Tuesday, 20 April 2010

HOW TO RUN A 2.45 MARATHON


CLICK HERE
Should I go for negative splits! What do you think?







Photo; A 'young' Ewen and Scott

Last real session before the Marathon, cold and windy!
4 x 1 mile at Marathon effort. location; Selworthy hill 1/2 mile loop
Mile 1/ 6.13 av pace
Mile 2/ 6.12
Mile 3/ 6.08
Mile 4/ 6.06
Average BPM 130 [about 80% of max]
Total time 51 mins
Almost had a moment of madness! Self doubt tried to creep in, " go on run the last mile flat out, I think you need to see how well your really going" !
"Piss off self doubt" I said! I've done my training, the long miles,progression runs, and tempo sessions, my 1/2 Marathon time show I'm ready, I'm not having you f**k my big day up.
I know you too well 'Self Doubt' so just shut up!
With that he left in a sulk and I kept to my training plan. :]
From now on I will call my self doubt 'Brian'.
With a name he will be easy to deal with :]

Mon
Easy run with tess,Velvet trail = 39 mins

How to; SPRINTING and BIOMECHANICS

RUN CENTER VIDEO BOSTON MARATHON
and interview with Ryan Hall. CLICK HERE

2010 Boston Marathon

Ryan Hall - Boston Marathon 2010 from Runblogger on Vimeo.


11 comments:

Scott Keeps Running said...

Go for it! :D

Grellan said...

You're right to stick to the plan.

The race plan looks great. Whil I understand the concept of negative splits, increasing pace throughout marathon is something i'd love to master. All the best in London Rick, you've certinly put in the hard graft. Payback time!

by7 said...

man....

you are trained 100% in the right way. Go and do your race.
For sure you can have negative splits because you trained for it

RICK'S RUNNING said...

Thanks for comments

Scott Brown said...

As above

We have all followed you for a while and know that if there is justice in this World or indeed, a God up above, then you will have a great run and do better than you have before.

Yes, a nice relaxed first 10K and a speedy last 10 is on the cards.

If you pull this off I'll believe there is a God and his name is "Rick Magness Newton Bakken"!

By the way I never wore one of those hats again, after making one with the corks from a dozen fish oil bottles. Bloody thing attracted them.... well, like flies!!

Ewen said...

Ha Rick. At least I'm the better looking identical twin brother!

I like that calculator. Hammer the last 2 miles and you'll shave off those seconds and break Scott's PB ;)

Brian isn't going to stand a chance!

RICK'S RUNNING said...

Thanks brothers Scott and Ewen for keeping this Pommy bastards face smilling :]
Well everyone including Marius seem to think negative splits is the way to go!
'Brian' is not sure about this and says it's bound not to work!
So I told him to F**k the Christ sake up!!!
He has gone sulking off again, which is a good thing, I know how to deal with the little SOD now.
Cheeers Guys, Negative splitting it's going to be!

Anonymous said...

[p]Wait presently 9000 people take on their orders . Mulberry handbags for women can be bought at the authorized world broad web location for Mulberry or at high end retailers for example Bloomingdale隆炉s . It has become popular all around [url=http://www.mulberryhandbags4uk.co.uk]cheap mulberry handbags[/url] the world in short time, even raised a crazy of buying amongst female customers . The colors add more to the elegance [url=http://www.mulberryhandbag4sale.co.uk]cheap mulberry handbag[/url] and sophistication of the handbags . For the prevailing year,mulberry handbag, we are [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag uk[/url] upgrading from 隆锚13m to 隆锚15m,mulberry outlet, for 2010/11 from 隆锚18m to 隆锚20m and for 2011/12 from 隆锚22m to 隆锚30m . Even the bags which are not to dizzying heights of good results have been that some of the ideal sellers mulberry outlet still fairly, really properly built Mulberry leather handbags reached . However, it隆炉s more simple should you stay with online merchants . But he could not say a fool, because was unmistakably clever, [url=http://www.mulberrybagsale4uk.co.uk]mulberry bag sale[/url] and, moreover, a highly cultivated man, who was exceptionally modest over his culture.[/p][p]In this time of the year of the rank, Reese, Heidi, and Leighton Meester view so cute all of the subsequent, Xiao Bian aid you ensnare up with their LOOK . Even recreational avid gamers will advantage from high-quality Mulberry Tote Bags sunglasses . Of these bags, mulberry handbags is extremely well-known because of its satchel-esque appear belonging to the Baywater that coupled with beautiful detailing ensured the Bayswater . These [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags[/url] new traditionally-designed houses have an abundance of character and individuality . In about any name, it隆炉s quickly established: lots! Older, stylish, complex, revamped interior of their French lure Mulberry Handbags remain regarding probably the most loved device after in addition to there is absolutely no common high end insert that隆炉ll certainly not range from formatting [url=http://www.nicemulberrybags.co.uk]mulberry bags uk[/url] as well as top quality provide . With enjoyment she drew deep breaths [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags outlet[/url] of the snowy, frosty air and, standing near the car, looked about the platform and the Mulberry Outlet lighted station . Mulberry initial burst within the scene over thirty decades ago and rather quickly grew to [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags sale[/url] become a synonym for fantastic expertise and marvelous creativity and style.[/p]

Anonymous said...

[p]Some [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag sale[/url] mulberry bags is for men . You can find each individual type of Alexa in Mulberry [url=http://www.mulberrybagsale4uk.co.uk]mulberry bag outlet[/url] bags . And our save can do that in your case; we give you wholesale designer Mulberry Replica wallets and [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags[/url] bags . They realize that mulberry sale bags can satisfy their trend [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag[/url] preferences . The bulk of [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags outlet[/url] the backpack is determined by the exceptional and abundance on the uncooked abstracts accessible . Mulberry Bags characteristics a characteristic of their own? Would you evaluate fulfillment in offerring mulberry handbags that mulberry outlet characteristics a attribute of their own? They'll draw worry throughout you decide to go . This is possible thru replicated designer [url=http://www.nicemulberrybags.co.uk]mulberry sale[/url] makes . It appealed to greater extent to women and turned out as the biggest hit amongst other Mulberry bags . The colorful handbags are filled the vibe of the season's feeling wahgajgfd24 , completely bring wear to the fantastic spring days.[/p][p]Now you can find our new style of Mulberry Bayswater -Mulberry Bayswater Briefcase Oak Natural Leather Shoulder Bag

Signature Mulberry details create a timeless look for our new Bayswater Briefcase . The first batch marketed out in three weeks: 隆掳It speedily became clear all had under ranked 隆颅 ,mulberry pouches on sale,隆卤 declares Davis . Taking a Mulberry handbag will improve you social status, and you will feel confident in yourself . After the buyer paid for were gratified, so to my warehouse grading is very good . Cheap Mulberry Bryn Wallet in black on sale . You will furthermore find that some sites have centerpieces,mulberry handbag, bouquets seini0114e,mulberry uk, swags and many other mulberry paper bloom adornments all readymade . We are advancing our pretax predictions for the next three years from 隆锚9 . I think style isn't really all about income, it counts greater is your guts to attempt a specific thing [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags sale[/url] new . How cool it is! Make a attempt and have a cool experience.[/p]

Anonymous said...

[p]Some [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag sale[/url] mulberry bags is for men . You can find each individual type of Alexa in Mulberry [url=http://www.mulberrybagsale4uk.co.uk]mulberry bag outlet[/url] bags . And our save can do that in your case; we give you wholesale designer Mulberry Replica wallets and [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags[/url] bags . They realize that mulberry sale bags can satisfy their trend [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag[/url] preferences . The bulk of [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags outlet[/url] the backpack is determined by the exceptional and abundance on the uncooked abstracts accessible . Mulberry Bags characteristics a characteristic of their own? Would you evaluate fulfillment in offerring mulberry handbags that mulberry outlet characteristics a attribute of their own? They'll draw worry throughout you decide to go . This is possible thru replicated designer [url=http://www.nicemulberrybags.co.uk]mulberry sale[/url] makes . It appealed to greater extent to women and turned out as the biggest hit amongst other Mulberry bags . The colorful handbags are filled the vibe of the season's feeling wahgajgfd24 , completely bring wear to the fantastic spring days.[/p][p]Now you can find our new style of Mulberry Bayswater -Mulberry Bayswater Briefcase Oak Natural Leather Shoulder Bag

Signature Mulberry details create a timeless look for our new Bayswater Briefcase . The first batch marketed out in three weeks: 隆掳It speedily became clear all had under ranked 隆颅 ,mulberry pouches on sale,隆卤 declares Davis . Taking a Mulberry handbag will improve you social status, and you will feel confident in yourself . After the buyer paid for were gratified, so to my warehouse grading is very good . Cheap Mulberry Bryn Wallet in black on sale . You will furthermore find that some sites have centerpieces,mulberry handbag, bouquets seini0114e,mulberry uk, swags and many other mulberry paper bloom adornments all readymade . We are advancing our pretax predictions for the next three years from 隆锚9 . I think style isn't really all about income, it counts greater is your guts to attempt a specific thing [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags sale[/url] new . How cool it is! Make a attempt and have a cool experience.[/p]

Anonymous said...

[p]Some [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag sale[/url] mulberry bags is for men . You can find each individual type of Alexa in Mulberry [url=http://www.mulberrybagsale4uk.co.uk]mulberry bag outlet[/url] bags . And our save can do that in your case; we give you wholesale designer Mulberry Replica wallets and [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags[/url] bags . They realize that mulberry sale bags can satisfy their trend [url=http://www.mulberryhandbag4sale.co.uk]mulberry handbag[/url] preferences . The bulk of [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags outlet[/url] the backpack is determined by the exceptional and abundance on the uncooked abstracts accessible . Mulberry Bags characteristics a characteristic of their own? Would you evaluate fulfillment in offerring mulberry handbags that mulberry outlet characteristics a attribute of their own? They'll draw worry throughout you decide to go . This is possible thru replicated designer [url=http://www.nicemulberrybags.co.uk]mulberry sale[/url] makes . It appealed to greater extent to women and turned out as the biggest hit amongst other Mulberry bags . The colorful handbags are filled the vibe of the season's feeling wahgajgfd24 , completely bring wear to the fantastic spring days.[/p][p]Now you can find our new style of Mulberry Bayswater -Mulberry Bayswater Briefcase Oak Natural Leather Shoulder Bag

Signature Mulberry details create a timeless look for our new Bayswater Briefcase . The first batch marketed out in three weeks: 隆掳It speedily became clear all had under ranked 隆颅 ,mulberry pouches on sale,隆卤 declares Davis . Taking a Mulberry handbag will improve you social status, and you will feel confident in yourself . After the buyer paid for were gratified, so to my warehouse grading is very good . Cheap Mulberry Bryn Wallet in black on sale . You will furthermore find that some sites have centerpieces,mulberry handbag, bouquets seini0114e,mulberry uk, swags and many other mulberry paper bloom adornments all readymade . We are advancing our pretax predictions for the next three years from 隆锚9 . I think style isn't really all about income, it counts greater is your guts to attempt a specific thing [url=http://www.mulberryhandbags4uk.co.uk]mulberry handbags sale[/url] new . How cool it is! Make a attempt and have a cool experience.[/p]