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Sub 3Hr Marathon

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rhb Feb 2024 2:02pm, 25 Feb 2024 2,152 posts	Quote Pin rhb 9 steady yesterday. Today just over 13 as 3 steady 8 effort (holding around 160ish bpm) 2 steady Given carrying slight fatigue from yesterday splits were OK although not really hitting sub 3 pace: These are my zones so I reckon am in the right effort spot? Still wavering, but if rest of plan goes ok there's no sense in cruising around and wondering what if...
Little Miss Happy Feb 2024 2:17pm, 25 Feb 2024 6,955 posts	Quote Pin Little Miss Happy Fingers crossed - and compression tights on. rhb - I think that first thirteen miles should feel far too easy and that a 'no faster than' pace is needed to avoid the temptation to go with it and 'bank time'. Thirteen to twenty should feel about as you expect the effort to at the start and twenty onwards is needing to concentrate to stay on pace with the last three miles being kitchen sink time with whatever you have left. But that might just be me.
Miser Feb 2024 2:56pm, 25 Feb 2024 269 posts	Quote Pin Miser Completely agree with LMH on race pacing - you want to set yourself rules for the first half/16m about pace, then give yourself license to push on. Choosing those rules is an art of its own though! If training is going well that line will keep changing.
Miser Feb 2024 3:01pm, 25 Feb 2024 270 posts	Quote Pin Miser Brunski, that sounds great. I’ve just had a similar week here: 63m, 10k marathon pace within the 20 and generally feeling like the training job has been well done. It’s big mileage for me - so hoping I can repeat for another couple of weeks! LMH - good that you’re understanding what’s currently feasible - but feels like you’re lacking the love of it a bit? Is there a way to take the new max mileage and see it as an opportunity/positive? (Sorry if that’s unhelpful!)
Chris Feb 2024 3:38pm, 25 Feb 2024 1,701 posts	Quote Pin Chris Solid week brunski, any races coming up before the marathon? Legs are tired here so am happy it’s a recovery week next week ready for Cambridge half. Weather is looking perfect for it at the moment so no doubt that’ll chnage by next weekend
rhb Feb 2024 3:51pm, 25 Feb 2024 2,153 posts	Quote Pin rhb Thanks Little Miss Happy & Miser I'm happy to be in that awkward "this is surely taking it too easy zone" for that bulk of the race as you say. I'm guessing my HR graph over 26 of racing should look a bit like this blue line, but happy to be corrected/guided otherwise...
jda Feb 2024 3:53pm, 25 Feb 2024 16,571 posts	Quote Pin jda LMH is spot on for pacing: the times I’ve been feeling a bit stressed at half way I’ve come unstuck towards the end. But of course you have to know what pace is going to get you past half way at the limit of comfort without being too slow!
Little Miss Happy Feb 2024 5:04pm, 25 Feb 2024 6,956 posts	Quote Pin Little Miss Happy rhb - I run to feel so can't help with the HR stuff I'm afraid. For me my 'no faster than' would be just under what I needed for a sub 3. Miser - it's difficult to reconcile with the me of a couple of years ago who would often do two or even three twenty milers in a week without thinking anything of it and 100 - 120 mile weeks. I do keep reminding myself that raising the money and enjoying the day is the important thing this year. Yesterday someone asked me if I 'had' to push it as much as I am currently and the answer on one level is of course no but I can't go in to it knowing I haven't done the best I can if that makes any sense? Hope the weather forecast is correct Chris and you can have a good race. It doesn't look as though I'm going to pin a number on before London but that's not going to make much difference to me.
Unsafe Breadbin Feb 2024 5:44pm, 25 Feb 2024 70 posts	Quote Pin Unsafe Breadbin Looks like some good training going on here. Due to the improving weather, 6th 20+ miler in the bank earlier today within an 80 mile week. Highest weekly total of the year so far, but probably the most that I'll do during this block. However still feeling about 3-4 weeks behind the curve with January's covid-enforced cutback. For me, marathon-pace is wherever you can find it, or feel up for it. I don't normally worry too much about trying to shoehorn MP into a LSR unless I'm feeling particularly strong (which is rare), or during a shorter run. For me it's all about avoiding injury and building up that aerobic base before starting a bit more intensity in March. Agree with the point about pacing in a marathon. It's a bit of a dark art that I've learned more recently than in earlier marathons. Didn't think about it too much after shrugging off the sub-3 millstone but that was when I was younger (and probably less risk-averse), knocking off big chunks of time. Eventually the law of diminishing returns kicks in and then there's not much room in the race where things are ever feeling easy..
Brunski Feb 2024 10:15am, 26 Feb 2024 2,321 posts	Quote Pin Brunski Solid week brunski, any races coming up before the marathon? Legs are tired here so am happy it’s a recovery week next week ready for Cambridge half. Weather is looking perfect for it at the moment so no doubt that’ll chnage by next weekend No races booked just yet, think I’ll prioritise 18-20 milers the next few weeks as that’s definitely what I need most. Good luck in the Cambridge half 💪🏼

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