The sub 3.30 marathon thread
2 lurkers |
190 watchers
Feb 2024
6:10pm, 5 Feb 2024
7,204 posts
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Oscar the Grouch
Oh, I say... I tend to try to keep the volume but don't always keep all the speed sessions. |
Feb 2024
9:08pm, 5 Feb 2024
2,214 posts
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auburnette
Hills of Death (HOD) yes particularly any hard tempo of longer than 5/6 miles, I really think these are key alongside the volume and the long runs and I definitely wouldn't want to skip them. I think you could skip all of the vo2 max type intervals and if you'd done good tempo runs it would make little difference. I usually race a half marathon as part of the build if there's one at a suitable point which feels like it adds something. I think Pfitzinger specifies 15k-HMP for tempo sessions, so a bit faster and more uncomfortable than the marathon pace work. |
Feb 2024
10:20pm, 5 Feb 2024
4,808 posts
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clare1976
Mark J 🇳🇿 that's about it - as little or as much as you want tbh. Basically being active on the thread, maintaining the sidebar with attempts and results if that's wanted.
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Feb 2024
10:54pm, 5 Feb 2024
1,821 posts
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Mark J
clare1976 sweet. Send the Lord an email and I'll pick it up for this year, at least.
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Feb 2024
11:14pm, 5 Feb 2024
3,901 posts
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tipsku
I agree with you, Oscar and auburnette. I try to keep the volume and the LRs plus the MP work and the tempo sessions but I'm happy to skip the VO2 max workouts if my legs don't feel like running really fast. The tune up races in the plan usually serve in that capacity so I don't need to do them all. Welcome as thread admin, Mark J. Thank you for taking over. I'm not 100% certain at this point whether or not I should declare a sub 3:30 attempt in Leipzig on 21st April. I'll do 4-6 more weeks of training before I make that call. Today, I did my first longer run (longer than a half) since Athens Marathon in November. I've run 5 halfs since then, 2 at the end of November, 1 in December and 2 in January. The cold in January threw a spanner in the wheels and I missed 2 weeks of training but I'm back at it. I ran a nice 25k LR with 11k at MP towards the end, despite having to deal with 35 mph winds. At least it was dry unlike yesterday. |
Feb 2024
11:20pm, 5 Feb 2024
36,971 posts
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Hills of Death (HOD)
Yes I agree I need to do more tempo I started last week and I’m doing one tomorrow can’t quite do the full 5 miles possible but I will do it as part of the run. Some idiot at my club (that’s never run a marathon) questioned why I wasn’t doing intervals. I said well if I do that my legs are trashed for the weds and Thursdays runs. He said well his friend did a sub 4 on 3 runs one interval, one long, one short. I said well that’s not enough, well she got her goal. I think she was capable of a lot more prick |
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Feb 2024
4:20am, 6 Feb 2024
7,205 posts
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Oscar the Grouch
Sat on the fence, HoD  Thanks, Mark for stepping forward and thanks to Clare for being our admin for as long as I can remember! |
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Feb 2024
10:20am, 6 Feb 2024
36,972 posts
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Hills of Death (HOD)
Out of interest how does everyone do their long runs the early ones are like MP plus 60 secs. Then like Sunday I do MP plus 45 secs changing to MP plus 15 secs finishing on MP
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Feb 2024
11:06am, 6 Feb 2024
3,904 posts
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tipsku
I'm on the slower side here. My easy long runs are 90 seconds or even slower than MP (9:30-10:00 pace for a 8:00 MP) as I try to stay on the lower half of my Z2. These LRs don't take long to recover from and I'm ready for another quality session soon. When I do mixed pace LRs, I have a steady part of about MP +30-45 s to transition to MP. I feel those linger in the legs for longer. Yesterday was good example. I started out easy, ran some km steady with a rucksack, had a very easy 5k with the beginners, ran home with the rucksack at steady pace and then tried to get as close to MP as I could in those conditions. Getting a stitch made me drop to steady at the end. I think I have to practice breathing hard more 😌 a few longer tempo sessions will help. |
Feb 2024
11:22am, 6 Feb 2024
11,149 posts
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Fenland Flier
Using P&D mp +20% for the first half and mp +10% for the second half of a long run. Mp runs at mp or as close as. Thanks to Clare for running the thread and to Mark for taking over. |
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