The sub 3.30 marathon thread
2 lurkers |
191 watchers
Jan 2012
5:31pm, 15 Jan 2012
17,105 posts
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HappyG(rrr)
Plans like P&D have only 6-7 intervals sessions out of the entire 100 runs or so in an 18 week plan. Those come only in the last block of 5-6 weeks. That would fit with "icing on cake" description. I like the priority summary: Volume, long run, tempo, speed work. I'd add strength (e.g. hills or weights), core (e.g. situps or pilates) and rest! e.g. Volume, long run, rest, tempo, core, strength, speed work. Just to add another way to describe the skinning of the marathon cat! (My credentials are: 3:42 off basic plan, no speed work, bit like an HH Beginner 2? Then 3:12 off P&D but missing the speedwork, then 3:09 with Furman (i.e. all pacey, low volume, long runs at pace, tempos and intervals!), then 3:05 with P&D again, but taking the MP, tempos and intervals a bit more seriously.) You could say that the speed icing gave me 3:05 on the P&D cake of 3:12? So, for me, I do think it matters. It's not about 3:30 or 3:15 or 3:00 or 2:45 tho - it's about how close you are to your best e.g. for me, a 40-something, new to running, prone to injury bloke 3:12 is prob 95% of my way to best, so to squeeze another few % improvement I have to do everyting I can. For Olly (sorry for picking you, you super speedy youngster you!) 3:10 might be 75% and 2:25 is eventual goal, so speedwork kicks in at 2:45 or something. |
Jan 2012
5:41pm, 15 Jan 2012
4 posts
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annamal100
Hi All I'd like to join this group, doing VLM aiming for 3.27 I think - did 3.30.34 in Nice in November although know I had sub-3.30 but made error of following pacesetter who was totally useless and was a few mins behind me I think in the end. What kind of mileage are people running now? I did 14 today; now do parkrun for speedwork and found that helped loads to Nice, definitely. Not sure if anyone out there is looking for people to run with too - I'm in Surbiton, anyone out there in this area too looking for sub 3.30?? Thanks. |
Jan 2012
12:50am, 16 Jan 2012
3,473 posts
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Smout
I just do speedwork cos I like it  Altho I class hills as speed / form work similar to intervals but just able to run less distance for the same effect LOL I think take advantage of your strengths and what you like to keep the enjoyment and give the ooomph to want to do the tough stuff (be that intervals or 20 milers depending on your mindset and body). Hello an welcome annamal. You can see the overall numbers on our training logs (most of us log). Only think I;d ask (esp with no history really to see where you;ve come from) - why limit yourself to 3:27 when you know / believe you are effectively already a sub 3:30-er? I'd be thinking the 3:15 thread with hear as a back up / friendly place to be or at least the next round number an under 3:25? Just my optimistic tuppence worth! Stormer for me today (well... yesterday) - 11 minutes off my 12k PB at NTRIX - 46:58 chip time Was v optimistic for Sub 50 but wow And just finished a 42 mile Monday to Sunday week - never done that in January before. Hoping it's a good mark for consistency earlier in the campaign this year
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Jan 2012
12:58pm, 16 Jan 2012
1,421 posts
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run-forest-run
Brilliant Smout - well done at NTRIX that's a terrific time and a great course that one *Dips back into thread* Did a pb od 3:31 at Abingdon last year and now thinking sub 3:30 may be possible again after a good run at NTRIX yesterday, 51:57 which according to predictors is forecasting a potential of 3:20. Especially as I also ran in the xc on Saturday too. Just need to somehow find the confidence to set off at the pace !! |
Jan 2012
4:35pm, 20 Jan 2012
1,623 posts
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emdee
Anyone doing Gloucester this Sunday? Not sure whether to go for sub-3:30 again or not.. looks like it could be quite windy.
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Jan 2012
9:05pm, 20 Jan 2012
1,432 posts
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run-forest-run
Hi emdee - I'm at Gloucester it wont be a sub 3:30 attempt though for me, planning a steady one I think
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Jan 2012
10:07am, 21 Jan 2012
11,990 posts
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Fenland Runner
If 3:30 is a realistic goal that nice website mcmillanrunning.com suggests that Sundays Folkworth 15 miler should be completed sub-1:55. Report back later Sunday or Monday on progress: 15 Miles 1:54:50 7:40 minute/miles 4:46 minute/kms |
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Jan 2012
11:02am, 21 Jan 2012
2,104 posts
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heebiejeebie
I think 3.30 will be a realistic goal for me in the Autumn, rather than Spring. I'll be using my next half marathon to judge, though.
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Jan 2012
9:56pm, 21 Jan 2012
10,834 posts
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DeeGee
I'm back amongst you after a season of epic failure! Four attempts to get nearer 3.15 ended up as 4 marathons at 3.57! I'm nothing if not consistent. I've set my sights a little lower for this spring and I'll settle for 3.25. My PB from Mablethorpe in 2009 is 3.28. I've selected Hull as the target. So far, things are going OK. I'm feeling confident at the moment. I've got Ferriby 10, Stamford 30k and East Hull 20 in the build up, and I know that I can do McMillan's times for all three events - so fingers crossed. I'm in a debate at the moment with the guys from my club, though, as they're running everything at PMP or faster, including LSRs at 8mm. I'm avoiding them when they go long because I feel that 9-9.30 is a more realistic time for an LSR. Has anyone any wisdom to offer? In the 3.15 thread, they'd be telling me to go faster, but I need the confidence boost of a time that ISN'T 3.57 in Hull, so I'm taking it a bit more conservatively. What do you guys reckon? |
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Jan 2012
6:31am, 22 Jan 2012
1,624 posts
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emdee
I don't think running everything at PMP is very sensible. Run some sessions at MP, but certainly not long runs or easy runs.
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