Sub 3Hr Marathon
1 lurker |
314 watchers
19 Mar
2:46pm, 19 Mar 2024
16,725 posts
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jda
Good to hear of the excellent running by all and sundry! Meanwhile I'm up to jogging the occasional 10k without too much of a reaction from the knee. Still don't have any idea how it got injured (or indeed *what* is actually injured), it's been well over 2 months now and though it was never very bad, it's still not quite right. Glad I didn't try to press on with marathon prep as I suspect it wouldn't have reacted well. |
19 Mar
3:01pm, 19 Mar 2024
2,337 posts
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Brunski
Not sure if helpful jdawayinamanger but I've been putting voltarol on my knee overnight, bit of cling film to wrap it, and then an elasticated bandage just to hold in place. The 'niggliness' has pretty much gone after a few nights of this. Think I got the idea from an old episode of an Aussie running podcast I listen to. |
19 Mar
9:43pm, 19 Mar 2024
2,177 posts
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rhb
A better session tonight... Plan said 8-10, 5-8@ threshold. Garmin says that is 172bpm for 6m42 pace. Was in the Magic Speed not Metaspeed, and conditions were perfect no breeze & cool not cold. Hard to find flowy roads to run along in city suburbs so 3rd effort mile was hampered a bit. |
24 Mar
11:04am, 24 Mar 2024
1,718 posts
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Chris
Rhb are you sure 172bpm is your marathon pace? That’s pretty high or am I misreading that? Not an ideal week for me, lurgy hit but luckily not too bad. Managed to keep decent mileage but no chance of pushing the pace. Hopefully it won’t last too much longer, next week is supposed to be a big week before starting a very gentle mileage drop of the week after |
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24 Mar
1:40pm, 24 Mar 2024
2,181 posts
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rhb
Short Version: Today went really well and I'm buzzing off of it. 😀 Chris Hope you're back to 100% soon. In answer to your question I think the hr 172 is right but the pace is wrong(ish). Hope everyone else has had good long runs etc today. Long Version: Garmin says this about it's LT value. I just raced HM after a 7.5mile steady warmup run there. I average 6m21 splits, average 171bpm. & I did go a bit harder in 2nd half than planned, I was enjoying feeling good. So my LT is really sub 6m20s-ish at 172-ish I'd guess? FE zones calc as follows: I can't find similar breakdown for Garmin in the App. Hadley Calculator (https://www.rundoyen.com/running-pace-calculator/) suggests this pace is 6m12 to 6m17 based on todays race time. These both roughly match my session last Tuesday too. I wouldn't set out to race Marathon at any of Garmin, Hadley, or today's race pace but will start at whatever pace means HR is around 160bpm and drift upto but not over 172bpm over 22ish miles as discussed here a few weeks back, then see what level of grim awaits in the last few miles. I have a feeling it'll be nearer to around 6m40s pace after all that maybe, which validates the Garmin figure 😅🤣 This is kinda how I ran in a condensed fashion today, except I was solo in huge windy gusts so ran at 180bpm for a stretch around mile 7 to catch the 1h25m pacer group & get some shelter. Race predictors from today on Hadley & here on FE are saying 2h53m now. Garmin says 3h01m, but I think averages a block of sessions/dates over time maybe as this time drops day to day at present. It is linked to vo2 max too I think which it says is rising through 59 at present. Anyway. Today went really well and I'm buzzing off of it. 😀 A gel after 4 miles on run there, then one when I arrived. Gels at 4.5 & 9 miles in the race, sips of water at all 4 drink stations. Steady pace at start meant catching folks throughout, the 1h25 pace group was OK for a bit when I caught it but I pushed on from it and whilst the last 3 miles was heading towards 5km effort on 18+ mile deep legs it didn't feel bad at all. My cool down miles were interrupted by my planned bag drop grab & dash taking over 5 minutes as they couldn't find it then up a huge hill to where my clubmates car was parked hadn't been in the plan. Gentle week ahead then 16 miles with 6 @ MP (whatever we decide that might be) next Sunday as taper then begins. |
24 Mar
1:47pm, 24 Mar 2024
7,033 posts
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Little Miss Happy
Excellent rhb. Don't forget you have the taper magic too. Sorry to hear you're lurgified Chris. Sounds as though you've done better than me as I had to have a few days off and even now - a couple of weeks in - struggling with symptoms and a raised RHR. What should have been two peak weeks of training lost and this week isn't looking great either. |
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24 Mar
4:43pm, 24 Mar 2024
16,742 posts
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jda
You’re going well rhb, I think in your shoes I’d be aiming quite strictly for 2:59 though and not risking an overly fast start whatever the heart says.
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24 Mar
9:29pm, 24 Mar 2024
2,182 posts
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rhb
Thanks both. Sorry your peak weeks have been interrupted LMH. jda - I'd want to get ahead of the 2h59 though early on, it'd give me too much anxiety to run the whole thing at 6m50 pace & having ongoing thoughts of how close it is in my head. That'd add 10bpm straight away, I might as well use those bpm's for more relaxed 6m40 pace miles instead. Not so good: Just been at a concert where the foyer felt like a super-spreader event, aa does the tram home, plus I've got a work conference tomorrow which will be the same I reckon. I might be hypersensitive, it feels like people in public at events like these seem to just not give a care now, and pretty much cough in your face at times. |
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25 Mar
6:27am, 25 Mar 2024
7,035 posts
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Little Miss Happy
Unfortunately I think you're right rhb - most people don't care any more. You cannot bank time in a marathon. If you really feel that you need to go faster than 6.50 pace from the start I'd cap yourself at 6.45 at most.
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26 Mar
6:31am, 26 Mar 2024
1,719 posts
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Chris
Sounds like you are gaining confidence at the right time rhb, when does the taper start? We’ve just got to hope this weather hangs around for a bit longer. Are you still feeling unwell lmh or is it just your the is up? I’ve kept an eye on mine and it’s not really changed so I’ve been lucky. Feeling less congested today so my push the pace a bit and see how it feels |
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