The sub 3.30 marathon thread
1 lurker |
188 watchers
Feb 2023
3:24pm, 23 Feb 2023
20,328 posts
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larkim
True, true DTD. I can say though that I've applied that "road block" type approach successfully on a couple of occasions and it's worked very effectively. I did it for my first marathon particularly because I was really concerned about going off too fast and it really allowed me to switch off and just cruise along for a good 30 minutes at the start, once I'd satisfied myself that they were pacing things fine. It just helps with that "I was targetting 8:00 per mile, but 7:40 has felt fine for the first 3 miles and I can always back off later" situation where you cross the line averaging 8:10 having struggled to slow down until it was too late! |
Feb 2023
5:14pm, 23 Feb 2023
2,331 posts
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SailorSteve
I’m with Dill. Much prefer races without pacers. You’ve put the work in and done the training: take responsibility for your day💪
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Feb 2023
6:27pm, 23 Feb 2023
2,504 posts
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tipsku
Yes, DTD, I prefer races without pacers because I had mixed experiences with pacers. In Manchester, the 3:45 pacers set off at 8:20 pace which was 15 seconds too fast, 8:35 is the target pace for a 3:45 finish. I let them go after the first miles and ran my own race. I prefer running even or slightly negative splits so I don't buy into the 'time in the bank' strategy that they were doing. In my PB race, Abingdon 2015, I ran the first half in 1:46:45 and the second half in 1:46:15 for a 3:33:00. I'm confident I can ignore the people around me but if I know the pacers, they may want to egg me on to run with them. Maybe I go into hiding in pen B 
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Mar 2023
7:15pm, 5 Mar 2023
2,624 posts
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tipsku
Last weekend, I did a confidence building 16.5 mi LR with 13.1 at MP, turned out to be 1:45:37 so just about on target. It felt really comfortable, HR was where it should be for the effort and I felt like I could have easily run another 6-7 miles with the extra gel I carried. I didn't do it because I didn't want to rack up that much recovery time. Probably the most comfortable half in 1:45 I've ever run. Saturday, I raced a hilly 3.8 mile race, 53 seconds faster than last year, very happy with that. I ran to the race and back for 8 miles in total. Today, an 18 miler with 5x 400m cruise intervals with 600 easy in between from 20k (12.5 mi) onwards. I managed something between 10k and HM pace for those. Legs were heavy from the race so I got a bit of that marathon feeling in the quads after the faster bouts and I had to dig deep to keep my normal easy pace until the end. Still, running faster than race pace 2 hours into the run felt satisfying. 26.2 miles combined for the weekend, very happy with that. I think I'm in good shape for a sub 3:30. I just have to stay healthy and not overcook things too soon. I want to peak at the right time |
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Mar 2023
9:50am, 6 Mar 2023
2,336 posts
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SailorSteve
Sounds like you’re right on track tipsku. Excellent work. And with the recovery and repair that will come during a taper, it’s looking good. |
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Mar 2023
2:50pm, 6 Mar 2023
2,634 posts
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tipsku
Thanks SailorSteve. I have another 4 weeks ahead of me before I get to the taper. Until then, I hope I can stress my body in the right way so that I am recovered for the next quality session 2-3 days later. I'm flexible with the P&D; it wanted me to run 20 miles easy on Sunday but I went for a slightly shorter run but with quality at the end. I wanted to test running fast on tired legs. Today, I have a bit of DOMS so I'm not sure if I'll do the intervals at 5k pace tomorrow or if I swap the session with the Wednesday long run. I judge what I'm ready to do day by day. Overall, I'm really happy with the P&D. |
Mar 2023
4:14pm, 20 Mar 2023
5,844 posts
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Oscar the Grouch
Good confidence builder today. Quite a lumpy run and a decent pace without pushing too hard.  |
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Mar 2023
8:12am, 21 Mar 2023
2,340 posts
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SailorSteve
Nice one Oscar. Looks like it’s coming together💪 I’m reaching the “top of the training block mountain” too. I really enjoy this part of the process and look forward to the taper with real excitement. |
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Mar 2023
8:14am, 21 Mar 2023
5,848 posts
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Oscar the Grouch
Thanks, Steve. A couple of weeks left and then taper time. Always a bit of a relief for me, truth be told! But I do really like the training blocks.
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Apr 2023
1:45pm, 3 Apr 2023
1,310 posts
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ptr_rnr
First marathon of the year complete. Not a Sub 3:30 attempt though, the route was largely off-road and had in excess of 600m elevation gain. I was pretty much just doing it for fun.  For in-depth thoughts and analysis, go have a read of my blog post: fetcheveryone.com/blog/109247 |
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