Try the new version of this page. See Fetch's blog for details of the changes and how to report issues.
Sat 27th Apr 2024 at 3:45pm by Mark J 🇳🇿
Run > Easy
-
Time
35:26
-
Miles 3.86
-
Min/mi 9:11
-
Pacing
64.2%
-
WAVA
54.18
-
Stride(cm)
109
-
Cals
367
-
Watts
210
-
Cadence
160
-
BPM
127
-
%MHR
73.7
-
B/mi 1164
-
Asc(m)
35
-
Hillscore
3
-
Surface
Road
Notes & Comments
21 comments
Pace
| 26% | 74% |
Splits
Close
Does this training entry contain an error?
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.
Click here to report this training entry
Sometimes people forget to stop their GPS before driving home. If you think something like that has happened here, you can ask for this training entry to be reviewed. If the review agrees, the user will be notified and the training entry will be quarantined until sorted. Your report is anonymous.
Click here to report this training entry
Sub 3 for the taking in a near future perhaps, you obviously respond very well to the training, so just keep doing what you did and you are there in no time. Enjoy your post Mara feeling:)
A sub 3. I doubt that's ever on the cards given my age. 12 minutes is a huge ask. But never say never, I guess.
12 minutes, less than 30 seconds a mile or 18 seconds a km.
It is a lot to knock off but as Bowman said you responded well to the training.
Oh now look, you've got me thinking it might be possible. Bugger!!!
Never say never.
Of course it’s possible Mark, yes it’s a few seconds per km now, but that will shave off steadily if you keep at it. If you just crush your planned 3:30 with one marathon block. Imagine what you will do after two or three of them..
I started out trying to se if it was possible to run sub 4h, and I doesn’t really respond well to training or have any kind of genetic talent for running unfortunately,
I appreciate your votes of confidence.
I did sub 3.30 off up to 55 mile weeks (only 3) off 5 runs a week, if I had time for more miles I'm sure I could improve on that and tbh I'd love to but arthritis in my hips, time, work and a wife that thinks she already comes 2nd to my running (now only 3 days a week) is problematic to me achieving that.
Yes, it's certainly a significant commitment isn't it? I'm about to lose my job which is an arse because I've had a lot of flexibility to fit lunch runs in with this current one. A new job will likely want more out of me, which is fair enough. I think the treadmill will finally have to get some use of I want to fit in enough running to achieve better than I already have.
Sorry about your job. Sounds like you'll be taking a leaf out of Bowman's book for training then.
And that regime isn’t to bad
But sorry about your job, not a fun situation.
Nice return to running. I felt that way on Thursday, too. My legs were fine but I was tired too didn't do more than 5k.
I'm sorry about your job, I hope your next one isn't more stressful and time consuming.
I also cast a vote of confidence. I'd say that you have some talent for this marathon thing and your training works very well for you. 3:12 is an incredible achievement coming off just one marathon block when your goal was sub 3:30.
(See, Mark, Tipsku sees it too)
I would say strike whilst the irons hot. I feel I missed my chance of sub 3 in 2020 due to a minor global pandemic 😷. Since struggled to get back to feeling close to giving a go
Thank you all, again for your confidence. I am definitely NOT confident but what the heck, let's see what we can do. I'm going to take a bit of a structured 12 month approach to this and re-evaluate as I go. Starting with a 5k Threshold plan to try and get my 5k below 19 minutes or better. But that in itself is a big, big ask. That should tell me what I need to know about the distances going up from there. i.e If I can hit that then a 39 minute 10k is the next target, then a 1:25 half. Those would all be significant PB's based on current times. Let's have a crack and see what happens.
My advancing years are the biggest concern for injury prevention and the ability to still do the required mileage. My bones aren't getting any younger, after all.
Just be careful, and back off when something feels bad. And don’t overdo it, let it take a year of good training. No rush.
Yes, I'm getting better at listening to my body. Mostly
Anecdotal evidence from my dad: he got his ironman PB when he was 55. So it's definitely not too late for you. He did say though that past 60, he could feel that he needed more recovery than before. He couldn't quite hit the same mileage and race times and he became more injury prone. So you probably have a couple of good years ahead of you for getting PBs. Starting with the 5k is a great idea to improve your overall running speed which will then gradually trickle down to the longer distances. That's my plan, too. I'm still dreaming of a sub 20 5k.
And just yes to Bowman's advice. Include some strength and mobility work and prioritise sleep and recovery.
Yes, I try and fit in a few Bodyweight strength sessions each week and a simple daily mobility routine. Works well.