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Mar 2012
6:11pm, 18 Mar 2012
5,273 posts
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♣BelleVueRacer♣ of Beartown
Did it....
5 @ 9.05. Found it hard to go slow jaad to keep reminding myself but tricky on gradients.
5@ 8.51 average. Again, tricky pacing, there were some hills so I did the rest of the session doing 1 mile laps round a lake. Undulating but at least my averages would be genuine.
5@8.40 average. Started too fast then struggled to regain pace after a short pit stop.
4@ 7.57 average. Went off too fast (7.50) then the usdulations slowed me down a bit.
2.75 miles home - The rest was a cool down. I should've kep going after mile 19 but I stopped to gloat and sat on a bench. After that my muscles were not letting me go faster than 10mm.
Pretty happy, but does this mean I should still go at 8mm on the big day? I'm genuinely keen for some advice here! 
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Mar 2012
6:15pm, 18 Mar 2012
2,275 posts
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heebiejeebie
Nice running!
BVR, I think with a decent taper you will cope with steady 8mm pacing.
I did 22 miles in 3:15 today. The last 2 were hard, but I think it bodes well for an attempt at 3:30 at Shakespeare next month.
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Mar 2012
6:18pm, 18 Mar 2012
5,275 posts
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♣BelleVueRacer♣ of Beartown
Nice work HBJB!
Now, taper, tha think we all look forward to but hate it when it's actually happening!
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Mar 2012
6:19pm, 18 Mar 2012
1,405 posts
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Jon_T
18 miles in 2:27 for me today, felt quit hard after last weeks half. 2 mile warm up 15 miles in 1:58 then 1 at 10mm warm down.
Still a bit concerned about Brighton and pacing, but I am a looking forward to attempting it.
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Mar 2012
7:57pm, 18 Mar 2012
12,589 posts
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hellen
7.38 pace at ashby 20 today, think I could have done a 9mm 10km to get under 3.30!
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Mar 2012
7:59pm, 18 Mar 2012
12,624 posts
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Fenland Runner
Nice work, everybody. Be so pleased for you all when you crack it. You've all done the hard work don't blow it now.
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Mar 2012
8:06pm, 18 Mar 2012
2,276 posts
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heebiejeebie
Nice work Hellen!
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Mar 2012
8:13pm, 18 Mar 2012
1,827 posts
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clare1976
Nice work everybody
I used the approach referred to previously, running at Ashby 20 today, starting at pmp +60s ish and cranking it up every 5m to finish at pmp. I found it just as hard to reign myself in and run the first 5 slowly as it was to do the last 5!
Splits were:
8:56, 8:58, 8:48, 8:45, 8:54
8:40, 8:44, 8:44, 8:37, 8:33
8:29, 8:12, 8:19, 8:23, 8:19
7:49, 7:51, 7:59, 7:57,
7:21, 0:31 (6:40 pace)
I had planned for my pmp to be 8:00-8:10mm as I am aiming for a low-3:30's marathon, but genuinly couldn't have done the first few miles any slower - it felt comfortable right through to the last few pmp miles. The race had quite a lot of ups n downs which affected my pace - the miles where I was quite a bit quicker than the pace should have been were downhill sections where I just relaxed and went with it. HR stats v pleasing too, so I am now thinking that perhaps I should be pushing for a sub-3:30 at VLM!
The best thing was passing LOADS of people on the 2nd lap (was a 2 lap race) - I wasn't passed by anybody
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Mar 2012
1:41am, 19 Mar 2012
4,007 posts
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Smout
I really do love doing a progressive / well paced 20 just wish we had more than 1 up here! Great running folks an looking good for those 3:30s
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Mar 2012
11:27am, 19 Mar 2012
1,830 posts
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clare1976
Can i ask the advice from those who are following a 'proper' training plan for 3:30 or who have experience? I want to do 2 more 'proper' long runs before vlm, next weekend and the following one, before a 3 week taper. any ideas on what they should be (balance quality and quantity of miles) - so i don't do too much but use the sessions wisely? I am thinking about doing a 23m lsr next weekend, all lsr pace to give me up to 3:30 time on feet. then the following, up to 20 but with some pmp - but if so, how much?
As an indicator, my last 4 weeks have been as follows;
18/3 - ashby 20 - progressive
11/3 - HM raced 1:37:17
4/3 - 22m lsr
26/2 - 18m with 6m pmp (ish) from 11-16.
Thanks
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