Hi Rick,
I got your message, congratulations on an absolute fantastic run ! I had two friends running London this year and they both had to add several minutes to their "normal time" because of humidity during the race. If you continue to train smart, you'll break the 2:45 next time you try - I'm sure about that.
I wish you all the best with your training and many congrats again.
Kind regards,
Marius
4 comments:
Dear Rick,
I've been following your preparations remotely (and anonymously) and congratulations on your brilliant run in London.Would you recommend the Marius Bakken plan for a relatively inexperienced runner looking to get closer to 3 hrs.
I've been running for about a year, 39 years old and have completed two marathons both at about 3.15. I've found in the last 3 to 4 miles I've slowed to 8 min plus pace despite several long training runs of 20 to 22 miles.Any advice appreciated.
Yes I'm happy to recommend Marius's training plan to you, once you buy the plan you have complete access to all his plans from 2.45, 3.00 up to 5 hours and even a beginers program.
I think 3.15 in your first year of running is quite impressive, with correct training then sub 3 should be well within your grasp.
As to slowing in the last 3-4 miles, I've always hit the wall at about 20-22 in the past, until this year when using Marius's training I felt strong at the end, only slowing by a minutes in the second half.
Three factors are important here;
1/ long progression runs where you increase pace, starting at say easy for 40 mins, increase to steady for 40 mins then run at marathon pace for 40 mins [ this is a sample workout from the 100 day plan], this sort of workout gets you used to maintaining race pace while getting increasingly tired.
2/ correct pacing; running within yourself for the first half then pushing on in the second, your pace may not increase but your effort to hold pace will.
run too fast early on and you will pay for it in the last 6 miles, for sure.
3/ correct use of energy gels. take first one after 8 miles, then every 4-5 miles along with sips of water, help mantain your blood sugar levels and stop you crashing out.
if you start following marius's plan you can avoid many of the mistakes I and many runners like me have made in the passed of incorrect training and avoid burnout.
Happy running :]
thank you for taking the time to give such a detailed reply. I'll get my credit card and the Bakken Plan.
planning on Dublin in October so I'll let you know how it goes. best of luck with your own running and again I do appreciate you replying (particularly to a shy anon comment!)
No problem.
You should see some really good improvements with Marius's plan.
And yes please let us know how you get on.
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