different.
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Feb 2012
2:43pm, 16 Feb 2012
1,864 posts
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rf_fozzy
Sorry, I lost my train of thought - I was going to say I might try one 20mile doing Gobi's version and one doing Contro's.
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Feb 2012
2:47pm, 16 Feb 2012
46,437 posts
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Gobi
Foz in that case try
7 miles at MP + 60 then 13 at HMP
Great fun :¬)
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Feb 2012
2:49pm, 16 Feb 2012
1,865 posts
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rf_fozzy
That might actually kill me Gobi! I might have to see where I am in a few weeks.
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Feb 2012
2:52pm, 16 Feb 2012
46,440 posts
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Gobi
Foz - I do NOT recommend that session to anyone
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Feb 2012
3:04pm, 16 Feb 2012
1,823 posts
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Loca
Gobi, I think Control did something similar last year to that, 7m warm up then race and won a HM. Mid you he went down with the worse case of man flu ever recrodrd 2 weeks later!!!
20 milers, progressive runs for me, something similar to what Gobi suggested. Also going to try one this year at MP+60 secnds for 10 miles and then MP for 10 miles. I wouldn't do one any closer than 5 weeks out from a marathon just from past experience - I know I didn't performa as well as I could have in the mara.
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