The Sub 3:15 Marathon Thread
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330 watchers
Jul 2015
3:34pm, 6 Jul 2015
2,808 posts
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Curly45
Clare one good thing about shorter stuff is it only takes a few weeks before your body remembers how to handle the lactate and you can see results very quickly (I would advise to never do the same session for more than four weeks because adaptation after that point would be limited). I would recommend going to a track too if you can. It just makes the whole thing so much easier! Sorry about the drop out Nelly - better to come at it from a good place physically than try to force your body to comply. I'm back off to the osteo later this week to do exactly that. Lol. |
Jul 2015
3:38pm, 6 Jul 2015
5,911 posts
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100forRNIB
I agree with Curly about the body getting used to the fast(er) stuff, well that works for me. When having a break from marathons adding in some intervals, and a tempo run does see my short stuff get noticeably quicker.
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Jul 2015
4:01pm, 6 Jul 2015
7,542 posts
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Chrisull
Downhill running is a great way of getting your body ready to the feel of running at faster than usual speed without the same rigours. Just got Frank Dick's Sports Training Principles book out of the library and it recommends this especially for runners who have "plateau-ed" and feel they can't get any faster. Owen Anderson's "Running Science" also likes it a lot.
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Jul 2015
4:56pm, 6 Jul 2015
10,777 posts
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paul a
My advice wrt regaining the speed is to focus on what your goal is. If in marathon specific training then long intervals should be the target, if training for 5/10k then shorter, faster reps. Most club sessions focus on the shorter distances IMO, but I just the track at the same time to run my own session.
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Jul 2015
6:17pm, 6 Jul 2015
361 posts
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jdarun
Bazo, get well for Manchester and I'll pace you round in 2:58  I've enjoyed my partial break from running, did a race last weekend - actually a tri - with the run being up and down a big hill. Hip seems basically cured now so will gradually step up the running, but holding off the marathon training for a while. I'd be wary of downhill training. Hard on the joints unless you can find a very gentle slope. I think it's how I buggered my hip in the first place, back in March. |
Jul 2015
6:44pm, 6 Jul 2015
8,696 posts
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Bazoaxe
Clare - Bazooka, love it......I may well still be at Chester and just lower my sights. Could well be a pacer for anyone whois looking for one around 3:15 Interesting theory in my head today, after a sports massage she said there is no fluid at all and the lump I cam feel is just scar tissue...rather than the knee now being sore I think its just this lump of scar tissue when I bend the knee that I can feel. I was told to keep truing to massage and break it down, hopefully when I see the physio he agrees and I can think about building up again - over time though. jda - it will be London for me again next spring would be great to have a pacer, but then again I couldnt hang on to idlewild at London who would havebeen perfect |
Jul 2015
7:58pm, 6 Jul 2015
2,624 posts
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STOOSH
That's good Bazooka - you can pace me round to 3.15 @Chester;-) Knocked in only my 2nd 20+miler of the year yesterday - been a while since i've had the monday 'lead quads' during training. Nelly - would you not consider running with a view to just doing what you can do on the day and getting the benefit of the training cycle to take into next spring? Speed sessions - mix them up... 20x200's is a great session even if in marathon training but split them up into 4sets of 5with 30secs between reps, 3mins between sets or pyramid sessions with half time recovery are also good. e.g. (time based rather than distance) 30,60,90,120,90,60,30secs - would normally 3 sets as we aim for 24mins of hard running. I'm currently doing slightly longer reps for the time being with last week being 6xkm reps with 90's recovery. Either way it's going to hurt;-) |
Jul 2015
8:43pm, 6 Jul 2015
2,589 posts
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postieboy
Get in some tempo runs at HM pace as well Clare, start off with 4 miles with a good warm up and cool down and increase the distance every couple of weeks, up to eventually 6 or 7 miles.
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Jul 2015
9:32pm, 6 Jul 2015
3,198 posts
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clare1976
Oh FFS I hadn't even realised that typo, so sorry BAZOAXE. You can always rely on me I don't think 3:15 is realistic target for me at Chester but will hopefully see you there then, fingers x'd. Thanks for your further thoughts folks. I have been trying to do some tempo but need to be a bit stricter with doing it weekly I think as well as some speed work. My quads are a bit DOMS-y today after yesterday's HM as I ran a fast final mile downhill so I agree that downhill running can be hard on the body, it's great and easy to go fast but it really doesn't feel natural!! |
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Jul 2015
9:44pm, 6 Jul 2015
7,546 posts
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Chrisull
If you run with correct form, downhill running is good. Lot of myths about it. The CIRF (Coaching running fitness ) course put them right. Run relaxed, lean forwards, use arm to maintain balance, keep centre of gravity over knees to stay in control and don't over stride (which is what many people do), shortish strides but quick leg turnover is key. The problem is people are actively scared of letting themselves go downhill and lean back putting stresses on knees, quads. If you get it right, the benefits are multitude - your central governor improves your co-ordination running at a greater speed (and trust me before my recent sub 1.30s I have done a downhill mile as my last session, as I find the next time you go out, you start faster). It leads to increased activation of abs and glutes which takes stress off knees and quads, your muscles adapt and strengthen to increased downhill running. It's true it does more muscle damage, but I know people who won't run offroad at our club in case they injure themselves too, despite us trying to say - BUT you will stengthen and become more immune to injuries offroad - I have 9 years running and have spent not more than 2-3 weeks total on the injury bench. Nice link here http://fellrnr.com/wiki/Downhill_Running. |
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