This is Dave
Dave is my friend
Dave ran a 4:01? Marathon in Cyprus in 29 degrees last month.
He then did his usual tradition of smoking a fag clapping the runners home!!!
He smokes 20 a day and is an ultra runner, he does quite well, if he ever gives up smoking, vaping and drinking vodka through his eyeball he would be quite a bit faster
I like Dave.
#legend
It sounds like you might, well you kind of have, but who knows if you raced it.
As you say it depends. For one it depends how much that 9:1 run/walk strategy mitigated against muscular damage and a potential drop in running economy, then maybe that simply isnāt an issue for you. The run/walk many have made fuelling a non-issue alsoā¦ ?
Do you have a switch on the back of your head, /engage beast mode?
Hansonās is not a low mileage āget you roundā plan. It is high overall mileage and a lot of that at pace. But the headline premise is that the 20+ mile long runs have very little training benefit and are mostly for confidence. If you are regularly running 60-70 mile weeks then you have the endurance to race 26.2.
I would say the other thing the 20+ milers are useful for is nutrition training and practice. You can get round a 25k on a decent breakfast and water so you need to know what you are going to do on race day and know your stomach can cope.
Very much depends on the individual again ā¦ but yes for my n=1.
2021 I ran a 2:53 off less than 30km a week for the previous 12 weeks. Looking back I had a few long runs in there - but they were hilly, slow, off road stuff. Iām a big subscriber to the theory that hills make up a good percentage of lost volume. Deffo served me well over the years.
Looks like there was some regular cycling in there too. 3-4 hrs most weeks, predominantly commuting to work.
Sorry donāt know how to link to another post on another thread ā¦
I guess thereās two factors here though. 1 - How close are these performances weāre talking about to our theoretical maxes i.e. is it like a sub 4 runner doing a 4.30 off limited training? So itās just a skewed interpretation of running a relatively slow time compared to what weāre capable of.
2 - Maybe the two of us are lucky in that we can quickly get to that 80/90% mark before plateauing.
I tend to subscribe to both in my head. I do think my body responds on a steep improvement curve, but then flattens out a lot and i find it really hard to chase that last 10%.
Iāve just looked up what I did before my marathon pb at Goodwood 2020.
I entered one or two days before ran a 3:10 off of no longer runs than about 5ish km.
Looking at Strava I had been running and cycling everyday for about six weeks, pools were shut at that time.
Completely winged it and didnāt embarrass myself - time on the bike was high at the time though with decent long rides and intervals on the turbo
No! Iām weakAF and generally give up if things arenāt going my way 
Anyway, weāre dangerously in the realms of talking about training like adults and giving helpful advice here 
My two cents?
Itās hard. You need to find what works for you.
And what works one year / training cycle, might not (probably wonāt!) work the next.
Stupid body and mind getting used to stimulus and demanding something more.
I quite enjoyed my 32km jogs for my last IM. Id do 4x8km laps. On the first one, Iād carry some water to the 4km mark, leave it there, then have an aid station at home. Super dull. But specific.
Like Wreck It Ralph says, Off Road is where itās at. And hills. All about time on feet. And itās prettier.
Ha. tricked you. ^^^ We canāt be having any of that.
One can go off people quickly.
This thread is doing my confidence no good at all. I might mute it!
Ask him about his bike adventures at IMUK, you can reuse your favourite emojis too!
I entered that one with 15hrs notice and ran a 3.38
Must have been a quick day
Can I bulk move all my posts, I thought this was the āSub par Marathonā thread?
I like the training more than the event, having an event just gives me a reason to train if Iām not feeling it. Once I start a session no matter how I feel at the beginning the session normally goes well.
For @joex loves a bit of analysis, the horizontal line is 29km (18 miles)
ā¦and this is the one that tells the story of my bout of illness, literally set in a few days after I entered, two illnesses back to back with a few days okay between, I suspect the second was Covid. Hence the aggressive approach to gain back fitness, I think it has worked, its just I had lost so much and didnāt have enough time to get where I had wished. Having said that at least Iām not fed up with training and stale.
If I had some where to go I might be inspired but 30km on the streets on London is just tedium. The club occasionally do train runs which is more fun and has the run community too.
Where do you run to?
I get that.
I sometimes do the long / longer run on the streets between Kidderminster and Stourport when the weather is bad or I feel I might fail and need to walk back. So never too far from home. It is also familar close to work so there is little anxiety envoled which for me can be major issue.
Iām lucky I can get to rolling country lanes within 2km so I can do a big loop around them.
The year I got covid and didnt run the marathon I ran along the canal towards Birmingham/Wolverhampton and back, nice 32 - 35km route depending on where you turn around but not done that for a bit as there is a tunnel that was closed and in summer it gets a bit get over grown, the last time I tried it was last summer.
Can you run up a water way, the Thames, or a canal or can you ride to a good place to run from?
The front door.
Thats where I start as well. Sorry, couldnt resist. Proper answer in the post above
For the sake of balance, I have done 2 marathons.
Full of the confidence of youth, didnāt really train for the first one. Managed to run for about 10 miles, walked most of the next 16, brought it home in around 5 hours 
Also couldnāt walk downstairs for a few days after.
Thats an āit dependsā though, old clubmate only started to hit his goals when he added 22mile long runs. 20 left him short and dropping off with 6miles to go. Guy Im coaching now is doing ~22miles, but thats because its what hes getting done in āover timeā training. (Target is 2.40 so we are doing 2.45 LR now) hes getting ~20miles in his TMP run as well with the WU / CD of about 20 min each.
.later
?
Two official marathons
3:30 at Oulton park 5? Years ago ( pb)
Entered 3 days before and winged it.
3:55? I think ā¦ at IMUK Bolton the year before, that was tough.
Old now ā¦but 12 kph seems easier than it has been for some time, currently Iād fancy my chances of bettering that marathon pb than running a 20 min 5kā¦ strange
Ran/ walked 30 miles twice once in a test week in the army and another time with a load of young prisoners as a ā challengeā
Really want to get this done now and then recover and get into a good SBR block.
Like I said before I enjoy the training and process much more than the event.
Got a bit of a cold but will probably do the last session with a bit of quality just to tick over, just 5x 1km at M pace with 1km easy between so shouldnt create much fatigue, then it is full focus on recovery, recovery, recovery.
I did 4x 2km on Monday and actually felt much better for doing it, so hoping for the same today.
