Sub 3Hr Marathon

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Oct 2016
7:26am, 25 Oct 2016
637 posts
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FergusG
To be honest, I reckon a vest and sunscreen would be fine for race days (just not every day). I'll look back at my training later on, as I wonder now if my Long Runs were perhaps done a bit too easy. I'm certain that I never quite reached marathon pace at the end of those Long Runs that called for a faster/harder in the final 30 or 60 minutes.
Oct 2016
7:32am, 25 Oct 2016
7,242 posts
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LouLou
Fergus - well done on gritting out a 3.04. I'm far from a sub 3 expert - my successful attempt was at Abingdon and I benefited from opportunistically getting into stride with a sub 3.15 fetch groupie - it was only after about 6 miles we exchanged a few words which confirmed we both contributed to fetch and then we just ran in a group.

Your gels seem a bit late - I would be looking to take on some energy before the 60 minute mark - remember they are absorbed quickly but not instantly so if you want your fuel to be stoking the fire you probably want to be going for it near 40 minute mark - I do a 5-6 mile gel then try for every 5-6 thereafter until I can't stomach them!

With regards kit - if you can drop to even t-shirt, shorts and keeping some kind of headwear/neck cover you could put high SPF suncream on sun exposed areas like neck.

And my final tuppence worth - marathon pace sessions and faster finishing long runs would be what got me there - never quite nailed these sessions in subsequent years and therefore haven't run near 3 since!
Oct 2016
7:48am, 25 Oct 2016
5,131 posts
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Joe Hawk
I tend to do my Long run slow in training (just >8min) but I race a lot so I guess it evens out and I also probably run higher mileage than most.
Oct 2016
11:06am, 25 Oct 2016
638 posts
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FergusG
Thanks for all the feedback folks - it's all much appreciated!
Oct 2016
12:34pm, 25 Oct 2016
10,625 posts
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Bazoaxe
Fergus, great effort bit sorry it didnt quite work out. Some good pointers for future though.

The skin cancer definitely puts a different perspective on the clothing options.

I am easily burned and so have often used P20 for races as that seems to absorb better than traditional suncream and crucially doesn't melt into my eyes.

I wouldn't worry about LRs being to easy. 17+ miles is never easy, regardless of pace. yes you can add some quicker miles at the end, but that's not always necessary depending on the make up of the rest of your week. Establishing what works for you and getting the right balance is key
Oct 2016
12:58pm, 25 Oct 2016
39 posts
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Little Miss Happy
Fergus - I'd definitely wear less for racing if you're comfortable doing so and aim for more LSRs.

Pace wise I think it's very personal, I do all of my running easy apart from the odd 'fast last mile' and don't race very often, long runs are about 1 min/mile slower than MP.

I wouldn't take a gel before 60 mins and only took 2 in London when I went sub 3. Hydration, especially on a day like Sunday, shouldn't be an issue unless you were dehydrated to start with
Oct 2016
4:02pm, 25 Oct 2016
541 posts
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Chris
Fergus, the important thing is to find what works for you.

The biggest thing for me was the mid week MLR (13-15 miles) and then a 20 miler at the weekend. It hurts for the first few weeks but you soon get used to it.
Oct 2016
4:43pm, 25 Oct 2016
3,856 posts
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postieboy
I agree with Chris, the mid-week 13 to 15 mile MLR is psychologically tough. It's one thing doing your Sunday long run after a restful night and feeling fresh in the morning, it's a different ball game slogging it out after a hard day's work.
Oct 2016
10:29pm, 25 Oct 2016
157 posts
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damo2000
I really struggle with the mid-week MLRs. I do my runs in the morning so it means getting up 45 minutes earlier, cold and dark...bbrrrrrrr!
Oct 2016
8:27am, 26 Oct 2016
5,784 posts
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paul the builder
And while we're chucking just about every possible bit of feedback Fergus' way - 2 x 20 miles isn't enough in my view. Doing 20m on a Sunday morning (or whenever your weekly LR is) should not be a difficult undertaking, physically or mentally. It should be routine. For anyone who has a genuine shot at going sub-3, then 2h40m at 8m/m ought to be no stress whatsoever. And if it is - then you need to do more so it becomes easy.

(then, once it is easy, you can start to fancy them up a bit, with MP last sections and whatnot)

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