[- Nick -]

Update from me:

A step-down week for me this week. Some well needed rest and recovery. I've also picked up a couple of niggles over the last few weeks, so I wanted to try and give thme some chance to sort themselves out (which they haven't....)
All just relaxed, enjoyable running with no real worries about pace or distance:

Mon - REST
Tue - 4.18 miles - 34:11 - (8:10 pace)
Wed - REST and 1 hour of deep-tissue massage at physio. Felt like I'd done a 10 mile tempo run by the end of it...
Thu - 7.16 miles - 1:00:24 - (8:26 pace) - off road - hilly
Fri - REST
Sat - 7.06 miles - 55:34- (7:52 pace)
Sun - 13.68 miles - 1:58:56 - (8:42 pace) - off road - very hilly!

TOTAL - 32.09 miles - average pace 8:23

Actually Saturday's numbers above are a bit misleading as they were actually 2 miles warm-uo and 2 miles coold down with a Parkrun in the middle. I knew it was about time to sort the parkrun PB, so I took it from 19:59 down to 19:26, which is a decent improvement that I'm happy with.

Still a bit worried about the niggles - Calf/shin is playing up a bit and a bit of a pain in the quad. The quad pain doesn't worry me much, but the calf/shin issue is more of a concern. I did a 20 mler with both niggles last week, a parkrun PB on Saturday and a 13 miler today, so they are not really affecting my running, just a bit of a worry nevertheless. The pains go away after a few miles of running, but I'm still a bit worried...

Should I take a week off and try and sort the niggles once and for all, or just carry on and try and get the next two 20 milers under my belt over the next couple of weeks?

Cheers!

5 weeks to go...

 

[- Nick -]

Weekly update from me:

A pleasing week's running last week. It was a bit tricky fitting in runs at the start of the week becasue I was out of the country on business, but I still managed to squeeze in a couple of runs.
I seem to be having trouble keeping the pace down now, and keep finding myself running faster than marathon pace when I should be running easy. I guess that's a good thing - the training is definitely working, but I think I need to pay more attention to the pace and not get carried away!

Mon - REST
Tue - 4.18 miles - 30:04 - (7:12 pace)
Wed - 4.34 miles - 35:25 - (8:10 pace)
Thu - 9.13 miles - 1:08:36 - (7:31 pace) - (7 miles at or faster than MP)
Fri - REST
Sat - 5.19 miles - 40:38 - (7:49 pace)
Sun - 22.10 miles - 2:56:12 - (7:58 pace) - off road - extremely hilly!

TOTAL - 44.94 miles - average pace 7:49

Sunday's LSR was a good run. My longest run to date (and probably my longest now before the marathon) on an incredibly hilly off-road trail on the South Downs. Pace was little more than walking on the really steep bits and there were also a couple of really long hills that went on forever. The total elevation gain for the run was 1965 foot, and given the rugged trail conditions, I was very surprised to find that my average pace was under 8 minute miles.

Mentally, I am now happy that the bulk of the miles are now in the bag, so I'm going into self-preservation mode to try and avoid my niggles turning into injuries. I don't want to push myself too hard now, and I know that I can take an extra day's rest if I need it without it having any detrimental effect on the day.
Planning one more long run next weekend, but no real plan yet for time or distance. I would quite like to get a run in over 3:15 duration, so I might go for a slow plod for time rather than distance. Part of me wants to get a longer run, (maybe a 23 or 24 miler). Whatever it is, I will be happy if it's 18 miles or more - I'm also happy to delay it by a few days rather than forcing myself to do it on a Sunday morning. Basically, I'm playing it by ear based on a rough plan. I am quite looking forward to the taper now though. My legs are feeling a bit battered now and need a bit of time to recover...

less than 4 weeks to go...

 

[supernaut]

great running Nick - I reckon you're well on course to achieve your goal. Not long now...

 

[- Nick -]

Update from me:

Missed one of my planned runs this week due to work schedules and had planned to switch my Friday rest day instead but that all went out of the window because of huge train delays on Friday night meaning that I would have had to go running at 11pm at night. It was only a 5 miler planned, and at this stage of the game I doubt it will make the slightest bit of difference anyway and the extra bit of rest probably did me more good.
I was still feeling the effects of last weeks tough 22 miler on Wednesday - I probably ran it a bit harder than I should have, so Tuesday was just a nice easy recovery run.

Mon - REST
Tue - 4.48 miles - 38:30 - (8:35 pace)
Wed - Enforced rest!
Thu - 10.16 miles - 1:19:56 - (7:52 pace) - (including a few at MP)
Fri - REST
Sat - 4.09 miles - 31:52 - (7:47 pace)
Sun - 22.15 miles - 2:55:25 - (7:55 pace)

TOTAL - 40.89 miles - average pace 7:58

Sunday was a great run - I hadn't really planned to do another 22 miler and I went out nice and easy running 8 min mile pace. The course was on road with a few hills including one big one. I started winding the pace up a bit at 15 miles, with a few 7:30 miles and was still feeling good at 20 miles, so I did the extra two. Last week the final two miles were pretty tough (and slow!) - this week it all felt quite easy and comfortable and I felt I could easily have carried on to 26 miles. The whole run just felt comfortable and was a nice confidence boost. This morning I feel almost completely recovered as well, which makes a change because I can normally still feel the long run in my legs on Tuesday or Wednesday
Also, as most of my long runs are off-road, it was good to get a 22 miler on pavements done.

So that's it - the long runs really are now in the bag and the taper starts with a rest day today. I have absolutely no idea what mileage or speed I should be doing now. I don't want to get injured now (obvioulsy!), but would like to concentrate on keeping a bit of speed in my legs for the next few weeks.
Not sure what to do next Sunday, but 15 miles sounds about right to me - I'll do a bit of reading on othere schedules and see how they manage the taper.
I might also pay a bit more attention to diet and make an effort to try and lose a pound or two over the next couple of weeks - every little helps...

Under 3 weeks to go...

 

[- Nick -]

Quick weekly update from me.

Added an extra rest day and cut the long run down to 15 miles. Evereything else was much as before, with a bit more emphasis on some faster paced running.

Mon - REST
Tue - 4.11 miles - 31:08 - (7:35 pace)
Wed - REST
Thu - 10.15 miles - 1:18:31 - (7:44 pace) Hilly, off road - (including 5 miles at MP or faster)
Fri - REST
Sat - 4.15 miles - 32:12 - (7:46 pace)
Sun - 15.05 miles - 1:55:07 - (7:39 pace)

TOTAL - 33.46 miles - average pace 7:41

Yesterday's LSR 15 miler was interesting and more proof that the training is working. first half was between 7:40 - 8:00 min miling which was really easy and conversational. Second half I picked the pace up a bit and even dropped in a couple of sub 7 minute miles, with the rest around marathon pace. It all just felt really easy and I felt fully recovered almost straight away!

Between now and marathon day, I've just got a couple of 10 milers planned and a few easy runs, with a real lazy final week.

Just 13 days to go now...

 

[@thefunrunner]

Sorry I am late to the party. I have been looking for information on the feasibility of 3:15 first time marathons for months and have finally stumbled on this thread.

I am running the London Marathon in three weeks time and have set myself a target of sub-3.15. I have built on a solid base of two years running without serious layoff and during this time I have raced a fair few 10k, 10M and half marathons.

Between October and Christmas I built up a steady mileage base and did a couple of 19-20 mile runs. This years training hasn't been perfect (issue with my IT band which my physio has helped me get under control) but overall it could have been a lot worse.

I raced a half marathon in mid-February with a pb of 1:27:34. My weekly mileage has typically been 40-50 miles for the last 9 weeks (post injury) with the odd lighter week necessitated by work commitments.

I have done virtally no speedwork (bar a few half-arsed interval sessions) and do not know what a hill looks like. That said, I have been religous when it comes to my long runs, the last six of which have been:

20 miles - 2:37
20 miles - 2:35
20 miles - 2:31
20 mles - 2:31
22 miles - 2:55
20 miles - 2:29 i.e. 3:15 race pace albeit out too fast and fadng post 16 miles

I am now tapering but starting to lose my bottle. 3:15 for a first marathon sounds like lunacy. Part of me thinks that pacing 3:20 or even 3:30 and enjoying the day may be wise. But then I am competitive and want to have a crack at it,so why not pace 3:15? The training says it is just about feasible and who knows I might have one of those flukey days and run 3:10 which means a GFA place in next year's race (I LOVE the London as I live on the route and watch it every year but hate the fact that I have a 1 in 10 chance of getting a place or have to raise mega bucks to take part in my home city marathon). But then I might have one of those other days and be left walking and crying at 24 miles struggling to get home under 4 hours!

Not sure what to do...?

 

[- Nick -]

@thefunrunner

Looking at your HM time and your training, I think a 3:15 is definitely on the cards for you, so I would go for it. Even if the wheels come off at 20 miles, you should get under 3:30 - that's my plan anyway!

Actually, my plan is to find the 3:15 pacer and go with them for the first half to keep me under control and then see how I feel after 13 miles. During my long runs, I do tend to get stronger as the distance progresses and interestingly, my heart rate tends to drop if I stick to a constant pace, so I am hoping to pick up the pace just a little bit in the second half if it feels good. If I don't blow to pieces by 20 miles, then I might go all out for the last 6 assuming I still have enough left in the tank...

Did a speedy 4 on Tuesday at 6:58 minute mile pace
rest day yesterday and a 10 miler this morning with the first 5 at easy pace and the last 5 supposedly at marathon pace. I wore my Garmin but didn't look at it and just ran at what I thought was easy pace and MP. It turns out that the easy miles were all between 8:02 and 8:07 pace and what I thought was MP was actually between 7:11 and 7:18 pace, which is a bit too fast!

I think the lesson to learn there is that if I try and run on 'feel' alone, then I will go out too fast, so I need to be kept under control at the start. Interestingly, my heart rate at that pace was lower than the average rate for my two 22 milers (which were hilly), so I feel reasonably confident that I could keep at that pace for 22 miles at least.

Anyway, a combination of using the 3:15 pacer, using my Garmin, keeping an eye on heart rate as well as how I feel during the race should hopefully keep me on track. It could all go wrong on the day for any number of reasons though and I will still be happy with sub 3:30 for a first marathon.

I was originally planning another 10 on Sunday, but am thinking that it's not really going to be much benefit now, so will probably do 7 or 8 miles fairly easy and not do much at all next week - perhaps a few miles mid-week at MP and a couple of miles of easy running. I will probably do a couple of miles the day before the race as well, just to reassure myself that I can still run!

 

[@thefunrunner]

Nick

Thanks for the encouragement. I think I am going to give it a shot subject to conditions.

My plan will be to stick to the 3:15 pacer for as long as I can hold on or for at least the first 20 even if I am feeling good.

If you look at my long run log there were two 2:31 runs for 20 miles on consecutive weeks. The same time to almost the second but two very different runs - one was out fast and faded hard the other was even paced and at the end I felt good and had something left. Even pacing is the way to go for me. I would rather feel strong and have 5 minutes to chase down rather than be shot and be clinging on to every minute.

Last week coming up for you - don't over do it! I will be looking to learn anything I can from your race!

Best of luck.

 

[- Nick -]

Slightly late weekly update from me...

Not much to report really because I haven't done much
My week looked like this:

Mon - REST
Tue - 4.04 miles - 28:07 - (6:58 pace)
Wed - REST
Thu - 10.09 miles - 1:18:01 - (7:44 pace) (5 miles easy 5 miles @MP)
Fri - REST
Sat - REST
Sun - 5.43 miles - 43:25 - (8:00 pace) (off-road - hilly)

TOTAL - 19.55 miles - average pace 7:39

I had a originally planned a 10 miler for the Sunday, but went on a group run that was just 5.5 miles and I figured that the extra bit wouldn't make any difference whatsoever. We started with steep uphill at over 9 minute miles and progressively got quicker finishing on a downhill mile of 7:16, so just easy conversational running.

This week I have even less planned - I've got a busy week with work so it's not going to be easy to fit much in anyway without going running in the dark, and I don't see any point doing anything that I don't enjoy this week because it's not going to be of any benefit other than to keep myself moving and ticking over. I'll probably do 3 or 4 miles on Wednesday or Thursday and a couple of easy miles on Saturday before the race on Sunday.
I've been managing a couple of niggles for over a month now and the taper is improving them, so the more rest and less running I do the better I think.

Only 5 days to go now and the eating starts in earnest in a couple of days!

 

[DarrenL]

Good luck in Brighton, I'll be there as a spectator this year and I'm hoping for sunshine

 

[- Nick -]

Cheers Darren, I don't mind a bit of sunshine as long as it's not too warm. I really don't want it to be too windy though or 3:15 might go out of the window.

You not running as Mr Testicles this year?

I'm number 8331 and I'll have my name on my vest, so give me a shout if you see me!

 

[DarrenL]

Cheers Darren, I don't mind a bit of sunshine as long as it's not too warm. I really don't want it to be too windy though or 3:15 might go out of the window.

You not running as Mr Testicles this year?

I'm number 8331 and I'll have my name on my vest, so give me a shout if you see me!

No Mr T this year, maybe another year

I'll keep an eye open for you and will give you a shout if I see you.

 

[- Nick -]

4.07 miles at 7:15 pace for me last night. A bit faster than MP and probably not the most sensible run when I should really be taking it super-easy this week.
Anyway, that's it now. I'll go for a couple of miles 'jogging' on Saturday, just to check that my legs haven't fallen off.

Let the serious eating begin :lol:

3 days to go... :worried:

 

[spudgt2]

I've just read this thread and reading it with interest. I'm in the same boat. Got a 1:30 half last year but then only managed a 3:30 full 5months later tho I had ran a trail full marathon three weeks previous. (not that it's an excuse!)

Anyway I'm gonna try for a autumn 3:15 and hopefully use your advice and training here as a guide. So thanks for posting this up here

Good luck with your goal. I hope you get 3:15!

 

[- Nick -]

Thanks Glenn, You should be able to beat your 3:30 based on a 1:30 HM if it all goes to plan and definitely should be close to 3:15 if the pace calculators are anything to believe.

Not sure about me doing 3:15 now... with 3 days to go, the mind starts playing tricks and one minute I think I'll have a great run and smash sub 3 without getting out of breath the next minute I wonder if I'll even finish it without walking the last 10 miles
The weather forecast isn't helping either with 17mph winds gusting up to 32mph being forecast - not much I can do about that other than try and find a sub 3:15 fat guy to shelter behind :lol:
Whatever happens I'll be back here with the result and mile splits and an anlysis of where it all went wrong or how fantastically it all went to plan.
I've already started thinking about how I can improve on the training for the next one and I haven't even got the first one out of the way yet! :nuts:

 

[spudgt2]

Mind tricks mate. Best thing for you to do is to try not to think of the 'why won't I be able to' and think more about 'why should I be able to run sub 3:15'
Here's some...
1. Training
2. Dedication
3. Training
4. Past achievements (sub 1:30 half)
5. Training

Etc etc

Think positive and you'll do great.

Dont worry about wind, it will push you the same amount it will hinder you. But year hunt out those fat dudes!

P.s. I'm not all hippy but do believe in the science that is train hard and be rewarded.

Again good luck. Looking forward to hearin the results.

 

[@thefunrunner]

Nick

Best of luck for Sunday - I reckon you have a really good shot at 3:15 and guaranteed to run a very good time!

 

[- Nick -]

Cheers @thefunrunner.

3.24 miles for me this morning - really easy at 8:35 pace just to stretch the legs out a bit.
Then went to the expo to pick up my number. Ron Hill was at the seminar which was cool

Just need to get more carbs and fluids in now and try and get some sleep!

I'll post back here once it's all over...

 

[supernaut]

Good luck Nick! Look forward to the race report.

 

[- Nick -]

Thanks supernaut.

Will do a race report once I've recovered a bit! Might not be til Monday or Tuesday though...

Looking forward to it now...