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The Sub 3:15 Marathon Thread

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MoscowFlyer Sep 2014 8:06pm, 1 Sep 2014 2,966 posts	0 MoscowFlyer Cheers all. It's frustrating, I can still do 10k at 7mm pace relatively comfortably but I know how much easier and better I can be at a much lighter weight. I'll start some interval sessions next week and am still involved a lot on the bike, just need to curb the appetite... Might even get back down the local running club again this winter. Sorry to hear you're struggling PtB, very wise to calm it all down until you're feeling 100% again though.
The Urban Fox Sep 2014 8:57pm, 1 Sep 2014 458 posts	0 The Urban Fox PtB rest up now to run harder later. Hope it gets sorted soon.
JohnnyO Sep 2014 9:00pm, 1 Sep 2014 17,769 posts	0 JohnnyO MF- I was in a similar situation with anything other than very regimented speed sessions on a treadmill, but I started doing Strava. A lot of it is a pissing contest, but you can chase times on segments, and now I know where they are a lot of the junk runs become sort of fartlek sessions. I wasn't convinced at first, but it adds a bit of motivation to an otherwise dull run.
Iampecunia Sep 2014 12:10am, 2 Sep 2014 611 posts	0 Iampecunia This forum is not as uplifting as it usually is which is no problem at all because if this was easy everyone would do it.
B Rubble Sep 2014 6:35am, 2 Sep 2014 2,017 posts	0 B Rubble I'm afraid I'm going to put another downer on the thread. I still haven't got over my hip/back issues and in the last 2 weeks I've had a stomach bug/virus that has wiped me out. Marathon training has been shelved. I went out for a 20M+ run on Sunday and after 3 miles was thinking of just turning back for home. I decided to man up, forget about the pace and run over some hills and trails. Turned onto the Cotswold Way and trundled out 9 miles in the sunshine - really enjoyed it, so ay least I had a smile on my face when I got home I've decided to ditch Lanzarote due to the injury problems, work and home pressures. Please remove me from the list PtB.
hellen Sep 2014 7:32am, 2 Sep 2014 14,678 posts	0 hellen Ptb sorry to hear about your night sweats and lack of mojo. If sweating a lot at night that will explain the dehydration. Are you trying to drink more than usual first thing to dehydrate? My running is ok on some fronts but bad on others! At the start of may I did 100km. Before thst I has just done a 10km pb so was in good shape Post 100km tried a few speed sessions but they were rubbish so gave up as a bad job and felt recovery and easy runs more important. 6 weeks post 100km I had a 24 hour race which is why I prioritised miles. Got injured during the 24 hour race so couldn't run for 3 weeks Am now back into full training having done several 100 mile weeks. My easy run pace is more or less what it was - maybe about 10-20s per mile slower but my speed sessions are shocking . I know I had a while off speed work but I have done one hard session a week for about the last 5-6 weeks. Yesterday I did 1 min reps in a slower av pace than 4 min reps a few months back. These 1 min reps were only a few s per mile slower than my 5km pace! My last speed work was end April (my 10km pb) I started trying it again ( if you don't count a couple if aborted attempts) mid July. So whilst I have had a break I feel I ought to be getting some speed back by now! Last year I had a couple of months out and after a few weeks of speed ( which I started after about a month back running) I was hitting good paces So not sure what is going on. I might be a bit heavier ( not sure) but as my easy run pace is not far off I can't be that much heavier! Not sure what to do either, whether I just need to be patient or do more sessions. I had been doing one a week because I was getting the miles in for a 12 hour race but now I am going to try intervsls and tempo each week
LouLou Sep 2014 7:42am, 2 Sep 2014 6,351 posts	0 LouLou maybe you need more rest.
MoscowFlyer Sep 2014 9:10am, 2 Sep 2014 2,967 posts	0 MoscowFlyer Jonny, I've been using ~~strava~~ for a few years now since it was in its infancy and cycling only. I love it but around where I work where I do the most of my running the segments are thin on the ground (in fact I had to create most of them) and only about 5 people on each leaderboard so it gets a tad boring once you've bagged the CR already. I'll start off with the shorter stuff, maybe a 16x200 session at lunchtime.
dan. Sep 2014 9:28am, 2 Sep 2014 592 posts	0 dan. Get well soon ptb and BR. I'm no expert Hellen, but ditto Lou - if trying harder doesn't work, try resting more
larkim Sep 2014 10:58am, 2 Sep 2014 58 posts	0 larkim Just because you've got the CR on ~~strava~~ MoscowFlyer, doesn't mean you can't keep trying to better it! I think its the nature of running segments on ~~strava~~ that unless you are around a mega-popular runners haunt, the chances are there will only be a handful of individuals running at your speed in your area. Whereas with cycling, even on relatively minor back roads around here the leaderboards tend to stretch to about 800 ~~strava~~ members! Where I found ~~strava~~ to be a little less than motivating is when you are not in shape to smack out PBs in segments (indeed, where you are miles off "your best"), and then the stark reality that you're not as fast as you'd like to be hits home!! Still, along with here, Sportstracker.com my.asics.co.uk its one of the places I ensure I keep up to date with all of my tracks.

About This Thread

Maintained by Windsor Wool

For those who want to go sub 3.15 in a marathon and/or those that have already done it and want to give advice. Share your journey or help someone else's! here.

2024 achievers:
Akie: 3:15 @ Rotterdam
allmatthew: 3:09 @ Manchester
Mark J: 3:12 @ Christchurch NZ
PJH92: 3:13 @ London

2024 declarations:
Boston UK 28/4: SJA
Copenhagen 5/5: bowman

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