The Sub 3:15 Marathon Thread
5 lurkers |
333 watchers
Aug 2019
8:58am, 19 Aug 2019
4,985 posts
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jda
Oops sorry Sjjh, bang goes that theory then 
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Aug 2019
11:47am, 19 Aug 2019
8,326 posts
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larkim
One swallow etc etc, but ran a fairly comparable 20m run on the same route (though reversed) this weekend and compared to the run there early in June. Very flat, and similar overall temp and wind I think, along the Greenway in Chester and then the Dee estuary. I set the watch to lap only 5m intervals so I didn't obsess about each mile's pace, and targetted about 8:30 for 5m, 8:10 for 5-10m, 7:50 for 10-15m and left the final 5 tbc, with the hope that I could maintain the 10-15m pace comfortably. Not quite the same strategy as in June, but the outputs in relation to aerobic status / HR seem quite good, the last 5 particularly so. June 0-5m - 8:17 - 1110 beats per mile 5-10m - 8:10 - 1142 beats per mile 10-15 - 7:41 - 1161 beats per mile 15-20 - 7:45 - 1233 beats per mile August 0-5m - 8:29 - 1077 beats per mile 5-10m - 8:08 - 1090 beats per mile 10-15 - 7:43 - 1112 beats per mile 15-20 - 7:34 - 1151 beats per mile Pretty pleased to be able to knock that out after the holidays, and even more surprised that my weight hasn't gone up over the hols, despite plenty of crisps / pies / snacks on the beach, eating out a few times and couple of very generously sized cooked breakfasts on rainy days, all offset by a reduced level of mileage (32m and 40m in each week). Just less than 7 weeks to Chester, so only 5 real weeks to make much of a difference. Not sure I'm going to be able to persuade Tanda to calc too optimistically in the 3:06 range I want to be in, but that's where the ambition remains. |
Aug 2019
12:57pm, 19 Aug 2019
15,112 posts
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Bazoaxe
That’s a fine run and compares well to June. Don’t worry about Tanda. It wouldn’t have predicted my 3:02.
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Aug 2019
1:04pm, 19 Aug 2019
8,327 posts
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larkim
I quite enjoy giving myself something "interesting" to do when running to force myself into certain paces, so chunking that into a progressive 5m set of efforts was a good way to motivate myself. I think long runs at a proper easy pace were easier when I did them for the off road ultra. I seem to also remember someone (Gobi?) strongly advocating progressive long runs, and I did try one once before but was over-ambitious with the pace creep. I did try to limit the final 10 miles pace to around MLR pace (7:50 in my plan), but didn't execute that bit quite as well as I'd have liked - I hit 7:4X for the first of the final half, but couldn't quite bring myself to drop the pace down into the 7:50s to bring the average down. |
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Aug 2019
1:13pm, 19 Aug 2019
15,113 posts
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Bazoaxe
It’s funny. I struggled last week on my 22 miler to get down under 8s for the last five miles whereas yesterday with mp and just 18 the pace was easier to find. I think a lot of it is mental. On s seiarate note just remembered a Calum Hawkins run appeared in my Strava. I need to go and look. I must have followed him sometime but he doesn’t often upload. 24 miles on 2:15 I think. |
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Aug 2019
1:14pm, 19 Aug 2019
15,114 posts
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Bazoaxe
Looks like 16 mp (sub 5s) sandwiched by four easy either side. And a 9:15 mile in there.
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Aug 2019
3:07pm, 19 Aug 2019
377 posts
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Sjjh
The splits breakdown looks like 8 mile (short rec) 1 mile (short rec) 4 miles (short rec) 1mile (short rec) 2 miles. I fancy trying larkims progressive splits run, got a 20 miler planned on Friday after work. |
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Aug 2019
3:39pm, 19 Aug 2019
8,329 posts
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larkim
I tried to find the source of that 5m chunk long run, and the closest I got was FR quoting something (c) the dark lord (for which I assume Gobi!) here fetcheveryone.com/viewtopic.php?id=3235&page=358 5 miles @ MP + 60-90( time to get loose so start close to 90 and work down) 5 miles @ MP + 45-60 5 miles @ MP + 30-45 4 miles @ MP 1 mile however you like 1 mile cool down So I got miles 1-15 about right, but under-sold myself on the last few by not hitting MP. |
Aug 2019
3:45pm, 19 Aug 2019
32,215 posts
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HappyG(rrr)
That def looks like a Gobi session! He is the dark lord, indeed! G
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Aug 2019
3:52pm, 19 Aug 2019
8,331 posts
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larkim
I'm loathe to steal his coaching know how and suggest it is applied to someone who isn't being coached by him as that is his professional IP as a coach, but it was easily googled and hopefully I've attributed it appropriately.
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