The Sub 3:15 Marathon Thread
334 watchers
Jun 2022
9:14am, 12 Jun 2022
852 posts
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njosmith
So I ended up following the plan rather than anything funky. Pretty happy with 12 miles at 4:33km/min pace half of which was into a pretty strong cold wind. (apologies for the mixed measures.) Session overview  |
Jun 2022
9:34am, 12 Jun 2022
18,044 posts
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larkim
Nice!
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Jun 2022
4:57pm, 12 Jun 2022
902 posts
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Rog T
nice one njosmith! looks really good. Heart rate staying as even as your pacing too. Good confidence booster.
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Jun 2022
5:38pm, 12 Jun 2022
1,066 posts
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riggys99
Nice running njosmith
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Jun 2022
8:26am, 13 Jun 2022
18,047 posts
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larkim
I knew not running for 2 weeks wouldn't really help with training, but my oh my!! I've not been that diligent with running since the Manchester marathon, but my final MLR before Mcr was about 7m50 pace and 135bpm. Yesterday tried to get back on the horse with a 10m run where I averaged 8m30 and 159bpm!!! Heat and wind didn't help, but that's appalling! |
Jun 2022
8:35am, 13 Jun 2022
42,613 posts
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HappyG(rrr)
It's a great measure though larks, completely objective. And similarly, it would only take you a few weeks of consistent training to get you back.  G
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Jun 2022
8:46am, 13 Jun 2022
18,049 posts
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larkim
I'm hoping it is an outlier tbh; I really shouldn't have been at that poor level of effort - it was warm, it was mid afternoon and I've been eating too much (though weight pretty flat) but I would have expected mid 140s HR at worst. I do trust the HR though, so it's possible I'm a bit under the weather or work stress getting in the way. If I get some cooler weather tonight I'll see what a gentle 5 miler brings. |
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Jun 2022
8:30am, 17 Jun 2022
18,080 posts
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larkim
Turned HR / heat into a game last night - how slow did I have to go to keep it under 140bpm for an hour+ run. Slower than I'd expected, turns out to be the answer. Bearing in mind my usual easy pace is 8:00-8:20 per mile, I had to average 9:30 to keep a lid on things. Not complaining really, it was a pleasant enough 1h25mins and I wasn't a wet soggy mess when I got in. |
Jun 2022
10:44am, 20 Jun 2022
1,814 posts
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Big_G
Not sure if anyone here watches any of the ShoeTubers, but Kofuzi released this for his 5th attempt at a sub-3. He records his races and, even though I obviously don’t know the guy, I was willing him on and the conversations he was having with himself resonated quite a lot. |
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Jun 2022
12:42pm, 20 Jun 2022
18,099 posts
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larkim
Appalling fitness drop off continues apace, even in cooler weather. Pretty amazing that 10 weeks ago I was close to my best ever, even 3 weeks ago I was comfortably running 72+ WAVA parkruns off a 16min tempo session warm up. Legs feel dreadful, HR is through the roof, motivation pretty low, and my general aversion to running in the heat isn't helping either. Just posting this for a moan really, I know I just need to knuckle down back into something structured, but it is annoying how a couple of weeks off due to work getting in the way stuffs can so quickly be translated into making running a chore; suspect it's an age thing too. I've got 5 weekends before I turn 50 so would love to knock out a 75%+ WAVA to get my highest ever fetch standard. At least there's an aim there... |
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