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The sub 3 hour marathon training thread
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Wheezy




Joined: 10 Oct 2007
Posts: 1611
Location: Sub 3 (elect)

PostPosted: Fri Aug 11, 2017 7:20 am    Post subject: Reply with quote

No I haven't and to be honest I haven't looked at the course profile. I just need something to get me back into some proper run training. I know 10 weeks is a little close but I'm hoping that the large amount of bike volume I have done over the last 9 months should have given me a bit of a base to work from. I plan to do my first long run tomorrow as I'm going to do 15-16 miles and take in Bushy Park run too. Nice and slow and see how the legs go.
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YKK




Joined: 23 Oct 2011
Posts: 264
Location: North&West london

PostPosted: Mon Sep 25, 2017 12:36 pm    Post subject: Reply with quote

I was thinking this thread was a little quiet so thought I should bring it up again Smile

After looking for a decent half to do in the Autumn for a while, I thought I would run Nottngham and see a mate at the same time. However, when registering I ended up in the full marathon. This was September 3rd.

So pressure was on to continue my sequence of sub 3's with very litel "training".

Now Nottingham advertises itself as fast. It s not. First half (same as the half mara) is very hilly for a "fast course". Second half is nicer, but does have a bit of trail which would be a nightmare in the wet in racing shoes. It is worth saying though, for those that like to look around when running, Nottingham does its best to show off all its good bits. As this is a tri forum it is also warth saying it touches (but thankfully does not send you round) pierrepoint of Outlaw fame.

Anyway, decided I would set out at 2:50 pace and see what happened. It quickly transpired that that was to quick and spent the rest of the first half being overtaken by half marathon runners who set off at the same time. I culled my conpetitive side and let them go and at the split around 13 miles it transpired there was very few marathon runners around me. Each bit of wind I had felt I had seeked and drafted off a half mara runner. No chance of that in the second half.

After realising that 2:50 was to fast, my aim was to run each split in under 3 hour pace, and see how deep in the race I could get for for the inevitable slow down.

35k, was when it happened, but was still able to hold around 7 min/mile so not to bad. But now I was overtaking the odd runner as well who all had obviously paced it worse than me.

A +50 lady came past me around 5k to go which was very impressive. Thought about trying to staying with her, but decided I was going to be under 3 at current pace and did not want to risk completely blowing.

Came home in 2:56 which was slightly slower than I hoped, but a lot better than I had thought through the first 30k of the race!
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explorerJC




Joined: 20 Oct 2005
Posts: 14915
Location: Farthingstone

PostPosted: Mon Sep 25, 2017 1:02 pm    Post subject: Reply with quote

That's a pretty impressive recovery YKK
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twhat




Joined: 28 Oct 2011
Posts: 1144
Location: London

PostPosted: Wed Oct 04, 2017 7:06 am    Post subject: Reply with quote

Nice going YKK. Again Very Happy !! Are you still doing your mileage on just steady commutes?
Ive stuck to my guns, dodged any temptation of an autumn marathon and raced only shorter stuff over the summer....
Goal back in may was to try to hit some new pbs this year and i've managed to get a new one at 5k, 17.39 and 10k, 37.11 over the last few weeks. Pretty pleased with that and i must surely now be in quick enough shape to do a spring marathon justice !!
Currently waiting to see if i get a VLM spot after screwing up GFA qualification but should the inevitable rejection mag come through i have a spot in Brighton.
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twhat




Joined: 28 Oct 2011
Posts: 1144
Location: London

PostPosted: Wed Jan 03, 2018 12:30 pm    Post subject: Reply with quote

Here we go again..... Brighton, april 15th apparently
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stenard




Joined: 04 Sep 2013
Posts: 1346

PostPosted: Wed Jan 03, 2018 12:34 pm    Post subject: Reply with quote

twhat wrote:
Here we go again..... Brighton, april 15th apparently

Haha. I'm deferring VLM this year, so will return in 2019 to give it another crack.

Only real running target this year is the new London Marathon event HM (The Big Half). Aim will simply be to pb, so below 82:56. I can't see 79:xx being a realistic next step, and that's the next significant landmark.

Best of luck to all those targeting a sub3 this spring!
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YKK




Joined: 23 Oct 2011
Posts: 264
Location: North&West london

PostPosted: Wed Jan 03, 2018 12:40 pm    Post subject: Reply with quote

Yep,

Here we go again. First time (and probably only) time in champ start.

Last year silly mileage seemed to work so will do that again.

Which means (and did last Sep Tw, (sorry missed that q)) lots of running to/from work.

I hope to get up to around 80 mile a week and hold it around there. (60 seems to give me a comfortable sub 3). Not sure what I am aiming for yet. That no doubt will become clear in March.
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gingerbongo




Joined: 21 Sep 2012
Posts: 1321
Location: Devon

PostPosted: Wed Jan 03, 2018 2:56 pm    Post subject: Reply with quote

Ahh the classic thread.

Good luck all.

No (road) marathons for me this year, i'm still scarred from 2017 VLM. think it's gonna take a while for my fragile little ego to recover from that one! haha

Looking forward to tracking progress!!
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twhat




Joined: 28 Oct 2011
Posts: 1144
Location: London

PostPosted: Wed Jan 03, 2018 3:36 pm    Post subject: Reply with quote

I'll keep you posted. For me, 60 miles a week is a push, i'll probably only hit that once or twice. Which is why i worry i may struggle again. Looking back at my last 2 attempts i can probably explain why i have blown up. But looking at my XC and 10k form i should be more than capable this year... however, as we all know, there are a lot of stars that need to stay aligned...
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JeffB




Joined: 04 May 2008
Posts: 1061
Location: Middlesbrough

PostPosted: Sun Jan 14, 2018 8:00 pm    Post subject: Reply with quote

Did the Brass Monkey half today, bit of a breeze for the first 7k but behind us on the last 7k.

Had planned on keeping HR around 160, so roughly MP HR which I thought should get me 1:34.xx if things went to plan.

Was averaging about 4:20k with the HR and with about 9k to go slightly increased it and with the tailwind and was hitting 4:15k.

Fairly pleased with that as I've only been averaging about 15-20mpw with no speedwork, and a bit of cycling. The other bonus was that I could walk after, although a bit stiff now.

Got me wondering about London if I can get a 10 week block with a bit of speedwork, but still only aiming for 30MPW tops and some cycling.

Anyone else race today?

Jeff
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twhat




Joined: 28 Oct 2011
Posts: 1144
Location: London

PostPosted: Mon Jan 15, 2018 10:25 am    Post subject: Reply with quote

Nice one Jeff. I did race parkrun fwiw... slightly underperformed for 18.03 but legs are a bit tired blah blah excuses excuses excuses. Ive got a 15 mile race this weekend. Its effectively 15 miles of xcountry.. very hilly at the front and back with 10 miles of flat in the middle. Can be muddy and windy but i know the route well.
Be hoping for a top 20 finish but more importantly will want to hang on to some of the sub 3 marathoners in the field....
Mini taper week for this so 20-30k at 8 mins per mile. Still not sure what i'm going to do marathon wise.. Brighton turning into a logistical nightmare tbh... we'll see
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TSH




Joined: 02 Jul 2008
Posts: 930
Location: Welsh Riviera

PostPosted: Mon Jan 15, 2018 11:41 am    Post subject: Reply with quote

I had a crack at my 33rd Mara yesterday, at Gloucester Mara - wanting to get under the magical figure from my previous PB of 3:09. The first 3 laps seemed to be on target - but the last 10km is the hardest bit to nail. I just crept over race pace for a few miles and next thing you know, 3:03:50. The course measured 26.3 for quite a few people, a couple of 'undulations' and a lack of sprint finish is where those last few minutes were spent!

Brecon to Cardiff Ultra next and then on to London. Maybe it'll be there that it happens .............
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JeffB




Joined: 04 May 2008
Posts: 1061
Location: Middlesbrough

PostPosted: Thu Jan 18, 2018 9:32 pm    Post subject: Reply with quote

I wouldn't mind a tired 18:03 5k twhat, hope the run goes well this weekend.

Good time TSH, nice PB, 34th time lucky at London?

Jeff
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