The Sub 3:15 Marathon Thread
6 lurkers |
330 watchers
Apr 2019
9:15am, 17 Apr 2019
2,264 posts
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B Rubble
Sounds like an experience in Boston HG, well done for "enjoying" it. Excellent marathons from riggsy and SailorSteve. if we removed the "sub" from the thread name you would have got on the honours board SS. I'm still not sure of my pacing for London. I'm tempted to go out at 3:15 pace and dial it back to 3:20 if I think I'm stressing myself too much. As I'm 55 next year my GFA changes to 3:20 under the current rules. So perhaps 3:17 would be the sensible middle ground and if I'm really comfortable try to reel in the 90s in the 2nd half for a negative split. Don't overdo it Baz - I'm looking forward to celebrating your sub 3 in the pub on the 28th. |
Apr 2019
10:32am, 17 Apr 2019
14,384 posts
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Bazoaxe
BR 60 miles is about my usual 2 weeks out and is down from a peak of 80 and a current average of about 75. This will reduce further to around 50 next week including the race. Just checked and in the week of my HM I dropped down to 59 miles including the HM. I have put my name down to volunteer at parkrun in order to avoid doing anything silly !!! Re the 3:20, that used to kick in at 50 but they changed the goalposts a year or two ago which was annoying. That said due to the heat last year I was just over 3:20 ,and so wouldn't have had GFA anyway, so in part there is pressure on me to go 3:15 and renew GFA, either that or I will be forced to take up jda's suggestion of Manchester instead 
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Apr 2019
10:40am, 17 Apr 2019
2,265 posts
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B Rubble
I think 60 is probably fine for you Baz, taking into account your usual mileage. You're in great form and have the best chance of achieving your sub 3. I'm guessing with the new rules that we might have to go a reasonable way below 3:15/3:20 as there's now a Boston style limit on numbers for each age group. I don't think you need to worry about the GFA target this year, you'll be 16 minutes under it! |
Apr 2019
11:21am, 17 Apr 2019
7,238 posts
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larkim
I might be wrong, but I think the changed rules in terms of GFA which said even if you dip under you still might miss out on a place didn't result in many (any?) close shaves missing out from a GFA place. There certainly weren't many screams of despair that I heard from people with 3:09:59s not getting in etc. Got back on the P&D horse last night after my hols and after a 3 mile easy run the night before suggested I would find things a struggle. Did 5x600m as per P&D, but walked the recoveries rather than jogged them as it's been pointed out that I have a tendency to run the recoveries too quickly. The down side was that because I like to run the reps on a fixed route with a fixed starting position, I realised after the first rep that i'd left myself a bit too long a walk back to the start so ended up with quite long walking recoveries (1m45-1m50). On the plus side, the reps came out as fast as I've ever done them, mid 5:20-5:40 pace which surprised me. As that's the first set of speedwork I've done in a long while, pleasantly surprised to see those sorts of paces, and gives me confidence that 1000m or mile reps could be run at just under 6min/mile pace, whereas I was concerned that I'd be over 6min/mile on the 600s yesterday. Still not sure what all this means for the Chester Half, but if (!) I can stay broadly uninjured it is a decent place to be ahead of Chester full in the autumn. |
Apr 2019
12:40pm, 17 Apr 2019
14,557 posts
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Chrisull
Ha - I have 5*600m on the P&D schedule, but to be honest my tiredness is making me think any speed/endurance work in these last 2 weeks is likely to be counter productive, so I'm going to skip. You're gonna fly larks, you've got the pace. Just build up the endurance. For me Stratford is looming quite quickly, and the fatigue isn't shaking yet. Had a "gentle" cycle ride of 9.5 miles and then ended up doing two stiff climbs at quite hard pace (Cornish hills are so steep that you have to put in muchos effort to standstill sometimes), and then in the evening a 6 mile run I blitzed the last one mile climb back into town on dead legs, and was pleased with top 10 |
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Apr 2019
1:19pm, 17 Apr 2019
7,241 posts
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larkim
What's the course like at Stratford Chris? You know me, I stuck to the P&D basics all the way through when I did Chester two years ago and did the intervals 10 days out - but I was feeling properly bullet proof at the time in terms of niggles, and after doing all the other intervals in the programme I didn't have any doubt that I would be able to complete that last set uninjured. But anyway surely you should be looking at 3x1600m if you're on the P&D plans in the final two weeks? I must be in a cut-back week in terms of P&D to have had 5x600m this week I think - mid way through week 8, with four whole weeks still to go. I've not got such confidence tbh at the moment, though those intervals were good. I've got a 4 mile race on Wednesday next week (need to get a consistent position to finish top 10 in the v45s) and then I was planning on an assault on my 5k PB on Friday of that week, but I'll settle for a decent chunk under 18:59 to be honest - I might have some speed, but not enough I don't think at the moment. |
Apr 2019
1:35pm, 17 Apr 2019
44 posts
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KeithL
The other change with GFA this year was they changed the rule about the age you needed to be . It used to be the age at date of London marathon now its the age you were when you did the qualifying time Q. Do you work out Good for Age times based on the age I was when I ran the qualifying time or on the age I will be on Race Day? A. The age you ran the time. For example, a female runner who achieves a marathon time of 3:45:10 as a 39-year-old but on Race Day is 40 does not qualify for the 40-44 age group. |
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Apr 2019
1:40pm, 17 Apr 2019
7,242 posts
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larkim
Hadn't spotted that KeithL - so for B Rubble above, he would need to target 3:15 for GFA then...
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Apr 2019
1:50pm, 17 Apr 2019
2,266 posts
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B Rubble
Ah, you're right KeithL. Looks like 3:15 or bust then.
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Apr 2019
1:58pm, 17 Apr 2019
45 posts
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KeithL
Yes was one of changes introduced last year - largely slipped under radar...
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