The Sub 3:15 Marathon Thread
3 lurkers |
330 watchers
Mar 2019
1:03pm, 22 Mar 2019
14,220 posts
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Bazoaxe
Lol - god loves a tryer  I think you are closer to and with more chance of 2:45 than I have with sub 3. Wont stop me keep trying though |
Mar 2019
1:07pm, 22 Mar 2019
14,306 posts
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Chrisull
And then there's me who has broken 3.20 once and hasn't even attempt 3.15 since 2014...
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Mar 2019
1:19pm, 22 Mar 2019
14,221 posts
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Bazoaxe
Chris, you are capable of 3:15......
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Mar 2019
2:25pm, 22 Mar 2019
1,405 posts
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Brunski
Agree Chris you're more than capable. You just need a bit of patience and belief to stick with an approach (or give the P&D plan you were looking at a serious go).
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Mar 2019
2:53pm, 22 Mar 2019
5 posts
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riggsy99
Hello my name is Paul Thought I would post on this thread After a few years away from running I started running again last April and in November did my first marathon in 3:27 odd Filled with confidence I entered the Boston UK marathon for this year Started following the P+D advanced marathon book up to 55 miles plan Started really well but got slowed down by an hamstring injury end of jan beginning of feb Back training now properly and feel the training is going well recent half Marathon a couple of weeks ago produced a time of 1:33:59, 6.5 minutes quicker than my last half October last year Hoping to get close to 3:15 but worried that I have only done one twenty mile run so far due to the hamstring injury Not sure about benifit/risks of doing another Any suggestions welcome |
Mar 2019
3:04pm, 22 Mar 2019
7,083 posts
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larkim
Hello riggsy99 / Paul! Just about everyone here would agree that volume of miles is good, and the rule of thumb around your 5 longest runs averaging around 20 miles is a reasonable, if imprecise, target to aim for in many marathon build ups. But equally you can't rush things! One twenty miler now isn't going to make a significant difference to the outcome in just over 3 weeks time but most plans would still have you running about 16 miles this weekend. Much depends on how "easy" you find the 20s and how well you recover from them. I did see that your heart rate for your half marathon was in the mid 170s and your last 20 miler ended up with heart rate in the high 160s, which suggests that you found the 20 miler quite hard work - though it could be you were just slogging up a hill at the end! Why not just stick to the P&D plan at this point, run Boston to the best of your ability on the day (that's a separate discussion about what pace you should target!) and accept that there has to be some compromise after the hamstring injury, so whatever the result is it is the best you could have done - and then look to run a textbook plan in the autumn without any injury and see what comes out? |
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Mar 2019
3:52pm, 22 Mar 2019
14,222 posts
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Bazoaxe
Welcome Paul, you've come to a good place ! I ran a 3:19 with a 1:34HM in the build up, so using that rule of thumb you are close to 3:15 but could be tight, especially if you have had some interruptions in the build up and maybe short of some miles. When is Boston UK, I think its quite soon and probably too late for another 20 miler. I tend to agree with larkim, you probably are capable of a PB, so take that and then focus on the further improvements that will follow and target 3:20 or 3:15 next time |
Mar 2019
4:02pm, 22 Mar 2019
4,075 posts
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jda
at 3 weeks to go I would definitely run a 2nd 20 miler unless I thought it was likely to exacerbate the injury. In fact I'm probably doing a 20miler on Monday, just under 2 weeks from my race (though to be fair I've done quite a few of them over the winter). 3 weeks is already a big taper and if you don't do the long run you're pretty much making it 4....
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Mar 2019
4:45pm, 22 Mar 2019
14,223 posts
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Bazoaxe
jda, I agree with that for an experienced marathoner and I often run a 20 miler 3 weeks out. However, I don't think that is as good an idea for someone who does have as much experience of long runs under their belt as those 20 milers do take a lot out of you. If Paul was to do a 20 miler then it would be key for it to be at a nice gentle pace.
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Mar 2019
4:53pm, 22 Mar 2019
7,084 posts
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larkim
P&D 12 week tapers down from 20, 16, 12, raceday over the final three weekends. 20 milers do seem to have a disproportionately positive impact on my aerobic state, but they need to be controlled and you need to be confident that you can get back out 48 hours later executing the rest of the plan (if you believe in the plan!). If I was a betting man, I'd say 3:20 would be the upper limit of expectations, certainly in terms of getting to halfway. If a 1:34 half was an all out effort, 1:40 to half way should feel comfortable and then you're in a decent place to see what you've got to give for the remainder of the race, but if you are short on overall miles then you'll notice that most in the second half. You're in a good position having run a marathon before, so you know what to expect when it gets tough though! |
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