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Sub 3Hr Marathon

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DT19 Sep 2024 2:40pm, 22 Sep 2024 165 posts	Quote Pin DT19 Early?? Did you go out at 4am or something? Solid run, looks well controlled. Just back from my 23m easy run, just under 3 hours time on feet. Felt really strong. My hamstrings and glutes have been getting really tight of late so been doing 3 x s and c sessions per week. Think they are starting to pay dividends.
TR Sep 2024 6:59pm, 22 Sep 2024 190 posts	Quote Pin TR Rhb - I'd look at the av pace and HR for the 15m, how does that compare to similar training runs? Was it a hilly route, there's a lot of pace variation? I had a similar 10m yday in a 20m and it was windy, so pace varied.
rhb Sep 2024 10:13pm, 22 Sep 2024 2,385 posts	Quote Pin rhb DT19 wrote:Early?? Did you go out at 4am or something? Solid run, looks well controlled. Just back from my 23m easy run, just under 3 hours time on feet. Felt really strong. My hamstrings and glutes have been getting really tight of late so been doing 3 x s and c sessions per week. Think they are starting to pay dividends. I waa up at 4am for toast & juice then set off at 5.10am, I had to be back by 8am and it meant I beat the rain too. Had a 90 min nap this afternoon, that isn't typical but felt good. Sounds a good run yourself too, nice one.
rhb Sep 2024 10:22pm, 22 Sep 2024 2,386 posts	Quote Pin rhb TR wrote:Rhb - I'd look at the av pace and HR for the 15m, how does that compare to similar training runs? Was it a hilly route, there's a lot of pace variation? I had a similar 10m yday in a 20m and it was windy, so pace varied. It was windy and a bit of a hill, profile & pace with hr images below. My gel miles were slower plus but some just felt hard, probably into the wind /uphill or combo. The quickest mile was the only significant downhill and was run with a guy I collected in passing he tagged on and we ran and chatted for a mile or so. Pace/HR Elevation Pace/Elevation
TR Sep 2024 6:36am, 23 Sep 2024 191 posts	Quote Pin TR There's a lot of data there which i can't really understand. I did 21m saturday as 6m easy, 10m effort, 5m easy. The 10m was av 6.59 and av 133, those are my comparables with other runs and what sort of shape I know that relates to.
jda Sep 2024 6:43am, 23 Sep 2024 17,845 posts	Quote Pin jda Wow I thought my HR was low.
OO61 Sep 2024 7:17am, 23 Sep 2024 307 posts	Quote Pin OO61 Rhb afternoon naps are where it's at. Nice work. DT 23miles- crikey. TR nice long run. Your HR average does seem incredibly low.
TR Sep 2024 9:27am, 23 Sep 2024 192 posts	Quote Pin TR I think my HR zones are dropping with old age (I'm 57 now), but the readings are a bit low as I use the wrist optical sensor on my 245. But as long as I always use the same watch then I'm comparing an apple with an apple. Saturday's 10m was av 133, max 141 - the last mile was 6.42. An easy 7m av 8.40 this morning was av 116, although there's a long climb in there. I can see sub 110 av on a short easy run.
SPR Sep 2024 9:33am, 23 Sep 2024 46,199 posts	Quote Pin SPR I was going to say presumably your max is low but your post also suggests that you could be getting false OHR readings? If so, I wouldn't be convinced about the values being consistently wrong although presumably you're seeing a pattern that makes you confident of that?
jda Sep 2024 9:47am, 23 Sep 2024 17,846 posts	Quote Pin jda I had a 245 and it was generally ok but the 255 is even better. Barely a glitch. I go around 110-120 for my easy runs (last two were 116 and 113 av) but hard running is at least 140 up.

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