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Feb 2012
4:25pm, 26 Feb 2012
1,960 posts
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rf_fozzy
Did the Belvoir 26 yesterday as a training run - nice steady 9+m/m and felt strong up to 24miles. Will try Gobi's training plan for 20milers at Trimpell next sunday.
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Feb 2012
9:06pm, 29 Feb 2012
1,232 posts
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slowfish
Some great advice on this thread so thanks everyone.
It's helped me decide what to do this Sunday and basically decided to go with Gobi's advice - although I may do the last few miles faster than MP if I feel OK. Main thing is I don't want to be too knackered for the following Sunday as want to nail sub-90 at Silverstone.
Cheers fozzy, great thread 
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Mar 2012
6:23pm, 4 Mar 2012
2,002 posts
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rf_fozzy
Used Gobi's plan as specified, except 2mi warm down (to make whole thing into a 22miler)
Target MP is 6.48, so plan was 1-3 @ 8ish, 4-5 @ 7.50, 6-10 @ 7.30, 11-15 @ 7.10, 16-20@ 6.48(ish).
Actual splits as follows (Note had to readjust garmin on a couple of mile markers, as my Garmin got out of sync due to a bridge)
Split Summary
====
1) - 1.61km - 7:54(4:55/km) - 131cal
2) - 1.61km - 8:10(5:05/km) - 136cal
3) - 1.61km - 8:10(5:05/km) - 133cal
4) - 1.61km - 7:42(4:47/km) - 135cal
5) - 1.61km - 7:47(4:51/km) - 136cal
6) - 1.61km - 7:31(4:40/km) - 136cal
7) - 1.61km - 7:26(4:37/km) - 136cal
8) - 1.61km - 7:27(4:38/km) - 133cal
9) - 1.61km - 7:27(4:38/km) - 135cal
10) - 1.58km - 7:18(4:37/km) - 132cal
11) - 1.61km - 7:07(4:25/km) - 134cal
12) - 1.61km - 7:05(4:24/km) - 134cal
13) - 1.61km - 7:05(4:24/km) - 134cal
14) - 1.61km - 7:06(4:25/km) - 135cal
15) - 1.61km - 7:05(4:24/km) - 134cal
16) - 0.06km - 16(4:07/km) - 4cal
17) - 1.61km - 6:42(4:10/km) - 134cal
18) - 1.61km - 6:48(4:14/km) - 134cal
19) - 1.61km - 6:42(4:10/km) - 133cal
20) - 1.61km - 6:45(4:11/km) - 132cal
21) - 1.61km - 6:34(4:05/km) - 134cal
22) - 0.04km - 10(4:18/km) - 3cal
Have to say that this worked a treat, especially since I was really tired from a hard week of training. To do another 20mi on top at MP would have really destroyed my legs and cost me a lot of time to recover. Did feel like I could have done another mile at MP at the end, but would have been an effort (although I had started to push a bit more in the last half mile - hence the 6:34 final mile!)
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Mar 2012
7:06pm, 4 Mar 2012
20,671 posts
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Nellers
Bllody hell, Foz! That's a storming run. You are on fire.
Not literally, though. Not in today's weather.
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Mar 2012
7:14pm, 4 Mar 2012
2,006 posts
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rf_fozzy
Cheers Nellers - pleased with it. All I did was to concentrate on the pace (apart from when I was chatting to people in the first 3 miles).
Have to say though, it was a nice day in Lancashire. Sunny, cold (but not too cold), and just a light breeze. Vest and shorts only - didn't even feel the need for gloves, which I was considering, since I wasn't racing it, I thought my hands might get a bit cold, but they were fine.
There was definitely *weather* on the way over there. Some lovely sleet and hail as I was passing Settle on the A65.
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Mar 2012
7:17pm, 4 Mar 2012
3,628 posts
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becca7
Nice running fozzy.
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Mar 2012
7:30pm, 4 Mar 2012
1,797 posts
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clare1976
Sounds perfect well done. will be echoing that pattern at ashby in 2 weeks (tho i am slower!) but still unsure what mp should be!! Hoping next week's half mara race will decide it for me...
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Mar 2012
8:18pm, 4 Mar 2012
11,868 posts
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JohnnyO
Looks good for sub 3 Fozzy!
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Mar 2012
8:26pm, 4 Mar 2012
15,421 posts
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Mr Mick & NOT so Little Phil
a good thread fozzy
the answers i suppose depend on lots of factors
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Mar 2012
8:33pm, 4 Mar 2012
26,475 posts
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Hills of Death (HOD)
I believe they never should be bang out I laugh at the amount of people that do even when you say to them DONT they think they can recover and do a good marathon when really the only real 20 mile pb should be in a marathon.
Gobis view is spot on. There are variations I tend to do first one LSR pace senond and third with MP in it.
Can be 5 miles LSR 8-10 MP then 5 miles LSR pace but it does look weird so 10 miles LSR and 10 mile MP better (or MP plus 30 for 5 then MP for 5) depends on course as I found out today ;).
Basically I do what Gobi says lol
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