The Sub 3:15 Marathon Thread
1 lurker |
334 watchers
Jan 2023
2:41pm, 17 Jan 2023
20,023 posts
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larkim
I'm definitely no fan of the LR = x% of total mileage thing. Seems very arbitrary. Same with the "don't increase mileage by more than 10% a week". There's definitely some logic in "don't just focus on the LR and do too little" and "don't suddenly increase mileage too much" but the figures around both of those rules of thumb seem unhelpful for those of us in the 30-60mpw range. That said, who knows really? Maybe if I did religiously follow Hanson I'd be a sub 3 runner. As ever, I'm just happy enough that I "enjoy" the P&D structure, I seem to get on OK with extending LR, and the results at the end of the days I've been entirely satisfied with. So I don't care beyond that! |
Jan 2023
2:42pm, 17 Jan 2023
1,623 posts
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riggys99
I think the long runs (including MP runs) and tempo type runs are the most important part of marathon training. I would say that ideally speed work should be the priority between marathon plans and just maintenance work during. Not done that yet myself but …
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Jan 2023
2:44pm, 17 Jan 2023
18,098 posts
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KinkyS
When I was training properly I used to go for five runs totalling at least 100 miles - so 18, 19, 20, 21, 22 for example - rather than 5x20 mile. I do concede that my marathon training was non-conventional though, in that I also considered 40, 30, 12, 10, 8 as a suitable long run program. Most people can already run at MP easily but the distance is a challenge whereas I came at it from the other end - the distance is of no consequence but can I run that fast?! |
Jan 2023
3:11pm, 17 Jan 2023
2,160 posts
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tipsku
I second that, KinkyS. I ran my first marathon with 1 single long run of 22.5, a half and 11 miles under my belt - I only started training 10 weeks before and logged about 130 miles in the build-up (13 on average per week, some weeks only 5, other weeks 30+, so no real plan). I came from distance hiking, 5-7 hours on my feet on the weekends, so I knew I could do the time on my feet, just how fast I was going to be was questionable. I was hoping for under 5 hours but managed a 4:33 in Athens and I was happy with that, given how low my running mileage was. I also did my first Snowdonia marathon a year later with only 10-12 mile long runs because I couldn't run for longer than 2 hours in the build-up. I still got round in 4:44 and ran the final hill. As long as I don't push the pace, I'm happy to plod 26.2 miles with any kind of training. Once I want a specific time, I have to look at how I'm going to survive the distance at that pace. The distance isn't the challenge, it's running it at a relatively fast pace. |
Jan 2023
9:03pm, 17 Jan 2023
365 posts
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Forrest Jooligan
Great table Windsor Wool Interesting to see how closely your times & predictions aligned once the mileage increased. Your average pace is pretty sharp. My best run of form came from running c.80 mpw averaging 8:30 pace but racing parkrun (usually 18:xx or 19:xx) every weekend + I raced a 10M & an 8M (pb) in January, 3 halves in February including my HM PB of 1:24; a 20M(pb) (my first 20 of the campaign), a trail half (course pb) & another 10M(pb) in March. I did a 22 & 2 more 20s in training before VLM on April 22nd & died in the heat unfortunately. |
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Jan 2023
9:22pm, 17 Jan 2023
366 posts
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Forrest Jooligan
Although I didn’t do many 20 milers I ran a 15-16 miler every Wednesday & was usually commuting 8.5M each way on Tuesdays & Thursdays. I peaked a month out at 114 miles!
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Jan 2023
12:26pm, 21 Jan 2023
5,710 posts
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Windsor Wool
Have been looking forward to racing tomorrow, 1st time in ages and was hoping it’d be a decent marker of where I am. The cold forecast has been extending all week though to the point where it now looks like tomorrow morning it’ll be -5c on the start line. I’m not sure it’s going to be the perfect kit test event for an April marathon!! Hope others are ticking along ok. |
Jan 2023
12:42pm, 21 Jan 2023
24,303 posts
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Bazoaxe
I saw a car this morning with the plate ST04 OSH. Didn’t see who was driving it though. Bitterly cold here for running still and I canned any speedwork this week as it was and still is icy in parts. I have half a plan to do the Edinburgh half marathon in May. |
Jan 2023
1:15pm, 21 Jan 2023
14,132 posts
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jda
Hope you aren't iced off WW. Lots of parkruns cancelled today, though open roads may be a better bet than park paths.
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Jan 2023
1:21pm, 21 Jan 2023
24,306 posts
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Bazoaxe
I was puzzling over the state of some paths. Many around here have been treated and are fine I ran along the canal path today which was untreated. Mostly it was fine, but some sections were not fine and it wasn’t clear why. Sometimes it’s clear that areas in the shade might not thaw, but also might get protection from freezing. The canal itself was iced over, but one weirdo was fishing under a bridge where there was no ice. I’ve no idea if the fish would head for that area or not |
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