DFW running club mark 3!! ALL ARE WELCOME!!

RichOneday_2

Surely this isnt UK about to be overtaken by a man wearing a tutu is it?:p

Ukevas

I started out of place man.... i was doing all the passing..:P

least i was breathing

pania

oh dear lord and golly! over 3000 replies! Fermi will be slapping your wrists for you!

Simplycynical

RichOneday wrote: »

Yep, definitely taper for this one to get the muscles nicely recovered.

Easy runs in the 4-6 mile region are all that is needed to leave you feeling nice and strong on Sunday.:D

Oooh, permission for a lazy week - thanks Rich (and Becky!!) Easy 4-6 milers it is.

Sooooo, if I'm tapering and I'm going to use this race as a benchmark for my progress how on earth do I run it?? (and don't say by putting one foot in front of the other )

Are you able to give me some indication of what sort of pace/time I should be aiming for based on what I've been doing in training?

becky_rtw

Hmmm (ignoring Fermi's wrist slapping for now but I'm sure we can all cope with a new thread if we must )

Pace wise - your last half was 2:13 which is 10:09 mins/mile and your 10k was roughly 9:30 mins/mile - now since then your training runs have regularly been below 10 mins/mile and they are feeling easyish so i would set off at 9:45 mins/mile for the first few miles and then see if I had energy to push on a bit later in the race for 2-2:05 ish - how does that sound??

Rich do you think thats a bit conservative (it might be)?

RichOneday_2

Week 20/21 (Fleetwood)
Mon31/8 Rest Day
Tues1/9 10K 49:27 (7:59/mile) (Pulse 94)
Weds2/9 Spencer Arms Dash 3.7 Miles 23:28(6:19/mile)(Posn 10th)
Thurs3/9 10K 52:05 (8:24/mile) (Pulse 86)
Fri4/9 Rest Day
Sat5/9 parkrun Leeds 5K 25:38 (8:16/mile)
Sun6/9 BUPA Great Yorkshire Run 10K 38:53 (6:15/mile) [73.24%]

Week 21/21 (Fleetwood)
Mon7/9 Rest Day
Tues8/9 10K 53:15 (8:35/mile) (Pulse 86)

5 Days To Marathon Day

Simply, as with all races split the thing up into imaginary thirds. Dont worry about what pace you are running - run the first third conservatively, ie totally aerobically, in the second third settle into a rhythm run (where you're pushing but know you could last beyond 13 miles if you really had to) and then in the final third just give it whatever you have left.

You need to run a lot of races to get this right but you should aim for that sort of breakdown in your mind. Think in terms of effort levels rather than pace - the pace is what it is!

RichOneday_2

Ukevas wrote: »

I started out of place man.... i was doing all the passing..:P

least i was breathing

Thats what running at close to 6mins/mile up this thing does to you:p:p:

Simplycynical

Thanks for the help Becky/Rich, I appreciate it as this is all still a bit 'new' at the moment. I'm looking forward to getting a few races completed after Abingdon so that I can approach them with more confidence.

I'll do as suggested and not worry about pace/time - if my watch plays up like it did this morning I won't be able to monitor my pace anyway :rotfl:

Wow, 5 days Rich - that's coming around quickly!! :T

RichOneday_2

It has indeed - it doesnt seem like 5 1/2 months since the last one.

Although, on the flip side, it seems a hell of a lot longer than 12 months since I was 4 stones heavier!:p

evab_2

Hi all, well done on your runs/enjoying the rest before the big days!

Well I've had an odd week, late home from work, dd starting school, family away, not feeling well. So now back to it but I can't miss any more days.

I'm not doing times this week, just running then back to normal next week.

Mon 7/9 - nothing!
Tue 8/9 - 5 miles