First marathon sub-3:30
3 watchers
Mar 2024
8:20am, 7 Mar 2024
2 posts
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Crissman
Hi! I loved your updated marathon time calculator. I ran my first marathon on Feb. 25 and constantly referred to the standards from that post. Despite spending about half as much time running as the post predicts, my time was closer to the traditional Riegel's Formula exponent of 1.06 than your proposed 1.15. I wrote up my training and race here: unaging.com (Spoiler: it's all about the gels.) |
Mar 2024
11:50am, 7 Mar 2024
2,537 posts
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SailorSteve
Welcome to Fetch Crissman Interesting stuff. Imagine what you could do with some decent mileage?!😜 |
Mar 2024
8:23pm, 7 Mar 2024
1,906 posts
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Mark J
That's an interesting read Crissman. Just looking through the FIRST approach, too. I keep hearing that as you get older you should run less, to gain more. At 56, soon to be 57, I wonder if i should actually start taking this advise. More research required on my part. Thanks for the post. I'd like to share this in the sub 3:30 thread, if that's OK with you? |
Mar 2024
8:35pm, 7 Mar 2024
191 posts
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Charlesvdw
The FIRST approach feature 3 runs per week, none of which is easy. It has a bad balance hard/easy. That's why the real FIRST approach features 3 cross training activities which make for easy training (swimming, biking). Only taking the 3 runs per week is a shortcut not optimal for aerobic development. |
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Mar 2024
12:13am, 8 Mar 2024
3 posts
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Crissman
SailorSteve I know, right? While I felt I had great results for the time spent, I could have run more. If I were to do it again, I might try pushing more volume. Mark J 🇳🇿 Please do share in the sub 3:30 thread. Thanks! I'm 53, so I'm interested in what you find out about running volume and gains over 50. Charlesvdw You're correct that FIRST is designed to allow for cross-training. I did strength training once a week but nothing else. I'd say the FIRST runs are optimal but perhaps not maximal, like SailorSteve said. I saw a study showing frequent marathoners can improve VO2max by 25% during training, which is double what I achieved. |
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