Sub 3Hr Marathon
306 watchers
Apr 2015
8:36pm, 13 Apr 2015
4,447 posts
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Joe Hawk
Warm up in the first three miles, unless you are really trying to scrape seconds off your time at the really top end. And if you were I don't suspect you'd be asking the question here 
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Apr 2015
9:46pm, 13 Apr 2015
290 posts
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jdarun
My warmup is the walk to the start and a bit of dynamic stretching. Never felt like it was a bad strategy. Others seem to jog around, get a bit sweaty and then get cold queuing at the start. Since the main challenge is fueling the run, save your energy is my advice.
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Apr 2015
9:52am, 14 Apr 2015
1,915 posts
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baz p
dcrainmaker.com some garmin advice pre london, or read PTB's blog about setting up your garmin properly. manflu stopped me in my tracks this weekend, taper started early and had to miss a last 10k race. pity as it could have been fast, but id rather shake this cold. 11 miles in 3 days says it all
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Apr 2015
9:56am, 14 Apr 2015
293 posts
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jdarun
I made the minor mistake of too much info on my garmin screen, only got whole minutes after the first hour. Might have been a minor factor in my enthusiastic speed as I didn't realize quite how much up on schedule I was past 15k.
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Apr 2015
9:56am, 14 Apr 2015
8,291 posts
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Bazoaxe
I would and always have followed the PtB advice at London for manual lapping. You know the mile markers are spot on accurate and there are stretches where the garmin signal goes mental.
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Apr 2015
10:16am, 14 Apr 2015
1,916 posts
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baz p
Baz im the same. i used the method in frankfurt and it worked. i always have a backup of a pace band around my wrist as each mile has the elapsed time over the top.
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Apr 2015
10:19am, 14 Apr 2015
8,293 posts
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Bazoaxe
yep, spot on for me as well,however I am thinking of the Marco pacing approach which would see me fall behind target and then start to make it back up by about 20 miles. The pace band though will help me to keep tabs on just where exactly I am.
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Apr 2015
10:30am, 14 Apr 2015
294 posts
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jdarun
Marco looks good for a comfortable run but would surely make it hard to beat your target if you decide you aimed a bit slow. At least I know for sure I could not have run 2:57 on the day, cos that's the pace I was on for when the wheels fell off flat pacing should give more options if you are a bit unsure.
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Apr 2015
10:33am, 14 Apr 2015
8,294 posts
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Bazoaxe
jda - given that I have never aimed too slow in a marathon for my fitness I dont think thats a problem as I have consistenly blown up. For me sub 3 is the goal and even if I thought 2:57 was possible I wouldnt target it if I thought it woulkd reduce my chances of the sub 3 goal.
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Apr 2015
10:58am, 14 Apr 2015
24,482 posts
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HappyG(rrr)
For first 5 at VLM I did: 06:59; 06:48; 06:53; 06:51; 06:48 - ave 6:52, then picked it up later to get 2:57:37. Start conservative, finish strong? G
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