Bring it on. Love some heat 
Went for a run with a friend this morning, 18km chatting 90 minutes, sun came out and it was fantastic.
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@funkster “you got this”
About miles v km, I reckon one of the best things about thinking in km rather than miles is that they come around quicker.
That’s another one ticked off… And another…
Also the maths seem somehow simpler. If someone is targeting a 3 hour marathon then their numbers probably won’t be a million miles from:
3mins/km = flat out
3.30/km = 5km pace
3.45/km = 10km pace
4mins/km= half mara pace
4.15/km = marathon pace
If you believe in 80:20, then something near 5mins/km might be the 80 of 80:20.
My running buddy who is targeting a 75 minute half is experimenting with running nothing slower than 3.30 per km, and nothing faster than 4.40 per km.
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re k’s vs miles. For a while I ran in mile pace but used k splits. So had the more regular feedback, but the pace was 6:NN (hopefully!). It happened by accident as I adjusted from k’s to miles when I came back from Oz, but the auto lap then just stayed at 0.61 miles.
A bit later my TomTom used to give both splits at k’s and miles at the same time. I think this may have been an accidental feature. But it certainly gave a lot of feedback, you just had to remember which one it was at that point in time!
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Like this, spot on for me. Currently 2-3 runs a week 4:45-5 min pace with 1 harder set a week around 3:20-3:40 intervals.
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I’ve fixed that to my paces 
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I’m the opposite. km splits is too often for me, so I have splits every 1.61km.
That sounds like a plan
Not as quick as most of you, but.
4 minute/K’s - 15kph, getting a sweat on
5 minute/K’s - 12kph, easy pace
Makes it easy for 5k and 10k races and on the Marathon you need to be doing just over 14kph for sub 3.
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I do the reverse for UK based marathons. I have all my run profiles in km pace, but as major UK races have mile boards, I want my autolaps splits to align with those. That way I know if my watch pace is actually ahead or behind of the real race distance.
I just create a new “race (miles)” run mode, switch the watch to imperial temporarily, set the autolaps to 1mile, then switch it back to metric. Autolap remains at 1609m.
Having said all that, I always used to think having mile autolaps was better anyway, as there’s less of them. But Malaga changed all that. As a Euro race, the boards were every km, so I had my autolaps in k’s. Km splits just rattled by so much quicker. As I was tiring, I was still finding a new lap would buzz in quick time, and it made it feel like I was still making good progress. I know when the going has got tough at London a few times, those mile autolaps just go on forever
Gosh, I’ve just dipped into this on a quiet Friday night.
These numbers are insane, you are all very talented runners! I always thought I might have a 3hr marathon in me if it was stand a lone and I specifically prepared for it, but I can’t imagine running faster than about 4min/km for 10km or 3.50/km for 5k (those are my best times ever a few years
ago) so that puts it in the bin!
The thing I find frustrating about running fast is that I feel I am at full effort and can’t go any faster, doesn’t matter how much I push it just doesn’t happen.
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Well, on the positive side, you don’t need to be able to imagine it - you just need to train appropriately and see what speed results.
I also can’t imagine running faster, but I “have faith” in the process 
2nd to last “long” run today
Plan was between 20-22 miles with a pit stop at home about halfway for some fluid/gel
Decided a run/walk was on the cards after Thursday’s 1:27 HM and the bike session in between. 9:30/0:30 seemed like a good mid ground
Hip flexors decided about an hour in that they’d start to ache 
First loop went by without real incident
Quick nutrition stop of a Zipvit gel and some fluid
Off on a different loop with some up and downs and now the sun was out
Second loop was ok, just tired hip flexors.
Switched the music to my drum and bass playlist at 2:10 and was able to drop the two fastest miles for 19 and 21 (7:03 / 6:55)
Probably could have refuelled and carried on for at least a couple more miles, but felt the cost:benefit ratio was a bit high, so will save another long run for next weekend.
Am on half term now, so can focus on a bit of training/recovery week.
Think another 13-15 miles at MP mid week is a good shout
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Last long run today.
Wasn’t feeling too optimistic after feeling sh1tty for the past few days. Only managed 2 10kms and 1 5km this week.
So decided to repeat last weeks route with a refill after 10-11 miles. Also would give me a chance to reassess how I was feeling.
Same run/walk plan - 9:30/0:30 for the first couple of hours, dropping to 9:20/0:40 after that.
First hour or so went by with little incident
Mile splits with walk breaks were around 7:20-7:25, those without around 7:00-7:06
Forgot to stop my watch for the pit stop, so that’s the slowest mile at 7:45
As the sun was coming out, decider that I’d use the 5km brick loop and run laps of that, giving me a chance to grab a drink about every 23 minutes.
After the second one, I was on 2:10, so decided that I’d do a longer loop to finish, as I thought I might sack it off if I did one more 5km loop.
Last 6 miles or so didn’t feel great.
Was that feeling of running but you can’t really feel your legs or focus on technique.
Bit of DnB for the last 20 minutes or so helped bring the cadence up, so mile 23 was 7:05
Still very much 50:50 about whether sub-3 is possible.
I think it’s going to come down to conditions on the day and the route.
2019 had 50+ sub 3 finishers so it can’t be too much of a tough course. Chelmsford had just 22 the same year.
Next weekend is a flat HIM with a 4 lap run course. Did a 1:35 there in 2019.
Haven’t decided on the race plan
Maybe try a fast finish with the last 2 laps at
MP?
Other than that I think just some speed work and some MP work, but nothing above 10 miles
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Wow!
You should obliterate that now 
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Last “hard” run today.
10 miles at above MP
Was tough as still tired from pretty much everything, but was pleased I could still knock that out at 6:10am after hobbling down the stairs at 5:30am
Not got any other hard sessions planned now until post marathon.
From Sunday it will be full on aggressive taper mode with very little (even for me) training to try and dig myself out of the giant TSB hole I’m currently in
Long range forecast is high teens.
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As i posted on Strava, i think if you can get some actual rest. Like real people rest, then your sessions are all pointing to achieving your goal assuming you don’t have some in race mishap - fuel, injury etc. I don’t think you lack in discipline, so no excuse on the pacing front (looking at you with a teacher’s stare here!). The huge volume base you have should see the legs through that tough back 10km.
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Binge watch Loki or something?
Have a couple of lie ins and take a stroll in the evening, wash the car, fiddle with bikes etc.
If you need to keep busy, do something light and easy (not gardening or cleaning the kitchen or putting a stud wall in etc)
Just take a few total days off.
That’ll see your TSB swing positive.
I can actually be a compete slob.
It really doesn’t take much.
The 5:20am alarm calls take every ounce of discipline I have to not roll over.
It really is just going to come down to the day and things like the conditions.
Last run over 30 minutes before next weekend.
8 miles at 6:53 pace.
Gave it a little push to be just on MP and it felt ok, even with 3 hours of Zwift from yesterday in the legs.
Long range forecast is 15-18 with 7-9mph winds.
Will be getting a pair of Aftershokz for the day and loading up a 3 hour mix of DnB to keep my run cadence on point.
Gonna mix up a special 45 minute mix with songs I know really motivate to kick in at 20 miles.
Have got a box fresh pair of Alphas ready to go.
This week will still have SBR in it, but will (try my very best) to treat it as a recovery week, so longer recoveries and a smattering of intensity.
Plenty of time in the jacuzzi bath
Early to bed
Probably have Wednesday or Thursday completely off
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2 days to go and now we’re at the final race prep stage.
Weather is now 14-17 with light rain but 8-12mph winds
Clothing will now be a sleeveless tri top. Won’t matter if that gets wet.
Gel to be taken at the start then 4 Maurten gels to be taken at 5 mile intervals.
Only 3 water stations at 6, 13, 19
Pace wise, I think to try and be about 6:45 which in theory is the sweet spot and allows for some slow down to keep under the 6:51 average target.
I’ve got a 3 hour drum and bass mix ready to go to keep the tempo on point.
Anything else to consider?
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