My HM PB was 1:26 going in and I run 2:57 in the marathon. The workouts I did was long tempo @6:20-6:30 and ALOT of Marathon pace 3 weeks before I did 2M WU 16 at MP 2M CD.
Another great video Andy! I’m 42 and got a sub 3 at my first marathon last month in Rio de Janeiro (2:53:47). My HM PB is 1:20:53 (May 2022). Long progressive tempo runs were vital for me. Don’t have to many long hills where I live. Wish you all the best in this training block and hope you get a PB in London!
Hey I ran 1/2 @1:19:10 and ran 2:56:01 in Boston! The focus on running roughly 10 miles fairly easy then doing progressively quicker miles (4-6 additional miles) really gave the confidence to overcome the doubt that fatigue creates.
Hi Andy, both my half and marathon PB's came in 2021 aged 50. I managed Southport half in 1:23 and Manchester marathon in 2:57. Big factor for me was upping my weekly mileage from mid 30's to mid 50's. You also gave a great tip on a previous video about working to time. Seems obvious but I never really thought about that before.
Well done Gary. Great Times for a V50. John On our channel dreams of achieving similar. After running several 2:4x marathons, years of injury have meant a reset. Now aged 52, he's hoping for a GFA next year then who knows?
Hi Andy, thank you, great tips! I'm just training for Kosice Peace Marathon on Oct 2 and will attempt to break 3hrs :). Last year I was probably overtrained a lot of mileage and lack of recovery and then caught some issues between glutes and hamstrings juts exactly 3 weeks before my marathon race. Now I have a coach to help me to prepare, but your tips are really spot on. I'm doing hill reps, and started to have some MP parts in longer runs during weekends. You're absolutely right and I hope this year will get sub 3hrs :) Best, Peter from Slovakia
Hi Peter! That's great to hear, I am sure you will break 3 hours this year... marathon training can be really tough on the body for sure! Best of luck with this training block!
This is really useful. I'm hoping to break 3:15 in a couple of months and I'm using Matt Fitzgerald's 80/20 plan. I used his 10k plan to break 40 minutes, but panicked because there was very little time at actual race pace. I know it will be the same with the marathon, but will throw in one or two longer runs with marathon pace intervals just for the mental confidence. Half pb is 1:31 and current marathon is 3:27. 😁
If it helps I just ran a 3h13 and my HM is 1h32 and I put that down to a lot of marathon pace work in my long run. Did it using Ben Parks Intermediate Marathon plan. Hated them but as he says "got it done".
@@alanshrimpton6787 thanks, I've used his plans before too (they got me under the 330). There were a couple of sessions, like 4x5k at mp that I will definitely mix in!
Hi Andy, another great and informative video! currently working my way through your back catalog, gleaming every tip I can find. you have come along way bud, both with your running and the delivery of your videos. Really appreciating all the tips and your story.
Loved that one. Lots of usable info and tips. My HM PB is 1:22:27 and I’ve run a 2:58 marathon. That’s double plus about 13 minutes but the half was done about 12 weeks prior so I did pick up fitness and strength prior to the marathon.
I have done most of these but especially those continuous MP runs. They were mainly about 10 miles excluding warm up/down but did go to 13 miles. Less so the hilly long runs but lots of long runs on more forgiving old railways on a largely "time on feet" basis but they often turned out to be slightly progressive once found a rhythm. A few routes finished with some uphill miles to a pub (for lunch!) which was quite good race simulation for making things harder on already tired legs. Nearly all my best HMs were actually tune up races before a marathon where I just raced the HM as well as I could but the main aim was the marathon. I did (taking out the seconds) 76/2:38, 72/2:33 then when somewhat older 80/2:53, 84/2:56. In hindsight the mileage from the marathon training helped to keep those HM pretty even pace.
Thats amazing Tim, really hope one day I can run a 72 half! I think those progressive long runs with uphill finishes sound like the most ideal type of long runs you could do in a block... and with a pub lunch to finish that makes them a 10/10!!
I ran a 1:23:32 half before managing my first sub3 of 2:59. Now ten years later I’ve done 7x sub3’s with a PR of 2:50:43 back in 2014. My PR in the half from the same year is till 1:21:24 and I don’t think I’ll ever break sub80 minutes for half. The last sub3 - 2:53:52 - was back in 2019, 47 years old I I would like to do it again now when I’m 50+ but it does seem harder now. I haven’t managed. 1:25 in a few years and in the past I always considered running a 1:25 half by myself in training without going all out is a pretty good indicator for sub3 shape, for me.
I ran my first marathon in december 2021 in 3:55. I just had a half PB this weekend 1:34. Hoping to hit a 3:20 marathon in October (def sub want 3:30), planning on a few long marathon pace runs, and alternate weeks of Yasso 800s and hill sprints
I ran a couple of 1:22:30 halves before running 3:03. I didn't have a successful half between that and running 2:58 (injured in the spring and had a shoe failure at my half that fall). Current bests are 1:20 and 2:55.
Great video Andy, I’ve a coach but will try get some easy miles over hills in the next 9-10 weeks pre London, top tip. Also great advice re converting a half to a full, I ducked under 1:24 in the big half last year and ended up running 3:04 in London. Doing the same pre marathon half this year but it’s only four weeks before, interesting to see how that changes things if at all? Do you have an ideal time before the marathon to do your half? I’ll probably run it all out but had considered running it at marathon pace too.
Thanks mate 👌 I need to get up to the big half at some stage, I won’t this year but it’s on my list to do! I usually like to do my goal half 5/6 weeks before, 4 weeks is good though but I wouldn’t bother with anything less… I never go for a time goal but I always go hard 💪
Great video Andy, thanks for sharing. How do you differentiate between tempo and threshold runs? Are your tempo runs Z3 workouts with threshold being Z4 just below anaerobic? Or is it something else? Reason I ask is that some books seem to call threshold work tempo runs. For me, a tempo run is basically marathon pace with threshold work being slightly above marathon pace…
Yeah the word “tempo” is used by different people for different thjbfs! For me, threshold is right below/on that anaerobic zone… tempo for me is usually in the low/mid 160 Hr and is somewhere close to HM pace, usually a touch slower if I was going for a longer tempo run or a bit faster if it was a shorter 20 minute tempo run
Great tips Andy 😎 Thanks 👍 i agree.. I haven’t done any good half marathons never 🙈 my best time is my workout when i did somewhere 1:27 i ran last year in Malaga my PB 3:02:49 with one toilet 💩 break i did about 3weeks before Malaga 21km 4:10min/km pace it felt really smooth which boost my confident that SUB3h shape is not far at least 😃 Now i have marathon coming 3,5weeks left and aiming for sub3 ofcourse. is it still good to do some intervals? Or just more focus on marathon speed or maybe slightly faster 🤔
Best of luck for your upcoming marathon! It won’t hurt to do some faster than marathon pace intervals at this stage to keep the legs sharp! But some good longer MP work will also be great!
watching your video put a great idea into my head. As you know i will run a marathon in the fall, and i also will run a marathon next spring. How about you suggest how many minutes i could get faster from the fall to the spring, if i do all those runs, you suggested in combination with 65 mile total per week. For example if i run a 4:54 what do you think i should go for in the spring......sounds like a lot of fun
I want to run a sub 3 hour marathon eventually but the pace is more like my 5k pb pace at the moment. Is it just not possible for some people even as like a 3 year plan?
What runners are you planning on wearing to do the sub 3 in? I'm planning on running marathon in October, hoping to complete in 330. Could you recommend a carbon plate shoe for someone running a 4.50/km marathon pace?
I’m using the alphafly v1 👍 it’s not so much about pace for a plated shoe but about footstrike and where you load the plate… alphas are great for midfoot and forefoot strikers, same with vaporfly 👍
Really enjoyed this. I’m hoping to run a 1.30 HM next month which should set me up for a 3.10 marathon 6 weeks after, what do you think? I’d also be happy with 3.15 on the day but aiming for 3.10.
I don' t know about the Marathon Pace runs... It seems too slow to actually have any physical benefit but still pretty intense for the body, especially these very long runs you' re talking about. Yeah, it' s good mentally to get used to what the pace feels like, but I' d only do 1-2 late in the block when you' re getting close to the race.
That’s fair enough 👌 I’ve actually got 3 pencilled in for the final few weeks when I am “peaking”, this early stage is all about doing them in “intervals”… back then when l broke 3 hours though, they were very useful and I did them also in the final few “peak” weeks
The first time I broke 3 I ran a 1:15 half before a 2:51 marathon. For a few years I was running faster half’s and slower marathon’s. The two most notable changes that I believe worked for me were year round consistency and as you mentioned in the video, long efforts at marathon pace.
Hi Andy. I have a question, but feel free to decline to answer if you'd prefer not to share the info: What's your current Garmin 7 day training load? Mine's anything between high 800's and early 1100's, off an 80km week with 2 proper sessions and either a steady or long run. Thanks, and keep up the fantastic progress.
@@TheFODRunner thanks Andy. As you'd expect my training load increases immediately after a hard session, and dips after and easy run. Was just useful to see the load Vs. gain that you're getting, especially as your speed and fitness have been rocketing lately (and I wanted to make sure I wasn't slacking!) 👍
Do you recommend the 80/20 method? I've been trying to do this but it's impossible to fit tempo and threshold and marathon paced runs into this I find. How would you fit your workouts into this? Or perhaps you don't follow this?
@@colinm9168 Currently 20 - 25 miles. When I was marathon training that peaked at 35 miles. Long run on Sunday being about half of that. Appreciate that many people run a lot more miles than me.
At a lower mileage its quite tough to follow that rule to be honest... and im going to give you a really awkward answer haha.... it depends if my "moderate" miles fall into the easy category, because if i was MAF training they technically would be under my MAF HR, just... but some people dont see it that way.... so often I could be more like 60% harder running / 40% easier running and sometimes even more!
@@CliveWalker on 35 miles you could . 7 miles working. So you could do a 3mile tempo one day and put 4 miles at marathon pace at the end of the LR. The rest easy during the week and that's your 20%. On that mileage that's plenty of work vs building the base required to run a marathon. If you build the easy runs up a bit you could then do more , but keep it simple on low mileage would be my recommendation, others may differ
John's HM / Marathon relationship wasn't that hot. 73:40 translated to a 2:42.10 Marathon. Dawn's was much tighter. 84:15 with a 2:56.02 Marathon. In fact we have odd profiles. Dawn is an awesome sprinter and 800m runner. John is a shuffler. But come the 10k and HM John has better relative times. Further than that and Dawn the endurance queen reigns supreme.
Oh wow, just shows the strenghts and weaknesses of two different people, this is a great example to share! Both are incredible times in the half and full!
Great tips Andy. Like u i struggle with fuelling and fluids on the run and taking on lots of gels 🫢 Hit the wall a couple of weeks ago on my long run due to inadequate fuelling Long run this weekend I’ve been trying mixing up gels with the Cliff Blok chews which worked well and much easier to open and had plenty of energy left to pick up the pace in the last few miles 😊
My HM PB was 1:26 going in and I run 2:57 in the marathon. The workouts I did was long tempo @6:20-6:30 and ALOT of Marathon pace 3 weeks before I did 2M WU 16 at MP 2M CD.
Brilliant 👏 that’s great feedback and good to hear the key workouts you used!
Another great video Andy! I’m 42 and got a sub 3 at my first marathon last month in Rio de Janeiro (2:53:47). My HM PB is 1:20:53 (May 2022). Long progressive tempo runs were vital for me. Don’t have to many long hills where I live. Wish you all the best in this training block and hope you get a PB in London!
Wow that’s amazing!! That marathon PB is great as your half PB was the same as mine when I ran 2:59!
Hey I ran 1/2 @1:19:10 and ran 2:56:01 in Boston! The focus on running roughly 10 miles fairly easy then doing progressively quicker miles (4-6 additional miles) really gave the confidence to overcome the doubt that fatigue creates.
Absolutely fantastic well done 👏
Great video, if I can finish a marathon under 4'30" it will be magical. Your advice is good for any age and level ☑️
Awesome! Yes of course, these workouts can definitely be adapted for all times 👌
Right now at 1:28:33 for half and 3:01:30 for full
Hi Andy, both my half and marathon PB's came in 2021 aged 50. I managed Southport half in 1:23 and Manchester marathon in 2:57. Big factor for me was upping my weekly mileage from mid 30's to mid 50's. You also gave a great tip on a previous video about working to time. Seems obvious but I never really thought about that before.
Well done Gary. Great Times for a V50. John On our channel dreams of achieving similar. After running several 2:4x marathons, years of injury have meant a reset. Now aged 52, he's hoping for a GFA next year then who knows?
Incredible well done, thats awesome to hear you ran a 1:23 then a 2:57! Fair play to you
I'm sure he will get it!
Hi Andy, thank you, great tips! I'm just training for Kosice Peace Marathon on Oct 2 and will attempt to break 3hrs :). Last year I was probably overtrained a lot of mileage and lack of recovery and then caught some issues between glutes and hamstrings juts exactly 3 weeks before my marathon race. Now I have a coach to help me to prepare, but your tips are really spot on. I'm doing hill reps, and started to have some MP parts in longer runs during weekends. You're absolutely right and I hope this year will get sub 3hrs :) Best, Peter from Slovakia
Hi Peter! That's great to hear, I am sure you will break 3 hours this year... marathon training can be really tough on the body for sure! Best of luck with this training block!
Great video Andy!! I am really enjoying these videos with tips. I always learn something I didn't know.
Thanks Suzie!
This is really useful. I'm hoping to break 3:15 in a couple of months and I'm using Matt Fitzgerald's 80/20 plan. I used his 10k plan to break 40 minutes, but panicked because there was very little time at actual race pace. I know it will be the same with the marathon, but will throw in one or two longer runs with marathon pace intervals just for the mental confidence. Half pb is 1:31 and current marathon is 3:27.
😁
If it helps I just ran a 3h13 and my HM is 1h32 and I put that down to a lot of marathon pace work in my long run. Did it using Ben Parks Intermediate Marathon plan. Hated them but as he says "got it done".
@@alanshrimpton6787 thanks, I've used his plans before too (they got me under the 330). There were a couple of sessions, like 4x5k at mp that I will definitely mix in!
Love this advice! Thanks Andy 💪
Hi Andy, another great and informative video! currently working my way through your back catalog, gleaming every tip I can find. you have come along way bud, both with your running and the delivery of your videos. Really appreciating all the tips and your story.
Thanks mate very much appreciated!
I'm liking these new tips vlogs. Saving this one for my next marathon where I want to design my own plan. Currently HM 1:32 and marathon 3:13
Thanks! Best of luck with the training plan 👌 lots of goal pace work towards the end of the plan will set you up nicely for a PB!
1.21.57 into a 2.53.58. Will be looking to go sub 2.45 at Manchester next year 🤙🏽📈
EPIC 💪💪
Loved that one. Lots of usable info and tips. My HM PB is 1:22:27 and I’ve run a 2:58 marathon. That’s double plus about 13 minutes but the half was done about 12 weeks prior so I did pick up fitness and strength prior to the marathon.
That’s brilliant 👏
I have done most of these but especially those continuous MP runs. They were mainly about 10 miles excluding warm up/down but did go to 13 miles. Less so the hilly long runs but lots of long runs on more forgiving old railways on a largely "time on feet" basis but they often turned out to be slightly progressive once found a rhythm. A few routes finished with some uphill miles to a pub (for lunch!) which was quite good race simulation for making things harder on already tired legs. Nearly all my best HMs were actually tune up races before a marathon where I just raced the HM as well as I could but the main aim was the marathon. I did (taking out the seconds) 76/2:38, 72/2:33 then when somewhat older 80/2:53, 84/2:56. In hindsight the mileage from the marathon training helped to keep those HM pretty even pace.
Thats amazing Tim, really hope one day I can run a 72 half! I think those progressive long runs with uphill finishes sound like the most ideal type of long runs you could do in a block... and with a pub lunch to finish that makes them a 10/10!!
@@TheFODRunner yeah with a bit of luck Sue had found her way there bit before I arrived!
Thank you so much for great tips 👍 This is my big goal for this year and I will do this five workouts in my training.
Awesome stuff good luck!
1:28 before 2:59
AMAZING! There's no way I could of done that!
@@TheFODRunner hahaha.. maybe next time you will do 2:35 with 1:15 half 😁
In 1991 my ½ marathon was 1:17 I ran London in 2:39:53. Sunday longest was 3 hrs 3 weeks before.
This is great info thanks for sharing roger 👌 my longest long run will also be 3 weeks out!
All great tips! Thanks for sharing as always 👍😎
Cheers buddy!
I ran a 1:23:32 half before managing my first sub3 of 2:59. Now ten years later I’ve done 7x sub3’s with a PR of 2:50:43 back in 2014. My PR in the half from the same year is till 1:21:24 and I don’t think I’ll ever break sub80 minutes for half.
The last sub3 - 2:53:52 - was back in 2019, 47 years old I I would like to do it again now when I’m 50+ but it does seem harder now. I haven’t managed. 1:25 in a few years and in the past I always considered running a 1:25 half by myself in training without going all out is a pretty good indicator for sub3 shape, for me.
Wow 7 sub 3s, that’s fantastic!
I ran my first marathon in december 2021 in 3:55. I just had a half PB this weekend 1:34. Hoping to hit a 3:20 marathon in October (def sub want 3:30), planning on a few long marathon pace runs, and alternate weeks of Yasso 800s and hill sprints
Awesome progress 👌 sounds like a great plan!
I ran a couple of 1:22:30 halves before running 3:03. I didn't have a successful half between that and running 2:58 (injured in the spring and had a shoe failure at my half that fall). Current bests are 1:20 and 2:55.
Wow great times! Funny how it works out sometimes isn’t it, issues with the half but smash a sub 3!
Great video Andy, I’ve a coach but will try get some easy miles over hills in the next 9-10 weeks pre London, top tip.
Also great advice re converting a half to a full, I ducked under 1:24 in the big half last year and ended up running 3:04 in London. Doing the same pre marathon half this year but it’s only four weeks before, interesting to see how that changes things if at all? Do you have an ideal time before the marathon to do your half? I’ll probably run it all out but had considered running it at marathon pace too.
Thanks mate 👌 I need to get up to the big half at some stage, I won’t this year but it’s on my list to do! I usually like to do my goal half 5/6 weeks before, 4 weeks is good though but I wouldn’t bother with anything less… I never go for a time goal but I always go hard 💪
Great video Andy, thanks for sharing. How do you differentiate between tempo and threshold runs? Are your tempo runs Z3 workouts with threshold being Z4 just below anaerobic? Or is it something else? Reason I ask is that some books seem to call threshold work tempo runs. For me, a tempo run is basically marathon pace with threshold work being slightly above marathon pace…
Yeah the word “tempo” is used by different people for different thjbfs! For me, threshold is right below/on that anaerobic zone… tempo for me is usually in the low/mid 160 Hr and is somewhere close to HM pace, usually a touch slower if I was going for a longer tempo run or a bit faster if it was a shorter 20 minute tempo run
I didn’t have a half under my belt when I first broke 3, but I ran a 1:20 half 3 months before I ran a 2:45 full
Wow fantastic! Congrats on the brilliant times!
Great tips Andy 😎 Thanks 👍 i agree..
I haven’t done any good half marathons never 🙈 my best time is my workout when i did somewhere 1:27 i ran last year in Malaga my PB 3:02:49 with one toilet 💩 break i did about 3weeks before Malaga 21km 4:10min/km pace it felt really smooth which boost my confident that SUB3h shape is not far at least 😃
Now i have marathon coming 3,5weeks left and aiming for sub3 ofcourse.
is it still good to do some intervals? Or just more focus on marathon speed or maybe slightly faster 🤔
Best of luck for your upcoming marathon! It won’t hurt to do some faster than marathon pace intervals at this stage to keep the legs sharp! But some good longer MP work will also be great!
@@TheFODRunner Thanks Andy 🙌🏃♂️💪
watching your video put a great idea into my head. As you know i will run a marathon in the fall, and i also will run a marathon next spring. How about you suggest how many minutes i could get faster from the fall to the spring, if i do all those runs, you suggested in combination with 65 mile total per week. For example if i run a 4:54 what do you think i should go for in the spring......sounds like a lot of fun
Ah thats a great idea Thomas I like that!
@@TheFODRunner that is a deal😎👍
Love a easy hilly run 🏃♂️
Can’t beat them 👌
I want to run a sub 3 hour marathon eventually but the pace is more like my 5k pb pace at the moment. Is it just not possible for some people even as like a 3 year plan?
What runners are you planning on wearing to do the sub 3 in?
I'm planning on running marathon in October, hoping to complete in 330. Could you recommend a carbon plate shoe for someone running a 4.50/km marathon pace?
I’m using the alphafly v1 👍 it’s not so much about pace for a plated shoe but about footstrike and where you load the plate… alphas are great for midfoot and forefoot strikers, same with vaporfly 👍
Really enjoyed this. I’m hoping to run a 1.30 HM next month which should set me up for a 3.10 marathon 6 weeks after, what do you think? I’d also be happy with 3.15 on the day but aiming for 3.10.
Sounds awesome! Should be doable! I’d have an A goal of 3:10 and a B goal of 3:15 💪
@@TheFODRunner thanks!
I managed 1.28 for the HM. Guessing I should stick with the target of 3.10 and not overstretch for 3.00 for the full in 6 weeks time?
I’d personally aim for 3:10 and see how you feel at the end, if you feel good then kick on!
@@TheFODRunner thanks! I’ll do that so
I don' t know about the Marathon Pace runs... It seems too slow to actually have any physical benefit but still pretty intense for the body, especially these very long runs you' re talking about.
Yeah, it' s good mentally to get used to what the pace feels like, but I' d only do 1-2 late in the block when you' re getting close to the race.
That’s fair enough 👌 I’ve actually got 3 pencilled in for the final few weeks when I am “peaking”, this early stage is all about doing them in “intervals”… back then when l broke 3 hours though, they were very useful and I did them also in the final few “peak” weeks
I ran a 1:18 half and then 3 months later broke 3 in the marathon with a 2:55. So double my half time and plus 19 minutes for me
Brilliant! That’s more like what it was for me too! I was 19 minutes too!
The first time I broke 3 I ran a 1:15 half before a 2:51 marathon. For a few years I was running faster half’s and slower marathon’s. The two most notable changes that I believe worked for me were year round consistency and as you mentioned in the video, long efforts at marathon pace.
The longer messages at MP really make a difference don’t they 👌
Hi Andy. I have a question, but feel free to decline to answer if you'd prefer not to share the info: What's your current Garmin 7 day training load?
Mine's anything between high 800's and early 1100's, off an 80km week with 2 proper sessions and either a steady or long run.
Thanks, and keep up the fantastic progress.
Hey! I’m an open book buddy, ask me anything 👌 last seven days for me shows as 1206 👌
@@TheFODRunner thanks Andy. As you'd expect my training load increases immediately after a hard session, and dips after and easy run.
Was just useful to see the load Vs. gain that you're getting, especially as your speed and fitness have been rocketing lately (and I wanted to make sure I wasn't slacking!) 👍
My pb in hm was 1h24’ when i run sub3 hrs in maratho
Wow fantastic!
Do you recommend the 80/20 method? I've been trying to do this but it's impossible to fit tempo and threshold and marathon paced runs into this I find. How would you fit your workouts into this? Or perhaps you don't follow this?
What's your mileage or km total per week ?
@@colinm9168 Currently 20 - 25 miles. When I was marathon training that peaked at 35 miles. Long run on Sunday being about half of that. Appreciate that many people run a lot more miles than me.
At a lower mileage its quite tough to follow that rule to be honest... and im going to give you a really awkward answer haha.... it depends if my "moderate" miles fall into the easy category, because if i was MAF training they technically would be under my MAF HR, just... but some people dont see it that way.... so often I could be more like 60% harder running / 40% easier running and sometimes even more!
@@CliveWalker on 35 miles you could . 7 miles working. So you could do a 3mile tempo one day and put 4 miles at marathon pace at the end of the LR. The rest easy during the week and that's your 20%. On that mileage that's plenty of work vs building the base required to run a marathon.
If you build the easy runs up a bit you could then do more , but keep it simple on low mileage would be my recommendation, others may differ
@@colinm9168 OK, understood. Thanks for your insight. Appreciate it.
4 mile uphill tempos 😳😱😱
Oh yes… they’re brutal! They’ll be making an appearance in this block very soon!
John's HM / Marathon relationship wasn't that hot. 73:40 translated to a 2:42.10 Marathon.
Dawn's was much tighter. 84:15 with a 2:56.02 Marathon.
In fact we have odd profiles. Dawn is an awesome sprinter and 800m runner. John is a shuffler. But come the 10k and HM John has better relative times. Further than that and Dawn the endurance queen reigns supreme.
Oh wow, just shows the strenghts and weaknesses of two different people, this is a great example to share! Both are incredible times in the half and full!
Great tips Andy. Like u i struggle with fuelling and fluids on the run and taking on lots of gels 🫢
Hit the wall a couple of weeks ago on my long run due to inadequate fuelling
Long run this weekend I’ve been trying mixing up gels with the Cliff Blok chews which worked well and much easier to open and had plenty of energy left to pick up the pace in the last few miles 😊