Sub 3Hr Marathon

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57.5 Degrees of Pain Oct 2016 9:58pm, 12 Oct 2016 3,009 posts	0 57.5 Degrees of Pain I'm expected to get a flu shot each year by my employer, and never had I'll effects. I still remember my one dose of true flu, that would have wiped me out for the spring season had I been a runner at the time. And oddly removed my sense of taste for even longer. Of course expecting the jab to be 100% effective is like jdarun expecting to have some immunity. It all depends on which strains predominate over the winter. So I'll be adding postieboy's precautions too.
damo2000 Oct 2016 10:16pm, 13 Oct 2016 146 posts	0 damo2000 Brunski - Great 36 minute PB. I would say nicely paced, there is a big hill second half? pedro - glad you are back running, its a pain being out. I've entered Manchester for next year (after my VLM reject) as I'm looking for a flat and hopefully fast one. And I'll be VET40 next year!
Brunski Oct 2016 12:55pm, 14 Oct 2016 40 posts	0 Brunski Cheers Damo. There are no big hills in York (not compared to Sheffield anyway), but it's quite a rolling course, and there are a number that just seemed to hit me at the wrong times, in the first half of the race I was working slightly harder on the inclines to maintain 3hr pace, in the 2nd half I was just about maintaining it on the flat and declines, but not getting there on the uphill bits. 2nd half there is a long incline between 17.5-19 miles and then the steepest bit is right at the end, starting around the 25 mile point (just when you want it), before a short downhill to the finish
FergusG Oct 2016 9:16pm, 23 Oct 2016 630 posts	0 FergusG Failed to improve on my Manchester 3:00:59 at Abingdon today, with a painful 3:04:13. All on track for a Sub-3 for the first 30K or so, then felt a flush/wave of heat come over me somewhere in final 10K and had stop to guzzle a few cups of water from the drinks station. Convinced myself I'd lost the sub-3 at that point, and then talked myself back into believing it was still there for the taking if I pushed on. Cramped up at 40K (despite/because of my now plodding pace) and realised I'd need to break world records to get a Sub-3 with the remaining time and distance. Jogged through the last couple of Kilometres, and couldn't even muster a sprint finish for the line! Time for a couple of weeks recovery, and then I need to think about what needs to change if I'm to bag a Sub-3 at London. I may be back here looking for advice in the next week or so!
jdarun Oct 2016 12:11am, 24 Oct 2016 1,120 posts	0 jdarun Very gentle run with Boulder Roadrunners today. Was expecting a bit more pace to be honest, it won't really work as a regular Sunday run unless perhaps I do a tough Saturday. There are a lot of options round here including a pleasant 6km run to work (with a good hill to finish). Time to think about ramping up the miles now with 23 weeks to go. But I'm not starting a formal plan for a while yet.
postieboy Oct 2016 5:51am, 24 Oct 2016 3,851 posts	0 postieboy Great attempt Fergus, shame you couldn't hold on the last 7k or so and looking at your splits, you were bang on until then. I don't think you need a major overhaul of what you're doing, just some fine tuning to get you over the line. Have a good rest in the meantime.
run-forest-run Oct 2016 9:00am, 24 Oct 2016 3,061 posts	0 run-forest-run Still actively watch this thread, some inspirational stuff here. Off road marathon on the 16th which was a steady jog in 5:27 then yesterday ran Abingdon. Had a change of plan yesterday as was originally to be pacing a friends wife to sub 5h but due to injury she was unable to run so I decided little to lose and set off pretty much at pb pace from London which was 3:10:48 and somehow pulled out a pb in 3:07:37 thrilled with yesterday and about 9 mins taken off in last 24 months. Legs very tired in last 3 miles and I think 3:05 would have been possible without the marathon the week before. Considering the RW sub 3 plan for London '17 and conscious that at 47 am not getting any younger. Thoughts please, Is it a step too far as I still consider myself a casual runner ?
Huntsman Oct 2016 10:03am, 24 Oct 2016 4,413 posts	0 Huntsman Great time RFR. Stop this nonsense talk of too old. Fellow BAC member has just run a PB of 2:44:xx at the age of 55. Get your head down and break 3 hours and don't do a marathon as a warm up the week before
Bazoaxe Oct 2016 12:19pm, 24 Oct 2016 10,622 posts	0 Bazoaxe RFR, I am 2 years older than you and have plans to go sub 3 at VLM next year and also have 3 times of sub 3:03 since my 47th birthday and another just a few weeks before that.... Age is no barrier !
glucotab Oct 2016 5:10pm, 24 Oct 2016 45 posts	0 glucotab On the health front: I managed to run last 2 days with an ear, nose and throat head cold - sandpaper back of the throat insert. I think I walked a lot but I think I also define my progress by how I deal with such events: do I get out or do I die miserably wishing I`d gone out. My ambitions are still stellar (not cheaper substitutes, oh alright occasionally), but sub 3 forum you have the positive feedback I need to raise my game. Ed Whitlock clearing sub 3 at 70 years old...I just got to follow whatever Ed did.