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Mar 2012
12:30pm, 30 Mar 2012
1,857 posts
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clare1976
doing my last big lsr in the morning, 23m. hoping it will take me approaching 3:30 time on feet though i am toying with trying some pmp in the last few miles, will see how i feel at 16-17. last weekend i did 18 in the end with parkrun after 5, then the last 10 back at lsr pace. have even put together a new playlist on the ipod to help me along!
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Mar 2012
12:57pm, 30 Mar 2012
316 posts
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Nelly
Good luck Clare. I'm doing my last long run tomorrow morning, but "only" 22miles 
I'm going to try the approach recommended by Gobi on the 20-mile race thread, so 5@9:15, 5@8:50, 5@8:30, 5@8:00 + 2 cool down. Hopefully that will give me confidence of 3:30 leading into tapering for VLM.
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Mar 2012
1:00pm, 30 Mar 2012
1,858 posts
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clare1976
Enjoy nelly I did the 'gobi 20' approach at Ashby 20 race the other week and it was great. I worked hard and had a strong run but also managed a solid week of training in the week after, so it didn't burn me out in the same way I would have done if I'd raced all 20 miles.
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Mar 2012
10:20am, 31 Mar 2012
12,751 posts
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Fenland Runner
Worked incredibly hard at the parkrun but it felt brilliant. Easy hour running tomorrow?
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Mar 2012
1:27pm, 31 Mar 2012
399 posts
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MissingPhoenix
Good work FR, nice time to do a good 5K.
I haven't posted in an age but still training towards london. Been working away from home a lot and think I've spent more time in airports than running this month! It's been very difficult to do any structured training so have ended up "cramming" at the weekends, and zero speed work, not ideal!
Last LSR tomorrow.
Only a week till the 1st marathon attempt for those on this thread, exciting
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Mar 2012
7:25pm, 31 Mar 2012
1,863 posts
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clare1976
nice one fr
missingphoenix, u aren't in the header for vlm, would u like me to add u in?
well my last lsr before taper was great. if i feel like that on 22nd april i'd have a great one. panicking now i have peaked too soon :-o! will have a sensible taper, pray that no illnesses come into the house and see what happens! did 17m at lsr pace, over 9mm and plenty of offroad to keep me slow, then hoped for 5m @ pmp - around 8mm. even when in the early miles i wasn't confident i could do it but comfortably did miles 18-22 at sub-8mm and felt great! then another mile and a bit home easy to get my hr back down. time on feet 3:29 :-).
so based on that it suggests i *should* be capable of a 3:30 at vlm, but i still feel cautious as it sounds so fast and out of the league i think i am in!! does that sound daft?
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Mar 2012
8:10pm, 31 Mar 2012
4,084 posts
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Smout
Doesn't sound daft claire - you respect the distance an the challenge. Nothing daft in that Just don't respect it toooooo much. You haven't quite peaked you've just had a great LSR an now ready to coil the springs back in cleaned an oiled an ready for the big day -)
Great stuff FR. I think easy tomorrow is a food idea. Nowt to be gained now other than those coiled springs I mentioned
BOING !
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Mar 2012
8:12pm, 31 Mar 2012
4,085 posts
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Smout
Not ideal MP but you've done what you could an no doubt more than many. Cramming can be good for the endurance an will carry you thru these last miles
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Mar 2012
8:48pm, 31 Mar 2012
12,756 posts
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Fenland Runner
Superb run claire, sounds like you're hitting the right form at the right time
Thanks Smout. Definitely in the 'sharpening' phase, no runs any distance now but going to keep some stuff at a brisk pace.
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Mar 2012
8:55pm, 31 Mar 2012
4,090 posts
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Smout
Food! Am I thinking about eating again!
Aye - I like to keep the legs remembering a bit of pace just no long enough to feel like effort
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