Sub 3.30 2011

is it too early to start a thread....

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18/05/2010 at 22:33

After missing the marathon this year I have a GFA entry for 2011.  Did 3:32.07 in 2009, 20 seconds the wrong side of my PB.    I really want to get sub 3.30 (3.26 is the figure I have in my head), and I am already starting my base training with this in mind.  I have a marathon in November which I am hoping will get me fitter for more intense marathon training in the New Year. 

Does anyone else have strategies yet?  

MAB
19/05/2010 at 17:37

I'am in the ballot, which seems a sucess in it self. well done on the guaranteed entry for 2011 with all this time to train that PB looks like it should tumble!

19/05/2010 at 19:17
Yeah, but it never really works like that!   But, I feel motivated and focused ... the rest is down to hard work.
19/05/2010 at 19:26

What about a charity place MAB, or club place (if you're part of one)?

19/05/2010 at 20:47

I'll join! My GFA entry is (as of today!) in the post... I've got a marathon in October so after Edinburgh on Sunday and the few easy weeks following it I'm going to be ramping up the mileage again.

Planning on following one of Hal Higdon's plans, but maybe - if work will allow me to have a lunchbreak twice a week - add a couple of midday 5 milers in each week just to get more miles in my legs. Would still do a session on a night, no further than 6-7 miles. TOUCH WOOD I've managed to train for and get through 7 marathons without picking up any running injuries (a twisted ankle doesn't count) So I'm hoping running twice a day on two days a week will be beneficial.

Sub 3:30 is in me, I just need to get my pacing right and slow down early on so I don't pay for it later!

19/05/2010 at 22:22
Sounds great Carrot!  did you do London this year?  I did both London and Edinburgh last year and 2011 will be my 8th marathon after I've done Newcastle in November.  I also believe sub 3.30 is in me but a lot of my training is done on my own so I have to be very disciplined.   I'vee check out the Hal Higdon plan.
20/05/2010 at 12:36

I might stick my hat into the ring. Entering with a 3.39 but people seem to take a nice chunk off with the second marathon and 3.30 has a nice round ring to it. Of course sub 3.30 has an even nicer ring to it, but I'm wary about picking a target this far ahead. 

My strategy is quite loose at the moment, but basically I'm planning to target 5K and 10Ks over the summer to take advantage of the training I just put in for Brighton, then train hard for a HM in October before building a solid base over the winter. I was quite low mileage this year so I'm planning to up that and hope it will bring rewards. 

20/05/2010 at 12:53
Wobbled - my first marathon was 3.43, second 3.41, third 3.31.  I feel I knocked the time down more from the confidence that goes with the knowledge of having successfully run the distance, rather than different or more training.   However, now I need to need to knuckle down and do some serious training.
20/05/2010 at 13:00
Minni, did you follow the same/similar schedule for your first three then? I did Hal Higdon's novice last time and definitely intend to branch out.
20/05/2010 at 13:26

I followed the runnersworld schedules but not to the letter.   I didn't really do the speed sessions but I certainly made sure I did the long runs.  Last year I ran 3.32 and used the Furmin First schedule as a guide and I was pleased with the result because I didn't have a great base fitness going into the training.  But, again, I struggled with the faster sessions. 

I'm useless at 10k distance (in fact I set my 10K pb in a marathon!) but I can get into a pace and stick with it, 8 minute miles is do-able for me.  So, what I need to do is set that constant pace a bit quicker .... sounds so easy?!! 

Was the 3.39 your first marathon? 

20/05/2010 at 14:40

Yes, first timer.

I have similar feelings towards the 10K. I've done one (I'm woefully under-raced in general, hence planning to use this summer to get lots of practice in) and hated the sensation of really pushing the pace. I'd much rather drop down a gear and double the distance. 

20/05/2010 at 21:42
Ah, music to my ears!  I don't race an awful lot either.  Personally I don't think its too important in marathon training (I know there are those who would not agree with this).  I try to get a half in about a month before just as a test but that's about it.
20/05/2010 at 21:53

Yeah Minni I did London this year, finished in 3:38 - I set off a bit too fast! there were a good few 7:20/7:30 miles in the first 7 and I paid for it later.

I don't mind 10Ks, there's a few decent local ones round my neck of the woods over the summer that I usually do each year. Would probably say my favourite distance is half marathon, my 10K time on those calculator things is a few minutes slower than I should be capable of based on my half mara time! And my marathon time is waaaaaay slower than it should be

23/05/2010 at 21:19
Carrot, did you do Edinburgh today?  It was very hot!
25/05/2010 at 16:30

Can I join in? 3.30 is my goal for VLM 2011, and have a GFA place secured for that. I did 3.33.36 at the Bungay Black Dog Marathon in April, which was quite a tough course. It was really the first time I felt confident to pace myself in the low 8's for that distance - previous best was 3.47 at FLM09. I knew I had it in me, it's just a confidence thing I reckon!  Pacing was OK - first half in a little under 1.46, second half in 1.47 and a bit - so pretty even overall.

I have followed that up with a first ever sub 70 minute 10 miler a couple of Sundays ago - that was a real confidence booster too, and meant that all the speed work and tempo sessions have paid off. Now i just need to tell myself I can get the pacing right for a full marathon at 8mm

My big problem is achilles niggles, which seem to flare up whenever I race over shorter distances....like 10 miles....now quite sore. But it means an enforced rest and I can pick it up again in a few weeks.

 My next marathon goals are the Robin Hood in September and Kielder Water in October. I think 3.30 is do-able for Robin Hood. Kielder will be hilly and I'll see how I feel after Robin Hood before I set any goals for that one!

 Wobbled - I know how you feel about the shorter races. My times until the recent 10  miler were pretty woeful - but this time I was determined to get under 7mm on average. Boy did it hurt! Overall I definitely prefer running slower for longer!

30/05/2010 at 17:22

Marathons in Sept and Oct - that's dedication!  I did two close together last year, followed by a 20 mile fell race and although there was no lasting damage I struggled more than usual on the shorter distances, ie 10K. Suffered a lot of cramp when I tried to up the pace.

Kielder will be hillier and I'm not sure of the terrain, is it on tracks?  

It sounds like you're on track for a sub 3.30 anyway! 

30/05/2010 at 19:23

I'll be brave and admit that I'm after a sub-3.30 in my first ever marathon.  I'm in the ballot so fingers crossed!

I admit that finishing is my primary objective, and I would be contented with anything Sub-4hr, but I would dearly love to get under the 3.30 time.  I know deep down I am capable of the pace, I just need to sort out the distance!  Every bit of training I do is now geared towards that one Sunday in 2011!

30/05/2010 at 22:26
Sounds good Prasius!
30/05/2010 at 22:55

Im In The Ballot for 2011

I Got Pie'D off this year so ran Brighton Instead

I run a comfortable 3.28 if anyone is interested in meeting up VLM 2011

Aiming for 3.10 PB if anyone is training around the North London Area

Tony

01/06/2010 at 14:46
I'm up for sub-3:30 in 2011 too! Ran 3:31 in 2009, but had to defer this year's place as had a baby 2 weeks earlier...hoping to run Warsaw mara in Sept and then VLM next April.

I normally use the First 3 day-a-week plan, as I tend to injure myself on 5 days of training per week.

Sub 3:30 is my route towards sub 3:15...!
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