The sub 3.30 marathon thread
190 watchers
7 Feb
5:27pm, 7 Feb 2024
2,225 posts
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auburnette
Interesting that you think the longer segments at MP helped you crack it, tipsku - I am planning a 20 with 14 at MP which I'm sure will feel very difficult! Have already done 11 at MP but it was part of a 13 mile run rather than anything longer. I gave myself an extra rest day yesterday as my left calf felt unusually tight and could feel a bit of pressure on my Achilles. Got a sports massage today and will need another few over the next fortnight I think. The tight spot was still there but physio could not feel any real knot or signs of a calf strain. I just need to be careful with it. Will run later and try and keep my legs very loose. |
7 Feb
9:38pm, 7 Feb 2024
2,503 posts
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SailorSteve
Back to
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7 Feb
9:41pm, 7 Feb 2024
2,504 posts
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SailorSteve
….Mr J’s query about a 1:35 half converting to a 3:30 marathon. My first sub 3:30 (may 2015) was off of the back of a 1:36 half (march 2015). Guwun my son💪 |
7 Feb
11:06pm, 7 Feb 2024
9,537 posts
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Keefy Beefy
If I ever want to feel old, I look at page 1 of this thread to see I started it in 2006. Whelp.
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8 Feb
1:50am, 8 Feb 2024
1,836 posts
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Mark J
If I ever want to feel old, I look at page 1 of this thread to see I started it in 2006. Whelp. |
8 Feb
8:34am, 8 Feb 2024
7,219 posts
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Oscar the Grouch
1st October 2012 I made my first appearance to say this was a long term goal. I think we can safely tick the long term, if not the achievement 😂
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8 Feb
8:58am, 8 Feb 2024
1,839 posts
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Mark J
This IS your year Oscar the Grouch
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8 Feb
9:33am, 8 Feb 2024
7,220 posts
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Oscar the Grouch
Thanks, Mark 
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8 Feb
3:44pm, 8 Feb 2024
3,918 posts
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tipsku
auburnette, yes, I think having more long runs with some portions at MP helped me. I ran a similar overall mileage in the build up to the Goitzsche Marathon in May 2022 but followed a different plan, the Garmin Advanced marathon plan. It didn't have LRs over 2:30 and very little running at MP. It had several double days where I'd run an easy 30-40 min run in the morning and later a quality session. The volume got my cardiovascular system up into the required range as I ran similar times in the 10k races in the build up compared to the 2023 season. However, the muscular endurance was not there. I couldn't hold 8 m/m for the entire distance even though my HR indicated that I should be able to do it. I finished in 3:51:46 after going through 10k in 50:38 so still pretty close to the goal. My hamstrings complained at 18k and I had to shorten my stride which slowed me down. In 2023, I followed the P&D with 6 LRs over 3 hours and substantial portions at MP in some of those runs. I also ran a sub 45 min 10k in the build-up just like in 2022. This time, I felt much stronger though. Cardiovascular fitness was in the same range but my legs were prepared for the beating of 3:30 hours at race pace. I also did more strength training which probably helped as well. Result: 3:29:36, nearly 22 min faster this time. I've got a couple of blogs in the pipeline where I'm going to talk about the LRs and the comparison between two training blocks 2022 and 2023; will probably post them next week or so. |
8 Feb
4:24pm, 8 Feb 2024
36,980 posts
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Hills of Death (HOD)
Take it easy Aub if you have a few days off/easy.
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