After 3 unsuccessful attempts, will I be able to finish under 5 hours in marathon #4?
Milo 2010 - 5:53 (debut PR on a hot, humid, waterless day)
Condura 2011 - 5:23 (PR)
Above average, basically.
MILES AND MILES
2:30. REINVENTING THE LONG RUN
My training has been a hybrid concoction of the F.I.R.S.T. advanced marathon program and the Brooks-Hanson training program. That is, I took the speedwork and tempo training from F.I.R.S.T. and opted for the back-to-back weekend long runs that do not exceed 2 hours and 30 minutes from Brooks-Hanson's. I read somewhere that the 20-mile (32km) long run is overrated (Google it!) and that a run of 2:30 max provides the same physical and mental benefits as that of a 3 hour or 4 hour long run. This approach to the long run has helped me concentrate more on being "at home" with my planned marathon pace which often ends up between 20 to 21km at 7:00/km pace which is just outside my planned 6:45/km race pace.
IN LOVE WITH MY PUREFLOWS AGAIN
After cutting the NAV-band of my Brooks Pureflow right shoe, I am now loving my long runs again. I was thinking initially of using my K-Swiss K-Ruuz for the marathon but I don't think my feet will like it after 21km. The K-Ruuz is a very fast racing flat which made me finish 3 sub-2:20 21k finishes this year but I don't think it will have the cushioning that I may need when I go further than 13.1 miles. As I said, I'm in love with my Pureflows again, especially during my long runs. I'm not only able to keep my pace below 7:00/km for these long runs, but I'm running in them SOCKLESS as well! I love this shoe so much that I'll probably buy another one once this pair wears out.
2 WEEKS LEFT
Well I still have two weeks left to taper before the race. I need to maintain the effort and follow the prescribed paces in my training runs ---although with less miles for the week (which is good for a family man like me!). All the hard work for the past 14 weeks has been put in. 2 weeks from now, I hope to write my race update on a positive note, i.e. with a sub-5 hour finish!
Wish me luck!