The sub 3.30 marathon thread
190 watchers
8 Mar
5:47pm, 8 Mar 2024
856 posts
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solo
Scarlett Johansen, obvs. We take our inspiration from a wide range of sources in here😎 That made me smile 😊 Yes, does sound as something was a miss Hills of Death (HOD) Frustrating all the same. |
8 Mar
7:07pm, 8 Mar 2024
2,258 posts
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auburnette
My HR zones are close together too, marathon avg for me around 161-165, half 166-170. In training MP feels like a proper tempo run but on race day I do notice a difference in my breathing/ventilatory thresholds. HMP always feels like a push pace from the outset where MP feels kind of cruisey (tho possible I could have run harder especially in my last marathon). I've only run one undulating marathon though so don't know how I'd fare on hills. Re power I don't use Stryd but my husband has a spare faulty unit that they replaced for him (it works, but the battery runs down much faster than it should) - tempted to try it but not sure if I'd get obsessed with the power reading at the expense of listening to my body! Excited to see your marathon attempt Solo - very promising signs and you are surely due a great run after all the last minute illnesses!! |
8 Mar
7:34pm, 8 Mar 2024
4,056 posts
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tipsku
Thank you for your comment, auburnette. I thought that I was an outlier with very little difference in HR between a half and a full so it's nice to see I'm not the only one. In many videos, Z3 is described as MP and my Garmin training plan also had Z3 runs as MP runs. Meanwhile, I'm running a marathon solidly in the bottom half of Z4 and those runs didn't really prepare me well for the marathon race. I also agree with your feelings about those paces. HM pace always feels harder from the start but I manage to hang on to it until the end while MP is a comfortably hard cruise. In the race, I tend to be a bit higher than in training. I would train 161-165 but adrenaline on race day drives it up a bit more without feeling any different. I'm still breathing a 3/3 rhythm. Power is just another way to avoid going out too hard or overcooking the hills - I wouldn't try to maintain an arbitrary number if it doesn't feel right on the day. HR reacts to an increase in effort with some lag while power is more immediate. That's why I chose to have a glance at that when running up a hill instead of HR. I've been binge watching more of that Dr Will O'Connor channel - very informative. I've been doing most of what he says but there are a couple of things I might tweak in future marathon attempts. So thanks a lot for sharing, Mark J. |
9 Mar
12:34am, 9 Mar 2024
1,914 posts
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Mark J 🇳🇿
Weekend long run, done. 34k Long Run inc. 8k @MP, 2K Tempo. Couple of aims for today's run. Tweak my cadence down for MP to 174 from an original 176 and tempo down from 181 to 179. Mainly to see if the lower range base endurance training is paying off. Certainly seems to have worked for MP. The obvious goal here is to be able to reduce cadence and therefore, potentially HR to enable running longer, easier. Secondly, I tested out some new GU caffeine gels but only later in the run, just in case they didn't sit well. Certainly made my stomach gurgley but on the whole good. Post run: think I'll only take 2 during the race, rather than the 3 I had today. No need for graphics here 😂. Psychology, I needed that after the 34k one that really hurt a couple of weeks ago. This was a good run for me. I felt really comfortable right through the easy reps, into to the MP rep. Certainly felt at my peak for the tempo reps (not at the speed I was aiming for sure to bring slightly hilly) but then kind of cruised home, feeling good. I generally enjoyed that one 🏃😁👍👌 and it was a beautiful morning, with the temperature being spot on. |
9 Mar
6:43am, 9 Mar 2024
2,542 posts
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SailorSteve
That sounds like a long run that we all seek Mark Jingle All The Way, J 🇳🇿, splendid stuff in every aspect. You’ll glow all day now! I ‘like’ the GU caffeine gels too (salted caramel was my weapon of choice); although I now use the SIS double espresso as my caffeine gel option, as I find them easier to consume without water, if necessary. Rest day for me. |
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9 Mar
10:30am, 9 Mar 2024
857 posts
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solo
Likewise auburnette after your very impressive last marathon! Great run thereMark Jingle All The Way, J 🇳🇿 a confidence booster 😊 I have a few easy miles before my 10k tomorrow. |
9 Mar
10:36am, 9 Mar 2024
7,418 posts
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Oscar the Grouch
90 minutes of wet trails today and 3 hours of road tomorrow morning for me. Keep doing the work, team. 
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9 Mar
12:06pm, 9 Mar 2024
2,259 posts
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auburnette
Lovely running all.
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10 Mar
4:01pm, 10 Mar 2024
2,260 posts
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auburnette
Progressive 20 miler with 2 X 2 miles MP banked today, whole run average came out a touch fast at 8:30 pace but it was rather cold and rainy meaning I didn't want to spend longer outside than necessary 😳 was pretty heartened by it overall as although running quite a bit faster than I usually do my easy pace, had no real HR drift in the first 10 miles before I started to speed up. Pace ended up very close to HMP in the 2 X 2 miles (probably could have got to HMP) so overall very heartening as I've found long runs with an effort component in the back third of the run quite difficult in the past. Next weekend also has 20 with quality in it so focus will be on recovering well! |
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10 Mar
6:11pm, 10 Mar 2024
4,065 posts
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tipsku
Great running, auburnette, that sounds really good! Recover well for another one. I've just finished another 50 mile week, raced a fast 7k yesterday and did an easy 15 miler with a friend today. I was first entertaining the idea of doing the 15 mi with 12 mi at MP that the P&D had but my hamstrings were not enthusiastic about it. After the race, they were a bit tight and I didn't want to push it. So I stuck to easy pace, had a lovely run with my friend who is training for a half and wanted to get her first 20k of the campaign in. I'll try to do a 30+ km run next week but since I'm racing a 10k the day before, I'll have to see how the legs are on Sunday. I didn't do my regular yoga programme after the race yesterday because I went out and that probably contributed to the tight hammies. I have to focus on that next week. |
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