The Sub 3:15 Marathon Thread
330 watchers
Aug 2017
11:23am, 20 Aug 2017
7,379 posts
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LouLou
Sorry to hear about the half Gus - what were the conditions like? I've never done Nairn. Good parkruns/ long runs appearing.... I swapped my sunday run for a long lie before work! |
Aug 2017
12:45pm, 20 Aug 2017
2,252 posts
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K5 Gus
It's a reasonably decent course Lou, only 140m of climbing and most of that on the way out, then normally a headwind on the way back. Was quite warm yesterday in the first half, then about the 8 mile point there was a torrential downpour for about 15 mins, the road was just like a river - helped cool us all down though !
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Aug 2017
1:23pm, 20 Aug 2017
2,562 posts
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larkim
Just over 20 done on a big chunk of the Chester course this morning. Aimed to plod at about 8:45 ish for the first half and then pick it up a little. Progression came nice and early though mile splits surprised me with 7:45s from about 15 miles onwards. Wasn't watching the watch too much but did tell myself to cool the pace down as I was outside of the P&D guidelines but that pace seems to be my natural cruise. HR on reflection was a bit higher than I should have allowed myself for the last few miles but I enjoyed the beautiful morning and perfect conditions and finished off not feeling any worse for having pushed the pace a little so overall feeling pretty pleased with that particularly at the end of my heaviest 7 day session with 63 miles run since Monday evening. |
Aug 2017
1:42pm, 20 Aug 2017
3,092 posts
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Windsor Wool
Good run and good overall miles Lark. Your tempo the other day was tasty too. It's going to be interesting to see how you go at Chester. How do you think you might go about assessing what marathon pace might be? |
Aug 2017
3:34pm, 20 Aug 2017
139 posts
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glucotab
This talk about shoes and XC options, as I see more mud around of late...I wear the Adidas Boost stuff, Boston Adizero, Superglide etc for favoured profile I mean. I did love a pair of Inov8s while back...The pair I ordered last were too rigid by a long way round the back of the foot, and too small...Does anyone swear by the Mudclaw or Roclite for running maybe 20 milers on a regular basis? I haven`t tried either of these. The `clown shoes` (PtB), `platforms on moss` versions (unduly uncredited until source determined), and such like I can`t see myself enjoying - contact with the ground is what inspires, not quite `hitting the ground running` as in head-plant obviously, but a boost-like shoe with genuine traction in the mud? (There are other threads, but I suppose I mean such shoes for aspirational sub 3:15ers.) Suggestions welcome. |
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Aug 2017
3:38pm, 20 Aug 2017
140 posts
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glucotab
Larkim - well jell (ugh, I hate that expression!), but yeah I am. Knowing where you`re going has a definite advantage. I`m thinking in terms of mostly 10m up and 10m down, and similar, with a few 25m drags and drops? Visualizing would be nice. The surprise element also...can be surprising, I guess...
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Aug 2017
4:02pm, 20 Aug 2017
2,563 posts
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larkim
I'm not getting any more ambitious than 3:14.59. Need to get through a couple more MP sessions and will see how longer running at that sort of pace works out. Gluco, definitely enjoying that bit of home advantage! You've got the terrain about right though. Coming back from the Dee crossing it definitely feels like it climbs more than descends and that is the back 10+ miles of the race. I did think of wearing my Go Pro (clone) to video it but there really isn't anything nasty. As Baz will tell you the climb at Sandy Lane is badly timed and I think you'd need potentially 30s spare or so to stop that hitting your final outcome but it is the sort of incline you'd cruise up on any other day of the week. |
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Aug 2017
4:11pm, 20 Aug 2017
141 posts
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glucotab
Larkim- 30 seconds to spare???
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Aug 2017
5:23pm, 20 Aug 2017
2,564 posts
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larkim
If you're running for a 7:30 mile average page you might want to account for running 8:00 for that mile just to pay it safe. Worth having a click through other logs to check how much time is typically lost on that mile.
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Aug 2017
5:28pm, 20 Aug 2017
142 posts
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glucotab
Really useful larks- Dee, Sandy, Go-Pro.. all good advice
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