running eye

Latest posts by running eye

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Sub 3 marathon-long term training advice

Posted: 18/04/2014 at 01:31

How did you test that in training? What pace did you do your LSR at?

Sub 3 marathon-long term training advice

Posted: 17/04/2014 at 14:04

Before London I thought I was in shape to run 3:15 (relatively) comfortably 2:59 with 100% effort and 100% of everything else going right.

I think before my next sub 3 attempt I want to get in shape to run 2:59 relatively comfortably and 2:50 with 100% effort etc- BUT obviously go for an even (ish) split 2:59

So I know what shape I need to be in-just need to get in that shape!!


Sub 3

Posted: 17/04/2014 at 13:16

Thanks bainspj that's really helpful

no run over 15 miles? so apart from vlm my last LSR would be 7 weeks before this next marathon- seems a long time

Sub 3 marathon-long term training advice

Posted: 17/04/2014 at 10:53

Thanks Roundman and Nayan- Well done Roundman great Paris result!

I think the half PB is something I really need to work on before a further sub 3:00 attempt.

When I ran 3:12 I had a HM PB(again in training) of 1:29 and did a 1:35-1:37 marathon split.

I was trying to run sub 3 from hitting all training paces-getting 10k and 5k to where I wanted them but never running a full effort HM-though I would have been capable of 82 mins ish (from some 8 mile tempos at 6:20 pace) but thinking and doing is a different thing!

I want to get to a stage where 1:28 HM is well within me and done a number of times so a 1:28-1:30 split would be comfortably achievable(in marathon context ) -Rather than 1:28 and just holding on for grim death to the sub 3

Sub 3

Posted: 17/04/2014 at 10:15

I have my next marathon in 4 weeks- a rather hilly trail one so even though not expecting a fast time its more suited to my past training than VLM.

LSR's between now and then-would you do them? how many? how long? how fast?

Thanks again!

Sub 3 marathon-long term training advice

Posted: 16/04/2014 at 17:47

Thanks Stutyr - I was in two minds about the HM 1 week out but it was my local half-missed it last year as it was also 1 week before my first marathon.

I ran it to a comfortable feel for at least half the race then increased the pace to just under MP (or what I had planned on been MP) for the last half-all felt very comfortable though.

My physio also said this morning that running the half was not a good idea-the pace I did it at was apparently to fast for it to be a easy run and would half definitely been in my legs on Sunday but also not fast enough and to be of much use as a temp run.

Looking forward to Snowdonia but not planning on a sub 3 attempt there (i dont think)

Sub 3 marathon-long term training advice

Posted: 16/04/2014 at 15:12

Thanks everyone-phsio this morning work needed on lack of flexibility and tight gluteus. Then running shop to get new shoes which hopefully will be ok on the increased tarmac miles, ended up with scott trail rockets, fingers crossed for these.

Both the physio and the ultra runner at the store agree my split of roughly 1000 trail miles and 100 road miles was pretty poor preparation for vlm. I knew it was not ideal but thought it was more about fitness than getting use to running on tarmac-I am pretty good at up hill running (only judged by strava positions on hilly segment), but pretty poor at flat tarmac.

Sub 3

Posted: 16/04/2014 at 15:04

from the advice so far I do think that I really should get more tarmac miles in- probably aim for one tempo @HM pace per week and one LSR per week/fortnight on tarmac-so 2 out of 6 days running up to now guess its been 1 or 2 sessions a months on tarmac.

From a mileage point of view does 2*18 week PD 75+ plan sound ok in a year i.e. 36 out of 52 weeks at that mileage? 

Yes CW felt pretty ropey going in to VLM temperature etc but not that bad i didn't think.

Physio this morning who thinks ITB problem is down to tight glutes and general lack of flexibility- then running shop to try and find shoes that might be better on the tarmac than my leadville and more cushioning than the RC1600-ended up with Scott trail rockets.

Sub 3 marathon-long term training advice

Posted: 16/04/2014 at 10:26

Millsy yes I think this could have been one of my big mistakes- before London got the same advice so started to drive out to run on a flat road, but this was only over the last few weeks and treated it as short, sub MP runs something like distances were 6-8 miles and pace was 6:19 - 6:30 mm.

So with hindsight too short and too fast-definatlety one thing i can do better-maybe not for next two marathons but in prep for VLM 2015 I will aim to do 15m MP runs and  some 20+ miles LSR on this flat tarmac

Sub 3 marathon-long term training advice

Posted: 16/04/2014 at 10:11

thanks mace, 

The 1:28 half was actually the first half of the London marathon, I have never raced a half marathon, best times for that distance are in training runs generally hit 1:28-1:32 in my MP 15+ miles mid week runs.

I did  a half training run 7 days before London in 1:32- first 6 in 7:30mm last 7 in 6:30 mm, all felt very comfortable.

1 to 10 of 331

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