LOOKING FOR A BREAKTHROUGH!
Marius Bakken sub 2.45 Marathon 100 Day plan 2011
*9 runs of 2 1/2 hours plus, Longest 24 hilly miles.
*16 interval-progression sessions, longest 19 miles.
*8 races inc my fastest time for 20 miles 2.04.01 and P.B. at Liverpool 1/2 1.17.55
and many weeks of consistent running through all types of weather!
So here I am again ready for the London Marathon.
It's been a dream of mine to break 2.45 since my first Marathon back in 1999 where I ran 2.49.53 on the Streets of London.
I think I'm in pretty good shape to achieve my goal.
As well as following Marius's brilliant training plan I've been refining my running biomechanics thanks to Steve Magness's website
The most important information you will ever read about Running Form: Passive vs. Active READ HERE
I've worked on improving dynamic range of movement-strength-plyometrics as well as self massage thanks toTRIGGER POINT PERFORMANCE SELF MASSAGE
I've also worked on improving my posture and general wellbeing with Dr Steve Hoffman of Core Wellness
Other areas I've worked on over the last year includes wearing much more minimal shoes with a zero heel lift which allow for greatly improved natural biomechanics and faster running!
I think it's really important to have an open mind and use anything that works [legally] to improve!
Pacing
Team mate Ben [1.13 1/2 marathon winner] emailed me yesterday, telling me of the advice his legendary coach George Gandy gave him;
"Wen u do ur mara. Remember try for pace target at 1, 2 n 3mls especially in London coz early is downhill n easy to go too quick - and first 10 must feel like u just finished warm up, then conc on savin energy for the last 6mils while hitting time targets as wind n slopes allow, then evenly spread effort remaining over last 6mls.
Very good plain simple advice I feel.
Runners world Pace Chart Wrist Band, make your own HERE
Weather on the day
Ok anyone with nothing better to do can track me on the Virgin London Marathon website on the day, my Number is 31821
Be sure to will me on!
BUT maybe better use of your time would be to build a SEX DUNGEON!
