The Sub 3:15 Marathon Thread
1 lurker |
333 watchers
Nov 2023
11:29am, 19 Nov 2023
25,922 posts
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Bazoaxe
Interesting stuff Larkim and something I would have liked to have done maybe 10 years back. No point now sadly I have had my bike fixed and so that’s my new thing. Nearly 40 miles over the last two days and my dear end tells me it’s not used to a bike seat 
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Nov 2023
12:03pm, 19 Nov 2023
15,924 posts
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jda
My garmin says my VO2 max is about 60 (plus or minus a couple depending how much training I've been doing). I think it's a good 10 points too high but the trend does track my training to a modest degree. The watch also estimates my power output and I know that's complete bollocks. 2h at 390W today on the treadmill Mind you the treadmill also estimated my power, at just over 400W. If only! (my threshold on high quality calibrated cycle trainers is about 300-340W depending on fitness level. 400W+ is the sort of thing olympic athletes do.) |
Nov 2023
12:41pm, 19 Nov 2023
3,181 posts
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Bowman 🇸🇪
Although, there is no standard for measuring W for running. So every one, garmin stryd polar and so on has their own way of measuring it. On a bike though, its much easier to figure out the power generated. Also it might not be ally that wrong for you since apparently running is more efficient and generates more W than cycling. support.garmin.com |
Nov 2023
12:54pm, 19 Nov 2023
3,536 posts
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tipsku
Interesting results, larkim. You have amazing cardiovascular potential. I'm one of those people with higher lab numbers, too. Garmin gives me 52 based on my training, the lab tests gave me 56.8 and 56.7 on the bike and the treadmill. I was surprised that it didn't matter which mode of exercise was used. I don't bike a lot so I expected to be able to push myself harder on the treadmill. The highest value also happened 2 minutes before I tapped out. So it's not that much how hard you can push yourself but when you are most efficient at using oxygen. In terms of actual racing capacity, I'm at 46.4, according to the vdot calculator. I think working on strength and hip flexibility will help me to increase stride length to be faster. I'm already racing at a fast cadence, 188 for the last half marathon I ran, so I don't think I can improve a lot there. Stride length was 1.14 m at a height of 1.62 m. Maybe I can add 10 cm there with training. That would give me 18.8 m extra distance per minute or 1128 m per hour. That would mean a significant increase in pace by about 35 seconds per mile or going from a 1:38 half to a 1:30. |
Nov 2023
1:00pm, 19 Nov 2023
48,524 posts
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HappyG(rrr)
You need to sit and watch some cricket Bazo, rest your dear end! G
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Nov 2023
1:02pm, 19 Nov 2023
48,525 posts
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HappyG(rrr)
I didn't realise increasing stride length was a thing you could target - I thought it would be an accidental consequence of general improvements during harder training? The flip side, but same argument from me, would be cadence. You don't actively train either? G
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Nov 2023
1:02pm, 19 Nov 2023
25,930 posts
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Bazoaxe
Lol. Cricket is exciting
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Nov 2023
1:03pm, 19 Nov 2023
3,532 posts
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STOOSH
Cricket would certainly get me out the door... No time for that nonsense 😉
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Nov 2023
1:18pm, 19 Nov 2023
3,537 posts
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tipsku
As far as I understand it, I need to be able to push harder off the ground to achieve more airtime for each side and also more hip extension to lengthen my stride. So I'm going to focus on increasing leg strength and I'll work on my crappy hip mobility. This has been my problem for ages. I broke my pelvis when I was 13 and I have a tilted pelvis due to a difference in leg length of 1 cm between right and left. So the muscles in the pelvic region are always a bit unbalanced because of it. I'm wearing insoles/heel cushions on the left to even things out a bit. The more I do exercises for hip mobility and stability, the better it gets, but it's an ongoing process and I can't leave it unattended or I get back to the unbalanced state very quickly. Biomechanics have always been the limiter for me when it comes to fast running. I just don't have a good basis to start from but this doesn't stop me from trying. |
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Nov 2023
1:23pm, 19 Nov 2023
3,538 posts
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tipsku
When it comes to cadence, you can train the neuromuscular ability with strides and sprints. I can hit 220 SPM for short bouts but that is unsustainable for longer runs. I used to run with music at a specific BPM on the treadmill to get used to a faster cadence on longer runs. I was aiming for progressively faster BPM, 175 to 180 to 185. I did that back in 2012-2015 when I still had a gym membership and now it's hardwired into my system. |
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