For anyone trying to crack the 3 in any marathon anywhere in the world
Have a tissue LD, it'll all be forgotten in two year's time. Meanwhile, I agree.
More importantly, we've just gone through 97,000 posts. Who's going to get number 100,000?!
Easy 6M run and then a rubbish 3k swim. I was getting cramp in several places pretty early on - suggests a couple of easier days are probably in order. So will either run the intervals easy tonight or just do a steady run instead.
Obviously we should get Dull back to make the ceremonial 100,000th post, but almost certainly it'll be some johnny-one-post who we never hear from again.
The timing of the changes is poor, but 3:05 M18-39 is more than far imho. I thought the 50-59 range might move a little more, though maybe there is a call to, as LD alluded to in a roundabout way, working on 5 year gaps for the Vets, rather than 10.
Scary photo LD!
Fingers crossed you get a club place Wardi.
I figured I might as well try a light session yesterday afternoon before my back seized up fully (under instructions to try carry on as normal, but to err on the side of control; though I ran very little from Wednesday to Saturday last week just to be on the safe side), so with a long jog either side I got in 15 x 2/1 @ ~HM effort. Pace was marginally better than expected and it, much like the strides in the morning, seemed to actually loosen up the back, so win-win really, though it is still incredibly frustrating feeling the lack of power getting through to the legs.
Next osteopath session tomorrow night will hopefully move things along a chunk more, and I guess the two lessons to take out of this are: 1) no more diy, and 2) if I do something like this again get it looked at straight away. I'd kick myself for being so blasé about it if I could actually lift my leg high enough!
Really sorry if this (undoubtedly does) sound like a repeat of the same question asked a million times over on this thread but:
Just run my first marathon. 3.11.50 on Manchester's flat track. Been running casually for 4 years (10-15 mpw, no structure) and properly for the last 9 months (up to 55mpw on P+D). Am 35 next month.
Sub 3 will now be my obsession and logic tells me that my best shot will come in the next couple of years. Toyed with my second mara being this autumn but I actually think I want to train to do two next spring instead. My plan for the summer was:
Core strength work - done zero
Stretching/pilates - done zero
Far more speed work - Done only the P+D stuff, which is not too intense and designed for the marathon not for the faster races
That's ultimately designed to get my 5k, 10k and HM times down. They are:
19.24 - only hilly Park Runs from last autumn, this will come down easily
General thoughts on my plan? Am I decent "candidate" to get there?
Thanks all/anyone/someone in advance
Just seen that bloke off the telly Coming out of Piccadilly station.. You know late 30s, craggy face. Plays a detective....oh god, who is it... I know, I know.... The bloke off Taggart.
get in - Didsbury 1 Coro and Crab 0.
SB: I would say you were a decent candidate. You're pretty young compared to some of us coffin dodgers on here and you've got a decent plan. Joining a club would give you more structured speed sessions a couple of times a week which would get your pbs down. You've come to the right place on here anyway; you'll probably be targeting 2:45 this time next year ;0)
Lol, cheers Mr Boat but I think i'll stick to just getting under 3 hours!
Have toyed with joining a club. Radcliffe AC are my local cluba nd they seem to have/produce some decent runners.
SB: To echo what Mr B said it certainly sounds as though you have sub 3 well within you. If your not used to doing speedwork then joining a club will certainly benefit you & if you just keep the miles up from now on then come your next marathon campaign you will be a better runner heading into it.
Welcome Strangely. Well done on your marathon -- was that fairly evenly paced, or did you go out quick and have a miserable last few miles, or go out slow and speed up at the end? Popular reckoning is that you need to get your half marathon time down to ~1:23 to be in sub-3 shape for the marathon, so it would be good to see how that goes following your summer plan.
I'm injured -- not such a worry now -- just my left shin still niggling. It's a muscle I think, on the outside of the bone at the front. I jogged to work on it without making it much worse I think, but will take it easy...
SB - some timely news from the Manc Marathon. A mate of mine who whups my ass over 5k and has been trying to break sub-3 for years FINALLY upped his miles (to 65/week) and ran a 22 min pb for a 2:40 finish.
Warning - you'll get some good advice on here, tis true, but watch out for a bloke called "philPub". Can you trust a man who runs in an invisible orange thong?
How do you know it's orange if it's invisible?
Strangely - I was in a similar boat, albeit decidedly more coffin-shaped. I got injured soon after my first marathon (3:14) because I wasn't used to the mileage, which clearly you aren't either. I spent much of the next 18 months being injured (ITBS etc) and I wouldn't want you to risk the same. I think you are wise not to rush to another this year, one in spring 2014 would be great but I wouldn't personally recommend two, perhaps look at one in the autumn next year if all goes well.
I would recommend (for what it's worth anyway!) two to four easy weeks, then get used to doing about 31-35 miles week-in, week-out and start to add in quality sessions - intervals, Fartlek, LT tempo etc. - two a week, ideally a club or like-minded runner(s). Look for a couple of 5k/10k races eg. parkrun.
If all goes well perhaps up the mileage to 36-40 after the summer and do some halves in the autumn, inlcuding a flat one to assess your marathon potential. Build up a little more in Nov/Dec and perhaps roughly follow P&D 55-70 schedule in the new year.
If I'dve been able to do this I'd be sub-3 now, as it was I couldn't and kept having to have long stretches out and did 3:01 at London. In line with what Boat says, I am targetting 2:55, not 3, next year!
Thank you all, greatly appreciated and also very encouraging!
Charlie - alas, it was the latter! I thought I was running within my capabilities and ran pretty even mile splits up to 20. Mile 21 dropped off by 8 seconds and then the rest was an abortion. Pace dropped by around a minute a mile including one 15-20 second bit of walking to regroup.
I assume this was the dreaded "wall" but it's odd because I felt like I had the energy left to carry on at that pace but it was my legs that suddenly had become half a tonne blocks of steel. If - and I assume it was - the wall, I didn't expect it to feel that way.
LD - That's some quite startling improvement. Thing is, it's quite hard at the moment to imagine running at 6.50 miles for 26.2 at the minute let alone anything that quick. Guess your goals re-adjust but it still seems hard to visualise going much quicker than your last race.
Read Noakes last night about runners slowing down. He said the only research on this was at the Osaka Marathon (obviously that's before my ground breaking study).
He showed that both the top 10% of runners and the bottom 10% show a gradual slowdown through the race rather than a collapse near the end.
That's in complete accord of what I was seeing too. No mention of whether different sexes or age groups mattered - but obviously they are not thorough enough to be in line for a Nobel prize.
Last night I took the first 200 runners from 2007 to see whether warmer conditions changed the profile. Looks like it did increase the slowdown between first 10k and last 10k (by a couple of percentage points - from about 14 to 16%) .
Obviously you are all under a non-disclosure for this.
PP - my head tells me they are invisible my heart tells me there must at least be something small and colourful there.
Pm - That's not a million miles off my plan. I'm fairly lucky in that i'm not all that injury prone. I have a spot of mild PF that comes and goes but other than that, i'm usually ok. I want to keep it that way though so a gradual building back up is definitely the right way to go. Cheers.
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