In the podcast interview with LRC, we learn that: (1) Jim missed a key workout, and that (2) Jim asked for some advice.
The good news is I think Mr. Walmsley's missing that workout could turn out to be a blessing in disguise, if, IF Jim puts the final touches on this marathon training block. However, there is now no time to waste, and since Jim asked for advice, I'm going to be so bold to share it. If Jim follows my advice, I think it will improve his performance on Feb 29th.
Hundreds, if not thousands of aspiring marathoners have possibly read Bill Rodgers' training log (here:
https://web.archive.org/web/20111101221442/http://www.bunnhill.com/BobHodge/Rodgers/TrainingLogs/br75traininglog.htm
) . Even so, it was not until I analyzed it very carefully that I noticed something that most casual observers probably gloss over. The difficulty in understanding the log may be overlooked by those not familiar with the terminology in it, specifically the meaning of the various paces he used, as follows:
(1) slow/jog;
(2) easy pace;
(2) OK pace;
(3) good pace;
(4) hard pace.
The key thing I want to leave is that in the build-up to Rodgers' first sub-2:10 at Boston 45 years ago, Bill did his last key workout of three 'big distance interval/reps', spread out over two days and this workout was performed fairly close to race day, being performed on the 10th day and the 9th day out from race day. The total distance of the big interval/reps combined was a little less than a full marathon. This last big workout, spread out over two days, was in essence, a marathon simulator.
Specifically, here is a list of the three 'big interval/reps' for Rodgers' last big workout (in essence, 'marathon simulator' training) that, when combined, totaled 23 miles of 'marathon race simulation', spread out over two days, before his first sub-2:10 at Boston:
10 days out from race day:
Interval #1...7 miles HARD pace over flat course.
~5 hours later on same day , perform Interval #2 as follows:
Interval #2...4 x 1m @ 4:49 w/~400m jog
9 days out from race day:
Interval #3...12 miles HARD pace over flat course.
The 'secret code' or 'secret sauce' (if you will) to this 'marathon race simulator' is Interval #2, which was timed accurately on a track. The Interval #2 workout was the governor by which Rodgers' would dial-in the feel of hard race pace, that he then performed without a watch in Interval #1 and Interval #3.
That two day block of intervals was the final, and key workout of a body of work that prepped Rodgers for that workout and for the race. The rest of the miles on those two days, and on the remaining days until race day were to basically stimulate recovery.
Go get it Jim. Seize the day! Please do the workout, starting tomorrow, and the next day. Come what may, if you do so, you will have gained another fan.