The Sub 3:15 Marathon Thread
330 watchers
Dec 2014
9:03am, 19 Dec 2014
140 posts
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larkim
@The Urban Fox - this is precisely what the MyAsics plan shoves in - 5 miles "fast" (in its terms - MP - 20s+) and then up to 11 miles at "comfortable" pace (in its terms anywhere between MP and MP+40s). I know there are other flaws / criticisms of the MyAsics plan (volume based mainly!), but that struck me as a mildly unusual feature compared to traditional plans which suggest long runs finish with a MP effort, rather than the other way around.
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Dec 2014
10:45am, 19 Dec 2014
23,498 posts
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Merry Christmas & HappyNewG(rrr)
There are so many ways of interpreting pace in long runs. P&D does say to finish stronger in general long runs, but then also says in the long runs with MP in it, to do the MP in the middle and then to back off again at the end. e.g. 12 MP in 18 miler would be done 3 warm up, 12 at MP, 3 cool down. i.e. not finishing fast. There are so many factors to consider - do you have some kind of stretch/cool down that you would do after a hard finish to a long run (e.g. sit on a bike, or go into a swim pool etc?) or do you plonk yourself straight in the car or on the couch for 3 hours? If the latter (like me!) then that is why I like to do 1, 2 or more miles as a cool down. Psychological - I like to get "the hard bit" out of the way. So I'd rather go fast earlier, then ease off at the end as a rest/treat! The point is, that week, you got 12 miles at MP. Tick. You got a long run of 18 miles (which I always up to 20 anyway!). Tick. You remembered to stretch/recover/foam roller/TLC appropriately (whatever that means to you). Tick.  G
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Dec 2014
1:53pm, 20 Dec 2014
7,809 posts
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Bazoaxe
A wind affected 19:27 today. 5:56 6:10 6:33 tells the story of a tough second half. Lets hope there is no wind next week and I might nip under 19. First female today was in the 11-14 age category and ran 19:04 which is impressive.
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Dec 2014
2:06pm, 20 Dec 2014
6,528 posts
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LouLou
I'm sitting in a costa coffee in Glasgow rolling my hamstring on a spiky ball. A man is staring at me. Might throw the ball at him. Rest day yesterday - no park running till legs behaving - so slept for 10 hours!! Run tonight if I finish Christmas shopping. On the bright side - off work till Christmas Eve
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Dec 2014
2:12pm, 20 Dec 2014
7,810 posts
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Bazoaxe
Lol I wonder what he thinks you are doing.
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Dec 2014
2:18pm, 20 Dec 2014
1,631 posts
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Windsor Wool
Glad I missed the lr pace debate. It's good to see some alternative perspectives coming in as I do think that there is a danger of 'group think' sometimes. Your thoughts please folks. I am out of bed today for the 1st day in 5. The plan had been to run a fairly easy-paced 50 mile week and then kick off 18 week p&d 55-70 from Monday. I think the reality is that it's going to be another week until I am right again (also it's Xmas week). If I don't run at all that'll be 35 miles in 3 weeks (mini taper ahead of 10k last weekend). I don't think I can really go straight in to the plan from there. I'm thinking that I need to build back up for 4 weeks or so and then get on a 12 week plan but it seems incredible that getting manflu in late December can really impact things so much. What am I missing? |
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Dec 2014
2:25pm, 20 Dec 2014
7,811 posts
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Bazoaxe
That's tough WW. The 12 week plan needs you to hit the ground running but would allow you to build up. One thing I have done is put the first four weeks in before the 12 starts and do as much of that as I can as I ease the miles back up. They key thing is not to jump straight back to where you wanted to be. |
Dec 2014
3:32pm, 20 Dec 2014
3,743 posts
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RFJ
WW - realisticly you would not have lost that much, tick over the next two weeks where you can on say 3-4 days a week with a longish but not too long run and you will not miss musch, look at combining the first 2-3 weeks of the plan with the key sessions accepting that you may be a tad down on pcae ... mainly though listen to what your body says... thats the best element in my book... Really chuffed here, one of my targets before the end of year was to get back under sub 20.... a trip to Southampton Parkrun in perfect conditions proved worthy of a hard effort and duely rewarded with a 19:42 and beating one of my mate on the line in the process... happy.... (6:38 / 6:22 / 6:06 and .34...) was suprised at how much I had left in the tank.... the last two weeks I have cut out starchy Carbs, till last night when I had steak and chips........and lost a bit of weight too.... |
Dec 2014
5:22pm, 20 Dec 2014
479 posts
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The Urban Fox
Good end to the year RFJ. WW I too had been planning the same as you and when I came to looking at it just felt 18 weeks is a long time and am considering to really hit the ground running and do the 12 week plan. That said the plan would give some real focus so in a bit of a dilemma. Will be looking at around a 46 mile week this week after tomorrows long run but I also know that with school holidays and Christmas (which I too am working Lou ) means mileage my slide back a bit over the next couple.
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Dec 2014
5:54pm, 20 Dec 2014
91 posts
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only weak men
Nice work RFJ. 2 weeks done of the 18 week plan for me. Despite a pretty banging hangover managed to scrape through the 16 mile P&D long run with 8 at mp. Didn't try to hit a particular pace just run at a decent clip by feel. Came out at 7:10s and 20s which bearing in mind I was driving the proverbial porcelain bus this morning I was pretty happy with. |
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