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Oct 2008
2:11pm, 7 Oct 2008
522 posts
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paul the builder
He just looks so damn stylish holding the big lollipop, how could they not give him the job?
Srsly though, Contro - official pacer to a time only 4min slower than your hard-earned PB? Gulp....
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Oct 2008
2:23pm, 7 Oct 2008
4,793 posts
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controversial
well i i know it sounds ambitious but I have already run 3 sub 3 marathons, 2 of them in 15 days so I am feeling pretty confident 
As much as I think I can do a sub 2.50 marathon, having done a 1.25 second half split in berlin last week for an overall time of 2.58.30 ....
But if you don't trust me, just hang on to me in london and you will see if I do sub 3 or not!
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Oct 2008
1:40pm, 9 Oct 2008
3 posts
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manicstreetpounder
I'm running my first marathon at Abingdon in just over a week's time from now and was wondering out there could give me a bit of advice please!
Basically, I like to set myself a time target before a race, and going by race times I've achieved this year over other distances, various calculators etc. have indicated that I should be close to achieving a sub-3hr marathon. While I obviously respect the distance of a 26.2 mile run - I have put a lot of hard training in to this (ave. 90m/week for the last 10 weeks) and feel I've put myself into as good as a position as I can to give it a right good go.
However, I'm also down to run Henley HM this Sunday (1 week before Abingdon). I've planned all along to treat this as a training run and NOT race it (the plan I've followed has me down for a 12M 'steady' run on this day anyway) but does anyone know if there was anything a little bit more specific in terms of RPE or %HR that I should try to adhere that would allow me to recover in time for Abingdon?
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Oct 2008
3:51pm, 9 Oct 2008
533 posts
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paul the builder
20ft - if it were me, I wouldn't be running a HM at all. But if I had to, then I'd be doing it at normal LSR pace. So no faster than 1h40m, preferably slower.
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Oct 2008
4:22pm, 9 Oct 2008
4,817 posts
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controversial
I agree with Paul,, the week before a marathon i wouldn't go further than 10 miles, usually i do 10km.
You should be well into your taper right now:
3 weeks before race 75% volum
2 weeks 50%
1 week 25%
Keep the intensity but ditch the mileage so you have got the sharpness but not the fatigue. Specially being your first marathon I would really think hard about doing the half, nothing to be won out of it ...
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Oct 2008
4:27pm, 9 Oct 2008
527 posts
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Ex-pat Scot
Listen to Controversial. He's exactly right.
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Oct 2008
7:39pm, 9 Oct 2008
857 posts
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20ft chooky. I'd do it at LSR pace. I ran a 13 mile long run the week before a successful sub 3 attempt at Paris earlier this year. Just make sure you hold back during it. For HR I'd go with 70-75% of MHR.
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Oct 2008
7:55pm, 9 Oct 2008
4 posts
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manicstreetpounder
Thanks for the very useful advice.
Before I'd asked, I would have assumed that a steady run would mean an effort of up to 75% WHR - which, going by my current training runs, would have brought me pretty damn close to my current PB pace. However, I was also aware that it was not a good idea to run anywhere near a 'race effort' a week before a marathon.
I've taken on board that you suggest I should ideally go for a more 'quality' shorter run.....I'll have to think again about my priorities/goals for these two races, as I'm unlikely to pull out now!!....
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Oct 2008
8:00pm, 9 Oct 2008
5 posts
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manicstreetpounder
thanks daviec - I hadn't read your message before getting around to submitting mine. I'll keep my pace in check as you suggest!
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Oct 2008
8:04pm, 9 Oct 2008
859 posts
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75% WHR is a bit higher than 75% MHR. I'd be aiming to do the half in 1:45 at the very fastest if I was you.
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