Sub 3Hr Marathon
312 watchers
Sep 2024
4:10pm, 10 Sep 2024
48 posts
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G-Dawg
Windsor Wool wrote: How is @G-Dawg’s achilles? Hi Windsor! Achilles (both) are still troublesome. Had the best part of a week off, which was handy due to family birthday duties anyway (much beer involved). Made sure I did some gym work and heel drops, though. Managed an easy 4 miler yesterday but still had some issues right by the heel insertion point. Thanks to WFH, I can get the ice on them 2 or 3 times per day and do heel drops/raises on the stairs. I've looked those up online to make sure I do them right. It's so frustrating, I can feel the benefit of two decent gym sessions per week starting to kick-in and some paces have started to improve. Need this sorted before November when the Tokyo block begins. |
Sep 2024
5:26am, 12 Sep 2024
681 posts
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damo_HAC
My race predictions have dropped significantly too this week, but can't tell if that's to do with any Garmin update or a successful 41.2k training run on Sunday. Im training for an ultra, would never do that length for a marathon. |
Sep 2024
6:14am, 12 Sep 2024
3,936 posts
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Bowman 🇸🇪
I have gone the other way in the most critical time in the marathon block this year.. I've lost 3 VO2Max "points" and 6 minutes in my race prediction last 5 weeks.. Lovely stats. But it feels like the lurgy and whatnot is on the way out now, knock on wood.  Hopefully it's not gone for good..
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Sep 2024
9:35am, 12 Sep 2024
2,365 posts
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rhb
National XC Sat then 22 w 15@mp is in the plan Sunday which I'll time limit to 2h30m at most so cut short if slow. Thinking best plan would be to go reasonably steady at xc (discipline needed) then reduce the @mp duration/distance on Sunday (maybe 2 x 5 @mp or 3x3 @mp to break it up) but keep the distance/time on feet. Any alternative viewpoints? |
Sep 2024
11:45am, 12 Sep 2024
17,782 posts
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jda
Honestly I just wouldn’t attempt two such tough days back to back. The long MP is a real challenge for me, needs fresh legs and focus. Unless you can just jog the XC.
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Sep 2024
12:03pm, 12 Sep 2024
46,081 posts
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SPR
I was thinking that but I'm not a marathoner. A long run the day after XC is something many of my club mates do but wouldn't expect so much intensity in it. From a training perspective surely the XC is enough 'tempo' even if it's not practicing marathon pace
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Sep 2024
12:07pm, 12 Sep 2024
146 posts
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DT19
That would be a big weekend with either of those runs on their own. XC you will be able to control a bit more as the ground will be hard so you arent slogging through mud. For me though, sunday needs to be at most 20m at easy pace at most. I assume the course will be some 8-9m so it's a big xc event and you will be out of practice with them so it'll come harder than if it were in March. |
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Sep 2024
12:43pm, 12 Sep 2024
17,784 posts
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jda
Certainly if the XC is as long as that, then just do a steady long run on the Sunday, maybe switch the MP session to another weekend. No real point doing some random small chunks of MP, the whole point (IMO) is to test resilience over a longer time.
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Sep 2024
12:46pm, 12 Sep 2024
46,085 posts
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SPR
National XC is 12km.
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Sep 2024
12:57pm, 12 Sep 2024
149 posts
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DT19
7.5m ish then. That's a fair effort. When I do a leg at the rd relays, which at most us 5.5m then Sunday will be 20m easy at most. Of course we are all different, that's just my way. |
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