What phenomenal supportive people he has around him! Mo shaved the 32 mins from his previous record, his hype team helped him shave off the crucial 12 seconds that made it sub 3 hours.
I think Sarah needs to do a 6-10 week challenge to see how 6-10 weeks of strength work impacts her mile or 5k time. It would be awesome if Rick designed her program based on all he has learned from his rehab, or Manny.
Re: warm-ups, I live approx 2.5-3km away from the start-line of my local Parkrun, and so I use that as my WU and CD. However, one of the fastest Parkrun's I've ever done was when I decided to do a Parkrun sandwich and ran about 7-8km before (and after) Parkrun, except I seriously underestimated my pacing to get me to the start-line. I ended up having to run the last 2km of the 7-8km at a much quicker pace just to arrive at the start-line in time - I made it with about 30s to spare, and then proceeded to run my fastest ever (at the time) Parkrun! So I think there's definitely something to be said for that VO2 kinetics thing :) But that sums up my running journey ... a lot of what I have done, I seem to have done by accident, or rather fortuitously!
After I followed Andy, I then found Rick and Sarah. So the push for Andy to have followers is increasing yours as well. I was following Anna first, so she shouldn't feel left out!
I love this conversation. I’m chasing the same goal, but I haven’t run regularly since 2015, but have a Best of 3:17. With Mo talking about how agressive his goal feels, I 100% know how he feels! 4 weeks ago, I felt the same. Now, 2 weeks away, I’m cautiously optimistic? 😅 here’s hoping all goes well!
Massive Congrats to Mo. Loved your training. As always love the discussion and.... Nice mention to Phyly Bowden and her marathon prep for a sub 2:30 marathon!!
Two questions... 1. What is a good marathon warm-up? (Assuming you're doing your first marathon and just want to get round without ending up in hospital) 2. What the hell is Feed the PIgeons? Is it anything like feeding the horse?
The start of the video identifies me EXACTLY. My PB as of today is Chi’ 22 with a time of 3:13:01… My BQ cutoff is 3:10 and I have a marathon on the 24th of this month which I am aiming to BQ. Last week I ran a 21 miler (non-stop) on the actual race course at a 6:55 pace, comfortably. Feeling confident that the BQ is happening for sure!
Part of the warm-up, especially for a shorter run is getting the whole aerobic system kick-started including heart, lungs, and body temperature. You can do that within 30 minutes like Andy said and still have time to come back down before the race starts. Then it comes right back up when the gun goes off.
Yes Mo you absolutely crushed it! I would love an episode discussing Zone 2 training and what the benefits are! Is it mainly for increasing endurance or can it help improve speed on those shorter runs?
Re warm-up: the time I spend warming up has increased over time as I got older. I am 60 now and I definitely find my legs need a long warm-up to get going and also to prevent injury. For a 5k race I do a 5k warmup with and include strides, high knees etc. It really makes a difference. One downside: if you’re car-sharing to races having to always ask to go extra early 🤣
I am doing my 1st marathon in may in edinburgh, a little scared about training distance and the time i would like sub 4, as I am still mles away from the pace i used to be at.
Did anyone catch the email where I can send a question? I'm preparing for a 10k where the first 2.5k is flat followed by 7.5k of road downhill. Should I be doing different training or exercises compared to a flat 10k programme? My 10k PB is 44:58, how much fatser could I realistically look to be going with a course like this? It is the Cheddar Gorge 10k. Any help much appreciated. Thank you in advance🙏
I've done Sheffield Half 4 times which the first 10k is uphill and the 2nd half is almost all downhill. Running downhill does sound easy, but your legs can take a real pounding. If you have access to a gym then strengthening your legs specifically your quads would really help. Nell Rojas did a video with a strength coach when training for Boston which was really helpful for combatting the downhills. As for times it's difficult to say, but maybe you'll take 10-20 seconds off per k on the downhill sections.
