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Oct 2011
12:21pm, 13 Oct 2011
13,605 posts
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flanker
Hmmm. Abi. Bigger Hmmmmm
Agree with what is said earlier - running more, lots of easy miles, virtually no speedwork other than the parkruns works for me.
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Oct 2011
12:21pm, 13 Oct 2011
13,606 posts
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flanker
Hmmm. Abi. Bigger Hmmmmm
Agree with what is said earlier - running more, lots of easy miles, virtually no speedwork other than the parkruns works for me.
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Oct 2011
12:59pm, 13 Oct 2011
3,993 posts
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Chrisull
I've ditched the speedwork too, despite much eyebrow raising from our head coach. I've substituted for running great big sod-off hills in my runs instead. oH yeah put me down for sub 3.30 in the header for the Cornish on Nov 20 please? Yes I know I've got 3.22 for earlier this year, but the Cornish is 10 minutes slower than any normal road marathon...
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Oct 2011
1:00pm, 13 Oct 2011
3,994 posts
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Chrisull
And I've failed to break 3.30 in the previous 2 years running of it.
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Oct 2011
3:11pm, 13 Oct 2011
147 posts
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Nelly
Hi all, I’ve been lurking on this thread for a while now.
I am still in two minds whether to set this as my target for VLM 2012 or not.
My current PB is 3:59 at Windermere (not flat, but I don't realy now what that would equate to on a flat course) this year. Originally, I had planned to target 3:45 this autumn but I'm not now running an autumn marathon as “life” got in the way meaning very little training for two months this summer. It seems the sensible option would be to target 3:45 at VLM and target 3:30 at a later date. However, it will be my first VLM, and given my previous luck in the ballot, possibly my last, so I want to ensure I do as well as possible. I will also have added motivation as I will be raising money for the local cancer hospital where my wife was treated this summer.
According to the McMillan running calculator my HM PB from June this year predicts I am capable of sub 3:30 (there is also quite good agreement with my 5k PB from September), but the Fetch calculator predicts only 3:44.
I’ve noticed that most of you who have already achieved sub 3:30 have a HM PB of 1:35 or below, so my plan would be:-
1) build my mileage gradually back up to end of year, so that I can average close to 40mpw from Jan to April. (Whilst I recognise this is still not high mileage, it is still a 33% increase on my mileage prior to my current marathon PB)
2) target a couple of HMs in early 2012, with an aim of running sub 1:35
What do you all think, is 3.30 realistic?
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Oct 2011
3:36pm, 13 Oct 2011
10,301 posts
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DeeGee
I've got a 3.28 off the back of a 1:39 HM. Admittedly my HM running has not been properly full-out for a couple of years, just slightly faster than marathon pace. There's no reason why you shouldn't be able to go sub 3:30 (I'd love to do it again, but it ain't happened this year)
That seems like a good plan, though - a faster HM will help you in the long term.
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Oct 2011
3:49pm, 13 Oct 2011
13,609 posts
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flanker
Nelly - it depends!  I think Windermere is a quick course. It's my PB course and I was 10 minutes faster there than I have ever managed at VLM or Abi. I guess it depends what sort of running suits you best.
I also think McMillan is not a great calculator - it seems to assume that you are equally as able and trained at any distance to generate its times, and as we all know it's far easier to be 5k/HM-fit than marathon-fit.
However if you have the base speed a 3:30 might not be a tall ask, although it is knocking a lot of your current PB. My thoughts would be too target VLM for a 3:45 and then aim for a 3:30 a month or two later so you still have the benefit of the training. Also bear in mind that with your PB you will not get a fast start at VLM and could lose time caught up in the masses over the first few miles.
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Oct 2011
4:18pm, 13 Oct 2011
148 posts
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Nelly
Thanks both.
flanker - I ran a comfortable 1:45 HM in January off a 10 week average of 10mpw, due to a combination of work/injury/snow, so I believe I have the base speed, it's the endurance I need to concentrate on. And you don't need to tell me that knocking over a minute a mile of my current PB is a massive amount
Do you have to declare your current PB for VLM, I thought you just put an anticipated finish time? I can't remember, as a lot has happened since April. Given I was originally planning on targetting 3.45 this autumn, I may have put a time closer to that anyway.
In theory, I like the idea of targetting 3:30 later in the year but due to family commitments I suspect VLM will be the only marathon I will be racing next year.
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Oct 2011
7:06pm, 14 Oct 2011
393 posts
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MissingPhoenix
good luck to this weekends marathoners, hope you all have enjoyable races regardless of whatever times you go for!
Nelly, your 10k time says you have the speed for a sub 3.30, that endurance bit is just lots and lot of miles!! A massive PB is more than possible if you're in a good rhythm and able to trot on the pace on a consistent basis on the day. I'm definitely aiming sub 3.30 at VLM
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Oct 2011
7:31pm, 14 Oct 2011
1,327 posts
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LythamRunner
Yes, good luck marathoners!
And try to enjoy it too ....
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