Sunday 12 July : 13k @ 4.58
No long run needed as it is intensity that is needed in between the marathons. So a short very sharp (well sharp for me at the moment) session. Back under 65 minutes - it has been a while but still not down to the 60.50 run on 30 June.
Monday 13 July : Very easy around the Bay with no watch
Tuesday 14 July : 10 TT in 44.55 @ 5.00
I was not expecting it to be quick and that was true. It was more just a feeler for Thursday. Out and back along the 5k Challenge course 22.53/22.02.
Wednesday 15 July : No run
Thursday 16 July : 10k TT in 43.30 @ 4.21
It was a quick as I could go but I clearly left something in reserve on the first lap. 22.06/21.24.
Now for the pace of Sundays marathon. McMillan say 3.24 but with splits of 1.37/1.47 or a 10.3% slow down. Now go back to GC and my 10k TT on the Thursday before had McMillan predicting 3.30 with splits 1.39/1.51 and a 12% slowdown. What did I do? 1.42/1.43 for 3.25 with a about a 1.5% slow down.
So what does that all mean? I think a 1.37/1.47 is not likely as the first half is a bit quick and the slow down is too great. So I think a 1.39/ 1.41 at best for 3.20. Slow down 2%.
See how that prediction goes.
3 comments:
All your McMillan talk got me looking at it as well. I did a 41:51 10km at the weekend which says I should do a 3:16 marathon!!! Not in a million years! Anyway, it's got me all confused now... see you Sunday.
Nice 10k Ray. I dream of a time like that.
For what it's worth, I'll take a guess at 3:21:52, with the second half 2 minutes slower than the first.
When you get the results in McMillian, I don't think he is saying that for a 3:30 marathon your splits should be 1:39 / 1:51.
I believe the 1:39 under the Half column is his prediction for the best Half Marathon time you should be capable of and certainly not the split time for a 3:30 Full Marathon.
Good luck with the 3:20 and even pacing does it every time.
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