2018 Sub-3. No rules. Run. (Read 789 times)


    JMac - If you want to talk about age/sex equivalent marathon times based on a 30yo male then CInnamongirl would be hard to beat....her last couple of marathons had an age equivalent time of 2:47...subtract 20min = 2:27.

    This place is dead. So different to the vibe on RW forums.


    Wow. I was actually just thinking about whether she was coming back, she hasn’t posted here in a long time.


    I’m hoping we get some more posters for the fall marathons (if you’re lurking, this is a note to you to introduce yourself!) Our sub 1:30 thread is much more active than it was over on RWOL.

    5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 


    Next Race: Brooklyn Half (5/18/19) 


      I’m hoping we get some more posters for the fall marathons (if you’re lurking, this is a note to you to introduce yourself!) Our sub 1:30 thread is much more active than it was over on RWOL.

      I've been lurking, so I'll give this a try. I've never run a sub-3, so it's a bit intimidating to see the really strong performances here. Most of you have already done it, so any advice and/or encouragement would be appreciated.

      Me: 53, Male. Ran XC in high school (early 80's). Ran a 3:11 debut marathon in 1994 at the age of 29 on low mileage (~30-40 mpw). I trained really, really hard (i.e., I overtrained) in an attempt to break 3 hours in 1996 ... and ran a 3:44 ... and swore I'd never run a marathon again. Got back into running after reading a book, and ran my third marathon in 2012. I've been steadily running since then, enjoying it, with 13 marathons completed and a PR of 3:03:15 run at the age of 51. Time/age is not on my side with this goal, but I feel like I'm still getting faster. I will run Twin Cities Marathon in October and hope to go under 3. I just finished week 1 of a Pfitz 18/85 plan (which will likely be modified to max out around 80 miles). I'll try to post anything noteworthy about my training as I go. Thanks! Bob


        I've been lurking for about 3 months here.  I've read all the posts, but haven't posted for a while.


        Lela - big congrats on the win.  As everyone has said, your time in that heat as a female is quite impressive.


        Mikey - congrats on the 3:06 on tiny training.  I was really surprised you didn't have a massive suffer fest the last 5-10 miles.


        Andre - you and Boston don't seem to get along!


        My last 3 months:

        - I've been posting on the sub 1:30 half thread.

        - I had a terrible March "half" (really a 20km race) where I ran 1:33 (1:38 if proper distance).  It was a low key race where i fell apart due to a combination of drinking the day before, it being really warm and it being a surprisingly slow course (lots of long grass, avoiding slow 10k people etc).

        - I then had about 6 weeks of minimal training (exam and then a holiday).

        - I've also had personal issues with the health of my dad.  Long story short: early March he broke his collarbone in an unusual way, he then had a bazillion tests, he then broke his other collarbone, and then had an open biopsy on the both shoulders.  It's PROBABLY primary bone lymphoma which is one of the better cancers to have, but the final results have yet to come through.  He will possibly need to have a closed biopsy of his hip, which will be another test.  So hopefully there will be a final diagnosis and a treatment plan.

        - On other news, my house build is going pretty well.  Should move in sometime Oct-Dec.

        - I got a 5 week reasonable training going and ran the Christchurch half marathon last weekend, and ran 1:29:39 which I was quite happy with.  I just tied it in with a trip to my parents (I live in a different part of the country).

        - My training and racing is just going to be a "play it be ear" thing for the rest of the year, so I don't know when I'm going to race next (definitely no marathons 2018).  It will depend on what happens with dad, and also the house build (there will be quite a few move in jobs).

        PRs: 5km 18:43, half 1:26:16, full 3:09:28


        40+ PRs: 5km 20:34, half 1:29:39


        2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).


          Also Swim, Finbad and Weather - you're consistently putting in impressive weeks.

          PRs: 5km 18:43, half 1:26:16, full 3:09:28


          40+ PRs: 5km 20:34, half 1:29:39


          2019 aims: Unlike 2017 & 2018, be consistent.  So get 40+ weeks of 40+ miles incl. two quality sessions (5 weeks achieved so far).


            Watson so sorry to hear about your dad.  It’s very difficult to watch people you really care about who could once Move mountains struggling.


            mikkey I hear ya.  That’s RWOL thread  was killer back in the day.


            90 total this week with two different adventures for WO s

            Mon 11 7:42

            Tue 13.3 with 3:00 T (5:48) then 3x60 sec hill  reps (5:30)

                                3:00 T (5:38) then 3x45 sec hill reps (5:10)

                                3:00 T (5:34) then 3x30 sec hill reps (4:50)

                                3:00 T (5:30). Barell into the grounds crew guy

                                                     Then 3x30 sec hard on flats (4:25)

                                                      Then 1x punishment 200 31 flat

            wed 11.7 7:41

            thurs 11 7:39

            fri 13 as 3x3:00 at 5k effort 5:30

                        3x2:00 at 5k effort 5:20

                       3x1:00 at sub 5 pace 4:55

                        Bloody nose the entire time

            sat 12 7:42

            sun 18 7:18

            HM: 1/17 1:18:53. FM: 12/18 2:46:04


              Mikkey: Activity should pick up here (I hope) now that people will be starting their fall cycles; those couple months after Boston/London are usually a bit dead. Good point about Cinnamon; too bad she has disappeared from here!


              Watson: Thanks for checking in. Sorry to hear about your Dad; I hope the diagnosis and subsequent treatment goes well. I can understand you would want to play it by ear as far as training for this year. Nice job on the half in Christchurch.


              Lela: Great RR!  With those hot/humid race conditions and the kick you had at the end, I would definitely say you have a lot more time to cut of that PR. Very exciting that you may go for the OT qualifying time!


              Piwi: If you're targeting London might as well start posting here again!


              Nimmals: Would be great to have you post here!


              Subdood: Welcome! A 3:03 at age 51 is damn impressive; don't sell yourself short. The fact that you're improving most the last few years makes sub 3 seem quite reasonable. You should post regularly, even if there is nothing "notable"!


              Finbad: Did you meet Hawkins?


              Swim: Awesome week. It's sick to think of what time you'll be capable of at CIM, if you're running these paces now at 7000 ft.


              Me: I was in Orleans, France for a conference most of the past week; good wine, not enough sleep, but I did get in a couple of nice runs in the countryside. 4 months now till my fall marathon, so I will begin proper marathon training this week.


              Weekly Summary
              Monday, Jun 04, 2018 thru Sunday, Jun 10, 2018

              <tfoot> </tfoot>
              Day Miles Pace Description Egain Link
              Mon 11.2 7:52 Morning Run in Orleans 321 strava
              Wed 10.0 7:21 Afternoon Run 217 strava
              Fri 10.0 8:03 Morning Run 521 strava
              Sat 11.4 8:56 Trails in Sega Park 706 strava
              Sun 18.4 8:09 Long run 1217 strava
                61.0 8:06   2982  

              5K: 17:55 (2017)    HM: 1:23:57 (2016)    FM: 2:52:16 (2018)

              Up next: Erie Marathon (Sept. 8)


                My week - pretty boring training but I did meet Callum Hawkins. Not much to report, he was presenting my club with a trophy for widening participation etc. Had a brief chat to him but left the autograph business to the kids. He was quite shy and, not surprisingly, quite skinny.

                Upcoming; 3rd May Scottish 5k champs, 9th May Helensburgh 10k, 16th May Dumbarton 10k, 24th May Monument mile, 26th May Shettleston 10k, 1st June Killearn trail 10, 2nd June Milngavie trail race, 16th June 7 hills of Edinburgh, 12th October TAMA half marathon, 27th October Leeds Abbey dash 10k


                  JT - You've progressed a lot over this year. Now 60 mile weeks where you got a "couple of runs in" but not "proper training." Keep up the great work!


                  Swim - Very nice week.


                  Sub - Since I invited you out of the shadows, have to say welcome! Keep us up to date with your training. Running sub 3 at 50+ is super impressive so it's a great goal to go for.

                  5K: 17:51 (5/18)  |  10K: 35:59 (3/19)  |  HM: 1:16:21 (3/19)  |  FM: 2:44:43 (4/19) 


                  Next Race: Brooklyn Half (5/18/19) 


                    Hey all - been a couple weeks since I posted.  Still running quite a bit, but was out of town (Denver) for work so I got a brief break from the FL humidity, but not so much the heat.  Was still in the low to mid 90's most days while I was there.


                    JT:  Sounds like a nice work trip.  Jealous of the wine consumption Smile  Good job at keeping up the miles!


                    Lela:  Again a stellar race and congrats on a strong negative split!


                    Subdood: Welcome!  Nice times!


                    Watson:  Welcome back to this group anways.  Very sorry to hear about your dad though.


                    Swim: Another super impressive week.  You are rolling right now.


                    JMAC: I plan on sticking around here as long as possible.  Don't think I'll be running a full again this fall - thinking I'll go aftter a half PR if I had to guess.


                    Here are my last 2 weeks.  Started running some shorter workouts (20 min tempo, some 200's and 400's as well) and a couple of fast finish LR's  thrown in the last 2 weeks.  As I mentioned above got to run in Denver for 5 days and could notice the altitude a bit, especially on the harder efforts (harder recovery I thought), but did enjoy the lower humidity.


                    eekly Summary
                    Monday, May 28, 2018 thru Sunday, Jun 03, 2018

                    <tfoot> </tfoot>
                    Day Miles Pace Description Link
                    Mon 10.2 7:12 Morning Run strava
                    Tue 10.1 7:24 Morning Run strava
                    Wed 2.2 7:58 Warm up + strides strava
                    Wed 4.3 6:37 Introducing a little bit of turnover again (4 X 200,200,400) strava
                    Wed 2.1 7:35 Cool down w/ strides strava
                    Wed 6.1 7:18 Afternoon Run strava
                    Thu 8.1 7:41 Tryin to slow it down a bit strava
                    Fri 10.1 7:32 Sunrise and lots of bugs on this bridge run strava
                    Sat 2.1 7:26 Warm up + strides strava
                    Sat 3.5 5:42 Humid 20min T strava
                    Sat 2.0 7:18 Cool down & into the pool! strava
                    Sun 16.1 7:11 Tour de Melbourne Beach 😎 strava
                      76.9 7:17    



                    Weekly Summary
                    Monday, Jun 04, 2018 thru Sunday, Jun 10, 2018

                    <tfoot> </tfoot>
                    Day Miles Pace Description Link
                    Mon 9.1 7:23 Denver! strava
                    Mon 5.2 7:07 Checking out a local high school track strava
                    Tue 10.4 7:17 Denver City Park strava
                    Wed 2.1 7:39 Warm up strava
                    Wed 4.1 6:29 Mile high 16 X 200s strava
                    Wed 2.3 7:35 Cool down strava
                    Wed 4.1 7:23 Hotel Rooftop track strava
                    Thu 8.2 7:29 Cherry Creek south strava
                    Fri 12.1 7:23 Thanks for the low humidity Denver! strava
                    Sat 5.3 7:14 Back to FL: EZ + strides strava
                    Sun 13.2 7:11 5E+ 5@~M + 2E + strides strava
                      76.1 7:18    

                    5K: 16:44 (11/18)  |  10K: 36:09 (2/18)  |  HM: 1:17:15 (12/18)  |  FM: 2:48:58 (1/18)


                      Thanks for the warm welcome wishes and kind words.


                      Lela: As everyone here has noted, amazing performance in Buffalo! Doing that 12 mo PP is especially noteworthy -- Congrats! BTW, I lived in Rochester, NY for 6 years -- met my wife there in 2000. I went to school at Buffalo (SUNY) during part of that time. I have in-laws in that area and we get out there for vacation about once a year.


                      Weatherboy80: Impressive 2 weeks of training. Heat, humidity, and some altitude training all mixed in there as well.


                      JMac11: I know a few 50+ runners here in Minnesota that go sub-3 regularly (a sub 2:43 in one case). So I’m a bit of a slacker by comparison. Thanks for prompting me to join in here.


                      JTReeves: Thanks again for the kind words. I’ll post when I can, notable or not.


                      Between now and my marathon in October, I have a 25K Trail Race on July 7th. It is very hilly, mostly single-track, and usually hot and humid. I’ve had some of my best results at this race and have run it every year since 2013. To prepare, I will do some hill-specific training the next few weeks. One other thing I am emphasizing this training cycle is recovering as much as possible on the easy days. The pace on my easy days is pretty darn slow -- slower than I have done in past cycles. Sunday and Monday this week looked like this:












                      6.1 mi







                      16.6 mi




                      Elite Jogger

                        SubDood - Welcome to the thread. You’re a year older than me and I think you can improve further seeing as you only started running again in 2012 (got to stay positive!) My best marathon performance was in Spring 2016 (age 50) and probably because I found my mileage sweet spot (averaged 76mpw over 16 weeks) I also started regular strength training late 2015 which definitely helped and is important for older folk (average about 2 hours per week) I like that you mentioned about slowing your easy runs down as we need more time to recover, some of my easy runs were 8:30/9:00 pace....I just ran be feel so that I wasn’t knackered on my quality run days. I personally prefer to run 7 days per week during a marathon cycle and do a short recovery run rather than a rest day which keeps the momentum going. Good luck. 👍


                        Watson - Welcome back and nice comeback sub1:30 half. Are you building/renovating the new house yourself? Sorry to hear about your dad.

                        5k - 17:53 (2019)   10k - 37:53 (2018)   Half - 1:23:18 (2019)   Full - 2:51:32 (2016)


                        Next Up: London Mary - 28th April


                          This thread is dying a slow death


                          dood welcome


                          88 total this week


                          mon 10 7:37

                          Tue 14 with 6x800 2:49,2:46,2:45, 2:38,2:44, 2:35 with quarter jog

                                  Then 6x200. 33,34,34,33,33,30.9 with 200 jog

                          wed 11 7:37

                          thurs 11 7:32

                          fri 12 with 4 mile progression tempo 6:00,5:50,5:40, 5:05 which was downhill.  Mikkey made fun of me after this

                          sat 12 7:32

                          sun 18 7:12


                          really good week

                          HM: 1/17 1:18:53. FM: 12/18 2:46:04


                            Swim: That progression is smoking even with a downhill last mile! Be careful though blasting the downhills; isn't that what did in Calbears (though I don't think he ever admitted it ).


                            Weather: Solid last couple of weeks and that 20 min T-ish you did this week at 5:40 pace... wow! You've reached a new level.


                            Subdood: That was a speedy long run; very nice! Do you usually run your LRs that quick?


                            JMac: Congrats again on your 10k PR. Great pacing on that, faster every mile. That's the way to do it.


                            Fin: Congrats to you also on the 10k PR and sub 35, that is awesome.


                            Mikkey: Looks like you're getting back in the groove. I'm jealous of your routes; must be beautiful running along the seaside like that.


                            This was week 1 of marathon training for me. I went to the track for the first time since January and had a decent session of 1600m repeats, though the first rep was too fast. I was a bit overexcited to be back on the track I guess. Hills on Friday, which I will try to keep as a regular workout every week this cycle, and the first 20 mile long run. Overall feeling pretty good; onward and upward!


                            Weekly Summary
                            Monday, Jun 11, 2018 thru Sunday, Jun 17, 2018

                            <tfoot> </tfoot>
                            Day Miles Pace Description Egain Link
                            Tue 10.1 8:20 Morning Run 507 strava
                            Wed 3.1 7:47 Warm up 0 strava
                            Wed 4.9 6:16 4 x 1600m (5:40, 5:45, 5:45, 5:47), 400m recovery 0 strava
                            Wed 3.1 7:54 Cool down 0 strava
                            Thu 10.1 8:33 Morning Run 517 strava
                            Fri 12.1 8:36 Morning Run with hills 1480 strava
                            Sat 8.2 8:53 Trails in Sega Park 589 strava
                            Sun 20.0 7:49 Long run 873 strava
                              71.6 8:09   3966  

                            5K: 17:55 (2017)    HM: 1:23:57 (2016)    FM: 2:52:16 (2018)

                            Up next: Erie Marathon (Sept. 8)

                            Elite Jogger

                              Swim - Very impressive week and just messing with you about the Fri workout! From your posts on Strava I like the more aggressive/positive attitude and think this is going to be your year when everything clicks.


                              JT - That was a great Wed track session and good week overall. Thanks, yeah I love running along the seafront or heading inland which is equally good with the views and scenery.


                              JMac - Wow on the 10k PR! You’ll easily go Sub37 next race.


                              My week...


                              Wed - 11 @ 9:08 (trail)

                              Fri - 14 @ 7:33

                              Sun - 20 @ 8:01

                              Total - 45


                              Onward and upward!

                              5k - 17:53 (2019)   10k - 37:53 (2018)   Half - 1:23:18 (2019)   Full - 2:51:32 (2016)


                              Next Up: London Mary - 28th April


                                Mikkey: My routine now also includes some strength work. Strength training for me consists of squats and lunges, followed by core and hip flexibility stuff after most runs – immediately afterwards. I have a harder routine that I do after harder workouts, and an easier version after easy runs. This work seems critical to injury avoidance at my age.


                                Swim: Thanks for the welcome. I hope this thread doesn’t die; I need all the help I can get, even virtual help from internet strangers.


                                JT: Yeah, my recent Long and Medium Long runs have been faster than normal lately. 8:00 pace is probably closer to normal for me. I’ve got some residual fitness from my last marathon cycle, along with the extra recovery I’m getting with my super slow easy days. So the 7:22 avg pace is probably faster than I should be running my long runs at this point in my training cycle (week 2 of 18). They will be slowing down from here on.


                                Heat and humidity hit me hard today. 17 miles with 8 at MP was what the schedule called for. I struggled and slowed significantly in the last 3 miles of the MP portion. I weighed myself afterwards and had lost 10 pounds of water weight during the run (despite drinking two 17 oz. bottles of water during the run). Not yet acclimated to it, and it was made worse by watching about 6 hours of youth baseball in the same conditions the day before. 5 more hours of baseball in the heat today after the run is just about killing me. But the boys won their tournament! Lots of happy boys and Dads on Father’s Day!