The Sub 3:15 Marathon Thread
333 watchers
Oct 2017
9:56am, 10 Oct 2017
27,623 posts
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HappyG(rrr)
Agree, a great read. Love the fact that he does almost as much stats analysis as ptb and Bazo!  Fantastic performance. G
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Oct 2017
9:59am, 10 Oct 2017
27,624 posts
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HappyG(rrr)
So, Gus, Steve up next, then CW, John Bach at Snowdonia (ouch!) and ptb and BS at Dublin. Quick check from Chestererers - would you agree with winner Lloyd Biddell, that Chester course with its wee hills is worth 1 min (for a 2:2x runner, so 2 mins for 3:xx runners) compared to a flatter course like London? (Yes, I'm clutching at straws!) G
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Oct 2017
10:07am, 10 Oct 2017
3,007 posts
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larkim
Whilst I can't compare courses, obviously, what was apparent to me, particularly in the second half, was that any sharp-ish descent resulted in either no improvement in pace, or potentially even a slower section, and that (self evidently) any incline resulted in a decline in pace.
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Oct 2017
10:14am, 10 Oct 2017
3,008 posts
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larkim
True to my philosophies, I've now added the official P&D recovery plan into my training log, and created it as a shared plan available to all!
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Oct 2017
10:44am, 10 Oct 2017
647 posts
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SailorSteve
Yep, thoroughly looking forward to it HappyG. As I said on the 3.30 thread, my approach is probably the antithesis of the "#breaking2esque" and wonderfully successful Chester campaign of the good ship Larkim. Not quite turning up in old green flash and cut-off denims but it feels like it! As always, I will not be wearing a watch. I'm here because I ran a PB 3.19.xx on a windy day in Kent last November. I believe I can go a bit quicker but don't know how much. It's the first Birmingham marathon for about 30 years and I don't know the course. I've put a lot of miles in, including 8 runs of around 20 in the last couple of months. Two weekends ago I ran/walked 62 miles in 24 hours in a charity event. I am injury-free but I am 56. I am hoping for a PB and 3.15 seems like a good target in my circumstances. I love the mental challenge of running when it is tough. I can't wait. |
Oct 2017
10:47am, 10 Oct 2017
11,964 posts
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Bazoaxe
HG, I am not entirely sure as you do benefit from downs on the way out of Chester, but you do need something in hand for the last 4 miles or so which are more up than down and in part it evens out. If I compare Sunday with my 3:00:27 PB at Edinburgh then I see that my pace dropped a bit and so did my HR on Sunday towards the end and so on the flatter finish I had a bit more. I would say that there is a 1 min but not as much as 2 min difference - i.e. I am not claiming I could have gone sub 3, but I could have gone a bit faster on a flatter finish. Also need to factor in that when I knew sub 3 wasn't on, I didn't absolutely push myself and settled for a 3:01 high/3:02. If I had really wanted to, I probably could have cut c 30 seconds off the time.
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Oct 2017
10:57am, 10 Oct 2017
11,852 posts
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Chrisull
larkim - you do need to constantly push on a downhill to increase pace... but your heart rate will fall away (to some extent), so you can afford to do this. It's why runners on the Eden Half and full marathon will run a sub 6 first mile. If you run it at 7.30 then it's almost like giving a minute and a half away in time. The only argument is, extra wear and tear on legs, but for a mile I'd argue it's barely a factor. G - disappointed I'm not included in your stats analysers. I've got one blog where I compare three marathons from previous years side by side! Anyway I have been at the stats I'm sure you will be all glad to hear. With no marathon on the horizon, I did my first marathon pace run this year - 10 miles, with HRM to see where I was. It was pouring with rain, the road was flooded in places. Managed 1.14.01 - 10.05 at 7.22 pace. Felt hard, but my legs rather than my heart/lungs felt more of an issue (as you might expect with no mara training in them). Had to stop as water made my laces undo, but apart from that it was a straight run thru. So despite doing two marathons last year (and the needed miles), those are my best stats for over two years, and the avg HR at 155 (max on run of 160) Hr max assumed to be 176, leaves me at 88% HR, which would be admittedly borderline high for a sub 3.15 attempt, but in the round ballpark, and I'd hope they'd improve in a high mileage program. So maybe the sub 3.15 dream starts resurrecting itself again, with strength training as the missing magic extra (and dog walking as cross training too) I think spring 18 is too early, but I fancy a crack next October, at the Birmingham (assuming it gets repeated after this year!) |
Oct 2017
11:05am, 10 Oct 2017
11,028 posts
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paul a
I saw SS Run his 3:19 in very strong winds last year and 3:15 is well within his grasp. Just wish you would wear a watch.
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Oct 2017
11:06am, 10 Oct 2017
1,163 posts
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Uyuni
That's the spirit Steve! You certainly have been putting the mileage in and if conditions on the day are better than they were for your seaside 3:19, which they probably will be then you're in a good place for a crack at 3:15. Best of luck, and likewise Gus |
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Oct 2017
11:08am, 10 Oct 2017
11,853 posts
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Chrisull
Fenners - actually yes, hadn't thought of doing that until reading the blog, great point on doing splits in km. Much easier to calculate, 4 minute 30 is about 7 min 15 seconds a mile, and 4 minutes 35 is 7 minutes 23 pace. In fact 13 km per hour is almost perfect sub 3.15 pace. Table of paces here: ha.rley.org As I see it: Plus sides, you see drift more instantly (sometimes a mile is too late, you can lose half a minute without warning). Downside, Garmin's are more jumpy at km pace, so you might think you've suddenly slowed when actually the satellite signal is being unreliable. |
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